In most cases, losing weight is as simple as changing your lifestyle and adding a few diet and exercise habits, and the process will begin on its own. At the same time, there is no need to starve and train hard in the gym. Avoiding certain foods, doing simple daily exercises, drinking plenty of clean water, and getting enough rest will keep you fit for the rest of your life.
Principles of weight loss
Weight loss occurs in the following cases:
- In 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 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 you eat low glycemic index foods. This is the rate at which food is digested. The lower it is, the longer this process takes, respectively, the more energy the body spends on its absorption. Therefore, in many effective nutrition 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 cleansing the body. When the intestines are cleared of toxins and toxins, healthy microflora forms in it, which is a favorable condition for healthy digestion. You can clean yourself without pills or drugs, only with the help of natural products.
- By accelerating the 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.
clean the body
The outflow of toxins and toxins from the body contributes to the daily use of products such as:
- Beets and dishes from it. 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 prunes.
- 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 course is short - no more than 14 days - then 50 g per day.
- Plain pure non-carbonated water.
In addition, a variety of teas and cocktails will be effective:
- Ginger tea. To prepare it, 20 grams of ginger root, grated on a fine grater, pour 0. 5 liters of boiling water and leave to infuse in a thermos for a couple of hours. Then add the juice of half a lemon, a pinch of red pepper and drink throughout the day between meals. In addition to cleaning, this drink strengthens the immune system.
- Drinks based on kefir: 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 plain water at room temperature, put in the refrigerator overnight. Drink the next day. It is recommended to prepare a new cocktail every day, since the components of the composition lose their properties over time.
Another way to cleanse the body, especially after the holidays with a characteristic feast, is to use activated carbon. The daily dose is calculated (1 tablet per 10 kg of weight), divided into 3 doses. The first is eaten on an empty stomach, the rest - before the main meals for half an hour. In any case, it is necessary to drink plenty of plain water, ideally - 2 glasses. The course of cleansing in this way should last no 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 the metabolism?
The most effective and harmless ways to speed up metabolism are:
- The use of a large number of protein products: lean meats, all varieties of fish and seafood, eggs, dairy products and vegetable proteins. They should be at least 40% in the diet for weight loss. Another 40% should be slow carbs and high fiber foods: grains, vegetables, fruits, greens. A little more carbs - around 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.
- Connect physical activity, especially cardio and aerobic training. They require no expense: you can run, jump rope and cycle in the park or to the nearest school stadium at a time that suits you.
- Fractionated nutrition according to diet. Frequent, but not very large meals simultaneously contribute to the coordinated work of all body systems.
- Regular visits to the bath or sauna. Optimally - once every 7-14 days.
- The introduction of fasting days on kefir, raw plant foods, buckwheat, rice. Safe for health, they can be done once a week.
- A healthy sleep of at least 7-8 hours. When sleep patterns are disrupted, the body enters a state of stress. Nature intended that during these periods metabolic processes slow down in order to save energy and fat stores 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 their metabolism, physical activity, drinking water (at least 8 glasses) and fractional nutrition are enough. Using other methods will result in even faster weight loss.
Nutrition advice
To shed those extra pounds quickly and easily, 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 harmful snacks (chips and crackers).
- Form a diet of proteins, vegetables, fruits, cereals, dairy products and sour milk.
- 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, completely abandon it. 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 lose 2-4 kg.
- It is okay to drink water and other drinks - 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 resulting in less food being consumed. It is advisable to refrain from drinking immediately after eating, since the liquid will not affect the concentration of gastric juice, will not dilute it and will not complicate digestion. As part of these progressive nutritionists recommend abandoning the classic appetizers, replacing them with soups from mashed vegetables.
- Don't eat too much. Proponents of the "5 tablespoons" diet claim that it is by eating excessive amounts of food that excess weight is deposited and diseases of all organs appear. The gastrointestinal tract cannot withstand the load, food rots in the intestines, which leads to various failures. Recommended average portions are 200-300 grams for main meals and 100-150 for snacks.
- Eat properly - that is, slowly, chewing food thoroughly.
Sample daily diet.
| meal | Plate |
|---|---|
| a | All cereals on water: buckwheat / rice / oatmeal + fruit salad or mixed nuts and dried fruits / scrambled eggs with vegetables |
| 2 | The right dessert: oatmeal cookies or homemade energy bars (sugar-free) / cottage cheese casseroles / cheesecakes / 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 effectively as possible, you must 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 another 20 - have breakfast.
- Dress salads with lemon juice and olive oil.
- Snack on fruit in the morning (prefer citrus fruits and berries), and low-fat curd products in the afternoon.
- Add flax seeds, bran, fiber to cooked dishes.
- Replace the sugar with stevia and a little honey.
- Overcome evening hunger with low-fat cottage cheese, kefir or egg whites.
- A few hours before bedtime, drink nothing but plain water. Its quantity must also be regulated, especially for people prone to edema.
Physical exercise
Many employees of the fitness industry have proven that regular training and good nutrition are much more effective in losing weight than intense, but not systematic physical activity. They can be implemented at home. Training Opportunities:
- Charge in the morning lasting 10-15 minutes.
- Breathing exercises - some yoga asanas, body bending poses. It is very important to learn how to breathe correctly from the beginning. Practical experience shows that the supply of oxygen to muscle tissue during these types of activities has a tangible effect on reducing volumes. Among the simplest and most effective - the "empty" exercise, which must be performed on an empty stomach. It quickly and effectively relieves the stomach and improves digestion thanks to the internal massage of the stomach. Recommended for all women after pregnancy - this is the best way to deal with diastasis. Exercise "empty"
- 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 fillers for beginners in sports. Their essence is that a set of exercises for different muscle groups is performed at a fast pace in one approach 3-4 times. The number of repetitions in one approach is 12-20. A huge 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 loads - at home on the simulator or in the fresh air. They bring the best result when performed on an empty stomach or after strength training. It can be running: at a pace or at intervals, biking, rollerblading, brisk walking or jumping. Duration should be determined by how you feel, ideally 40-50 minutes at a medium pace. At least 1 day per week is recommended for rest from physical activity.
Additional methods
In addition to all of the above, weight loss helps to:
- Prolonged exposure to fresh air. Many experts claim that excess weight appears 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. Leaders among all possibilities: massage, wrap, exfoliation. The massage is not necessarily professional, it is enough to self-massage with moisturizing cosmetic treatments. Wraps are also quite possible to make at home using 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 any water released during the procedure is returned as soon as the water balance is restored, so weight loss should not be expected from body wraps. But they significantly improve the condition of the skin, which is necessary for weight loss. Exfoliation 2-3 times a week is skin cleansing and massage at the same time. The procedure contributes to the local improvement of blood flow and, accordingly, to the acceleration of metabolism.
- Positive impressions. Psychologists and psychotherapists have proven that a common cause of excess weight is the stress of eating something tasty and high in calories. Those who lack vivid emotions tend to seek them out 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 pleasant events: communication, creativity, hobbies, music, travel, reading books, self-education and others. It is very distracting from food and fills the inner world of a person. 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 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 will also avoid psychological discomfort, since the restrictions will be minimal, as well as the effort put into it.