The problem of being overweight is especially acute right now. Constant stress, low physical activity, sedentary work, plenty of fast food, ignorance of the basic principles of proper nutrition - it works against us, against our figure and beauty. For starters, you should ask your entire organization for help, tuning in to fight demons like laziness and bad eating habits. Our task is to equip you with the necessary knowledge and you will manage it yourself.
It is possible to lose weight quickly without harming your health
You can sit for a few days on kefir or a buckwheat and lose weight quickly. But soon the problem will come back again, because short term diets do not give a reliable result, they can even cause damage in the form of diseases or metabolic disorders. An even bigger enemy are diet pills, which, as if by magic, promise to give us the desired thinness. But remember that these drugs remove fluid and everything that is useful from our bodies.
Good nutrition and calorie distribution are your helpers. Train yourself for a correct lifestyle and the excess weight will go away. Shedding up to three kilograms a month is considered safe: muscles are not at risk of becoming saggy and metabolic processes are not affected. You won't have to torment yourself with strict, exhausting diets to lose weight quickly.
How to get and motivate yourself to lose weight at home
When the decision to lose weight is made, you need to adjust. Be alone with yourself, find out why you want to look like a skinny Barbie? What compels you to do this? What to do to lose weight:
- Make a weight loss plan, keep a diary and celebrate your achievements.
- Convince your own conscience that you are not just losing weight, but qualitatively improving your life.
- Practice self-discipline.
- Don't be afraid to ask your loved ones for support.
- Convince yourself that you are worthy of beauty, thinness and happiness.
- Lose weight for yourself, not others.
how to eat well
The entire weight loss system is based on three pillars - motivation, nutrition, sports. We've already discovered the first one, we've moved on to the question of proper nutrition and diet. Your healthy diet should be based on these rules:
- Weight loss occurs when you eat less than you expend energy. Also, the diet must be balanced.
- Use a fractional diet. If meals are irregular, the body will store fat in reserve. So develop a schedule of five or seven meals a day at the same time.
- To lose weight quickly at home, control your serving size: one serving of fish or meat should fit in the palm of your hand, fruit - two fists, mashed potatoes or porridge - one fist, bread - 130 g, fermented dairy - one glass.
- It is important to properly organize small meals between main meals. It can be fruit salads, vegetables, dried fruits, low-fat fermented dairy products.
- Unlearn your nightly trips to the fridge. You should go to bed with a feeling of lightness rather than a full stomach, then sleep will be deep and full.
Let's see what the main meals should be:
- Correct breakfast - proteins, complex carbohydrates, which will provide energy, building materials. This morning meal saturates for a long time, eliminating the need for quick snacks. Choose a piece of fish or meat, egg whites, porridge with milk or yogurt.
- For lunch, eat protein, complex carbohydrates, fiber. There is no consensus on soups, but vegetable cream soups will become faithful helpers on the path to weight loss. You cannot combine the soup with the second one. If you can't do without the second courses, eat only fish or meat, but decline the accompaniment.
- Dinner should consist of fiber or protein - lean chicken, fish, beef, vegetable salad, non-fat steamed vegetables.
Separately, separate nutrition is worth mentioning. This principle of building a diet helps to normalize digestion and lose weight: in this way you will save yourself from rotting, from the fermentation of food. All products are divided into animal proteins, starches, vegetables and herbs, dried fruits and nuts, cooked vegetables and fruits. Starches include cooked starchy vegetables, avocados, legumes, cereals, bread, whole-grain pasta and cooked corn. Animal proteins are cheese, seafood, fish, meat, eggs. Consider the rules for separate meals:
- All vegetables are combined with starches.
- Products from the same category can be combined with each other.
- Avocado is used as a starch.
- Animal protein can be supplemented with all vegetables except those cooked with starch.
- Fruit can be eaten on an empty stomach or three hours after a meal.
- Dairy products combine with animal proteins.
- Bananas are combined with dried fruit, fresh fruit.
- Neutral foods like butter, raw vegetables, olives, vegetable oils, spices, mustard, maple syrup, honey, dark chocolate and soft drinks go well with everything but fresh fruit.
What is not recommended to eat
For the thorny path to the ideal to bring quick results, give up using such products:
- fatty, spicy, fried, pickle, smoked meat, canned food;
- fast food;
- instant products;
- mayonnaise and other fatty sauces;
- rich pastries, bread;
- sugar;
- Sweets, except fruits or dried fruits;
- high quality wheat pasta.
What exercises do you need to do to lose weight fast
You can go to the gym, get excited under the supervision of a trainer, work out in simulators. However, in the absence of access to such "delights" of life, we will teach you how to easily manage the area of your apartment. The following are effective home physical activities for all women's problem areas. Remember that before doing this, it is recommended that you do a light warm-up to warm up your muscles, such as running or jumping. After that, do a ten-minute complex to stretch your muscles, which relieves them of tension.
Slimming exercises on the abdomen and sides
The first exercise is side-facing, that is, it helps to find a thin waist, remove fat and lose weight. Remember that the breathing pattern for each exercise should be as follows: effort - exhale, relax - inhale.
- Execution scheme: we extend the legs to shoulder width, we extend the arms to the sides, parallel to the floor. We bend forward with twisting, touching with the right hand close to the floor of the left leg and vice versa.
- Number of repetitions: 15 inclines.
The second exercise for a slim waist and flat abdomen, loading your abdominal muscles:
- Execution scheme: we lie down on the mat, we begin to raise our 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, knees bent and heels on the floor. We put our hands behind our necks, ripped the head, shoulders and shoulder blades off the floor. So we went down.
- Number of repetitions: 25 times, two sets.
for thighs and buttocks
Wall squats:
- The execution scheme: we press our back against the wall, place our feet shoulder-width apart, begin to slide along the wall, dropping until our knees are at right angles. In a few seconds, we were back.
- Number of reps: two sets of 10 reps.
The lungs are one of the best exercises for lean legs and buttocks:
- Execution scheme: we pick up dumbbells, in the absence of them, we arm ourselves with water bottles. Step forward with your right foot, lower your body until the knee of your left leg is an inch off the floor.
- The number of reps: ten times for each leg, a few approaches.
How to lose weight on cheeks - facial exercises
It is advisable to deal not only with the body, but also with the face. After all, it would be unfair if the waistline became chiseled and the chubby cheeks resembled their former weight. Losing your face is also possible.
- We contract the muscles of the mouth, we sing the vowels.
- We bend the lips with a tube, pull it forward.
- We open our mouths wide and lick our lips.
- We inflate and pull our cheeks as much as possible.
Popular Remedies for Fast Weight Loss
It's time to open grandma's trunk and fish for harmonious recipes from there. Don't think folk remedies are a panacea for hated fat. It is a good accompaniment for proper nutrition and exercise. The undisputed advantage of using grandma's thinness 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, food fats, helps to lose weight quickly. It also helps to reduce your appetite. How do I use it?
- Pour a teaspoon of vinegar into a glass of water and drink it twenty minutes before a meal. Take it everyday for no more than a year.
- Vinegar wraps - help prevent cellulite, stretch marks, promote weight loss. Mix water and vinegar one by one, dampen a cloth, wrap problem areas for forty minutes. Wrap over the top.
cabbage juice
Cabbage juice improves digestion, metabolism, helps get rid of toxins and toxins, removes fat deposits on your intestinal walls, helps you 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 heat the drink slightly.
- Cabbage juice can be mixed with apple or carrot juice to improve flavor.
- Do not add salt.