In most cases, losing weight is as simple as making lifestyle changes and adding some diet and exercise habits, and the process will begin on its own. At the same time, it is not necessary to suffer from hunger and train hard in the gym. Avoiding certain foods, doing simple daily exercises, drinking plenty of clean water and getting enough rest will keep you fit for the rest of your life.
Principles of weight loss
Weight loss will be followed by fatigue and constant tiredness.
- In a calorie deficit, when the body burns more energy than it consumes. At the same time, it is a mistake to believe that for this you should consume 1000 kcal per day or even less. To lose weight using this method, just calculate the daily calories according to the formula and reduce it by 200-300 kcal per day. A diet supplemented with exercise will be more effective.
- When eating low glycemic index foods. This is the rate at which food is digested. The lower it is, the longer this process lasts, ie the more energy is consumed by the body for its absorption. Therefore, in many effective nutrition systems, weight loss occurs through the use of "necessary" foods, even in unlimited quantities.
- Drinking enough water. Often a few extra pounds are excess fluids that do not leave the body due to the small amount of water and the large amount of salt.
- During body cleansing. When the intestines are free of toxins and toxins, a healthy microflora is created in it, which is a favorable condition for healthy digestion. You can cleanse yourself without pills and medicines, only with the help of natural products.
- Accelerating metabolism. When all metabolic processes occur quickly, it is easy for a person to stay in shape without dieting.
How to lose weight fast?
Losing weight at home requires a holistic approach. It is recommended to cleanse the body, apply methods to speed up metabolism, regulate nutrition and perform daily exercises.
Body cleansing
Removal of toxins and toxins from the body contributes to the daily use of products such as:
- Beets and dishes from it. You can eat a vegetable in its raw form, juice from it or treat it with heat, as a separate dish or as part of others.
- Dried fruits, especially prunes.
- Green vegetables and fruits: white cabbage (fresh or sauerkraut), herbs, cucumbers, zucchini, celery, onions, garlic, apples, kiwi.
- Citrus fruits, especially grapefruit and lemons.
- Red blueberry.
- Carrots.
- Celery.
- Flax products: seeds, flour, bran, oil. You can eat for a long time, but the daily dose of each product should not exceed 20 g If the course of weight loss is short - no more than 14 days - then 50 g per day.
- Ordinary pure non-carbonated water.
Furthermore, a variety of teas and cocktails will be effective:
- Ginger tea. To prepare it, 20 grams of ginger root, minced on a fine grater, pour 0. 5 liters of boiling water and let bake in a thermos for several hours. Then add the juice of half a lemon, a pinch of red pepper and drink throughout the day between meals. In addition to cleansing, this drink strengthens the immune system.
- Kefir-based drinks: with cinnamon, raw or boiled beets.
- Sassi water. The recipe is simple: cut the cucumber and lemon into rings, add 20 grams of ginger, finely chopped mint leaves, pour 2 liters of ordinary water at room temperature, place in refrigerator overnight. Drink during the next day. It is recommended to prepare a new cocktail every day, because the ingredients in the composition lose their properties over time.
Another way to cleanse the body, especially after the holidays with a characteristic holiday, is with the help of activated charcoal. The daily dose is calculated (1 tablet for every 10 kg of body weight), divided into 3 doses. The first is consumed on an empty stomach, the rest - before the main meals for half an hour. In all cases, it is necessary to drink plenty of plain water, optimally - 2 glasses. The course of cleaning in this way should not last more than 10 days, ideally - 7.
None of the ways to cleanse the body is a self-sufficient method to lose weight, and all of them can lead to long-term results only in combination with proper nutrition and exercise.
How to speed up metabolism?
The most effective and harmless ways to speed up your metabolism are:
- Consumption of a large number of protein products: lean meat, all varieties of fish and seafood, eggs, dairy products and vegetable proteins. They should be at least 40% in the weight loss diet. Another 40% should be slow carbohydrates and foods rich in fiber: cereals, vegetables, fruits, greens. Slightly more carbohydrates - about 50% - are needed for children because they expend a lot of energy.
- Drink plenty of water - at least 8 glasses a day. The addition of lemon juice is welcome.
- Connects physical activity, in particular cardio and aerobic exercise. They do not require any expense: you can run, jump rope and ride a bike in the park or the nearest school stadium at a convenient time.
- Partial diet according to the regime. Frequent but not voluminous meals at the same time contribute to the coordinated work of all body systems.
- Regular visits to the spa or sauna. Optimally - once in 7-14 days.
- Introducing fasting days in kefir, raw plant foods, buckwheat, rice. Without harming health, they can be performed once a week.
- Healthy sleep that lasts at least 7-8 hours. When sleep patterns are disturbed, the body enters a state of stress. Nature intended that during such periods, metabolic processes slow down to save energy and store fat reserves. Therefore, rest is an essential component of healthy weight loss.
In men, metabolism is much faster, this is due to physiology. Physical activity, drinking water (at least 8 glasses) and partial food are enough to speed up their metabolism. Using other methods will lead to weight loss even faster.
Nutrition tips
To lose those extra pounds quickly and easily, you need to switch to a healthy balanced diet. Basic rules:
- Eliminate from the diet foods that contain fast carbohydrates: sugar and sweets, meat substitutes in the form of sausages, sausages, sauces like mayonnaise and ketchup, flour products, all harmful foods (chips and crackers).
- Form a diet with protein, vegetables, fruits, whole grains, dairy and sour milk products.
- Count the calories, try to create a deficit. You need to reduce them gradually, taking into account the changes in weight.
- Reduce the amount of salt consumed, if possible, discard completely. This will contribute to the release of excess fluid from the body and create the effect of rapid weight loss - in a week of a diet without salt, you can become 2-4 kg lighter.
- It is correct to drink water and other beverages - before meals and at least 1. 5 hours after. Once in the digestive tract before food, it fills a certain part of the stomach, which leads to consuming less food. Refrain from drinking immediately after eating is advisable for the fact that the fluid will not affect the concentration of gastric juice, diluting it and will not complicate digestion. In connection with these progressive nutritionists recommend abandoning the classic classic dishes, replacing them with soups with vegetable puree.
- Do not overdo it. Proponents of the "5 tablespoons" diet claim that it is precisely by eating excessive amounts of food that obesity is deposited and diseases of all organs appear. The gastrointestinal tract can not withstand the load, food rots in the intestines and this leads to various failures. The recommended average serving sizes are 200-300 grams for main meals and 100-150 for light meals.
- Eat properly - that is, slowly, chewing food carefully.
Example of daily diet.
| meal | Dish |
|---|---|
| A | Any of the cereals in water: buckwheat / rice / oats + fruit salad or a mixture of nuts and dried fruits / scrambled eggs with vegetables |
| 2 | The right dessert: oatmeal cookies or homemade energy bars (without sugar) / casserole with cheese / cakes with cheese / cakes with dried fruit |
| 3 | Salad with vegetables / stew + boiled / roasted poultry |
| 4 | Dairy product + berries |
| five | Fish / seafood dishes with vegetables |
To lose weight as efficiently as possible, you should adhere to the following recommendations:
- On an empty stomach, drink 2 teaspoons of flaxseed oil, after 20 minutes - 2 glasses of water and only after another 20 - eat breakfast.
- Serve salads with lemon juice and olive oil.
- Consume fruits in the morning (prefer citrus and berries), and low-fat sour milk products in the afternoon.
- Add flax seeds, bran, fiber to ready meals.
- Replace sugar with stevia and a little honey.
- Overcome the evening hunger with low-fat cottage cheese, kefir or egg white.
- A few hours before bedtime, drink nothing but plain water. Its amount should also be adjusted, especially for people prone to edema.
Physical exercises
Many fitness industry employees have proven that regular exercise and proper diet are much more effective for weight loss than intense but not systematic physical activity. They can be applied at home. Training options:
- Morning charging takes 10-15 minutes.
- Breathing exercises - some yoga asanas, body bending postures. It is very important to learn how to breathe properly from the beginning. Practical experience shows that the supply of muscle tissue with oxygen during these types of activities has a tangible effect in reducing volumes. One of the easiest and most effective - the "vacuum" exercise, which should be performed on an empty stomach. It quickly and effectively relieves the stomach and improves digestion due to the internal massage of the stomach. Recommended for all women after pregnancy - this is the best way to deal with diastase. Exercise "vacuum"
- Circuit training with or without weights. They help keep all the muscles of the body in good condition and are considered as the best weight loss loads for beginners in sports. Their essence is that a set of exercises for different muscle groups are done at a fast pace in an approach 3-4 times. The number of repetitions in one approach is 12-20. A big plus of such an activity is that it does not require special equipment and costs. An example of an effective 20 minute workout is presented below.
- Cardio loads - at home on the simulator or in the fresh air. They bring the best result when performed on an empty stomach or after strength training. It can be running: at a pace or interval, cycling, skating, brisk walking or jumping. Duration should be determined by how you feel, ideally 40-50 minutes at an average pace. It is recommended at least 1 day a week to rest from physical activity.
Additional Methods
In addition to all of the above, weight loss contributes to:
- Prolonged exposure to fresh air. Many experts argue that excess weight occurs due to lack of oxygen in the body and recommend walking in ecologically clean areas as often and for as long as possible.
- Cosmetic procedures. Leaders among all possible: massage, wraps, cleansing. Massage may not necessarily be professional, just do self-massage using cosmetics for moisturizing care. Wraps are also quite possible to do at home with the help of adhesive film and self-made masks. They contribute to the cleansing of the body through the skin and the release of excess fluid. It has been proven that all the water released during the procedure is returned as soon as the water balance is restored, so no weight loss should be expected from the body wraps. But they significantly improve the condition of the skin, which is necessary when losing weight. Scrubbing 2-3 times a week is skin cleansing and massage at the same time. The procedure contributes to the local improvement of blood flow and, consequently, to the acceleration of metabolism.
- Positive impressions. Psychologists and psychotherapists have proven that a common cause of excess weight is to eat something delicious and high in calories from stress. Those who are deficient in vivid emotions tend to seek them out in alternative sources. Along with alcohol and drugs, food is becoming problematic for more and more people around the world. To avoid it, you should try to diversify your life with fun events: communication, creativity, hobbies, music, travel, reading books, self-education and more. This is very distracting from food and fills a person's inner world. To lose weight, it is important to minimize stress in your life.
The combination of all these methods - cleansing the body, proper nutrition, moderate physical activity and cosmetic care for the body - allows you to lose weight quickly (from 5 to 10 kg per month). Losing weight will not make you feel hungry, lose strength and fatigue. Such a competent integrated approach will also avoid psychological distress because the limitations will be minimal as well as the efforts made.