The problem of overweight is especially serious nowadays. Constant stress, lack of physical activity, inactivity, eating a lot of fast food, lack of understanding of the basics of proper nutrition - this works against us, against our physique andour beauty. To begin with, you should call for the help of all your organization, adjusted to combat evils such as laziness, bad eating habits. Our mission is to equip you with the necessary knowledge, and you will manage it yourself.
Can lose weight quickly without harm to health
You can sit for a few days on kefir or buckwheat and quickly lose weight. But soon, the problem will come back again, because short-term diets do not bring reliable results, they can even cause damage in the form of diseases or metabolic disorders. An even bigger enemy is diet pills that, as if by magic, promise to give us the slim body we want. But remember that such drugs remove fluid and everything useful from our body.
Good nutrition and calorie distribution are your helpers. Train yourself a right lifestyle, and excess weight will disappear. Losing up to 3 kg per month is considered safe: the muscles are not at risk of becoming flabby and the metabolism is not affected. You won't have to torment yourself with exhaustingly strict 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 adjust yourself. Stay alone with yourself, figure out why you want to look like a slim Barbie doll? What forces you to do this? What to do to lose weight:
- Make a weight loss plan, keep a diary and celebrate your achievements.
- Convince your own sense that you will not only lose weight, but improve your quality of life.
- Practice self-awareness.
- Don't be afraid to ask your loved ones for support.
- Convince yourself that you are worthy of beauty, slimness, and happiness.
- Lose weight for yourself, not for others.
How to eat right
The entire weight loss system is based on three pillars - motivation, nutrition and sport. First we have found the first way, we turn to the issue of nutrition and a reasonable lifestyle. Your healthy diet should be based on the following rules:
- Weight loss occurs when you eat less than you expend. In addition, the diet needs to be balanced.
- Use a fractional diet. If the meals are not regular, the body will store stored fat. Therefore, develop a plan to eat five or seven meals a day at the same time.
- To lose weight quickly at home, monitor portions: one 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 dairy products - a glass.
- It is important to organize small meals between main meals correctly. It can be salads from fruits, vegetables, dried fruits, low-fat fermented dairy products.
- Find out your nightly trips to the fridge. You should go to bed with a feeling of lightness, without full stomach, then sleep will be deep and full.
Let's see what the main meals should include:
- Eat breakfast properly - protein, complex carbohydrates, which will provide energy, building materials. Such a breakfast helps to keep you full for a long time, eliminating the need for quick snacking. 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 reason for the soup, but vegetable cream soup will become a good aid on the way to weight loss. You cannot combine soup with Monday. If you cannot do without a second course, then eat only fish or meat, but refuse the side dishes.
- Dinner should include fiber or protein - lean chicken, fish, meat, vegetable salad, fat-free steamed vegetables.
Separately, it is worth mentioning separate nutrition. This dietary principle helps to normalize digestion and lose weight: in this way you will prevent yourself from rotting, fermenting food. All products are divided into animal proteins, starches, vegetables and herbs, dried fruits and nuts, vegetables and cooked fruits. Starches include cooked starchy vegetables, avocados, legumes, cereals, breads, whole-wheat pasta, and boiled corn. Animal protein is cheese, seafood, fish, meat, eggs. Consider the rules for separate meals:
- All vegetables are combined with starch.
- Products of the same type can be combined.
- Avocados are used as a starch.
- Animal protein can be obtained from all vegetables except cooked ones.
- Fruit is allowed to be eaten on an empty stomach, or three hours after a meal.
- Dairy products combined with animal protein.
- Bananas are combined with dried and fresh fruits.
- Neutral foods like avocados, raw veggies, olives, vegetable oils, spices, mustard, maple syrup, honey, dark chocolate, soft drinks go well with anything but fruit. fresh plants.
What should not be eaten?
In order for the thorny road to the ideal to yield quick results, abandon the use of products such as:
- greasy, spicy, fried food, pickles, smoked meat, canned food;
- fast food;
- instant products;
- mayonnaise and other fatty sauces;
- rich pastries, breads;
- Street;
- sweets other than fruit or dried fruit;
- premium pasta.
What exercises do you need to do to lose weight fast?
You can go to the gym, build strength under the supervision of a coach, work out on the simulator. However, in the absence of access to such "pleasures" of life, we will guide you on how to manage the area of the apartment easily. The following are effective at-home physical activities for every woman's problem areas. Remember that before doing this move, it's a good idea to do a light warm-up to warm up your muscles, such as running or jumping. Then, do a 10-minute compound exercise to stretch the muscles, helping to relieve stress on them.
Exercises to reduce belly fat and sides
The first exercise targets the sides of the hips, ie helping to slim the waist, burn fat and lose weight. Remember that the breathing pattern for each exercise should be as follows: exertion - exhalation, relaxation - inhalation.
- Execution scheme: we spread our feet shoulder-width apart, spread our arms to the sides, parallel to the floor. We perform the forward bend by twisting, touching the right hand near the floor of the left leg and vice versa.
- Number of repetitions: 15 inclines.
The second exercise for a slim waist and flat stomach, increasing abs:
- Implementation plan: we lie down on the mat, begin to raise our legs straight above our heads and lower them without touching the floor.
- Number of repetitions: 15 reps, two sets.
The final exercise for the upper abs group:
- Execution plan: we sit on the mat, knees bent and heels flat on the floor. We put our hands on the nape of the neck, tearing the head, shoulders and shoulder blades off the floor. Then we went down.
- Number of repetitions: 25 reps, two sets.
For thighs and buttocks
Wall Squats:
- Execution diagram: we press our back against the wall, place our feet shoulder width apart, begin to slide along the wall, drop down until the knees are bent into a right angle. In a few seconds, we're back.
- Number of repetitions: two sets of 10 reps.
Lunges are one of the best exercises for the legs and butt:
- Execution plan: we take dumbbells, when we don't have them, we bring our own water bottles. Step forward with your right foot, lowering your body until the knee of your left foot is one centimeter 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 would be wise to deal not only with your body but also with your face. After all, it wouldn't be fair if the waistline became toned, and the chubby cheeks would be reminiscent of their previous weight. Weight loss in the face is also possible.
- We tighten the muscles of the mouth, we sing vowels.
- We fold the lips in half with a tube, pulling them forward.
- She opened her mouth wide and licked her lips.
- We inflated and sunk our cheeks as much as we could.
Folk remedies to lose weight fast
It's time to open Grandma's chest and find recipes to blend from there. Don't think that folk remedies are a panacea for obnoxious fat people. It is a nice foundation that comes with proper nutrition and exercise. The indisputable advantage of using her weight loss formulas is that they saturate the body with minerals and vitamins.
Apple vinegar
Apple cider vinegar is rich in precious organic acids, trace elements, improves metabolism, digestion, breaks down carbohydrates and fats from food, helps to lose weight quickly. It also helps reduce cravings. How do I use it?
- Pour a teaspoon of vinegar into a glass of water, drink it twenty minutes before a meal. Do it every day for a period not exceeding one year.
- Vinegar wrap - helps prevent cellulite, stretch marks, promotes weight loss. Mix 1-1 water and vinegar, moisten a cloth, wrap the problem areas for forty minutes. Wrap on top.
Cabbage juice
Cabbage juice helps to improve digestion, metabolism, help detoxify and eliminate toxins, remove fat deposited on the intestinal wall, help 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 slightly warm the drink.
- Cabbage juice can be mixed with apple or carrot juice to improve the taste.
- Do not add salt.