The problem of excess weight is particularly acute now. Constant stress, low physical activity, sedentary work, abundance of fast food, ignorance of the basics of good nutrition - this works against us, against our figure and beauty. To begin with, you must cry out for help throughout your entire organization, tune in to fight demons such as laziness, bad eating habits. Our task is to equip you with the necessary knowledge, and you will manage it yourself.
Is it possible to lose weight quickly without harming health
You can sit for a few days on kefir or buckwheat and lose weight quickly. But soon the problem will return, because short-term diets do not give a reliable result, they can even cause damage in the form of disease or metabolic disorder. An even bigger enemy are diet pills, which magically promise to give us the desired leanness. But remember that these drugs remove fluids and everything that is useful from our body.
Good nutrition and a good distribution of calories are your help. Train for a correct lifestyle and the excess weight will be gone. Shedding up to three kilograms per month is considered safe: the muscles are not at risk of becoming flabby, and metabolic processes do not suffer. You won't need to torment yourself with strict and grueling diets to lose weight fast.
How To Get And Motivate Yourself To Lose Weight At Home
When the decision is made to lose weight, you have to adjust. Stay alone with yourself, understand why you want to look like a slim Barbie? What makes you do this? What to do to lose weight:
- Make a weight loss plan, journal, and celebrate your accomplishments.
- Convince your own conscience that you are not only losing weight, but qualitatively improving your life.
- Practice self-discipline.
- Don't be afraid to ask your loved ones for help.
- Convince yourself that you are worthy of beauty, thinness and happiness.
- Lose weight for yourself, not for others.
How to eat well
The whole weight loss system is built on three pillars - motivation, nutrition, sport. We have already figured out the first one, we turn to the question of proper nutrition and diet. Your healthy diet should be based on these rules:
- Weight loss happens when you eat less than you spend on energy. In addition, the diet must be balanced.
- Use a split diet. If meals are irregular, the body will store fat in reserve. Therefore, develop a program of five or seven meals a day at the same times.
- To lose weight quickly at home, keep track of portion size: one serving of fish or meat should fit in the palm of your hand, fruit - two fists, mashed potatoes or porridge- a fist, bread - 130 g, fermented milk products - a glass.
- It is important to properly organize small meals between main meals. It can be salads of fruits, vegetables, dried fruits, low-fat fermented dairy products.
- Unlearn your night out in the fridge. You should go to bed feeling light, not with a full stomach, then sleep will be deep and full.
Let's see what should be the main meals:
- Correct breakfast - protein, complex carbohydrates, which will provide energy, building materials. Such a morning meal saturates for a long time, eliminates the need for quick snacks. Choose a piece of fish or meat, egg white, porridge with milk or yogurt.
- For lunch, eat protein, complex carbohydrates, fiber. There is no consensus on the soup count, but vegetable soups will become staunch helpers on the road to weight loss. You can not combine the soup with the second. If you can not do without the second courses, then eat only fish or meat, but refuse the side dish.
- Dinner should be fiber or protein - lean chicken, fish, meat, vegetable salad, steamed vegetables without fat.
Separately, it is worth mentioning separate nutrition. This principle of building a diet helps normalize digestion and lose weight: thus you will avoid rotting, fermentation of food. All the products are divided into animal proteins, starches, vegetables and herbs, dried fruits and nuts, cooked vegetables and fruits. Starchy foods include cooked starchy vegetables, avocados, legumes, grains, bread, whole grain pasta, and boiled corn. Animal proteins are cheeses, seafood, fish, meat, eggs. Consider the rules for separate meals:
- All vegetables are combined with starches.
- Products of the same category can be combined with each other.
- Avocado is used as a starch.
- Animal proteins can be supplemented with all vegetables except cooked starches.
- The fruits can be eaten on an empty stomach or three hours after a meal.
- Dairy products combine with animal protein.
- Bananas are combined with dried fruits, fresh fruits.
- Neutral foods like butter, raw vegetables, olives, vegetable oils, spices, mustard, maple syrup, honey, dark chocolate, soft drinks go well with everything except fresh fruit.
What is not recommended to eat
In order for the thorny path to the ideal to bring rapid results, renounce the use of such products:
- fatty, spicy, fried foods, pickles, smoked meats, canned foods;
- Fast food;
- instant products;
- mayonnaise and other fatty sauces;
- rich pastries, bread;
- sugar;
- sweets other than fruit or dried fruit;
- high quality wheat pasta.
What exercises you need to do to lose weight fast
You can go to the gym, build muscle under the supervision of a trainer, train on simulators. However, in the absence of access to such "delicacies" in life, we will teach you how to easily manage the square footage of your apartment. Here are effective home physical activities for every woman's problem. Remember that before doing this it is recommended that you do a light warm-up to warm up the muscles, such as running or jumping. After that, do a ten-minute complex to stretch the muscles, which relieves them of tension.
Belly and side slimming exercises
The first exercise is aimed at the sides, that is, it helps to regain a slim waist, eliminate fat and lose weight. Remember that the breathing pattern for each exercise should be: exertion - exhale, relaxation - inhale.
- Execution diagram: we spread the legs to the width of your shoulders, we spread the arms to the sides, parallel to the ground. We lean forward with a twist, touching with the right hand near the floor of the left leg and vice versa.
- Number of repetitions: 15 slopes.
The second exercise for a slim waist and a flat stomach, using the abdominal muscles:
- Scheme of execution: we lie down on the mat, we begin to raise the legs straight above our head and lower them without touching the floor.
- Number of repetitions: 15 times, two sets.
The last exercise for the upper abdominal group:
- Execution scheme: we sit on the mat, the knees are bent and the heels on the floor. We put our hands on the back of the neck, tear the head, shoulders and shoulder blades off the ground. Then we go down.
- Number of repetitions: 25 times, two sets.
For thighs and buttocks
Wall squats:
- The execution scheme: we lean our backs against the wall, put our feet shoulder-width apart, begin to slide along the wall, falling until our knees are bent at a right angle. In a few seconds, we return.
- Number of repetitions: two sets of 10 repetitions.
Lunges are one of the best exercises for lean legs and butt:
- Execution diagram: we take dumbbells, failing that, we arm ourselves with bottles of water. Step forward with the right foot, lower the body until the knee of the left leg is one centimeter off the ground.
- The number of repetitions: ten times for each leg, a few approaches.
How To Lose Weight In The Cheeks - Facial Exercises
It will be wise to deal not only with your body, but also with your face. After all, it would be unfair for the waist to become chiseled and for chubby cheeks to recall their weight of yesteryear. Losing weight on the face is also possible.
- We tighten the muscles of the mouth, we sing the vowels.
- We bend the lips with a tube, pull them forward.
- We open our mouths wide and we lick our lips.
- We inflate and pull our cheeks as much as possible.
Folk remedies for rapid weight loss
It's time to open Grandma's chest and pull out some harmony recipes. Don't think folk remedies are a cure-all for the hated fat. It is a good accompaniment for good nutrition and exercise. The undoubted advantage of using grandma's slimming recipes is that they saturate the body with minerals and vitamins.
Apple vinegar
Apple cider vinegar is rich in valuable organic acids, trace elements, improves metabolic processes, digestion, breaks down carbohydrates, dietary fats, helps to lose weight quickly. It also helps reduce appetite. How to use it?
- Pour a teaspoon of vinegar in a glass of water, drink it twenty minutes before a meal. Take daily for over a year.
- Vinegar wraps - help prevent cellulite, stretch marks, promote weight loss. Mix one by one water and vinegar, moisten a cloth, wrap the problem areas for forty minutes. Wrap yourself in it.
Cabbage juice
Cabbage juice improves digestion, metabolism, helps get rid of toxins and toxins, removes fat deposited on the intestinal walls, helps to lose weight quickly at home. How to use?
- A glass before each meal and in the evening (only 4 rubles) for two weeks. It is allowed to slightly warm the drink.
- Cabbage juice can be mixed with apple or carrot juice to improve the taste.
- Do not add salt.