The problem of being overweight is now particularly acute. Constant stress, low physical activity, sedentary work, plenty of fast food, not knowing the basics of proper nutrition - it works against us, our shape and our beauty. First, you need to call for help for the whole body, to tune in to the fight against demons like laziness, bad eating habits. It is our job to equip you with the necessary knowledge, and it is up to you.
Is it possible to lose weight fast without compromising your health
You can sit on kefir or a buckwheat for a few days and lose weight fast. But the problem will return again soon because short-term diets do not give reliable results, even in the form of disease or metabolic disorder. Even bigger enemies are the slimming pills that promise to magically give us the slenderness we want. But let’s not forget that such drugs remove fluid and everything useful from our body.
Proper nutrition and calorie distribution will help you. Train yourself for the right lifestyle and your excess weight will disappear. Emptying up to three kilograms a month is considered safe: muscles do not threaten flabby, and metabolic processes do not suffer. You don’t have to torture yourself with strict exhausting diets to lose weight fast.
How to get and motivate yourself to lose weight at home
When you decide to lose weight, you need to tune in to it. Stay alone with yourself and figure out why you want to look like a slender Barbie? What makes you do this? What to do for weight loss:
- Make a weight loss plan, keep a diary, and celebrate your results.
- Convince yourself that you will not only lose weight but also improve your quality of life.
- Practice self-discipline.
- Don’t be afraid to ask your loved ones for help.
- Make sure you are worthy of beauty, slenderness and happiness.
- Lose weight for yourself, not for others.
How to eat properly
The whole weight loss system rests on three pillars - motivation, nutrition, sports. We have already figured out the first one, moving on to the issue of proper nutrition and diet. A healthy diet should be based on the following rules:
- Weight loss occurs when you eat less than you use energy. In addition, the diet should be balanced.
- Use a fractional diet. If the meal is irregular, the body stores fat in reserve. Therefore, work out five or seven meals a day at the same time.
- For quick weight loss at home, keep track of the portion size: a portion of fish or meat will fit in the palm of your hand, fruits - two fists, mashed potatoes or porridge - a fist, bread - 130 g, fermented dairy products - a glass.
- It is important to organize small meals between main meals correctly. It can be a salad of fruits, vegetables, dried fruits, low-fat fermented dairy products.
- Learn your night trips to the fridge. You need to go to bed with ease and not a full stomach, your sleep will be deep and full.
Let's see what the main meals should be:
- Correct breakfast - proteins, complex carbohydrates that provide energy, building materials. Such a breakfast meal is full for a long time, making quick snacks unnecessary. Choose a piece of fish or meat, egg whites, porridge with milk or yogurt.
- Eat protein, complex carbohydrates, fiber for lunch. There is no consensus on soups, but vegetable cream soups will be loyal helpers on the road to weight loss. You cannot combine the soup with the second. If you can’t do without the second catch, eat only fish or meat, but reject the garnish.
- Dinner should be made of fiber or protein - lean chicken, fish, meat, vegetable salad, steamed vegetables without fat.
Special mention should be made of special nutrition. This principle of the structure of the diet helps to normalize digestion and lose weight: this way it saves itself from rot, 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 wheat pasta, and cooked corn. Animal proteins are cheeses, seafood, fish, meat, eggs. Please note the special meal rules:
- All vegetables are combined with starch.
- Products in the same category can be combined.
- Avocado is used as a starch.
- Animal protein can be supplemented with all vegetables except cooked starchy vegetables.
- The 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 fruits and fresh fruits.
- Neutral foods like butter, raw vegetables, olives, vegetable oils, spices, mustard, maple syrup, honey, dark chocolate, soft drinks fit everything except fresh fruit.
What is not recommended to eat
In order for the prickly path to the ideal to get fast results, stop using such products:
- fatty, spicy, fried foods, pickles, smoked meats, preserves;
- fast food;
- instant products;
- mayonnaise and other fatty sauces;
- rich pastries, bread;
- sugar;
- confectionery other than fruit or dried fruit;
- high quality wheat pasta.
What exercises should you do to lose weight fast
You can go to the gym, you can spin under the supervision of a coach, you can train on simulators. However, if you do not have access to such "pleasures" in life, we will teach you how to easily manage your home area. for example, run or jump in. Then do a ten-minute complex to stretch your muscles, which will relieve tension.
Slimming exercises for the abdomen and sides
The first exercise focuses on the sides, meaning it helps you find a thin waist, remove fat and lose weight. Remember that the breathing pattern for each exercise should be: effort - exhale, relaxation - inhale.
- Execution scheme: spread your legs across the width of your shoulders and spread your arms sideways, parallel to the floor. Forward bends are performed by twisting, touching with the right hand close to the floor of the left foot and vice versa.
- Number of repetitions: 15 slopes.
The second exercise for thin waist and flat abdomen, strain on the abdominal muscles:
- Execution scheme: we lie down on the carpet, start to raise and lower the straight legs above our heads without touching the floor.
- Number of repetitions: 15 times, two series.
The last exercise for the upper abdominal group:
- Execution scheme: we sit on the carpet, our knees are bent, the heels are on the floor. We place our hands on the nape of the neck, tearing off the head, shoulders and shoulder blades from the floor. Then we go down.
- Number of repetitions: 25 times, two series.
Thighs and buttocks
Wall squatting:
- Scheme of execution: press your back against the wall, spread your legs shoulder-width apart, begin to slide along the wall, lowering until your knees bend at right angles. We'll be back in a few seconds.
- Number of repetitions: two sets of 10 repetitions.
The eruption is one of the best exercises for lean legs and buttocks:
- Design scheme: we buy dumbbells, in the absence of them we equip ourselves with a bottle of water. Step forward with your right foot, lower your body until your left foot knees one centimeter above the floor.
- Number of repetitions: ten times per foot, some approaches.
How to lose weight on the face - Exercises
It will be wise to deal not only with your body but also with your face. After all, it would be unfair for her waist to become chiseled and for chubby cheeks to resemble their former weight. Weight loss of the face is also possible.
- We tighten the mouth muscles, we sing the vowels.
- Fold the lips with a tube and pull them forward.
- We spread our mouths wide and lick our lips.
- We inflate and pull in our faces as much as possible.
Folk remedies for fast weight loss
It’s time to open Grandma’s box and fish out recipes for harmony from there. Don’t think that folk remedies are a panacea for hated fat. It is a good companion for proper nutrition and exercise. The indisputable benefit 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 and trace elements, improves metabolic processes, digestion, breaks down carbohydrates and fats from food, helps rapid weight loss. It also helps reduce appetite. How do I use it?
- Pour a teaspoon of vinegar into a glass of water, drink it twenty minutes before eating. Take every day for up to a year.
- Pickled wraps - help prevent cellulite, stretch marks, promote weight loss. Mix the water and vinegar, dampen the clothes and wrap the problem areas for forty minutes. Wrap it on top.
Cabbage juice
Cabbage juice improves digestion, metabolism, helps get rid of toxins, removes fats from the intestinal walls, helps you lose weight at home at home. How to use?
- A glass before each meal and at night (only 4 rubles) for two weeks. The drink may become slightly warm.
- The cabbage juice can be mixed with apple or carrot juice to improve the taste.
- Do not add salt.