The problem of excess weight is especially acute now. Constant stress, low physical activity, sedentary work, an abundance of fast food, ignorance of the basics of proper nutrition - this works against us, against our figure and beauty. To begin with, you should call for help with all your organization, tune in to fight such demons 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 harm to health
You can sit for a couple of days on kefir or on one buckwheat and quickly lose weight. But soon the problem will return again, because short-term diets do not give a reliable result, they can even cause damage in the form of illness or metabolic disorder. An even greater enemy is diet pills, which, as if by magic, promise to give us the desired harmony. But remember that such drugs remove fluid and everything useful from our body.
Good nutrition and calorie distribution are your helpers. Train yourself to a correct lifestyle, and the excess weight will go away. Dumping up to three kilograms per month is considered safe: muscles do not risk becoming flabby, and metabolic processes do not suffer. You will not need 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 tune yourself. Stay alone with yourself, figure out why you want to look like a slim Barbie? What compels you to do this? What to do for losing weight:
- Make a weight loss plan, keep a diary, and celebrate your achievements.
- Convince your own consciousness that you are not just losing weight, but qualitatively improving your life.
- Practice self-discipline.
- Don't be afraid to ask loved ones for support.
- Convince yourself that you are worthy of beauty, slimness and happiness.
- Lose weight for yourself, not for those around you.
How to eat right
The entire weight loss system is based on three pillars - motivation, nutrition, sports. We have already figured out the first one, we are moving on to the issue of proper nutrition and regimen. Your healthy diet should be based on these rules:
- Losing weight happens when you eat less than you expend energy. In addition, the diet should be balanced.
- Use a fractional diet. If meals are irregular, the body will store fat in reserve. Therefore, develop a scheme of five or seven meals a day at the same hours.
- To quickly lose weight at home, keep track of the portion size: a portion of fish or meat should fit in the palm of your hand, fruits - two fists, mashed potatoes or porridge - one fist, bread - 130 g, fermented milk products - one glass.
- It is important to organize the small meals between the main meals correctly. It can be salads from fruits, vegetables, dried fruits, low-fat fermented milk product.
- Unlearn your nightly trips to the refrigerator. You should go to bed with a feeling of lightness, and not a full stomach, then the 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. 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 account of soups, but vegetable cream soups will become faithful helpers on the way to losing weight. You can not combine the soup with the second. If you cannot do without second courses, then eat only fish or meat, but refuse the side dish.
- Dinner should consist of fiber or protein - lean chicken, fish, meat, vegetable salad, steamed vegetables without fat.
Separately, it is worth mentioning separate food. This principle of building a diet helps to normalize digestion and lose weight: this way you will save yourself from rotting, 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 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 protein can be supplemented with all vegetables except cooked starchy ones.
- Fruit is allowed to be eaten on an empty stomach, or three hours after a meal.
- Dairy products combine with animal proteins.
- Bananas are combined with dried fruits, fresh fruits.
- Neutral foods such as butter, raw vegetables, olives, vegetable oils, spices, mustard, maple syrup, honey, dark chocolate, soft drinks go with everything except fresh fruit.
What is not recommended to eat
In order for the thorny path to the ideal to bring quick results, give up the use of such products:
- fatty, spicy, fried food, pickles, smoked meats, canned food;
- fast food;
- instant products;
- mayonnaise and other fatty sauces;
- rich pastries, bread;
- sugar;
- sweets other than fruits or dried fruits;
- high-grade wheat pasta.
What exercises you need to do for quick weight loss
You can go to the gym, get pumped up under the supervision of a trainer, work out on 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 every woman's problem areas. Remember that before doing this, it is recommended to do a light warm-up to warm up the muscles, such as running or jumping. After that, do a ten-minute complex for stretching the muscles, which relieves tension from them.
Slimming exercises in the abdomen and sides
The first exercise is aimed at the sides, 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, relaxation - inhale.
- Execution scheme: we spread our legs to the width of your shoulders, we spread our arms to the sides, parallel to the floor. We make bends forward with twisting, touching with the right hand near the floor of the left leg and vice versa.
- Number of repetitions: 15 inclines.
The second exercise for a thin waist and a flat abdomen, loading the abdominal muscles:
- Scheme of execution: we lie down on the mat, we begin to raise straight legs 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: sit on the mat, knees bent, and heels are on the floor. We lay our hands on the back of the neck, tear off the head, shoulders and shoulder blades from the floor. Then we go down.
- Number of repetitions: 25 times, two sets.
For thighs and buttocks
Wall Squats:
- Scheme of execution: we press our backs against the wall, put our feet shoulder-width apart, begin to slide along the wall, dropping down until our knees are bent at right angles. In a few seconds we go back.
- Number of repetitions: two sets of 10 reps.
Lunges are one of the best exercises for lean legs and butts:
- Scheme of execution: we take dumbbells, in the absence of them, we arm ourselves with bottles of water. Step forward with the right foot, lower the body down until the knee of the left leg is one centimeter above the floor.
- The number of repetitions: ten times for each leg, a couple of 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 will be unfair if the waist becomes chiseled, and chubby cheeks will remind of the former weight. Losing weight in the face is also possible.
- We tighten the muscles of the mouth, we sing the vowels.
- We fold the lips with a tube, pull them forward.
- We open our mouth wide and lick our lips.
- We inflate and pull in our cheeks as much as possible.
Folk remedies for fast weight loss
It's time to open grandma's chest and fish out recipes for harmony from there. Do not think that folk remedies are a panacea for the hated fat. This is a nice accompaniment to proper nutrition and exercise. The indisputable advantage of using grandmother's slimness 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, fats from food, helps to lose weight quickly. It also helps to reduce appetite. How do I use it?
- Pour a teaspoon of vinegar into a glass of water, drink it twenty minutes before a meal. Take every day for no longer than a year.
- Vinegar wraps - help prevent cellulite, stretch marks, promote weight loss. Mix one to one water and vinegar, dampen a cloth, wrap problem areas for forty minutes. Wrap up on top.
Cabbage juice
Cabbage juice improves digestion, metabolism, helps to get rid of toxins and toxins, removes fats deposited on the intestinal walls, helps to lose weight quickly at home. How to use?
- One glass before each meal and at night (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.