In most cases, weight loss is as simple as making lifestyle changes and adding a few diet and exercise habits, and the process will begin on its own. At the same time, do not starve and exercise hard in the gym. Avoiding certain foods, exercising daily, drinking plenty of clean water and getting plenty of rest will help you stay healthy 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 expends. At the same time, it is wrong to believe that for this you need to consume 1000 kilocalories per day or even less. To lose weight with this method, just calculate your daily calorie intake according to the formula and lose 200-300 kcal per day. A diet supplemented with exercise will be more effective.
- When eating foods with a low glycemic index. This is the rate at which food is digested. The lower you go, the longer this process takes, respectively, the more energy the body expends to absorb. Thus, in many effective nutritional systems, weight loss occurs through the use of "essential" foods, even in unlimited quantities.
- By drinking enough water. Often gaining a few extra pounds is excess fluid that does not get out of the body due to low water and high salt intake.
- When cleaning the body. When the intestines are freed of toxins and toxins, a healthy microflora is formed in it, which is favorable for healthy digestion. You can clean yourself without drugs and drugs, only with the help of natural products.
- By speeding up the metabolism. When all metabolic processes are rapid, it is easy for a person to stay in shape without dieting.
How to lose weight fast?
Losing weight at home requires a holistic approach. Should purify the body, apply methods to speed up metabolism, adjust nutrition and perform daily exercises.
Cleanse the body
Eliminate toxins and toxins from the body that contribute to the daily use of products such as:
- Beets and dishes from it. You can eat a vegetable raw, juiced from it or heat-treated, as a separate dish or as part of other vegetables.
- Dried fruit, especially prunes.
- Green vegetables and fruits: white cabbage (fresh or sauerkraut), herbs, cucumber, zucchini, celery, onion, garlic, apple, kiwi.
- Citrus fruits, especially grapefruit and lemons.
- Cranberry tree.
- 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 course of weight loss is short - no more than 14 days - then 50 g per day.
- Ordinary purified water does not have gas.
In addition, a variety of teas and cocktails will work:
- Ginger tea. To prepare it, 20 grams of ginger root, grated on a fine grinder, pour 0. 5 liters of boiling water and let it brew in a thermos for several hours. Then, add the juice of half a lemon, a little red chili and drink during the day between meals. In addition to cleansing, this drink also strengthens the immune system.
- Drinks based on kefir: with cinnamon, raw or boiled beets.
- Sassi country. The method is very simple: cut cucumber and lemon into slices, add 20g of ginger, finely chopped mint leaves, pour 2 liters of normal water at room temperature, leave in the refrigerator overnight. Drink the next day. It is advisable to prepare a new cocktail every day, since the ingredients in the preparation lose their properties over time.
Another way to cleanse the body, especially after the holidays with lavish parties, is thanks to the support of activated charcoal. The daily dose is calculated (1 tablet per 10 kg of body weight), divided into 3 times. The first is consumed on an empty stomach, the rest - half an hour before the main meal. In any case, it is necessary to drink a lot of filtered water, optimally - 2 glasses. Cleaning in this way should not last more than 10 days, ideally - 7.
There is no way to detox the body is a self-sufficient weight loss method, and all of them can bring lasting results if only combined with proper nutrition and exercise.
How to speed up metabolism?
The most effective and harmless ways to speed up metabolism are:
- The use of a large number of protein products: lean meat, all types of fish and seafood, eggs, dairy products and vegetable proteins. They should be at least 40% of the weight loss diet. The other 40% should be slow carbohydrates and high-fiber foods: grains, vegetables, fruits, greens. A little extra carbohydrate - about 50% - is necessary for children, as they consume a lot of energy.
- Drink plenty of water - at least 8 glasses a day. The addition of lemonade is welcome.
- Connect physical activity, especially cardiovascular and aerobic exercise. They don't charge any fees: you can run, jump rope and ride your bike in the park or at the nearest school stadium at a convenient time.
- Dietary fractionation. Regular, but not too rich meals at the same time contribute to the coordinated work of all body systems.
- Regularly visit the bathroom or sauna. Optimal - once every 7-14 days.
- The introduction of fasting days for kefir, raw plant foods, buckwheat, rice. Without harm to health, they can be taken once a week.
- Healthy sleep lasts at least 7-8 hours. When sleep patterns are disturbed, the body goes into a state of stress. Nature intended that during such periods the metabolism slows down in order to save energy and stored fat is deposited. So rest is an essential component of a healthy weight loss process.
In men, the metabolism is much faster, this is due to physiology. To speed up their metabolism, physical activity, drinking water (at least 8 glasses) and fractional nutrition are enough. The use of other methods will lead to faster weight loss.
To quickly and easily lose those extra pounds, you need to switch to a healthy balanced diet. Basic rules:
- Eliminate foods containing fast carbohydrates from the diet: sugar and confectionery, meat substitutes in the form of sausages, sausages, sauces such as mayonnaise and ketchup, flour products, all snacks withharmful (chips and crackers).
- Form a diet of protein, vegetables, fruits, whole grains, dairy products, and yogurt.
- Count calories, try to create a deficit. You need to gradually reduce them, paying attention to the change in weight.
- Reduce salt intake, if possible, give it up completely. This will contribute to the release of excess fluid from the body and create a rapid weight loss effect - in a week following a salt-free diet you can become 2-4 kg lighter.
- It is true to drink water and other beverages - before meals and at least 1. 5 hours after. When it is in the digestive tract before a meal, it fills up a certain part of the stomach, resulting in less food being consumed. Should limit drinking immediately after eating because the liquid will not affect the concentration of gastric juice, dilute the gastric juice and do not complicate the digestive process. In connection with these progressive nutritionists recommend abandoning the classic starters, replacing them with vegetable puree soups.
- Do not eat too much. Proponents of the "5 tablespoons" diet claim that it is because of eating too much food that excess weight is deposited and diseases of all organs appear. The digestive tract cannot cope with the load, food rots in the intestines, and this leads to various breakdowns. The average recommended serving size is 200-300 grams for main meals and 100-150 grams for snacks.
- Eating right - that is, chewing food slowly, carefully.
Sample daily diet.
|one||Any grain on the water: buckwheat / rice / oatmeal + fruit salad or a mix of nuts and dried fruit / scrambled eggs with vegetables|
|2||Suitable dessert: oat biscuits or homemade energy bars (no sugar) / cheese casserole / cheesecake / candied dried fruit|
|3||Vegetable salad / stew + boiled / grilled poultry|
|4||Dairy products + berries|
|five||Fish/seafood dishes with vegetables|
To lose weight as effectively as possible, you should adhere to the following recommendations:
- On an empty stomach, take 2 teaspoons of flax oil, after 20 minutes - 2 glasses of water and after only 20 minutes - have breakfast.
- Mix salad with lemon juice and olive oil.
- Snack on fruit in the morning (prefer citrus fruits and berries), and low-fat yogurt products in the afternoon.
- Add flaxseed, bran, and fiber to ready-to-eat meals.
- Replace the sugar with stevia and a little honey.
- Quench your evening hunger with low-fat cottage cheese, kefir or egg whites.
- A few hours before bedtime, do not drink anything other than water. Its quantity also needs to be adjusted, especially for those prone to edema.
Many employees of the fitness industry have proven that regular training and a suitable diet are much more effective for weight loss than intense but unsystematic physical activity. They can be done at home. Training options:
- Charging in the morning lasts 10-15 minutes.
- Breathing exercises - some yoga poses, body flexion poses. Learning how to breathe properly in the first place is very important. Practical experience shows that the delivery of oxygen to muscle tissues during activities of this type has a tangible effect on volume reduction. Of which the easiest and most effective - the "vacuum" exercise, which must be performed on an empty stomach. It quickly and effectively soothes the stomach and improves digestion by massaging the inside of the stomach. Recommended to all women after pregnancy - this is the best way to deal with spermatosis. 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 load for weight loss for beginners in sports. Their essence is a set of exercises for different muscle groups performed at a fast pace in a 3-4 rep approach. The number of repetitions in an approach is 12-20. A huge plus of such an operation is that it does not require special equipment and costs. Here is an example of an effective 20-minute exercise.
- Cardio download - at home on simulator or in the fresh air. They yield best results when taken on an empty stomach or after strength training. It can be running: at a pace or interval, cycling, rollerblading, brisk walking or jumping. The duration should be determined by how you feel, ideally 40-50 minutes at a medium pace. At least 1 day a week is recommended to rest after physical activities.
In addition to all of the above, weight loss contributes to:
- Prolonged exposure to fresh air. Many experts attribute excess weight to a lack of oxygen in the body, and recommend walking in ecologically clean areas as often and for as long as possible.
- Cosmetic procedures. The leader among all that is possible: massage, wrap, scrub. The massage may not have to be professional, just a self-massage with moisturizing cosmetics is enough. Skin wrapping can also be done at home with the help of cling film and homemade masks. They contribute to the cleansing of the body through the skin and the discharge of excess fluid. It has been proven that all water lost during the procedure is returned as soon as the water balance is restored, so you should not expect weight loss due to body wraps. But they significantly improve the condition of the skin, which is essential when it comes to weight loss. Exfoliating 2-3 times a week is cleansing and massaging at the same time. This procedure contributes to a local improvement of blood flow, and, therefore, to an acceleration of metabolism.
- Positive impressions. Psychologists and psychotherapists have proven that a common cause of excess weight is stress eating something tasty and high in calories. People who lack vivid emotions tend to seek them out in alternative sources. Along with alcohol and drugs, food has become an increasingly addictive substance for more and more people around the world. To avoid it, you need to try to diversify your life with interesting events: communication, creativity, hobbies, music, travel, reading, self-education and others. This distracts from food and fills one's inner world. To lose weight, it is important that you 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 day). month). Losing weight will not have the feeling of hunger, loss of strength and fatigue. Such an integrated competent approach will also avoid psychological discomfort, because the limitations will be minimal, as will the efforts already made.