The problem of excess weight is now particularly acute. Constant stress, poor physical activity, sedentary work, plenty of fast food, ignorance of the basics of proper nutrition - it works against us, against our figure and beauty. For starters, you should call on all your organization for help, fit in to fight demons like laziness, bad eating habits. Our task is to equip you with the necessary knowledge, and you will manage on your own.
Is It Possible To Lose Weight Fast Without Harm To Your Health
You can sit for a few days on kefir or on one buckwheat and lose weight quickly. But soon the problem will return, because short-term diets do not give reliable results, they can even cause damage in the form of disease or metabolic disorder. An even bigger enemy are weight loss pills, which magically promise to give us the desired slimness. But remember that such drugs remove fluid and everything that is useful from our body.
Good nutrition and calorie distribution help you. Learn the right way of life and the extra pounds will disappear. Throwing up to three pounds a month is considered safe: muscles do not risk becoming flabby, and metabolic processes do not suffer. You will not have to bother with strict exhausting diets to lose weight quickly.
How to motivate yourself to lose weight at home
Once the decision to lose weight is made, you need to adjust. Stay with yourself, understand 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 achievements.
- Convince yourself that you are not only losing weight, but you are improving your life.
- Practice self-discipline.
- Don't be afraid to seek support from loved ones.
- Make sure you are worthy of beauty, slimness and happiness.
- Lose weight for yourself, not for others.
How to eat properly
The whole weight loss system is based on three pillars - motivation, nutrition, sports. We have already understood first, we move on to the issue of proper diet and diet. Your healthy diet should be based on these rules:
- Weight loss will be followed by fatigue and constant tiredness. In addition, the diet should be balanced.
- Use a fractional diet. If meals are irregular, the body will store fat in reserve. Therefore, devise a scheme of five or seven meals a day at the same hours.
- To lose weight quickly at home, take into account the portion size: a portion of fish or meat should fit in the palm of your hand, fruit - two handfuls, mashed potatoes or porridge - one handful, bread - 130 g, fermented dairy products - one glass.
- It is important to properly organize small meals between main meals. These can be salads of fruits, vegetables, dried fruits, low-fat fermented dairy product.
- Unleash your night trips to the fridge. You should go to bed with a feeling of lightness, not a full stomach, then the sleep will be deep and full.
Let's see what the main meals should be:
- Proper breakfast - proteins, complex carbohydrates, which will provide energy, building material. Such a morning meal saturates for a long time, eliminating the need for a quick snack. 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 about soup, but vegetable cream soups will become faithful helpers on the path to weight loss. You cannot combine soup with another. If you can’t do without other dishes, eat only fish or meat, but decline 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 a separate diet. This principle of building a diet helps to normalize digestion and weight loss: in this way you will save yourself from putrefaction, 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 cheeses, seafood, fish, meat, eggs. Consider the rules for separate meals:
- All vegetables are mixed with starch.
- 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 starch.
- Fruit is allowed to be eaten on an empty stomach or three hours after a meal.
- Dairy products are combined with animal proteins.
- Bananas are combined with dried fruit, fresh fruit.
- Neutral foods such as butter, raw vegetables, olives, vegetable oils, spices, mustard, maple syrup, honey, dark chocolate, soft drinks go along with everything except fresh fruit.
What is not recommended to eat
In order for the thorny path to the ideal to bring fast results, stop using such products:
- fatty, spicy, fried foods, pickles, smoked meats, canned foods;
- 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 do you need to do for fast weight loss
You can go to the gym, pump up under the supervision of a trainer, exercise on simulators. However, in the absence of access to such "pleasures" of life, we will teach you how to easily manage the surface of your apartment. The following are effective home physical activities for every woman’s problem areas. Keep in mind that before you do this, it is advisable to do a light warm-up to warm up the muscles, such as running or jumping. Then do a ten-minute muscle stretching complex that releases tension from them.
Exercises for weight loss in the abdomen and hips
The first exercise is focused on the sides, that is, it helps to find a slim waist, remove fat and lose weight. Remember that the breathing pattern for each exercise should be as follows: effort - exhale, relaxation - inhale.
- Performance scheme: spread your legs to the width of your shoulders, spread your arms to the sides, parallel to the floor. We lean forward with a twist, touching with the right hand near the floor of the left foot and vice versa.
- Number of repetitions: 15 inclines.
Another exercise for a slim waist and a flat stomach, loading the abdominal muscles:
- Execution scheme: we lie down on the mat, we start to raise our straight legs above our heads and lower them without touching the floor.
- Number of repetitions: 15 times, two sets.
Last exercise for the upper abdominal group:
- Performance scheme: we sit on a mat, knees bent, and heels on the floor. We place our hands on the back of our heads, tear our head, shoulders and shoulders off the floor. Then let's go down.
- Number of repetitions: 25 times, two sets.
For the thighs and buttocks
Wall squats:
- Execution scheme: we press our backs against the wall, put our feet shoulder-width apart, start sliding along the wall, lowering ourselves until our knees are bent at a right angle. We'll be back in a few seconds.
- Number of repetitions: two sets of 10 repetitions.
Outbursts are one of the best exercises for slender legs and buttocks:
- Execution scheme: we take dumbbells, if there are none, we arm ourselves with bottles of water. Step forward with your right foot, lower your body down until the knee of your left foot is one inch above the floor.
- Number of repetitions: ten times for each leg, several approaches.
How to lose weight in the cheeks - Exercises for the face
It will be wise to deal not only with your body, but also with your face. After all, it would be unfair if the waist becomes sculpted, and chubby cheeks will remind you of their former weight. Weight loss in the face is also possible.
- We tighten our mouth muscles, sing vowels.
- We bend the lips of the tube, pulling them forward.
- We open our mouths wide and lick our lips.
- We inflate and retract the cheeks as much as possible.
Folk remedies for rapid weight loss
It’s time to open Grandma’s suitcase and pull out recipes for harmony from there. Don’t think that folk remedies are a cure for hate fat. It is a nice accompaniment to proper diet and exercise. The undeniable 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, fats from food, and 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 every day for no longer than a year.
- Vinegar compresses - 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 from above.
Cabbage juice
Cabbage juice improves digestion, metabolism, helps to get rid of toxins and toxins, removes fat deposited on the walls of the intestine, 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 lightly heat the drink.
- Cabbage juice can be mixed with apple or carrot juice to improve the taste.
- Do not add salt.