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5 TRICKS TO LOSE THAT EXCESS BODY WEIGHT

At the beginning the kilos fly off, but there is a good chance that you will come to a point where you, no matter what you do, will no longer lose one gram. This usually happens in the phase that you want to lose those last two to five pounds.
With such a stalemate in your diet there are two options, you can sit down and accept the extra weight. Or you can apply a few of the strategies below. With a few simple changes in your exercise and diet you can safely lose between two and three kilos within three weeks. 

1. Start with "calorie cycling" 
You may already be following a diet in which you alternate carbohydrate-rich days with days on which you consume almost no carbohydrates. But if you want to lose those last pounds, you can take this method to a more extreme level. Try to eat only protein-rich foods and vegetables on the low-carbohydrate days. This causes fat loss. Then, plan on the days that you train hard, the carbohydrate-rich days. Use the carbohydrates mainly two hours before or shortly after your workout. You call this approach calorie cycling. The zigzag approach to your carbohydrate intake increases your metabolism while at the same time losing fat. 

2. Take a week off 
Sometimes you no longer lose weight because your body has not had enough rest. When you get overtrained, your body starts retaining water . 
Stay away from the gym for a week and eat normally, as if you want to maintain your current weight. This will restore the water balance in your body and your metabolism will restart. You will be surprised what a week of rest can bring. 

3. Increase the intensity of your exercises 
It is normal to reach the weight loss ceiling if you have been following the same workout for quite some time. A simple way to lose those last pounds is to boost the intensity of your workout. For example, do you normally do 4 series of 30 crunches , rest for two minutes and then continue with your leg raises . Then take a minute's rest before the change and perform the exercises faster. Because you push the boundaries of your body, you stimulate muscle building. 

4. Eat more protein 
The fourth way to lose those last pounds is to consume more protein. It is important to know that the slimmer you get, the less your total calorie intake becomes, the more protein you need. Proteins prevent loss of muscle mass and promote the recovery of your body. In addition, your body needs twice as much energy to digest proteins than it does to digest fats or carbohydrates. Proteins are in tofu, eggs, fish, chicken, lean pork or beef, nuts, beans and dairy products. 

5. Combine sprints with cardio training 
Do you only practice calm cardio training ? Consider adjusting your routine. In this way you can insert five to eight interval prints through your cardio training with a rest period of 90 seconds. Finish with another 15 minutes of moderate carciotraining. With this you kill two birds with one stone. You boost your metabolism with interval training, and for the cardio training your body uses fats as fuel.

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