During his work, a proper nutrition consultant met many people who want to lose weight.But not only build, but also do it quickly!And better yet, there is everything you want and at the same time lose weight.
If you belong to this category of people, I rushed to break you - no magic pills!To lose weight, you need to engage in yourself, monitor your diet and 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 per week and even more!The result will depend on the original weight.The bigger the mass, the faster the extra pounds!
If your goal is now goodbye to annoying volumes to look more attractive or improve your health, then this article is for you!
Where to start home -made weight loss?
And you have to start with motivation!Unfortunately, you will fail without motivation.That is not enough to want it.You have to play your goal.For example, you have your favorite dress (skirt, jeans, etc.) in which you do not fit.Turn the goal again to show this wonderful thing.
Or find your photo where you were in great shape, and you dwell on a prominent place (you can photos with a beautiful girl you want to be like).Find the way to force yourself to work.And start losing weight today, right now.Don't wait tomorrow, next Monday, next year.
Basic Rules for Losing Weight at Home
- Water mode to speed up metabolism
You have to drink at least 2 liters of pure non -carbonated water every day.It's water.Juices, soups, tea and milk are not counted.Don't be afraid to drink if you have swelling.On the contrary, when you drink enough fluid from your body, you will be released.It 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 already writes.
Why do you have 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 on the back of almost 1 liter of water!Therefore, it is important to supplement the water reserves.
Water cleanses the intestines, which results in better absorption of food.Be sure to drink a glass of life humidity before each meal if you want to lose weight quickly.
Always carry a bottle of water with you and often drink in small meals between meals.An increase in fluid drinking leads to stress hormone formation, which begins the process of breaking down fat.
- Reduce the simple number of carbohydrates
What about simple carbohydrates?These are our beloved sweets, pastries, potatoes, white rice, pasta from the highest grade flour, fast cooking porridge, dry breakfast, juice, soda.This is all you need to exclude from your diet if you want to quickly remove excess weight.
This item is the most difficult, according to most lost weight.Because many "pull on the sweet", many have so -called "carbohydrate addiction".When eating such foods, carbohydrates are absorbed very quickly, the bloodstream comes in a lot of sugar, and so the pancreas emits a lot of insulin to remove this sugar.If the sugar is in the blood for a long time, problems with vessels will begin.
Excessive sugar is quickly treated with fat liver.And don't say this sugar is needed for your brain.The brain really needs glucose, but not in such quantities.
Glucose should be obtained from slow carbohydrates (complex).What is slowly breaking down and the sugar needed for vital activity is gradually in the bloodstream.Lenie carbohydrates do not provide energy at once and a lot, for example, simple but a little long.
Do not think that rice is dietary food.In fact, he is essentially the same simple carbohydrate as candy.Rice can be eaten unnecessarily, brown, black.The pasta can be eaten from solid wheat varieties.It is better to exclude potatoes from the diet.
There is another way to reduce the amount of carbohydrates and lose weight quickly.It is such a so -called functional diet, a diet in a glass.That is, the amount of protein, micro- and macronutrients and a little carbohydrates in one part of this product.
After eating such food in a cocktail, you get all the nutrients you need, feeling a feeling of satiety, but at the same time less calories and carbohydrates get into the body than from ordinary food.You can eat it instead of breakfast or dinner.
- Reducing fat consumption rapidly
With emergency weight loss, you can reduce the amount of fat to 30 gr.But you should not do it for a long time, as the body will start healthy fat to create hormones, cell restoration, etc.
Remove animal fat from the menu: butter, bacon, fat meat, sausage.Limit and plant.One tablespoon contains 17 grams of sunflower oil, which is 153 kilocalories!
Don't eat anything baked.Prepare steam, bake in foil, sleeve, boil on low heat without adding fat.I also advise you to buy fish oil in tablets to maintain your body during weight loss.
- Fractional diet
I recommend eating fractionally.Often, but gradually.Eat every 2-4 hours.The first breakfast should be immediately after waking.If you take great intervals between meals, next time you risk eating more needed.
In addition, if you do not eat for a long time, the body considers it to be a threat and, when you get a diet, most of them try to send it to "reserve", that is, fat.
This item is quite difficult to execute if you are too busy and wash around the city all day.But you should think about your daily menu in advance, accumulate the food you need all day in the morning.
- All alcohol
If you decide to lose weight quickly, you will have to say goodbye to alcohol.This violates a hormonal background that will prevent you from getting rid of boring kilograms.And besides, alcohol is very high in calories.
- Reduce the amount of salt to lose weight quickly
The salt day speed is teaspoons without the top.This is the composition of all dishes.So try to salt less.Do not use finished products, they always have a lot of salt (cheese, sausage, partially prepared products, mayonnaise, sauces, canned food).
Salt retains water in the body.Which leads to edema, cellulite and overweight.Loss of this mineral in the diet and water gain will lead to a very good weight loss result.
- Increase the amount of protein in your diet
Protein is the key to our muscles, cells, hormones, enzymes.By losing weight on different diets, it is possible to lose muscle mass, resulting in quickly gaining weight.
Increasing your menu with low fat cottage cheese, fish, low fat meat, soy products (tofu, soy milk, soy).Soy - protein is not inferior to meat but is better absorbed because plant proteins have short amino acid chains.
- Keep losing weight diary
Be sure to write down everything you eat during the day.Details in grams.Don't miss anything.Some people think that a spoon will not hurt jam or ketchup.But during sharp weight loss, such foods will be immediately deposited in fat, which will significantly slow down the results.
After achieving the desired result, you will need to review your diet.You can pamper yourself delicious.But this should be done carefully to know which time and in what quantities you can afford.But while you are cleaning your stomach and sides, you cannot step out of your diet.
If possible, calculate the number of calories in the diary.Of these should be 1200-1500, it depends on your original weight, activity, gender.
- Do simple physical exercises
With a quick weight loss you need to move more.If you are not able to go to the fitness or gym, go for a walk.You have to go at least 10 thousand steps a day.This number of steps will speed up your metabolism and create your body in the desired mood.
If you want, you can use such a useful invention as Shagomer.He will show you how many steps you endure and how many calories you have lost.
Do exercises at any convenient time.During cleaning, food sinks, you can dance, take your feet sideways, etc.The more body movement, the faster the fat will leave, the more calories you spend.
After all, no one canceled the basic rule of weight loss: you have to spend more calories than you get.
- Cosmetic home procedures for a more effective result
You need to make home packaging to speed up the fat discharge.They improve skin condition, help get rid of cellulite.It is very good to do the honey wrap.
First you need to clean your skin with a scrub.Then spread with a little warmed honey and wrap with a folding film.Store for about 40 minutes, then wash with water.The wraps should be made regularly, at least every 3-4 days.There are other ways to home -made oil, clay and therapeutic mud.
Here are the main 10 whales with fast home weight loss.Follow these rules and you will succeed!Be sure to write about your score, what difficulties were in the fight against kilograms, what methods you used.
Thank you for your attention!See you in the next article.