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 - it works against us, against our figure and beauty. To get started, you need to call for help with your entire organization, adjust to fighting demons such as laziness, bad eating habits. Our task is to provide you with the necessary knowledge and you will manage it yourself.
Is it possible to lose weight fast without harming your health
You can sit for a few days in kefir or a buckwheat and lose weight fast. 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 disease or metabolic disorder. An even bigger enemy are diet pills, which, as if by magic, promise to give us the desired detail. But do not forget that such medicines remove fluid and everything useful from our body.
Good nutrition and calorie distribution are your helpers. Train for a correct lifestyle and the excess weight will go away. Throwing up to three pounds a month is considered safe: muscles do not risk becoming weak and metabolic processes do not suffer. You will not need to toil yourself with strict exhausting diets to lose weight fast.
How to get and motivate yourself to lose weight at home
When making the decision to lose weight, you need to tune yourself. Stay alone with yourself, understand why you want to look like a slender Barbie? What compels you to do this? What to do to lose weight:
- Make a weight loss plan, keep a diary and celebrate your achievements.
- Convince yourself that you are not only losing weight, but that you are qualitatively improving your life.
- Practice self-discipline.
- Do not be afraid to seek support from loved ones.
- Convince yourself that you are worthy of beauty, detail 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 the first, we move on to the issue of proper nutrition 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 partial 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 lose weight quickly at home, note the portion size: a piece of fish or meat should be inserted into the palm of the hand, fruit - two handfuls, mashed potatoes or porridge - a handful, bread - 130 g, fermented milk products -a glass.
- It is important to organize small meals correctly between main meals. It can be salads from fruits, vegetables, dried fruits, low-fat fermented milk product.
- What do you learn about your overnight refrigerated trips? You should go to bed with a feeling of relief, and not with a full stomach, then sleep will be deep and full.
Let's see what the main meals should be:
- Proper breakfast - protein, complex carbohydrates, which will provide energy, building materials. Such a meal in the morning satiates for a long time, eliminates the need for fast food. Choose a piece of fish or meat, egg whites, milk porridge or yogurt.
- For lunch, eat protein, complex carbohydrates, fiber. There is no consensus on the account of soups, but creamy vegetable soups will become faithful helpers on the path to weight loss. You can not combine the soup with the latter. If you can not do without side dishes, 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 the special food. This principle of building a diet helps to normalize digestion and weight loss: this way you will get rid of rot, fermentation of food. All products are divided into animal proteins, starches, vegetables and herbs, dried fruits and nuts, cooked vegetables and fruits. Starch includes cooked vegetables with starch, avocado, legumes, cereals, bread, whole grain pasta and boiled corn. Animal proteins are cheeses, seafood, fish, meat, eggs. Consider the rules for special 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 proteins can be supplemented with all vegetables except those cooked with starch.
- Fruits are 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 like butter, raw vegetables, olives, vegetable oils, spices, mustard, maple syrup, honey, dark chocolate, soft drinks go well with everything except fresh fruits.
What is not recommended to eat
In order for the thorny path to the ideal to bring quick results, give up using such products:
- fatty, spicy, fried, pickled, smoked meat, canned food;
- Fast food;
- instant products;
- mayonnaise and other fatty sauces;
- rich pastries, bread;
- sugar;
- sweets other than fruits or dried fruits;
- high quality wheat pasta.
What exercises should you do for fast weight loss
You can go to the gym, pump up under the supervision of a trainer, train in simulators. However, in the absence of access to such "pleasures" of life, we will teach you how to easily manage the area of your apartment. Below are effective physical activities at home for every woman's problem areas. Remember that before doing this, it is recommended that you 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 on the abdomen and sides
The first exercise is aimed at the sides, namely 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.
- Execution scheme: we stretch the legs to the width of your shoulders, stretch the arms to the sides, parallel to the floor. We make forward bends with twisting, touching with the right hand near the floor of the left foot and vice versa.
- Number of repetitions: 15 slopes.
The second exercise for a slim waist and a flat stomach, loading the abdominal muscles:
- Execution scheme: we lie on the mattress, start raising our legs straight above our head and lowering them without touching the floor.
- Number of repetitions: 15 times, two sets.
Last exercise for the upper abdomen:
- Execution scheme: we sit on the mattress, knees are bent and heels are on the floor. We place our hands on the back of the neck, remove the head, shoulders and shoulder blades from the floor. Then we go down.
- Number of repetitions: 25 times, two sets.
For thighs and buttocks
Squats on the wall:
- Execution scheme: press your back against the wall, place your feet shoulder-width apart, start sliding along the wall, falling down until our knees are bent at right angles. For a few seconds we go back.
- Number of repetitions: two sets of 10 repetitions.
Lunges are one of the best exercises for weak legs and buttocks:
- Execution scheme: we take dumbbells, in their absence we are armed with water bottles. Step forward with the right foot, lowering 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 - 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 engraved and the chubby cheeks will recall their previous weight. Losing weight on 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.
- Open your mouth wide and lick your lips.
- Inflate and pull the pages as much as possible.
Folk remedies for rapid weight loss
It’s time to open Grandma’s chest and pull out recipes for harmony from there. Do not think that folk remedies are a cure for the hated fat. It is an enjoyable accompaniment to proper nutrition and exercise. The indisputable advantage of using grandmother's weakness recipes is that they saturate the body with minerals and vitamins.
Uthull molle
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 to use it?
- Pour a teaspoon of vinegar into a glass of water, drink twenty minutes before a meal. Take daily for no more than a year.
- Vinegar wraps - help prevent cellulite, stretch marks, promote weight loss. Mix one to one water and vinegar, dampen a cloth, wrap the problem areas for forty minutes. Roll up.
Cabbage juice
Cabbage juice improves digestion, metabolism, helps remove toxins and toxins, removes fats deposited in the intestinal wall, helps to lose weight quickly at home. How to use it?
- A glass before each meal and at night (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 improve the taste.
- Do not add salt.