In most cases, losing weight is as simple as changing your lifestyle and adding some diet and exercise habits, and the process starts on its own. However, there is no need to starve and work out hard in the gym. Avoiding certain foods, simple daily exercise, drinking plenty of clean water and lots of rest can keep you fit for the rest of your life.
Principles of weight loss
Weight loss occurs in the following cases:
- In calorie deficit, when the body burns more energy than it consumes. However, it is a mistake to think that you need to consume 1, 000 kilocalories or less a day to do this. To lose weight with this method, it is enough to calculate the daily calories according to the formula and reduce them by 200-300 kcal per day. A diet supplemented with exercise will be more effective.
- When eating foods with a low glycemic index. This is the speed of digestion of food. The lower it is, the longer this process takes, and the more energy the body puts into absorption. Therefore, in many effective nutritional systems, weight loss is done by using the "necessary" foods, even in unlimited amounts.
- With enough water. Often a few extra pounds of excess fluid that does not leave the body due to a small amount of water and a large amount of salt.
- During cleansing the body. When the intestines are rid of 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 medications, using only natural products.
- By accelerating metabolism. If all the metabolic processes take place quickly, one can easily stay fit without diets.
How to lose weight fast?
Weight loss at home requires a holistic approach. We recommend cleansing your body, methods to speed up your metabolism, adjusting your diet, and doing daily exercises.
Cleansing the body
The elimination of toxins and toxins from the body contributes to the daily use of products such as:
- Beets and food made from it. You can eat a vegetable raw, in juice, or heat-treated, as a separate dish or other part.
- 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 lemon.
- Blueberry.
- Carrot.
- Celery.
- Flax products: seeds, flour, bran, oil. It can be eaten for a long time, but the daily dose of any product should not exceed 20 g. If the diet is short - up to 14 days - then 50 g per day.
- Ordinary clear, non-carbonated water.
In addition, a variety of teas and cocktails will be effective:
- Tea with ginger. To prepare 20 grams of ginger root grated on a fine grater pour 0, 5 liters of boiling water and leave to cook in a thermos for a few hours. Then add half a lemon juice, a pinch of red pepper and drink it all day between meals. In addition to cleansing, this drink strengthens the immune system.
- Kefir-based drinks: with cinnamon, raw or cooked beets.
- Sassi water. The recipe is simple: cut the cucumber and lemon into rings, add 20 grams of ginger, finely chopped mint leaves, pour 2 liters of room temperature ordinary water and put in the refrigerator overnight. Drink the next day. We recommend that you make a new cocktail every day because the ingredients in the preparation lose their properties over time.
Another way to cleanse the body, especially after the festive holidays, is with the help of activated carbon. Calculation of the daily dose (1 tablet for every 10 kg body weight) divided into 3 doses. The first is taken on an empty stomach, the rest for half an hour before the main meals. In all cases, drink plenty of plain water, optimally - 2 glasses. Cleaning in this way should not take more than 10 days, ideally - 7.
None of the ways to cleanse the body is a self-sufficient method of weight loss, and all of them can only lead to long-term results when combined with proper nutrition and exercise.
How to speed up your metabolism?
The most effective and harmless ways to speed up your metabolism are:
- Use of many protein products: lean meat, all kinds of fish and seafood, eggs, dairy products and vegetable proteins. They should include at least 40% in a weight loss diet. Another 40% should be slow carbs and fiber-rich foods: cereals, vegetables, fruits, greens. Children need a little more carbs - about 50% - because they spend a lot of energy.
- Drink plenty of water - at least 8 glasses a day. The addition of lemon juice is welcome.
- Combining physical activity, especially cardio and aerobic exercise. They do not require any cost: you can run in the park or the nearest school stadium, jump and go cycling at the right time.
- Fractional nutrition according to the scheme. Frequent but not extensive meals contribute to the coordinated work of all body systems.
- Regular visits to the spa or sauna. Optimally - once a day for 7-14 days.
- Introduction of fasting days on kefir, raw plant foods, buckwheat, rice. They can be done once a week without harming your health.
- Healthy sleep for at least 7-8 hours. When sleep patterns are disturbed, the body becomes stressed. It is nature's goal to slow down metabolic processes during such periods to save energy and build up fat reserves. Therefore, rest is an essential part of healthy weight loss.
In men, metabolism is much faster, due to physiology. Physical activity, drinking water (at least 8 glasses) and partial nutrition are enough to speed up their metabolism. Using other methods will lead to even faster weight loss.
Nutrition advice
To lose extra pounds quickly and easily, you need to switch to a healthy, balanced diet. Articles of association:
- Remove foods high in carbohydrates from your diet: sugar and sweets, meat substitutes in the form of sausages, sausages, sauces such as mayonnaise and ketchup, flour products, any harmful snacks (chips and biscuits).
- Create a diet of proteins, vegetables, fruits, cereals, milk and sour dairy products.
- Count calories, try to create a deficit. You should gradually reduce them, taking into account weight changes.
- Reduce the amount of salt you consume, if possible, leave it out completely. This contributes to the release of excess fluid from the body and creates the effect of rapid weight loss - it can become 2-4 kg lighter during a week of salt-free diet.
- Drink proper water and other beverages - before meals and at least 1, 5 hours afterwards. Once in the digestive tract, it fills a certain part of the stomach before a meal, leading to less food being consumed. It is advisable to refrain from drinking immediately after a meal as the fluid does not affect the concentration of gastric juice, dilutes it and does not complicate digestion. In connection with these progressive nutritionists, it is recommended to stop the classic first courses and replace them with puree soups.
- Don't overeat. Proponents of the "5 tablespoons" diet claim that eating too much food will lead to overweight and diseases of all organs. The gastrointestinal tract is unable to cope with the load, the food rots in the intestines and this leads to various failures. The recommended average portions are 200-300 grams for main meals and 100-150 grams for snacks.
- Eat properly - that is, chew food slowly and carefully.
Sample daily diet.
| meal | Bowl |
|---|---|
| one | Any cereals on the water: buckwheat / rice / oatmeal + fruit salad or a mixture of nuts and dried fruits / scrambled vegetables |
| 2 | The right dessert: oatmeal cookies or homemade energy slices (sugar-free) / cottage cheese casserole / cheesecake / dried fruit sweets |
| 3 | Vegetable salad / stew + cooked / fried poultry |
| 4 | Dairy product + berries |
| five | Fish / seafood with vegetables |
To lose weight as effectively as possible, you should follow these 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 the salads with lemon juice and olive oil.
- Snack on fruit in the morning (citrus and berries are preferred) and sour, low-fat products in the afternoon.
- Add flaxseed, bran, fiber to ready meals.
- Replace the sugar with stevia and a little honey.
- Overcome evening hunger with low-fat cottage cheese, kefir or egg whites.
- Do not drink anything but plain water for a few hours before going to bed. The amount of this should also be regulated, especially in people prone to edema.
Exercise
Many employees in the fitness industry have shown that regular workouts and a proper diet are much more effective in losing weight than intense but not systematic physical activity. They can also be implemented at home. Training opportunities:
- Breakfast takes 10-15 minutes.
- Breathing exercises - some yoga asanas, body bending postures. It is very important to learn from the beginning how to breathe properly. Practical experience shows that supplying muscle tissue with oxygen during these types of activities significantly reduces volume. The simplest and most effective is the "vacuum" exercise to be performed on an empty stomach. It quickly and effectively relieves the stomach and improves digestion thanks to the internal massage of the stomach. It is recommended for all women after pregnancy - it is the best way to treat diastasis. "Vacuum" exercise
- Shredding with or without weights. They help keep all the muscles in the body in good shape and are the best load for beginner athletes to lose weight. The point is that a series of exercises is performed 3-4 times for different muscle groups at a rapid rate, in one approach. The number of repetitions in an approach is 12-20. The huge advantage of such an activity is that it does not require special equipment and costs. Below is an example of an effective 20 minute workout.
- Cardio load - at home on the simulator or in the fresh air. The best results are taken on an empty stomach or after a strength workout. It can be running: in one pace or interval, cycling, roller skating, brisk walking or jumping. The duration is determined by your well-being, ideally at an average pace of 40-50 minutes. It is recommended to rest from physical activity at least 1 day a week.
Additional methods
In addition to the above, weight loss contributes to:
- Prolonged exposure to fresh air. Many experts argue that being overweight is due to a lack of oxygen in the body and suggest that you walk in ecologically clean areas as often and as long as possible.
- Cosmetic procedures. Leaders include: massage, wrap, exfoliator. Massage is not necessarily professional, it is enough with the help of nursing cosmetics that moisturize self-massage. Wraps can also be done at home using adhesive foil and homemade masks. They help to cleanse the body through the skin and release excess fluid. It has been shown that all the water released during the process is returned as soon as the water balance is restored, so weight loss from body wrapping is not expected. But they significantly improve the condition of the skin, which is necessary during weight loss. Exfoliation is performed 2-3 times a week at the same time. The procedure contributes to the local improvement of blood flow, thereby speeding up metabolism.
- Positive impressions. Psychologists and psychotherapists have proven that being overweight is a common cause of stress when eating some delicious and high-calorie food. Those who lack vivid emotions tend to look for them in alternative sources. Along with alcohol and drugs, food is also becoming addicted to more and more people around the world. To avoid this, you should try to diversify your life with pleasant events: communication, creativity, hobbies, music, travel, reading books, self-education and others. It greatly distracts from the food and fills the inner world of man. To lose weight, it is important to minimize the stress in your life.
The combination of all these methods - body cleansing, proper nutrition, moderate physical activity and cosmetic body care - allows for rapid weight loss (5-10 kg per month). Weight loss will not make you feel hungry, weak, or tired. Such an integrated expert approach also avoids psychological discomfort, as the constraints and effort made will be minimal.