In most cases, weight loss 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 starve yourself and train hard in the gym. Avoiding certain foods, doing simple daily exercise, drinking plenty of clean water, and getting plenty of rest will keep you in shape for the rest of your life.
weight loss principles
Weight loss occurs in the following cases:
- 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 need to consume 1000 kilocalories a day or even less. To lose weight using this method, just calculate your daily calorie according to the formula and reduce it by 200-300 kcal per day. A diet supplemented with exercise will be more effective.
- By eating foods with a low glycemic index. This is the rate at which food is digested. The lower it is, the longer this process takes, respectively, the more energy is spent by the body for its absorption. Therefore, in many effective nutrition systems, weight loss occurs through the use of "necessary" foods, even in unlimited amounts.
- Drinking plenty of water. Often a few extra pounds is excess fluid that does not leave the body due to the small amount of water and the large amount of salt.
- When cleaning the body. When the intestines are freed of toxins and toxins, healthy microflora is formed in it, which is a favorable condition for healthy digestion. You can cleanse yourself without pills and medication, just with the help of natural products.
- By accelerating metabolism. When all metabolic processes occur quickly, it is easy for a person to stay fit without dieting.
How to lose weight quickly?
Losing weight at home requires a holistic approach. It is recommended to cleanse the body, apply methods to speed up metabolism, adjust nutrition and perform daily exercises.
cleaning the body
The body's output of toxins and toxins contributes to the daily use of products such as:
- Beetroot and his dishes. You can eat a vegetable in its raw form, juice it or treat it with heat, as a separate dish or as part of others.
- Dried fruits, especially plums.
- Green vegetables and fruits: white cabbage (fresh or sauerkraut), herbs, cucumbers, zucchini, celery, onion, garlic, apple, kiwi.
- Citrus fruits, especially grapefruit and lemons.
- Cranberry.
- Carrot.
- celery.
- Flax products: seeds, flour, bran, oil. 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 plain, non-carbonated water.
In addition, a variety of teas and cocktails will be effective:
- Tea with ginger. To prepare it, 20 grams of ginger root, grated on a fine grater, pour 0. 5 liters of boiling water and leave to ferment in a thermos for a few 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 cooked beets.
- Sassi water. The recipe is simple: cut the cucumber and lemon into slices, add 20 grams of ginger, chopped mint leaves, pour 2 liters of ordinary water at room temperature, put in the fridge overnight. Drink during the next day. It is recommended to prepare a new cocktail every day, as the components of the composition lose their properties over time.
Another way to cleanse the body, especially after the holidays with a characteristic party, is with the help of activated charcoal. The daily dose is calculated (1 tablet for every 10 kg of weight), divided into 3 doses. The first is consumed on an empty stomach, the rest - before main meals for half an hour. In all cases, it is necessary to drink a lot of pure water, ideally - 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 of losing weight, and all of them can lead to long-term results only in combination with proper nutrition and sports.
How to speed up metabolism?
The most effective and harmless ways to speed up metabolism are as follows:
- The use of a large number of protein products: lean meat, all varieties of fish and seafood, eggs, dairy and vegetable proteins. They must be at least 40% on the weight loss diet. Another 40% should be slow carbohydrates and fiber-rich foods: cereals, vegetables, fruits, vegetables. A little more carbohydrates - about 50% - are needed by children, because they use a lot of energy.
- Drink lots of water - at least 8 glasses a day. The addition of lemon juice is welcome.
- Connecting physical activity, in particular cardio and aerobic training. They don't require any expenses: you can run, jump rope and ride a bike in the park or the nearest school stadium at a convenient time.
- Fractionated nutrition according to the regimen. Frequent, but not bulky, meals at the same time contribute to the coordinated work of all body systems.
- Regular visits to the bath or sauna. Ideally - once every 7-14 days.
- The introduction of fasting days on kefir, raw vegetable foods, buckwheat, rice. Without harming health, they can be performed once a week.
- Healthy sleep lasting at least 7-8 hours. When sleep patterns are disturbed, the body goes into a state of stress. Nature intended that during these periods, metabolic processes would slow down to save energy and fat stores would be deposited. Therefore, rest is an essential component of healthy weight loss.
In men, metabolism is much faster, this is due to physiology. To speed up your metabolism, just physical activity, drinking water (at least 8 glasses) and fractional nutrition is enough. Using other methods will lead to even faster weight loss.
nutritional advice
To quickly and easily lose those extra pounds, you need to switch to a healthy, balanced diet. Basic rules:
- Remove foods that contain fast carbs from your diet: sugar and confectionery, meat substitutes in the form of sausages, sausages, sauces like mayonnaise and ketchup, flour products, all unhealthy snacks (chips and crackers).
- Form a diet of protein, vegetables, fruits, cereals, dairy and dairy products.
- Count calories, try to create a deficit. You need to reduce them gradually, taking into account changes in weight.
- Reduce the amount of salt consumed, if possible, abandon it altogether. 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 salt-free diet, you can get 2-4 kg lighter.
- It is okay to drink water and other beverages - before meals and at least 1. 5 hours after. Once in the digestive tract before a meal, it fills up a certain part of the stomach, which leads to less food consumption. It is advisable to abstain from drinking immediately after eating, as the liquid will not affect the concentration of gastric juice, diluting it, and will not complicate digestion. In connection with these progressive nutritionists recommend abandoning classic first courses, replacing them with vegetable puree soups.
- Don't overeat. Advocates of the "5 tablespoons" diet claim that it is through excessive food intake that excess weight is deposited and diseases of all organs appear. The gastrointestinal tract cannot cope with the load, food rots in the intestines, and this leads to various failures. Recommended average servings are 200-300 grams for main meals and 100-150 for snacks.
- Eat properly - that is, slowly, carefully chewing food.
Daily diet example.
| snack | Dish |
|---|---|
| 1 | Any of the cereals in the water: buckwheat / rice / oatmeal + fruit salad or a mix of nuts and dried fruit / scrambled eggs with vegetables |
| two | The right dessert: oatmeal cookies or homemade energy bars (sugar free) / curd casseroles / cheesecakes / dried fruit candies |
| 3 | Vegetable salad/stew + boiled/roasted poultry |
| 4 | dairy + fruits |
| five | Fish/seafood dishes with vegetables |
To lose weight as efficiently as possible, you should follow these recommendations:
- On an empty stomach, drink 2 teaspoons of flaxseed oil, after 20 minutes - 2 glasses of water, and only after another 20 - have breakfast.
- Drizzle the salads with lemon juice and olive oil.
- Snack on fruit in the morning (prefer citrus fruits and berries) and low-fat products with sour milk in the afternoon.
- Add flax seeds, bran, fiber to ready meals.
- Replace the sugar with stevia and a little honey.
- Beat your nighttime hunger with low-fat cottage cheese, kefir, or egg whites.
- A few hours before bed, drink nothing but plain water. Its amount also needs to be regulated, especially for people prone to edema.
Physical exercise
Many fitness industry officials have proven that regular training and the right diet are much more effective for weight loss than intense but unsystematic physical activity. They can be implemented at home. Training options:
- Morning charging lasting 10-15 minutes.
- Breathing exercises - some yoga asanas, body bending poses. It is very important to learn to breathe correctly from the beginning. Practical experience shows that delivering oxygen to muscle tissue during these types of activities has a tangible effect on reducing volumes. Of the easiest and most effective - the "vacuum" exercise, which must be performed on an empty stomach. It relieves the stomach quickly and effectively 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 diastasis. Exercise "Vacuum"
- Circuit training with or without weights. They help keep every muscle in the body in good shape and are considered the best weight loss weights for beginners in the sport. Its essence is that a set of exercises for different muscle groups is done at a fast pace in an approach 3-4 times. The number of repetitions in one approach is 12-20. A big advantage of this 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 on the simulator or outdoors. 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. The duration should be determined by how you feel, ideally 40-50 minutes at an average pace. At least 1 day a week is recommended 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 appears due to oxygen deficiency 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, wrapping, rubbing. Massage may not necessarily be professional, just self-massage with hydrating cosmetics. Wraps are also quite possible to make at home with the help of cling film and homemade masks. They contribute to the cleansing of the body through the skin and the release of excess fluid. It has been proven that all water released during the procedure is returned once water balance is restored, so weight loss with body wraps should not be expected. But they significantly improve the condition of the skin, which is necessary when losing weight. Rubbing 2-3 times a week is cleaning the skin and massaging at the same time. The procedure contributes to the local improvement of blood flow and, therefore, to the acceleration of metabolism.
- Positive impressions. Psychologists and psychotherapists have proven that a common cause of being overweight is eating something tasty and high in calories for stress. Those who are deficient in vivid emotions tend to look to alternative sources for them. Along with alcohol and drugs, food is becoming addictive for more and more people around the world. To avoid it, you need to try to diversify your life with pleasant events: communication, creativity, hobbies, music, travel, reading books, self-education and others. This is very distracting from food and fills a person's inner world. To lose weight, it is important to minimize the stress in your life.
The combination of all these methods - cleansing the body, proper nutrition, moderate physical activity and cosmetic body care - allows you to lose weight quickly (from 5 to 10 kg per month). Losing weight will not feel hunger, loss of strength and fatigue. Such an integrated competent approach will also avoid psychological discomfort, as the restrictions will be minimal, as will the efforts made.