In most cases, weight loss is as simple as making a lifestyle change and adding some diet and exercise habits, and the process will start on its own. At the same time, there is no need to starve yourself at the gym and train hard. Avoiding certain foods, simple daily exercise, drinking plenty of clean water, and getting plenty of rest will keep you fit for the rest of your life.
principles of weight loss
Weight loss occurs in the following cases:
- In a calorie deficit, the body burns more energy than it uses. At the same time, it is a mistake to think that you need to eat 1000 kilocalories a day or even less to do 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 is more effective.
- Eating foods with a low glycemic index. This is the speed at which food is digested. The lower it is, the longer this process takes and the more energy is used by the body to absorb it. Therefore, in many effective nutritional systems, weight loss occurs through the use of "necessary" foods, even in unlimited amounts.
- By drinking enough water. Often a few extra pounds are 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 cleared of toxins and toxins, a healthy microflora is formed 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.
- By accelerating the metabolism. When all metabolic processes are fast, it is easy to keep fit without dieting.
How can you lose weigt in a small amount of time?
Losing weight at home requires a holistic approach. It is recommended to cleanse the body, use methods to speed up metabolism, adjust diet, and do daily exercises.
purification of the body
Getting out of the body of toxins and toxins contributes to the daily use of such products as:
- Turnips and dishes made from them. You can eat a vegetable in its raw form, juice it, or heat treat it, as a separate dish, or as part of other dishes.
- Dried fruits, especially plums.
- Green vegetables and fruits: White cabbage (fresh or sauerkraut), herbs, cucumbers, zucchini, celery, onions, garlic, apples, 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 is short - no more than 14 days - then 50 g per day.
- Ordinary pure non-carbonated water.
In addition, various teas and cocktails are 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 in a thermos for several hours. Then add the juice of half a lemon and a pinch of paprika and drink between meals throughout the day. 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 and refrigerate overnight. Drink the next day. It is recommended to prepare a new cocktail every day, since the components in the composition lose their properties over time.
Another way to cleanse the body, especially after the holidays with a characteristic feast, is with the help of activated charcoal. The daily dose is calculated (1 tablet per 10 kg body weight), divided into 3 doses. The first is eaten 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 ideally last no more than 10 days - 7.
None of the methods of body cleansing is a self-sufficient way to lose weight, and all of them can bring 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 the following:
- The use of a large number of protein products: lean meat, all types of fish and seafood, eggs, dairy and vegetable proteins. They should be at least 40% in the weight loss diet. Another 40% should be slow carbs and high-fiber foods: grains, veggies, fruits, veggies. Slightly more carbohydrates - around 50% - are necessary for children because they use a lot of energy.
- Drink plenty of water - at least 8 glasses a day. The addition of lemon juice is welcome.
- Combining physical activity, especially cardio and aerobic exercise. They do not incur any costs: you can run, jump rope and ride a bike at a convenient time in the park or in the nearest school stadium.
- Fractional nutrition according to the scheme. Frequent, but not voluminous meals at once contribute to the coordinated work of all body systems.
- Regular visits to the bath or sauna. Optimal - once every 7-14 days.
- The introduction of fasting days on kefir, raw vegetable foods, buckwheat, rice. Without harm to health, they can be done once a week.
- Healthy sleep of at least 7-8 hours. When sleep patterns are disrupted, the body goes into a state of stress. Nature has designed it in such a way that metabolic processes are slowed down in order to save energy and fat reserves are deposited. Therefore, rest is an essential part of healthy weight loss.
In men, the metabolism is much faster, this is due to physiology. To speed up metabolism, physical activity, drinking water (at least 8 glasses) and fractional nutrition are enough. Using other methods will result in weight loss even faster.
nutritional advice
To shed those extra pounds quickly and easily, you need to switch to a healthy, balanced diet. Basic Rules:
- Remove from the menu foods containing fast carbohydrates: sugar and confectionery, meat substitutes in the form of sausages, frankfurters, sauces such as mayonnaise and ketchup, flour products, all harmful snack foods (chips and crackers).
- Form a diet of proteins, vegetables, fruits, cereals, dairy and sour-milk products.
- Count calories, try to create a deficit. You need to reduce them gradually, taking into account weight changes.
- Reduce the amount of salt you eat if possible, avoid it altogether. This contributes to the release of excess fluid from the body and creates the effect of rapid weight loss - in a week of a salt-free diet you can lose 2-4 kg.
- It is right 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 a certain part of the stomach, resulting in less food intake. It is advisable to refrain from drinking immediately after eating, since the liquid does not affect the concentration of gastric juice, dilutes it and does not complicate digestion. In connection with these progressive nutritionists, it is recommended to abandon the classic first courses and replace them with vegetable puree soups.
- Don't overeat. Proponents of the "5 tablespoon" diet claim that eating excessive amounts of food deposits excess weight and causes diseases of all organs. The gastrointestinal tract is not up to the strain, the food spoils in the intestine, which leads to various failures. Recommended average serving sizes are 200-300 grams for main meals and 100-150 grams for snacks.
- Eat right - that means chewing slowly and carefully.
Try the daily diet.
| Enjoy the meal | dish |
|---|---|
| a | Any cereal on the water: buckwheat / rice / oatmeal + fruit salad or a mixture of nuts and dried fruits / scrambled eggs with vegetables |
| 2 | The perfect dessert: oatmeal or homemade energy bars (sugar-free) / cottage cheese casseroles / cheesecake / dried fruit candies |
| 3 | Vegetable salad/stew + boiled/baked poultry |
| 4 | Dairy product + berries |
| five | Fish/seafood dishes with vegetables |
In order to lose weight as efficiently as possible, you should adhere to the following recommendations:
- On an empty stomach, drink 2 teaspoons of linseed oil, after 20 minutes - 2 glasses of water, and only after another 20 - have breakfast.
- Dress salads with lemon juice and olive oil.
- Snack on fruit in the morning (citrus fruits and berries are best) and low-fat sour milk products in the afternoon.
- Add flaxseed, bran, and fiber to ready meals.
- Replace the sugar with stevia and some honey.
- Beat evening hunger pangs with low-fat cottage cheese, kefir, or egg whites.
- Do not drink anything but plain water a few hours before bedtime. The amount must also be regulated, especially in those prone to edema.
Physical activity
Many employees of the fitness industry have proved that regular training and proper nutrition are much more effective for losing weight than intensive, but not systematic, physical activity. They can be implemented at home. Training opportunities:
- Charging in the morning takes 10-15 minutes.
- Breathing exercises - some yoga asanas, body flex postures. It is very important to learn how to breathe properly from the start. Practical experience shows that the supply of oxygen to the muscle tissue during such activities has a noticeable effect on volume reduction. The simplest and most effective - the exercise "vacuum", which must be performed on an empty stomach. It relieves the stomach quickly and effectively and improves digestion by massaging the stomach internally. 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 all the muscles of the body in good shape and are considered the best weight loss weights for beginners. Their essence is that a set of exercises for different muscle groups are performed in one approach 3-4 times at a fast pace. 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 shown below.
- Cardio loads - at home on the simulator or in the fresh air. They bring the best result when done on an empty stomach or after strength training. It can be running: at a pace or interval, bicycling, roller skating, brisk walking, or jumping. Duration depends on how you feel, ideally 40-50 minutes at an average pace. At least 1 day per week is recommended to recover 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 obesity occurs due to a lack of oxygen in the body, and recommend walking in ecologically clean areas as often and as long as possible.
- cosmetic procedures. Leading among all possible: massage, pack, peeling. The massage does not necessarily have to be professional, it is enough to massage yourself with moisturizing care cosmetics. Wraps are also possible 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 hydration is restored, so weight loss from body wraps is unlikely. However, they significantly improve the condition of the skin, which is necessary when losing weight. The peeling 2-3 times a week is skin cleansing and massage at the same time. The procedure contributes to the local improvement of blood circulation and thus to the acceleration of metabolism.
- Positive impressions. Psychologists and psychotherapists have proven that a common cause of obesity is eating something tasty and high in calories. Those who lack vivid emotions tend to look for them in alternative sources. In addition to alcohol and drugs, food is becoming addictive for more and more people around the world. To avoid this, 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. In order 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 body care - will allow you to quickly lose weight (from 5 to 10 kg per month). Losing weight will not feel hunger, loss of strength and fatigue. Such an integrated competent approach also avoids psychological discomfort, since the limitations, as well as the efforts made, are minimal.