During his work, a consultant for proper nutrition met many people who want to lose weight.But not only 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 hurry to bother you - there is no magic pill!To lose weight, you need to get involved in yourself, monitor your food and do at least minimal physical exercises.
But there are some secrets that will help you lose weight effectively and quickly!By observing these rules, you can drop to 5 kg a 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 is now saying goodbye to annoying volumes to look more attractive or improve your health, then this article is for you!
Where to start losing weight at home?
And you have to start with motivation!Unfortunately, you will not succeed without motivation.Is not enough to desire.You need to visualize your purpose.For example, you have a favorite dress (skirt, jeans, etc.), which you will not fit.Put the goal again to tell in this wonderful thing.
Or find your photo where you were in great condition 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, now.Don't wait tomorrow, next Monday, next year.
Basic rules for the rapid loss of weight at home
- Water mode to accelerate metabolism
Everyday you need to drink a minimum of 2 liters of pure non -carbonated water.It's water.Liquids, soups, teas and milk do not count.Don't 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 by "loss of weight".
And more moisture should be drunk in the morning.Immediately after you wake up, you should drink a glass of water, then still a glass before meals.So half a liter is already pressing.
Why do you need to drink so much in the morning?Because at night you lose a lot of moisture.
The water leaves with a breath, then, the morning urine.In the morning you are in the back of almost 1 liter of water!Therefore, it is essential to recharge water reserves.
Water cleanses the intestines, as a result of which food is best absorbed.Make sure you drink a glass of life 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 drunken fluid leads to the production of stress hormones, which begin the fat separation process.
- Reduce the number of simple carbohydrates
What does it relate to simple carbohydrates?These are our beloved cakes, pastries, potatoes, white rice, pasta from top grade flour, fast nail porridge, dry breakfast, juices, soda.This is all you need to exclude from your diet if you want to remove excess weight quickly.
This article is the most difficult, according to the most lost weight.Because many "withdraw from sweet", many have "so -called carbohydrate addiction".When you eat such food, carbohydrates are absorbed very quickly, a lot of sugar enters the bloodstream and, therefore, the pancreas releases 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 from liver to fat.And don't say that this sugar is needed for your brain.The brain really needs glucose, but not in such a quantity.
Glucose should be taken from slow (complex) carbohydrates.Which are slowly separated, and the sugar needed for vital activity gradually falls into the bloodstream.Slow carbohydrates do not give energy immediately and many, as simple, but a little for a long time.
Do not think that rice is dietary food.In fact, it is essentially the same simple carbohydrate as candy.Rice can be eaten unnecessary, brown, black.Macaroni can be eaten by solid varieties of wheat.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 food, food in a glass.This means, in part of such a product the required amount of protein, micro- and macroelements, and a little carbohydrates are placed.
Once you have eaten such food in the form of a cocktail, you get all the nutrients needed, comes a feeling of satiety, 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.
- Significantly reduce fat consumption
With the loss of urgent weight, you can reduce the amount of fat in the diet to 30 gr.But you do not have to do this for a long time, as the body will begin to have no healthy fats to build hormones, cell renewal, etc.
Remove animal fats from the menu: butter, layer, greasy meat, sausage.Restriction and plant.In one tablespoon there are 17 grams of sunflower oil, which is 153 kilocalor!
Do not eat anything fried.Prepare steam, bake in foil, sleeve, simmer without add fat.I also advise you to buy fish oil in tablets to store the body while losing weight.
- Partial food
I recommend eating fifth.Often, but little by little.Eat every 2-4 hours.The first breakfast should be immediately after you wake up.If you do large intervals between meals, then the next time you risk eating the most needed.
In addition, if for a long time not to eat, the body considers it a threat, and after getting the diet, most of them try to send "in reserve", that is, in fat.
This article is quite difficult to perform if you are too busy and wash around the city all day long.But you need to think about your menu for the day in advance, reserve the necessary morning food for the whole day.
- All -tos 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 pounds.And besides, alcohol is very high.
- To lose weight quickly, reduce the amount of salt
The salt day rate is a teaspoon without tops.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 stores water in the body.Leading 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 you lose weight in different diets, a loss of muscle mass is possible, as a result of which you will quickly gain back weight.
Increase your menu amount of low cheese of cottage cheese, fish, low meat, soybean products (tofu, soy milk, soybeans).Soya - in its protein composition is not inferior to meat, but is best absorbed, as the plant protein has short amino acid chains.
- Keep a weight loss journal
Make sure you write everything you eat during the day.Details in grams.Remember nothing.Some people think a spoonful of blocking or ketchup will not hurt.But during a sharp loss in weight, such food will immediately be deposited in fat, which will significantly slow down the results.
Once you have achieved the desired result, you will need to reconsider your diet.You can caress yourself delicious.But this should be done carefully, to know what time and in what amount you can afford to afford.But while you are cleaning your stomach and sides, you cannot withdraw 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 the gym or gym, go walking.You should go at least 10,000 steps a day.This number of steps will speed up your metabolism and place the body in the desired mood.
If you want, you can use such a useful invention as Shagomer.He will show how many steps you have passed and how many calories have been lost.
Do the exercises at any appropriate time.During cleaning, dishes, you can dance, get your feet on the sides, etc.The more body movement, the sooner the fat will be removed because you will spend more calories.
After all, no one canceled the basic rule of weight loss: you have to spend more calories than you get.
- Home cosmetic procedures for a more effective result
To accelerate fat discharge, you need to make home endings.They improve the condition of the skin, help get rid of cellulite.Already very good to make honey wrappers.
First you need to cleanse the skin with a scrub.Then spread it with slightly warmed honey and wrap it with clinging film.Hold for about 40 minutes, then wash with water.Conclusions should be performed regularly, at least every 3-4 days.There are other ways on how to perform oil, clay and therapeutic mud at home.
Here are the 10 main whales of rapid weight loss at home.Respect these rules and you will succeed!Be sure to write about your result, which difficulties were during the fight against pounds, which methods did you use.
Thank you for your attention!See you in the next article.