The problem of excess weight is especially acute now. Constant stress, little physical activity, sedentary work, abundance of fast food, ignorance of the basics of proper nutrition - this works against us, against our figure and beauty. To get started, you need to ask your entire organization for help, tune in to fight demons like laziness and bad eating habits. Our task is to equip you with the necessary knowledge and you will manage it yourself.
Is it possible to lose weight quickly without damaging health?
You can sit for a couple of days on kefir or on a buckwheat and quickly lose weight. But soon the problem will appear 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 greater enemy are diet pills, which, as if by magic, promise to give us the desired slimness. But remember that these drugs remove fluid and everything useful from our body.
Good nutrition and calorie distribution are your helpers. Train yourself to lead a correct lifestyle and the excess weight will disappear. Throwing up to three kilograms per month is considered safe: the muscles are not at risk of becoming flabby, and the metabolic processes do not suffer. You won't need to torment yourself with strict and 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 in. Stay alone with yourself, find out why you want to look like a slim Barbie. What drives you to do this? What to do to lose weight:
- Make a weight loss plan, keep a journal, and celebrate your accomplishments.
- Convince your own consciousness that you are not only losing weight, you are qualitatively improving your life.
- Practice self-discipline.
- Don't be afraid to ask your loved ones for support.
- Convince yourself that you are worthy of beauty, thinness and happiness.
- Lose weight for yourself, not for others.
How to eat well
The entire weight loss system is based on three pillars: motivation, nutrition, sports. We have already discovered the first, we move on to the topic of proper nutrition and regimen. Your healthy diet should be based on these rules:
- Weight loss occurs when you eat less than you expend energy. Also, the diet must be balanced.
- Use a fractional diet. If meals are irregular, the body will store fat in reserve. Therefore, develop a schedule of five or seven meals a day at the same times.
- To lose weight quickly at home, monitor the portion size: a serving of fish or meat should fit in the palm of your hand, fruits - two fists, mashed potatoes or porridge - one fist, bread - 130 g, dairy products fermented - a glass.
- It is important to correctly organize small meals between main meals. It can be fruit salads, vegetables, nuts, low-fat fermented dairy products.
- Unlearn your nightly trips to the refrigerator. You should go to bed with a feeling of lightness, and not on a full stomach, then the sleep will be deep and full.
Let's see what the main meals should be:
- Correct breakfast: proteins, complex carbohydrates, which will provide energy, building materials. Such a morning meal is saturated for a long time, eliminates the need for quick snacks. 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 counting soups, but vegetable creams will become faithful helpers on the path to weight loss. You cannot combine the soup with the second one. If you cannot do without the second courses, eat only fish or meat, but refuse the side dish.
- Dinner should consist of fiber or protein: lean chicken, fish, meat, vegetable salad, fat-free steamed vegetables.
Separately, it is worth mentioning nutrition separately. This principle of building a diet helps to normalize digestion and lose weight - in this way you will save yourself from rotting and 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, beans, cereals, bread, whole wheat pasta, and boiled corn. Animal proteins are cheeses, seafood, fish, meat, eggs. Consider the rules for separate meals:
- All vegetables are combined with starches.
- Products in the same category can be combined with each other.
- Avocado is used as a starch.
- Animal protein can be supplemented with all vegetables except those cooked with starch.
- It is allowed to eat the fruit on an empty stomach or three hours after a meal.
- Dairy products are combined with animal proteins.
- Bananas are combined with nuts, fresh fruits.
- Neutral foods like butter, raw vegetables, olives, vegetable oils, spices, mustard, maple syrup, honey, dark chocolate, and soda go well with everything except fresh fruit.
What is not recommended to eat
In order for the thorny path to the ideal to bring quick results, abandon the use of such products:
- fatty, spicy, fried foods, pickles, smoked meats, canned foods;
- Fast food;
- instant products;
- mayonnaise and other fatty sauces;
- rich cakes, bread;
- sugar;
- sweets other than fruit or nuts;
- high quality wheat pasta.
What exercises you need to do to lose weight quickly
You can go to the gym, stimulate yourself under the supervision of a trainer, exercise 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. The following are effective physical activities at home for every woman's problem areas. Remember that before doing this, it is recommended to do a light warm-up to warm up the muscles, such as running or jumping. After that, do a ten-minute complex to stretch the muscles, which relieves the tension from them.
Weight loss exercises on the abdomen and sides.
The first exercise is aimed at the sides, that is, it helps to find a slim waist, lose fat and lose weight. Remember that the breathing pattern for each exercise should be as follows: effort - exhale, relaxation - inhale.
- Execution scheme: we spread the legs to the width of the shoulders, we spread the arms to the sides, parallel to the ground. We twist forward bends, touching with the right hand near the floor of the left leg and vice versa.
- Number of repetitions: 15 inclinations.
The second exercise for a slim waist and a flat abdomen, loading the abdominal muscles:
- Execution scheme: we lie down on the mat, begin to raise our legs straight above our head and lower them without touching the ground.
- Number of repetitions: 15 times, two series.
The last exercise for the upper abdomen group:
- Execution scheme: we sit on the mat, the knees are bent and the heels on the floor. We put our hands on the back of the neck, rip the head, shoulders and shoulder blades off the ground. Then we go down.
- Number of repetitions: 25 times, two series.
For thighs and buttocks
Squats on the wall:
- The scheme of execution: we press our back against the wall, spread our feet shoulder-width apart, begin to slide along the wall, falling until our knees bend at a right angle. In a few seconds we will be back.
- Number of repetitions: two sets of 10 repetitions.
Lunges are one of the best exercises for slim legs and glutes:
- Scheme of execution: we take dumbbells, in the absence of them, we arm ourselves with water bottles. Step forward with your right foot, lower your body until the knee of your left leg is one centimeter above the ground.
- The number of repetitions: ten times for each leg, a couple of approaches.
How To Lose Weight On The Cheeks - Facial Exercises
It will be wise to take care not only of your body, but also of your face. After all, it would be unfair for the waist to be chiseled and the plump cheeks to recall their previous weight. It is also possible to lose weight on the face.
- We tense the muscles of the mouth, we sing the vowels.
- We fold the lips with a tube, pull them forward.
- We open our mouths wide and lick our lips.
- We puff up and pull our cheeks as much as possible.
Folk remedies to lose weight quickly
It's time to open Grandma's chest and fish for recipes for harmony from there. Don't think that home remedies are a panacea for hated fat. It is a good accompaniment to proper nutrition and exercise. The indisputable advantage of using grandmother's weight loss recipes is that they saturate the body with minerals and vitamins.
Apple vinager
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 do i use it?
- Pour a teaspoon of vinegar into a glass of water, drink it twenty minutes before a meal. Take it every day for no more than a year.
- Vinegar Wraps: Help prevent cellulite, stretch marks, and promote weight loss. Mix water and vinegar one by one, moisten a cloth, wrap problem areas for forty minutes. Wrap at the top.
Cabbage juice
Cabbage juice improves digestion, metabolism, helps eliminate toxins and toxins, removes fats deposited on the intestinal walls, helps to quickly lose weight at home. How to use?
- A glass before each meal and in the evening (only 4 rubles) for two weeks. The drink is allowed to warm slightly.
- Cabbage juice can be mixed with apple or carrot juice to enhance the flavor.
- Do not add salt.