The problem of overweight is very acute now. Constant stress, low physical activity, inactive work, lots of fast food, ignorance of the basics of proper nutrition - these are effective against us, against our figure and beauty. For starters, you should ask for help with all your organizations, get involved to fight demons like laziness, bad eating habits. Our job is to equip you with the necessary knowledge, and you will manage it yourself.
Is it possible to lose weight quickly without endangering health
You can sit for a few days on kefir or on a buckwheat and quickly lose weight. But soon the problem will return again, because short -term diets do not provide reliable results, and can even cause damage in the form of disease or metabolic disorders. The bigger enemy is the diet pill, which, as if by magic, promises to give us the desired slimming. But remember that such drugs remove fluids and everything useful from our bodies.
Good nutrition and calorie distribution are your helpers. Train yourself for the right lifestyle, and excess weight will disappear. Dumping up to three pounds a month is considered safe: muscles are not at risk of becoming flabby, and metabolic processes are not affected. You don’t have to torture yourself with a grueling diet to lose weight fast.
How to gain and motivate yourself to lose weight at home
When the decision to lose weight is made, you need to adapt. Staying alone with yourself, think about why you want to look like a slender Barbie? What compels you to do this? What to do for weight loss:
- Make a weight loss plan, keep a diary and celebrate your accomplishments.
- Convince your own awareness that you are not only losing weight, but qualitatively improving your life.
- Practice self -discipline.
- Don’t be afraid to ask for the support of loved ones.
- Convince yourself that you deserve beauty, slimness and happiness.
- Lose weight for yourself, not for others.
The right way to eat
The whole weight loss system is based on three pillars - motivation, nutrition, sports. We have thought of the first, we turn to the issue of proper nutrition and regimen. Your healthy diet should be based on these rules:
- Weight loss occurs when you eat less than you expend energy. In addition, the diet should be balanced.
- Use a fractional diet. If the diet is not regular, the body will store fat as storage. Therefore, develop a scheme of five or seven times a day at the same hour.
- To lose weight quickly at home, pay attention to portion size: a portion 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 milk products -one glass.
- It is important to arrange small meals between main meals properly. It can be a salad of fruits, vegetables, dried fruits, low-fat fermented dairy products.
- Don’t study your night trip to the fridge. You should go to bed with a light feeling, and not a full stomach, then sleep will be sound and full.
Let's see what the main food should be:
- Proper breakfast - protein, complex carbohydrates, which will provide energy, building materials. Such a saturated breakfast for a long time, eliminates the need for a quick snack. 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 soup, but vegetable cream soup will be a faithful helper on the way to weight loss. You cannot combine soup with the latter. If you can’t do without a second course, then eat only fish or meat, but minus side dishes.
- Dinner should consist of fiber or protein-lean chicken, fish, meat, vegetable salads, lean steamed vegetables.
Separately, it is worth mentioning a separate diet. The principle of building this diet helps to normalize digestion and lose weight: in this way you will save yourself from rotting, fermentation of food. All products are divided into animal protein, starch, vegetables and herbs, dried fruits and nuts, cooked vegetables and fruits. Starchs include cooked starchy vegetables, avocados, legumes, cereals, breads, whole grain pasta and boiled corn. Animal proteins are cheese, seafood, fish, meat, eggs. Consider the rules for separate meals:
- All vegetables are combined with starch.
- Products of the same category can be combined with each other.
- Avocado is used as a starch.
- Animal protein can be added to all vegetables except starchy cooked ones.
- Fruits are allowed to be eaten on an empty stomach, or three hours after a meal.
- Dairy products are combined 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
For a thorny path to the ideal of quick results, stop using these products:
- fatty, spicy, fried, pickled, smoked meats, canned foods;
- snacks;
- immediate products;
- mayonnaise and other fatty sauces;
- rich pastries, breads;
- sugar;
- sweets other than fruits or dried fruits;
- high -grade wheat pasta.
What exercises do you need to do for fast weight loss
You can go to the gym, get excited under the supervision of a coach, work out with a simulator. However, if there is no access to such "pleasures" of life, we will teach you how to easily manage the area of †‹вЂ‹ your apartment. Here 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 to stretch the muscles, which relieves tension from them.
Abdominal and side slimming exercises
The first exercise is aimed at the sides, that is, it helps to find a thin waist, get rid of 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 your shoulder width, we spread our hands to the sides, parallel to the floor. We make a forward bend by twisting, touching with the right hand near the floor of the left foot and vice versa.
- Number of repetitions: 15 sloping.
The second exercise for a thin waist and flat stomach, loading the abdominal muscles:
- Execution scheme: we lay on the mat, we start lifting the legs straight above our heads and lowering them without touching the floor.
- Number of repetitions: 15 times, two sets.
Final exercises for the upper abdominal group:
- Execution scheme: we sit on a mat, knees bent, and heels on the floor. We put our hands behind the neck, tearing the head, shoulders and shoulder blades off the floor. Then we go down.
- Number of repetitions: 25 times, two sets.
For the thighs and back
Wall Squat:
- Execution scheme: we press our back against the wall, place our feet shoulder width apart, start sliding along the wall, fall down until our knees are bent at right angles. In a few moments we will be back.
- Number of repetitions: two sets of 10 repetitions.
Lunges are one of the best exercises for skinny legs and back:
- Execution scheme: we take a dumbbell, if not, we arm ourselves with a bottle of water. Step forward with the right foot, lower the body down until the knee of the left foot is one centimeter above the floor.
- Number of repetitions: ten times for each leg, several approaches.
How to Lose Weight on the Cheeks - Facial Exercises
It is wise to deal not only with your body, but also with your face. After all, it is unfair if the waist becomes sculpted, and plump cheeks will remind them of their weight first. Losing weight on the face is also possible.
- We tighten the mouth muscles, we sing the vocals.
- We fold the lips with the tube, pull forward.
- We opened our mouths wide and licked 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 fish out recipes for harmony from there. Don’t think that folk remedies are a panacea for hated fats. It is a great accompaniment to proper nutrition and exercise. The indisputable advantage of using grandma’s slimming recipe is that it saturates the body with minerals and vitamins.
Apple cider 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 reduce appetite. How do I use it?
- Pour a teaspoon of vinegar into a glass of water, drink twenty minutes before eating. Take daily for no more than a year.
- Vinegar wrap - helps prevent cellulite, stretch marks, promotes weight loss. Mix one to one water and vinegar, dampen a cloth, wrap the problem area for forty minutes. Wrap on top.
Cabbage juice
Cabbage juice improves digestion, metabolism, helps get rid of toxins and toxins, removes fat deposited on the intestinal wall, helps to lose weight quickly at home. How to use?
- One glass before each meal and in the evening (only 4 rubles) for two weeks. It is allowed to heat a little drink.
- Cabbage juice can be mixed with apple or carrot juice to enhance the flavor.
- Do not add salt.