The problem of being overweight is especially acute now. Constant stress, low physical activity, sedentary work, plenty of fast food, ignorance of the basics of proper nutrition - it works against us, against our figure and beauty. For a start, you need to call for help with your whole organization, to set yourself up to fight such demons as laziness, bad eating habits. Our task is to provide you with the necessary knowledge and you will do it yourself.
Is it possible to lose weight quickly without harm to health
You can sit for a few days on kefir or buckwheat and lose weight quickly. But soon the problem will return again, because short-term diets do not give a reliable result, they can even cause damage in the form of disease or metabolic disorder. An even bigger enemy are the weight loss pills, which seem to magically promise to give us the desired slimness. But remember that such drugs remove fluid and everything useful from our body.
Good nutrition and calorie distribution are your helpers. Train yourself in the right way of life and the overweight will disappear. Throwing up to three pounds a month is considered safe: muscles do not risk becoming relaxed, and metabolic processes do not suffer. You will not have to torment yourself with strict grueling diets to lose weight fast.
How to motivate yourself to lose weight at home
When the decision to lose weight, you need to adjust. Stay alone with yourself, find out why you want to look like a slender Barbie? What makes you do this? What to do to lose weight:
- Make a weight loss plan, keep a diary and celebrate your achievements.
- Convince your own consciousness that you are not just losing weight, but qualitatively improving your life.
- Practice self-discipline.
- Don't be afraid to ask loved ones for support.
- Make sure you are worthy of beauty, slimness and happiness.
- Lose weight for yourself, not for others.
How to eat properly
The whole weight loss system is based on three pillars - motivation, nutrition, sports. We have already invented the first, we move on to the issue of proper nutrition and diet. Your healthy diet should be based on the following rules:
- Weight loss will be followed by fatigue and constant tiredness. In addition, the diet must be balanced.
- Use a partial diet. If meals are irregular, the body will store fat in reserve. Therefore, develop a schedule of five or seven meals a day at the same hours.
- To lose weight quickly at home, watch the portion size: a portion of fish or meat should fit in the palm of your hand, fruit - two fists, mashed potatoes or porridge - one fist, bread - 130 g, fermented dairy products - one cup.
- It is important to properly organize small meals between main meals. These can be salads of fruits, vegetables, dried fruits, low-fat fermented dairy product.
- Wean your night trips to the fridge. You should go to bed with a feeling of lightness, not a full stomach, then sleep will be deep and full.
Let's see what the main dishes should be:
- The right breakfast - proteins, complex carbohydrates that will provide energy, building materials. Such a morning meal satisfies for a long time, eliminates the need for snacks. Choose a piece of fish or meat, egg white, porridge with milk or yogurt.
- For lunch, eat protein, complex carbohydrates, fiber. There is no consensus on soups, but vegetable cream soups will become true helpers on the path to weight loss. You cannot combine the soup with the second. If you can not do without side dishes, then eat only fish or meat, but refuse the side dish.
- Dinner should consist of fiber or protein - lean chicken, fish, meat, vegetable salad, steamed vegetables without fat.
Separately, it is worth mentioning the separate diet. This principle of building a diet helps to normalize digestion and weight loss: in this way you will save yourself from rot, fermentation of food. All products are divided into animal proteins, starches, vegetables and herbs, dried fruits and nuts, cooked vegetables and fruits. Starches include cooked starchy vegetables, avocados, legumes, grains, breads, whole grain pasta and boiled corn. Animal proteins are cheese, seafood, fish, meat, eggs. Consider the rules of separate eating:
- All vegetables are combined with starch.
- Products of the same category can be combined with each other.
- Avocado is used as a starch.
- Animal proteins can be supplemented with all vegetables except cooked starches.
- The fruits can be eaten on an empty stomach or three hours after a meal.
- Dairy products are combined with animal proteins.
- Bananas are combined with dried fruits, fresh fruit.
- Neutral foods such as butter, raw vegetables, olives, vegetable oils, spices, mustard, maple syrup, honey, dark chocolate, soft drinks go well with everything except fresh fruit.
What is not recommended to eat
In order for the thorny path to the ideal to bring fast results, stop using such products:
- fatty, spicy, fried foods, pickles, smoked meats, canned food;
- fast food;
- immediate products;
- mayonnaise and other fatty sauces;
- rich pastries, bread;
- sugar;
- confectionery, other than fruit or dried fruit;
- high quality wheat paste.
What exercises should you do for fast weight loss
You can go to the gym, pump up under the supervision of a coach, train on simulators. However, in the absence of access to such "temptations" of life, we will teach you how to easily manage the area of †‹вЂ‹ your apartment. Below are effective home physical activities for every woman's problem areas. Remember that before doing this, it is recommended to do a light warm-up to warm up the muscles, such as running or jumping. Then do a ten-minute muscle stretching complex that relieves tension from them.
Exercises for weight loss in the abdomen and sides
The first exercise is aimed at the sides, ie it helps to find a slim waist, remove fat and lose weight. Remember that the breathing pattern for each exercise should be as follows: effort - exhale, relaxation - inhale.
- Scheme of implementation: spread your legs to the width of your shoulders, spread your arms to the side, parallel to the floor. We make forward bends by twisting, touching with the right hand near the floor of the left foot and back.
- Number of repetitions: 15 inclines.
The second exercise for a thin waist and flat stomach, loading the abdominal muscles:
- Scheme of implementation: we lie down on the mat, start to raise straight legs above our heads and lower them without touching the floor.
- Number of repetitions: 15 times, two series.
The last exercise for the upper abdominal group:
- Scheme of implementation: we sit on the mat, knees bent and heels on the floor. We put our hands on the back of the neck, tear off the head, shoulders and shoulders from the floor. Then we go down.
- Number of repetitions: 25 times, two series.
For the thighs and buttocks
Squat on the wall:
- The scheme of execution: we press our backs to the wall, put our feet shoulder-width apart, start sliding along the wall, falling down until our knees bend at right angles. We'll be back in a few seconds.
- Number of repetitions: two series of 10 repetitions.
Attacks are one of the best exercises for slender legs and ass:
- Scheme of implementation: we take dumbbells, in the absence of such we arm ourselves with bottles of water. Step forward with your right foot, lower your body until the knee of your left foot is one centimeter above the floor.
- Number of repetitions: ten times for each leg, several approaches.
How to lose weight on the cheeks - facial exercises
It will be wise to deal not only with your body but also with your face. After all, it would be unfair if the waist was cut and the fluffy cheeks reminded you of your previous weight. Weight loss in the face is also possible.
- We tighten the muscles of the mouth, sing the vowels.
- We fold the lips with a tube, pull them forward.
- We open our mouths wide and lick our lips.
- We inflate and pull our cheeks as much as possible.
Folk remedies for fast weight loss
It's time to open Grandma's chest and get recipes for harmony from there. Do not think that folk remedies are a panacea for the hated fats. It is a pleasant accompaniment to proper nutrition and exercise. The indisputable advantage of using grandmother's slimming recipes is that they saturate the body with minerals and vitamins.
Apple vinegar
Apple cider vinegar is rich in valuable organic acids, trace elements, improves metabolic processes, digestion, breaks down carbohydrates, fats from food, helps to lose weight quickly. It also helps reduce appetite. How to use it?
- Pour a teaspoon of vinegar into a glass of water, drink it twenty minutes before eating. Take every day for no more than a year.
- Vinegar wraps - help prevent cellulite, stretch marks, promote weight loss. Mix water and vinegar one by one, moisten a towel, wrap the problem areas for forty minutes. Turn on top.
Cabbage juice
Cabbage juice improves digestion, metabolism, helps get rid of toxins and toxins, removes fat deposited on the walls of the intestine, helps to lose weight quickly at home. How to use?
- One glass before each meal and at night (only 4 rubles) for two weeks. Allow the drink to warm slightly.
- Cabbage juice can be mixed with apple or carrot juice to improve the taste.
- Do not add salt.