The problem of excess weight is especially relevant now. Constant stress, low physical activity, sedentary work, plenty of fast food, not knowing the basics of proper nutrition - all work against us, against our figure and our beauty. To get started, you need to call for help with your whole organization, fight the devils like 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 quickly without harming your health?
You can lose weight quickly by sitting in kefir or a buckwheat for a few days. But soon the problem will return, because short-term diets do not give reliable results, and can even cause harm in the form of disease or metabolic disorders. A bigger enemy is diet pills, which magically promise to give us the subtlety we want. But keep in mind that such drugs remove everything from our body that is fluid and useful.
Good nutrition and calorie distribution are your helpers. Educate yourself on the right lifestyle and you will lose weight. It is safe to throw up to three kilograms a month: there is no risk of muscle weakness and metabolic processes do not suffer. You will not need to torment yourself with serious tiring diets to lose weight fast.
How to get yourself and motivate yourself to lose weight at home
When you decide to lose weight, you need to adjust yourself. Stay alone with yourself, understand why you want to look like a delicate Barbie? What makes you do this? What to do to lose weight:
- Make a weight loss plan, keep a diary and record your achievements.
- Convince yourself that you are not only losing weight, but also improving the quality of your life.
- Practice discipline.
- Do not be afraid to ask for support from your loved ones.
- Convince yourself that you deserve beauty, delicacy 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, exercise. We have already understood the first, let's move on to the issue of proper nutrition and diet. A healthy diet should be based on the following rules:
- Weight loss will be followed by fatigue and constant tiredness. In addition, the diet should be balanced.
- Use a fractional diet. If the diet is irregular, the body will store fat. Therefore, prepare a meal plan of five or seven meals a day at the same time.
- Follow the size of the portion to lose weight quickly at home: a piece 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 properly organize small meals between main meals. Salads can be made from fruits, vegetables, dried fruits, low-fat fermented dairy products.
- Learn about your night trips to the fridge. You should go to bed not with a full stomach, but with a feeling of lightness, then sleep will be deep and full.
Let's see what the main dishes should be:
- Proper breakfast - proteins, complex carbohydrates that will give energy, building materials. Such a breakfast satisfies for a long time, eliminates the need for quick snacks. Choose a piece of fish or porridge with meat, egg whites, milk or yogurt.
- Eat protein, complex carbohydrates, fiber for dinner. There is no consensus on the account of soups, but vegetable cream soups will become loyal helpers on the way to weight loss. You can't combine soup with the second. If you can't do without second courses, eat only fish or meat, but avoid side dishes.
- Dinner should consist of fiber or protein - lean chicken, fish, meat, vegetable salad, lean steamed vegetables.
It is worth noting a separate diet. This principle of dieting helps to normalize digestion and lose weight: in this way you will save yourself from decay, food fermentation. All products are divided into animal proteins, starches, vegetables and herbs, dried fruits and nuts, cooked vegetables and fruits. Starch includes baked starchy vegetables, avocados, legumes, cereals, bread, whole grain pasta, and boiled corn. Animal proteins are cheeses, seafood, fish, meat and eggs. Review the rules for individual dishes:
- All vegetables are combined with starch.
- Products from the same category can be combined with each other.
- Avocado is used as a starch.
- Animal protein can be added to all vegetables except cooked starchy vegetables.
- The fruit is 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 and fresh fruits.
- Neutral foods such as butter, raw vegetables, olives, vegetable oils, spices, mustard, maple syrup, honey, dark chocolate, soft drinks go well with everything except fresh fruit.
What to eat is not recommended
Avoid using such products so that the difficult path to the ideal gives quick results:
- fatty, spicy, fried foods, pickles, smoked meats, canned food;
- fast food;
- instant products;
- mayonnaise and other fatty sauces;
- rich dough, bread;
- sugar;
- sweets other than fruit or dried fruits;
- high-grade wheat pasta.
What exercises should you do to lose weight fast?
You can go to the gym, train under the supervision of a coach, train in simulators. However, if you do not have access to such "pleasures" of life, we will teach you how to easily manage the area of †‹вЂ‹ your apartment. The following are effective home physical activities 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 that release tension from them.
Weight loss exercises for the abdomen and sides
The first workout is focused on the sides, which helps to find a slim waist, lose fat and lose weight. Remember that the breathing scheme for each exercise should be as follows: effort - breathe, rest - breathe.
- Execution scheme: spread our legs to the width of your shoulders, spread our arms parallel to the ground. We bend forward by bending, approaching the floor of the left foot with our right hand, and vice versa.
- Number of repetitions: 15 tendencies.
A second workout for a slim waist and flat stomach that loads the abdominal muscles:
- Execution scheme: we lie on the mat, lift the straight legs above our heads and begin to lower them without touching the ground.
- Number of repetitions: 15 times, two sets.
Last workout for the upper abdomen group:
- Execution scheme: we sit on the mattress, knees bent, heels on the floor. We put our hands behind our necks and pull the head, shoulder and shoulder blades off the ground. Then we go down.
- Number of repetitions: 25 times, two sets.
For thighs and hips
Wall squats:
- Execution scheme: we press our back against the wall, separate our legs from shoulder width, start sliding along the wall, lower our knees until they bend at right angles. We'll be back in a few seconds.
- Number of repetitions: two sets of 10 repetitions.
Lunges are one of the best exercises for thin legs and boots:
- Execution scheme: we buy dumbbells, if they are not, we arm ourselves with water bottles. Step forward with the right foot, lower the body until the knee of the left foot is one centimeter above the ground.
- 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 with not only your body but also your face. After all, it would be unfair if the waist was cut and the plump cheeks were reminiscent of their previous weight. It is also possible to lose weight on the face.
- We squeeze the muscles of the mouth, we read the vowels.
- We fold the lips with a tube and pull them forward.
- We open our mouths wide and lick our lips.
- We inflate and pull our cheeks as much as possible.
Folk remedies for rapid weight loss
It's time to open Grandma's chest and make recipes for harmony. Do not think that folk remedies are a panacea for hated oils. It is a wonderful accompaniment to proper nutrition and exercise. The indisputable advantage of using grandmother's delicacy recipes is that they saturate the body with minerals and vitamins.
Apple cider vinegar
Apple cider vinegar is rich in valuable organic acids and trace elements, improves metabolic processes, digestion, breaks down carbohydrates and fats from food, helps to lose weight quickly. It also helps reduce appetite. How do I use it?
- Pour a teaspoon of vinegar in a glass of water, for twenty minutes before eating. Take every day for no more than a year.
- Vinegar dressings - help prevent cellulite, stretch marks, help to lose weight. Mix a flea with water and vinegar, moisten a piece, wrap the problem areas for forty minutes. Wrap it on top.
Cabbage juice
Cabbage juice improves digestion, metabolism, helps to get rid of toxins and toxins, removes fat accumulated in the intestinal wall, helps to lose weight quickly at home. How to use?
- A glass before each meal and at night (only 4 rubles) for two weeks. The drink is allowed to warm up a bit.
- Cabbage juice can be mixed with apple or carrot juice to improve the taste.
- Do not add salt.