During his work, a consultant on proper nutrition met many people who want to lose weight.But not just build, but do it quickly!And even better - there is, everything you want, and at the same time lose weight.
If you belong to this category of people, I hasten to upset you - there is no magic pill!To lose weight, you need to engage in yourself, monitor your nutrition and do at least minimal physical exercises.
But there are some secrets that will help you lose weight effectively and quickly!Observing these rules, you can drop to 5 kg per week and even more!The result will depend on the initial weight.The larger the mass, the sooner the extra pounds go!
If your goal now is to say goodbye to annoying volumes to look more attractive or to improve the state of health, then this article is for you!
Where to start homemade weight loss?
And you need to start with motivation!Unfortunately, you will not succeed in without motivation.It’s not enough to want.You need to visualize your goal.For example, you have a favorite dress (skirt, jeans, etc.), which you will not fit into.Put the goal again to show off in this wonderful thing.
Or find your photo where you were in excellent shape and hang in a prominent place (you can photos of a beautiful girl you want to be like).Find your way to force yourself to work.And start losing weight today, right now.Do not wait tomorrow, next Monday, next year.
Basic rules for quick weight loss at home
- Water mode to accelerate metabolism
Every day you need to drink a minimum of 2 liters of pure non -carbonated water.It is water.Juices, soups, teas and milk do not count.Do not be afraid to drink if you have swelling.On the contrary, when you drink enough, excess fluid from the body will be excreted.This is tested for many of my "losing weight."
And more moisture should be drunk in the morning.Immediately after waking up, you need to drink a glass of water, then still a glass before meals.So half a liter is already typing.
Why do you need to drink so much in the morning?Because during the night you lose a lot of moisture.
Water leave with breath, then, morning urine.In the morning you are in the back of almost 1 liter of water!Therefore, it is vital to replenish water reserves.
Water cleanses the intestines, as a result of which the food is better absorbed.Be sure to drink a glass of life -giving moisture before each meal, if you want to lose weight quickly.
Always carry a bottle of water with you and drink often, in small sips between meals.An increase in the amount of fluid drunk leads to the production of stress hormones, which start the process of splitting fat.
- Reduce the number of simple carbohydrates
What relates to simple carbohydrates?These are our beloved sweets, pastries, potatoes, white rice, pasta from the highest grade flour, quick -cook porridge, dry breakfast, juices, soda.This is all that you need to exclude from your diet if you want to quickly remove excess weight.
This item is the hardest, according to most losing weight.Because many "pulls on the sweet", many have the so -called "carbohydrate dependence."When you eat such food, carbohydrates are absorbed very quickly, a lot of sugar enters the bloodstream and, therefore, the pancreas emits a lot of insulin to remove this sugar.If the sugar is in the blood for a long time, then problems with the vessels will begin.
Excess sugar is quickly processed by liver in fat.And do not say that this sugar is necessary for your brain.The brain really needs glucose, but not in such quantity.
Glucose must be obtained from slow carbohydrates (complex).Which are slowly split, and sugar necessary for vital activity gradually falls into the bloodstream.Slow carbohydrates do not give energy at once and a lot, like simple, but a little for a long time.
Do not think that rice is dietary food.In fact, he is essentially the same simple carbohydrate as candy.Rice can be eaten unnecessary, brown, black.Macarone can be eaten from solid wheat varieties.It is better to exclude potatoes from your diet.
There is another way to reduce the amount of carbohydrates and lose weight quickly.This is the so -called functional nutrition, nutrition in a glass.That is, in one portion of such a product the required amount of protein, micro- and macroelements, and a little carbohydrates are placed.
Having eaten such food in the form of a cocktail, you get all the necessary nutrients, a feeling of satiety comes, but at the same time less calories and carbohydrates enter the body than from ordinary food.You can eat it instead of breakfast or dinner.
- Sharply reduce fat consumption
With emergency weight loss, you can reduce the amount of fat in the diet to 30 gr.But you should not do this for a long time, as the body will begin to lack healthy fats to build hormones, renewal of cells, etc.
Remove animal fats from the menu: butter, lard, fatty meat, sausage.Limit and plant.In one tablespoon there are 17 grams of sunflower oil, which is 153 kilocalories!
Do not eat anything fried.Prepare steam, bake in foil, sleeve, simmer without adding fat.I also advise you to purchase fish oil in tablets to maintain the body during weight loss.
- Fractional nutrition
I recommend eating fractionally.Often, but little by little.Eat every 2-4 hours.The first breakfast should be immediately after waking up.If you make large intervals between meals, then the next time you risk eating more necessary.
In addition, if for a long time not to eat, the body regards it as a threat, and upon receipt of the diet, most of them try to send “in reserve”, that is, to fat.
This item is quite difficult to perform if you are too busy and wash around the city all day.But you should think in advance your menu for the day, stock up on the necessary food in the morning for the whole day.
- All -out of alcohol
If you decide to lose weight quickly, then you will have to say goodbye to alcohol.It violates the hormonal background, which will prevent you from getting rid of boring kilograms.And besides, alcohol is very high -calorie.
- To lose weight quickly, reduce the amount of salt
The day rate of salt is a teaspoon without a top.This is the composition of all dishes.Therefore, try to salt less.Do not use finished products, they always have a lot of salt (cheese, sausage, semi -finished products, mayonnaise, sauces, canned food).
Salt retains water in the body.Which leads to edema, cellulite and excess weight.A decrease in this mineral in the diet and an increase in water will lead to a very good result of weight loss.
- Increase the amount of protein in the diet
Protein is the main building material for our muscles, cells, hormones, enzymes.When losing weight on various diets, a loss of muscle mass is possible, as a result of which you will quickly gain weight back.
Increase in your menu the amount of low -fat cottage cheese, fish, low -fat meat, soy products (tofu, soy milk, soy).Soya - in its protein composition is not inferior to the meat, but is better absorbed, since plant protein has short amino acid chains.
- Keep a losing weight diary
Be sure to write down everything that you eat during the day.Details in grams.Do not miss anything.Some people think that a spoonful of jam or ketchup will not hurt.But during a sharp weight loss, such food will immediately be deposited into fat, which will significantly slow down the results.
After you achieve the desired result, you will need to reconsider your diet.You can pamper yourself tasty.But this must be done carefully, to know what time and in what quantities you can afford to afford.But while you are cleaning your stomach and sides, you can’t retreat from the diet.
If possible, calculate the number of calories in your diary.There should be 1200-1500 of them, it depends on your initial weight, activity, gender.
- Do simple physical exercises
With rapid weight loss, you need to move more.If there is no way to go to fitness or gym, go walking.You need to go at least 10 thousand steps per day.This number of steps will accelerate your metabolism and set up the body in the desired mood.
If desired, you can use such a useful invention as Shagomer.He will show how many steps you passed and how many calories have lost.
Do the exercises at any convenient time.During cleaning, sinks of dishes, you can dance, take your legs to the sides, etc.The more body movements, the faster the fat will leave, because you will spend more calories.
After all, no one canceled the basic rule of losing weight: you need to spend more calories than you get.
- Cosmetic home procedures for a more effective result
To accelerate fat discharge, you need to do home wraps.They improve the condition of the skin, help get rid of cellulite.It is very good to do honey wrap.
First you need to clean the skin with a scrub.Then spread with slightly warmed honey and wrap with cling film.Keep for about 40 minutes, then wash off with water.The wraps should be carried out regularly, at least every 3-4 days.There are other ways how to carry out wraps with oil, clay, and therapeutic mud at home.
Here are the main 10 whales of fast home weight loss.Adhere to these rules, and you will succeed!Be sure to write about your result, about what difficulties were during the fight against kilograms, what methods you used.
Thank you for your attention!See you in the next article.