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, there is no need to starve and work hard in the gym. Avoiding certain foods, doing simple daily exercises, drinking plenty of clean water, and 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, when the body burns more energy than it uses. At the same time, it is a mistake to believe that for this you need to consume 1000 kilocalories per day or even less. 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 will be more effective.
- When eating foods with a low glycemic index. This is the rate at which food is digested. The lower, the longer this process, respectively, the more energy is expended by the body for its absorption. Thus, in many effective nutritional systems, weight loss occurs through the consumption of "necessary" foods, even in unlimited quantities.
- By drinking enough 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.
- While cleansing the body. When the intestines are freed of toxins and toxins, a healthy microflora is formed in them, which is a good condition for healthy digestion. You can cleanse yourself without pills and medications, only with the help of natural products.
- By speeding up metabolism. When all the metabolic processes happen quickly, it is easy for a person to stay fit without dieting.
How to lose weight fast?
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 exercise.
Cleanses the body
Get rid of toxins and toxins contribute to the daily consumption of products such as:
- Beets and dishes from it. You can eat vegetables in raw form, juice from them or heated, as a separate dish or as part of another.
- Dried fruits, especially prunes.
- Green vegetables and fruits: white cabbage (fresh or sauerkraut), herbs, cucumbers, zucchini, celery, onions, garlic, apples, kiwi.
- Citrus fruits, especially grapefruit and lemons.
- Cranberries.
- 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 course of weight loss is short - no more than 14 days - then 50 g per day.
- Pure plain water is not carbonated.
In addition, a variety of teas and cocktails will be effective:
- Tea with ginger. To prepare it, 20 grams of ginger root, grate on a fine grater, 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 pinch of red pepper and drink throughout the day between meals. In addition to cleansing, this drink strengthens the immune system.
- Kefir -based drink: with cinnamon, raw or boiled beets.
- air sassi. The recipe is simple: cut cucumber and lemon into rings, add 20 grams of ginger, finely chopped mint leaves, pour 2 liters of plain water at room temperature, put in the refrigerator overnight. Drink the next day. It is recommended to prepare a new cocktail every day, as the components in the composition lose their properties over time.
Another way to cleanse the body, especially after a holiday with a feature festival, 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 eaten on an empty stomach, the rest - before the main meal 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 not last longer than 10 days, ideally - 7.
None of the ways to cleanse the body is an adequate method of losing weight, and all of them can lead to long -term results only in combination with proper nutrition and exercise.
How to Speed Up Metabolism?
The most effective and harmless ways to speed up metabolism are as follows:
- Consumption of a large number of protein products: lean meats, all kinds of fish and seafood, eggs, dairy products and vegetable proteins. They should be at least 40% in the weight loss diet. Another 40% should be slow carbohydrates and foods rich in fiber: grains, vegetables, fruits, greens. Fewer carbohydrates - about 50% - are needed for children, as they expend a lot of energy.
- Drink plenty of water - at least 8 glasses a day. The addition of lemon juice is welcome.
- Linking physical activity, especially cardio and aerobic exercise. They don’t require any expense: you can run, jump rope and ride a bike in the park or at the nearest school stadium at any convenient time.
- Fractional nutrition according to regimen. Frequent meals, but not much at the same time contribute to the coordinated work of all body systems.
- Frequent visits to the bath or sauna. Optimally - once every 7-14 days.
- Introduction of fasting days on kefir, raw plant foods, buckwheat, rice. Without harming health, they can be carried out once a week.
- Healthy sleep lasts at least 7-8 hours. When sleep patterns are disrupted, the body enters a state of stress. Nature intends that during such a period, metabolic processes slow down to save energy, and fat reserves are stored. Therefore, rest is an important component in healthy weight loss.
In men, metabolism is faster, this is due to physiology. To speed up their metabolism, physical activity, drinking water (at least 8 glasses) and fractional nutrition are sufficient. The use of other methods will result in faster weight loss.
Nutritional advice
To lose weight quickly and easily, you need to switch to a healthy balanced diet. Basic Rules:
- Remove foods that contain fast carbohydrates from the diet: sugar and sweets, meat substitutes in the form of sausages, sausages, sauces such as mayonnaise and tomato sauce, flour products, all harmful snacks (chips and crackers).
- Dietary forms of protein, vegetables, fruits, grains, dairy and sour milk products.
- Count calories, try to make a deficit. You need to reduce it gradually, taking into account weight changes.
- Reduce the amount of salt used, if possible, leave it completely. This will contribute to the release of excess fluid from the body and create the effect of rapid weight loss - in a week of diet without salt, you can be 2-4 kg lighter.
- It is right to drink water and other beverages - before meals and at least 1. 5 hours afterwards. Once in the digestive tract before a meal, it fills certain parts of the stomach, leading to less food intake. Refrain from drinking immediately after a meal is advisable due to the fact that the liquid will not affect the concentration of gastric juice, dilute it, and will not complicate digestion. In connection with this progressive nutritionist recommends leaving the classic first course, replacing it with vegetable puree soup.
- Don't overeat. Proponents of the "5 tablespoon" diet claim that it is from eating excessive amounts of food that excess weight is stored and diseases of all organs appear. The gastrointestinal tract can not cope with the load, food rots in the intestines, and this leads to various failures. The average recommended serving size is 200-300 grams for a main course and 100-150 for a snack.
- Eat right-that is, slowly, chew food carefully.
Example of daily diet.
| eat | Dish |
|---|---|
| one | Any cereal on water: buckwheat / rice / oatmeal + fruit salad or a mixture of nuts and dried fruits / scrambled eggs with vegetables |
| 2 | The right dessert: oatmeal biscuits or homemade energy bars (without sugar) / cottage cheese casserole / cheesecake / dried fruit candy |
| 3 | Vegetable/boiled salad + boiled/grilled chicken |
| 4 | Dairy products + berries |
| five | Fish/seafood dishes with vegetables |
To lose weight as efficiently as possible, you should adhere to the following recommendations:
- On an empty stomach, drink 2 teaspoons of flaxseed oil, after 20 minutes - 2 glasses of water, and only after 20 - breakfast.
- Garnish the salad with lemon juice and olive oil.
- Snack on fruit in the morning (prefer citrus fruits and berries), and low-fat sour milk products in the afternoon.
- Add flax seeds, bran, fiber into ready meals.
- Replace sugar with stevia and a little honey.
- Overcome night hunger with low -fat cottage cheese, kefir or egg whites.
- A few hours before bed, do not drink anything other than plain water. The amount also needs to be controlled, especially for those prone to edema.
Physical training
Many fitness industry workers have proven that regular exercise and proper diet are more effective for weight loss than intense, but not systematic, physical activity. They can be implemented at home. Training options:
- Charging in the morning lasts 10-15 minutes.
- Breathing exercises - some yoga asanas, body bending postures. It is very important to learn how to breathe properly from the beginning. Practical experience shows that the supply of muscle tissue with oxygen during this type of activity has a significant effect in reducing volume. Of the simplest and most effective - "vacuum" exercises, which must be performed on an empty stomach. It quickly and effectively soothes the stomach and improves digestion as a result of internal massage of the stomach. Recommended for all women after pregnancy - this is the best way to deal with diastasis. "Vacuum" exercise
- Circuit training with or without weights. They help keep all the muscles of the body in good condition and are considered the best load for weight loss for beginners in sports. Their essence is that a set of exercises for different muscle groups is performed rapidly in one approach 3-4 times. The number of repetitions in one approach is 12-20. The big advantage 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 load - at home on a simulator or in the fresh air. They bring the best results when done on an empty stomach or after strength training. It can be running: at one pace or interval, cycling, roller skating, brisk walking or jumping. The duration should be determined by your mood, ideally 40-50 minutes at an average rate. At least 1 day a week is recommended to take a break 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 overweight appears due to lack of oxygen in the body, and recommend walking in ecologically clean areas as often and for as long as possible.
- Cosmetic procedures. Leader among all that is possible: massage, wrap, scrub. Massage may not necessarily be professional, it is enough to do the massage yourself using moisturizing care cosmetics. Wraps are also quite possible to do at home with the help of cling films 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 the water removed during the procedure is restored as soon as water balance is restored, so weight loss from 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 a cleansing and skin massage at the same time. This procedure contributes to the local increase of blood flow, and, therefore, the acceleration of metabolism.
- Positive effect. Psychologists and psychotherapists have proven that the common cause of excess weight is eating something tasty and high in calories due to stress. Those who lack obvious emotions tend to look for it in alternative sources. Along with alcohol and drugs, food is becoming addictive for more and more people around the world. To avoid it, you should try to diversify your life with fun events: communication, creativity, hobbies, music, travel, reading books, self-education and others. This is very disruptive to food and fills one’s inner world. To lose weight, it is important to minimize stress in your life.
The combination of all these methods - body cleansing, 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 hungry, lose strength and fatigue. Such an integrated competent approach will also avoid psychological discomfort, as restrictions will be minimal, as well as the effort made.