In most cases, weight loss is as simple as making lifestyle changes and adding a few diet and exercise habits, and the process will start on its own. At the same time, it is not necessary to starve and train hard in the gym. Avoiding certain foods, doing simple daily exercise, drinking plenty of clean water, and getting plenty of rest will keep you fit for the rest of your life.
Principles of weight loss
Weight loss occurs in the following cases:
- In a calorie deficit, when the body burns more energy than it consumes. At the same time, it is a mistake to believe that for this you need to consume 1000 kilocalories per day or even less. To lose weight using this method, it is enough to calculate your daily calorie according to the formula and reduce it by 200-300 kcal per day. A diet supplemented with exercise will be more effective.
- When eating food with a low glycemic index. This is the rate at which food is digested. The lower it is, the longer this process takes, respectively, the more energy is spent by the body for its absorption. Therefore, in many effective nutrition systems, weight loss occurs through the use of "necessary" foods, even in unlimited quantities.
- By drinking enough water. Often a few extra pounds is excess fluid that does not leave the body due to the small amount of water and the large amount of salt.
- When cleansing the body. When the intestines are freed from toxins and toxins, a healthy microflora is formed in it, which is a favorable condition for healthy digestion. You can cleanse yourself without pills and medicines, only with the help of natural products.
- By accelerating metabolism. When all metabolic processes occur quickly, it is easy for a person to keep fit without diets.
How to quickly lose weight?
Losing weight at home requires a holistic approach. It is recommended to cleanse the body, apply methods to speed up metabolism, adjust nutrition and perform daily exercises.
Cleansing the body
Exit from the body of toxins and toxins contributes to the daily use of products such as:
- Beets and dishes from it. You can eat a vegetable in its raw form, juice from it or heat-treat it, as a separate dish or as part of others.
- Dried fruits, especially prunes.
- Green vegetables and fruits: white cabbage (fresh or sauerkraut), herbs, cucumbers, zucchini, celery, onions, garlic, apples, kiwi.
- Citrus fruits, especially grapefruit and lemons.
- Cranberry.
- Carrot.
- Celery.
- Flax products: seeds, flour, bran, oil. You can eat for a long time, but the daily dose of any product should not exceed 20 g. If the weight loss course is short - no more than 14 days - then 50 g per day.
- Ordinary pure non-carbonated water.
In addition, a variety of teas and cocktails will be effective:
- Tea with ginger. To prepare it, 20 grams of ginger root, grated on a fine grater, pour 0. 5 liters of boiling water and let it brew in a thermos for a couple of hours. Then add the juice of half a lemon, a pinch of red pepper and drink throughout the day between meals. In addition to cleansing, this drink strengthens the immune system.
- Kefir-based drinks: with cinnamon, raw or boiled beets.
- Sassi water. The recipe is simple: cut cucumber and lemon into rings, add 20 grams of ginger, finely chopped mint leaves, pour 2 liters of ordinary water at room temperature, put in the refrigerator overnight. Drink during the next day. It is recommended to prepare a new cocktail every day, because the components in the composition lose their properties over time.
Another way to cleanse the body, especially after the holidays with a characteristic feast, is with the help of activated charcoal. The daily dose is calculated (1 tablet for every 10 kg of weight), divided into 3 doses. The first is consumed on an empty stomach, the rest - before the main meals for half an hour. In all cases, it is necessary to drink plenty of plain water, optimally - 2 glasses. The course of cleansing in this way should not last longer than 10 days, ideally - 7.
None of the ways to cleanse the body is a self-sufficient method of losing weight, and all of them can lead to long-term results only in combination with proper nutrition and sports.
How to speed up metabolism?
The most effective and harmless ways to speed up the metabolism are the following:
- The use of a large number of protein products: lean meat, all varieties of fish and seafood, eggs, dairy products and vegetable proteins. They should be at least 40% in the diet of losing weight. Another 40% should be slow carbohydrates and foods rich in fiber: cereals, vegetables, fruits, greens. A little more carbohydrates - about 50% - are necessary for children, because they spend a lot of energy.
- Drink plenty of water - at least 8 glasses daily. The addition of lemon juice is welcome.
- Connecting physical activity, in particular cardio and aerobic training. They don't require any expenses: you can run, jump rope and ride a bicycle in the park or at the nearest school stadium at a convenient time.
- Fractional nutrition according to the regimen. Frequent, but not voluminous meals at the same time contribute to the coordinated work of all body systems.
- Regular visits to the bath or sauna. Optimally - once every 7-14 days.
- The introduction of fasting days on kefir, raw plant foods, buckwheat, rice. Without harm to health, they can be carried out once a week.
- Healthy sleep lasting at least 7-8 hours. When sleep patterns are disturbed, the body enters a state of stress. Nature intended that during such periods, metabolic processes slow down in order to save energy, and fat reserves are deposited. Therefore, rest is an essential component of healthy weight loss.
In men, the metabolism is much faster, this is due to physiology. To speed up their metabolism, physical activity, drinking water (at least 8 glasses) and fractional nutrition are enough. The use of other methods will lead to weight loss even faster.
Nutrition advice
To quickly and easily lose those extra pounds, you need to switch to a healthy balanced diet. Basic Rules:
- Remove foods containing fast carbohydrates from the diet: sugar and confectionery, meat surrogates in the form of sausages, sausages, sauces such as mayonnaise and ketchup, flour products, all harmful snacks (chips and crackers).
- Form a diet of proteins, vegetables, fruits, cereals, dairy and sour-milk products.
- Count calories, try to create a deficit. You need to reduce them gradually, taking into account changes in weight.
- Reduce the amount of salt consumed, if possible, abandon it completely. This will contribute to the release of excess fluid from the body and create the effect of rapid weight loss - in a week of a salt-free diet, you can become 2-4 kg lighter.
- It is correct to drink water and other drinks - before meals and at least 1. 5 hours after. Once in the digestive tract before a meal, it fills a certain part of the stomach, which leads to the consumption of less food. Refraining from drinking immediately after eating is advisable due to the fact that the liquid will not affect the concentration of gastric juice, diluting it, and will not complicate digestion. In connection with these progressive nutritionists recommend abandoning the classic first courses, replacing them with vegetable puree soups.
- Don't overeat. Proponents of the "5 tablespoons" diet claim that it is from eating excessive amounts of food that excess weight is deposited and diseases of all organs appear. The gastrointestinal tract cannot cope with the load, the food rots in the intestines, and this leads to various failures. Recommended average serving sizes are 200-300 grams for main meals and 100-150 for snacks.
- Eat properly - that is, slowly, carefully chewing food.
Sample daily diet.
| meal | Dish |
|---|---|
| one | Any of the cereals on the water: buckwheat / rice / oatmeal + fruit salad or a mixture of nuts and dried fruits / scrambled eggs with vegetables |
| 2 | The right dessert: oatmeal cookies or homemade energy bars (sugar free) / cottage cheese casseroles / cheesecakes / dried fruit sweets |
| 3 | Vegetable salad/stew + boiled/baked poultry |
| 4 | Dairy product + berries |
| five | Fish/seafood dishes with vegetables |
In order to lose weight as efficiently as possible, you should adhere to the following recommendations:
- On an empty stomach, drink 2 teaspoons of linseed oil, after 20 minutes - 2 glasses of water, and only after another 20 - have breakfast.
- Dress salads with lemon juice and olive oil.
- Snack on fruits in the morning (prefer citrus fruits and berries), and low-fat dairy products in the afternoon.
- Add flax seeds, bran, fiber to ready meals.
- Replace sugar with stevia and a little honey.
- Overcome evening hunger with low-fat cottage cheese, kefir or egg whites.
- A couple of hours before bedtime, do not drink anything other than plain water. Its amount also needs to be regulated, especially for people prone to edema.
Physical exercise
Many employees of the fitness industry have proven that the regularity of training and the right diet are much more effective for weight loss than intense, but not systematic physical activity. They can be implemented at home. Training options:
- Charging in the morning lasting 10-15 minutes.
- Breathing exercises - some yoga asanas, body flex postures. It is very important to learn how to breathe properly from the beginning. Practical experience shows that the supply of muscle tissue with oxygen during these types of activities has a tangible effect in reducing volumes. Of the easiest and most effective - the exercise "vacuum", which must be performed on an empty stomach. It quickly and effectively relieves the stomach and improves digestion due to the internal massage of the stomach. Recommended for all women after pregnancy - this is the best way to deal with diastasis. Exercise "vacuum"
- Circuit training with or without weights. They help keep all the muscles of the body in good shape and are considered the best loads for weight loss for beginners in sports. Their essence is that a set of exercises for different muscle groups is done at a fast pace in one approach 3-4 times. The number of repetitions in one approach is 12-20. A huge plus of such activity is that it does not require special equipment and costs. An example of an effective 20 minute workout is shown below.
- Cardio loads - at home on the simulator or in the fresh air. They bring the best result when performed on an empty stomach or after strength training. It can be running: at one pace or interval, cycling, roller skating, brisk walking or jumping. The duration should be determined by how you feel, ideally 40-50 minutes at an average pace. At least 1 day a week is recommended to rest from physical activity.
Additional Methods
In addition to all of the above, weight loss contributes to:
- Prolonged exposure to fresh air. Many experts argue that excess weight appears due to oxygen deficiency in the body, and recommend walking in ecologically clean areas as often and for as long as possible.
- Cosmetic procedures. Leaders among all possible: massage, wrapping, scrubbing. Massage may not necessarily be professional, it is enough to do self-massage using moisturizing care cosmetics. Wraps are also quite possible to carry out at home with the help of cling film and homemade masks. They contribute to the cleansing of the body through the skin and the release of excess fluid. It has been proven that all the water released during the procedure is returned as soon as the water balance is restored, so weight loss from body wraps should not be expected. But they significantly improve the condition of the skin, which is necessary when losing weight. Scrubbing 2-3 times a week is skin cleansing and massage at the same time. The procedure contributes to a local improvement in blood flow, and, therefore, to the acceleration of metabolism.
- Positive impressions. Psychologists and psychotherapists have proven that a common cause of excess weight is stress-eating something tasty and high-calorie. Those who are deficient in vivid emotions tend to look for them in alternative sources. Along with alcohol and drugs, food is becoming addictive for more and more people around the world. To avoid it, you need to try to diversify your life with pleasant events: communication, creativity, hobbies, music, travel, reading books, self-education and others. This is very distracting from food and fills the inner world of a person. For losing weight, it is important to minimize stress in your life.
The combination of all these methods - cleansing the body, proper nutrition, moderate physical activity and cosmetic body care - allows you to quickly lose weight (from 5 to 10 kg per month). Losing weight will not feel hunger, loss of strength and fatigue. Such an integrated competent approach will also avoid psychological discomfort, because the restrictions will be minimal, as well as the efforts made.