The problem of excess weight is particularly acute now. Constant stress, low physical activity, sedentary work, plenty of fast food, ignorance of the basics of proper nutrition: this works against us, against our figure and beauty. To begin with, you should seek help from your entire organization, tune in to fight demons like laziness, bad eating habits. Our job is to provide you with the necessary knowledge and you will manage it yourself.
Is it possible to lose weight quickly without harm to health?
You can sit for a couple of days on kefir or buckwheat and quickly lose weight. 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 disturbance. An even bigger enemy are diet pills, which, as if by magic, promise to give us the desired thinness. But remember that such drugs remove fluid and everything useful from our body.
Good nutrition and calorie distribution are your helpers. Practice a proper lifestyle and the excess weight will go away. Downloading up to three kilograms per month is considered safe: the muscles are not likely to become flabby and the metabolic processes are not affected. You won't need to pester yourself with rigorous grueling diets to lose weight fast.
How to get and motivate yourself to lose weight at home
When the decision to lose weight is made, you need to tune in. Stay alone with yourself, find out why you want to look like a skinny Barbie? What drives you to do it? What to do to lose weight:
- Make a weight loss plan, keep a journal and celebrate your achievements.
- Convince your conscience that you are not only losing weight, but you are qualitatively improving your life.
- Practice self-discipline.
- Don't be afraid to ask for support from loved ones.
- Convince yourself that you are worthy of beauty, thinness and happiness.
- You lose weight for yourself, not for others.
How to eat well?
The whole weight loss system is based on three pillars: motivation, nutrition, sport. We have already figured out the first, let's move on to the question of proper nutrition and regimen. Your healthy diet should be based on these rules:
- Weight loss occurs when you eat less than you spend energy. Also, the diet should be balanced.
- Use a fractional diet. If meals are irregular, the body will store reserve fat. Therefore, develop a pattern of five or seven meals a day at the same times.
- To lose weight quickly at home, keep track of portion sizes: a portion of fish or meat should fit in the palm of your hand, fruit - two punches, mashed potatoes or porridge - one punch, bread - 130 g, based products of fermented milk - a glass.
- It is important to properly organize small meals between main meals. It can be fruit salads, vegetables, nuts, low-fat fermented milk products.
- Unlearn your overnight trips to the refrigerator. You should go to bed feeling light and not on a full stomach, so sleep will be deep and full.
Let's see what the main meals should be:
- Correct breakfast: proteins, complex carbohydrates, which will provide energy, building materials. Such a long saturated morning meal, eliminates the need for quick snacks. Choose a piece of fish or meat, egg white, porridge with milk or yogurt.
- For lunch, eat proteins, complex carbohydrates, fiber. There is no consensus on the soup bill, but vegetable cream soups will become faithful helpers on the way to weight loss. You can't combine the soup with the second one. If you can't do without the main courses, eat only fish or meat, but refuse the side dish.
- Dinner should consist of fiber or protein: lean chicken, fish, meat, vegetable salad, fat-free steamed vegetables.
Separately, it is worth mentioning separate nutrition. This principle of building a diet helps to normalize digestion and lose weight - in this way you will save yourself from putrefaction, fermentation of food. All products are divided into animal proteins, starches, vegetables and herbs, dried fruit and nuts, cooked vegetables and fruit. Starches include cooked starchy vegetables, avocados, legumes, cereals, breads, wholemeal pasta, and boiled corn. Animal proteins are cheeses, seafood, fish, meat, eggs. Consider the rules for separate meals:
- All vegetables are combined with starches.
- 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 starchy ones.
- Fruit can be eaten on an empty stomach or three hours after a meal.
- Dairy products combine with animal proteins.
- Bananas are combined with dried fruit, fresh fruit.
- Neutral foods like butter, raw vegetables, olives, vegetable oils, spices, mustard, maple syrup, honey, dark chocolate, soft drinks go well with anything but fresh fruit.
What is not recommended to eat
In order for the thorny path to the ideal to bring quick results, give up the use of such products:
- fatty, spicy, fried, pickled, smoked meats, canned foods;
- Fast food;
- instant products;
- mayonnaise and other fatty sauces;
- rich pastries, bread;
- sugar;
- sweets other than fruit or nuts;
- fine wheat pasta.
What exercises you need to do to lose weight fast
You can go to the gym, get pumped under the supervision of a coach, train on simulators. However, in the absence of access to such "delights" of life, we will teach you how to easily manage the area of your apartment. The following are home physical activities that are effective for every woman's problem areas. Remember that before doing this, it is recommended that you do a light warm-up to warm up your muscles, such as running or jumping. After that, perform a ten-minute complex to stretch the muscles, which relieves tension from them.
Abs and hips slimming exercises
The first exercise is aimed at the sides, that is, 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.
- Execution scheme: we spread our legs to the width of your shoulders, we spread our arms to the sides, parallel to the floor. We do forward bends with twists, touching with the right hand near the floor of the left leg and vice versa.
- Number of repetitions: 15 climbs.
The second exercise for a thin waist and a flat abdomen, loading the abdominal muscles:
- Execution scheme: we lie down on the mat, begin to raise the straight legs above our head and lower them without touching the floor.
- Number of repetitions: 15 times, two sets.
The last exercise for the upper abdominal group:
- Execution scheme - we sit on the mat, the knees are bent and the heels are on the floor. We place our hands on the back of the neck, tear off the head, shoulders and shoulder blades from the floor. Then we go down.
- Number of repetitions: 25 times, two sets.
For thighs and buttocks
wall squat:
- The scheme of execution: we press our backs against the wall, put our feet shoulder-width apart, begin to slide along the wall, falling until our knees are bent at right angles. In seconds we are back.
- Number of repetitions: two sets of 10 repetitions.
Lunges are one of the best exercises for lean legs and glutes:
- Execution scheme: we take dumbbells, in the absence of them, we arm ourselves with water bottles. Step forward with your right foot, lower your body until the knee of the left leg is an inch from the floor.
- The number of repetitions: ten times for each leg, a couple of approaches.
How to lose weight in the cheeks - Exercises for the face
It will be wise to take care not only of your body, but also of your face. After all, it would be unfair if the waist became chiseled and the chubby cheeks remembered their former weight. It is also possible to lose weight in the face.
- We tighten the muscles of the mouth, sing the vowels.
- We fold the lips with a tube, pull them forward.
- We open our mouths and lick our lips.
- We inflate and pull the cheeks as much as possible.
Folk remedies for rapid weight loss
It is time to open grandma's chest and draw recipes for harmony from there. Do not think that folk remedies are a panacea for the hated fat. It is a good accompaniment for proper nutrition and exercise. The indisputable advantage of using grandma's thinness recipes is that they saturate the body with minerals and vitamins.
apple cider 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 do i use it?
- Pour a teaspoon of vinegar into a glass of water, drink it twenty minutes before a meal. 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 cloth, wrap problem areas for forty minutes. Wrap over.
Cabbage juice
Cabbage juice improves digestion, metabolism, helps get rid of toxins and toxins, removes fats deposited on the intestinal walls, helps to lose weight quickly at home. How to use?
- A glass before each meal and in the evening (only 4 rubles) for two weeks. It is allowed to slightly heat the drink.
- Cabbage juice can be mixed with apple or carrot juice to enhance the taste.
- Do not add salt.