In most cases, losing weight is as simple as making a lifestyle change and adding a few diets and exercise habits, and the process will start on its own. At the same time, you do not need to go hungry and train hard in the gym. Avoiding certain foods, exercising simply daily, drinking plenty of clean water, and getting plenty of rest will keep you in shape for the rest of your life.
Principles of weight loss
Weight loss occurs in the following cases:
- In calorie deficiency, when the body burns more energy than it consumes. At the same time, it is wrong to believe that you need to consume 1000 kilocalories or less per day for this. To lose weight using this method, it is enough to calculate your daily calories according to the formula and reduce them by 200-300 kcal per day. A diet supplemented with exercise will be more effective.
- When eating food with a low glycemic index. This is the rate at which food is digested. The lower it is, the longer this process takes, and accordingly more energy is expended by the body to absorb it. Therefore, in many effective nutrition systems, weight loss occurs even with the use of an unlimited amount of "necessary" foods.
- By drinking enough water. Often a few extra pounds are excess fluid that does not leave the body due to small amounts of water and large amounts of salt.
- While cleansing the body. When the intestines are cleansed of toxins and toxins, a healthy microflora is formed there, which is a favorable condition for healthy digestion. You can cleanse yourself without pills and medicines, only with the help of natural products.
- By speeding up the metabolism. When all metabolic processes occur rapidly, it is easy for a person to maintain himself without dieting.
How to lose weight fast?
Losing weight at home requires a comprehensive approach. It is recommended to cleanse the body, apply methods to speed up metabolism, adjust nutrition and exercise daily.
Body cleansing
Removal of toxins and toxins from the body helps the daily use of the following products:
- Beets and dishes from it. You can eat vegetables raw, treat them with juice or heat, as a separate dish or as part of others.
- Dried fruits, especially plums.
- Green vegetables and fruits: white cabbage (fresh or sauerkraut), greens, cucumbers, zucchini, celery, onions, garlic, apples, kiwi.
- Citrus fruits, especially grapefruit and lemon.
- Cranberry.
- root.
- Celery.
- Flax products: seeds, flour, bran, butter. You can eat for a long time, but the daily dose of any product should not exceed 20 g. If the weight loss course is short - no more than 14 days - then 50 g per day.
- Ordinary clean still water.
In addition, various teas and cocktails will be effective:
- Tea with ginger. To prepare, grate 20 grams of ginger root, pour 0. 5 liters of boiling water and infuse in a thermos for several hours. Then add half a lemon juice, a pinch of red pepper to between meals during the day. In addition to cleansing, this drink strengthens the immune system.
- Kefir-based drinks: with cinnamon, raw or boiled beets.
- Sassi juice. The recipe is simple: cut cucumber and lemon into rings, add 20 grams of ginger, finely chopped mint leaves, pour 2 liters of ordinary water at room temperature, put in the refrigerator overnight. Drink during the next day. It is recommended to prepare a new cocktail every day, because the components in it lose their properties over time.
Another way to cleanse the body after the holidays, especially with a characteristic holiday, is to use 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 - for half an hour before the main meal. In all cases, you need to drink plenty of plain water, optimally - 2 glasses. The cleaning course in this way should not last more than 10 days, ideally - 7.
None of the ways to cleanse the body is a self-sufficient way to lose weight, and all of these can only lead to long-term results with proper nutrition and exercise.
How to speed up the metabolism?
The most effective and harmless ways to speed up metabolism are:
- Consumption of a large number of protein products: lean meat, all kinds of fish and seafood, eggs, dairy products and vegetable proteins. They should be at least 40% in the diet to lose weight. The other 40% should be foods rich in slow carbohydrates and fiber: cereals, vegetables, fruits, greens. A little more carbohydrates - about 50% - are needed for children because they expend a lot of energy.
- For plenty of water - at least 8 glasses a day. It is nice to add lemon juice.
- Coordinating physical activity, especially cardio and aerobic exercise. They do not cost anything: you can run, jump rope and ride a bike in the park or the nearest school stadium at a convenient time.
- Fractional feeding according to the regimen. Frequent but low-volume meals also help coordinate the work of all body systems.
- Regular visits to the bath or sauna. Optimal - once every 7-14 days.
- Application of kefir, raw plant foods, buckwheat, fasting days in rice. It can be done once a week without harm to health.
- Healthy sleep lasting at least 7-8 hours. When sleep is disturbed, the body becomes stressed. At such times, nature meant slowing down metabolic processes and accumulating fat reserves in order to save energy. Therefore, rest is an important component of healthy weight loss.
In men, metabolism is much faster, which is due to physiology. Physical activity, drinking water (at least 8 glasses) and fractional food are enough to speed up their metabolism. The use of other methods will lead to even faster weight loss.
Nutrition advice
You need to switch to a healthy balanced diet to lose these extra pounds quickly and easily. Basic rules:
- Eliminate foods that contain fast carbohydrates: sugar and confectionery, meat surrogates in the form of sausages, sauces such as sausage, mayonnaise and ketchup, flour products, all harmful snacks (chips and crackers).
- Establish a diet of protein, vegetables, fruits, grains, milk and sour milk products.
- Count the calories, try to create a deficit. They should be gradually reduced, taking into account changes in weight.
- Reduce the amount of salt consumed, if possible, leave it completely. This will help to release excess fluid from the body and create a rapid weight loss effect - in a week of a salt-free diet you can lose 2-4 kg.
- It is better to drink water and other beverages - before meals and at least 1, 5 hours after. It fills a certain part of the stomach once in the digestive system before a meal, which leads to less food consumption. It is advisable to refrain from drinking immediately after a meal, as the liquid will not affect the concentration of gastric juice, will not dilute it and will not complicate digestion. In connection with these progressive nutritionists, they advise to abandon the classic first courses and replace them with vegetable puree soups.
- Don't overeat. Proponents of the "5 tablespoons" diet claim that overeating leads to weight gain and disease in all organs. The gastrointestinal tract can not cope with the load, food rots in the intestines, and this leads to various failures. The recommended average serving size is 200-300 grams for main dishes and 100-150 grams for snacks.
- Eat right - chew slowly and carefully.
An example of a daily diet.
| to eat | Eating |
|---|---|
| a | Any cereals in the water: buckwheat / rice / oatmeal + fruit salad or a mixture of nuts and dried fruits / scrambled eggs with vegetables |
| 2 | The right dessert: oatmeal cookies or homemade energy bars (sugar-free) / cottage cheese stews / cheesecakes / dried fruit sweets |
| 3 | Vegetable salad / casserole + boiled / cooked poultry |
| 4 | Dairy products + berries |
| five | Vegetable fish / seafood dishes |
To lose weight as effectively as possible, you should follow these tips:
- On an empty stomach, eat 2 teaspoons of flaxseed oil, after 20 minutes - 2 glasses of water, and only after another 20 minutes - breakfast.
- Garnish salads with lemon juice and olive oil.
- In the morning, snack with fruits (prefer citrus fruits and berries), and in the afternoon, prefer low-fat products with sour milk.
- Add flax seeds, bran, fiber to ready meals.
- Replace sugar with stevia and a little honey.
- Eliminate evening hunger with low-fat cottage cheese, kefir or egg white.
- Do not drink anything other than plain water for a few hours before bedtime. Its amount should also be regulated, especially for people who are prone to payment.
Physical training
Many workers in the fitness industry have proven that regular exercise and a proper diet are more effective than intensive but not systematic physical activity to lose weight. They can be done at home. Training options:
- Filling in the morning takes 10-15 minutes.
- Breathing exercises - some yoga asanas, body bending postures. It is very important to learn to breathe properly from the beginning. Practical experience shows that the oxygen supply to muscle tissue during such activities has a significant effect on reducing volumes. The easiest and most effective is the "vacuum" exercise, which should be performed on an empty stomach. The culture quickly and effectively relaxes and improves digestion thanks to the internal massage of the stomach. Recommended for all women after pregnancy - this is the best way to combat diastasis. "Vacuum" exercise
- Weightlifting or weightless circuit training. They help keep all the muscles of the body in good condition and are considered the best weights for beginners to lose weight. Their essence is that the training complex for different muscle groups is carried out at a speed of 3-4 times in one approach. The number of repetitions in one approach is 12-20. A big advantage of this type of activity is that it does not require special equipment and costs. An example of an effective 20-minute workout is shown below.
- Cardio loads - at home in a simulator or in the fresh air. They give the best results when performed on an empty stomach or after strength training. This can be running: at a pace or interval, cycling, skating, brisk walking or jumping. The duration should be determined by how you feel, ideally 40-50 minutes at medium speed. It is recommended to rest from physical activity at least 1 day a week.
Additional methods
In addition to all of the above, weight loss helps:
- Prolonged exposure to fresh air. Many experts claim that excess weight is caused by a lack of oxygen in the body, and recommend walking in environmentally friendly areas as often and as long as possible.
- Cosmetic procedures. Leaders among all possible: massage, wrapping, rubbing. Massage may not necessarily be professional, it is enough to massage yourself using moisturizing care cosmetics. It is also possible to make dressings at home with the help of adhesive film and homemade masks. They help cleanse the body through the skin and release 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 it is not necessary to expect weight loss from body dressings. However, they significantly improve the condition of the skin, which is necessary for weight loss. Rubbing 2-3 times a week is a skin cleansing and massage at the same time. The procedure helps to improve local blood flow and therefore speed up metabolism.
- Positive impressions. Psychologists and psychotherapists have proven that the most common cause of overweight is stress and eating something tasty and high in calories. People with deficiencies in live emotions tend to look for them in alternative sources. Along with alcohol and drugs, food is becoming more and more addictive for people around the world. To prevent this, you should try to diversify your life with pleasant events: communication, creativity, hobbies, music, travel, reading books, self-education, etc. It distracts a lot from food and fills a person's inner world. It is important to minimize stress in your life to lose weight.
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). Weight loss will be followed by hunger, loss of strength and fatigue. Such an integrated authoritative approach will also prevent psychological distress, as the restrictions will be minimal, as well as the efforts made.