The problem of overweight is now particularly prominent. Constant stress, low physical activity, sedentary work, a lot of fast food, ignorance of the basics of proper nutrition-this is not good for us, not good for our figure and beauty. First of all, you should seek help from all your organizations and adjust to fight against demons such as laziness and bad eating habits. Our mission 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 sit on kefir or a buckwheat for a few days and then lose weight quickly. But soon the problem will reappear, because short-term dieting does not give reliable results, and they can even cause damage in the form of diseases or metabolic disorders. A bigger enemy is the weight-loss drug, which is like magic, which is expected to give us the ideal slim figure. But remember, this type of medicine will clear our body of fluids and all useful things.
Good nutrition and calorie distribution is your helper. Train yourself to develop a correct lifestyle, and the excess weight will disappear. It is considered safe to dump a maximum of 3 kg per month: there is no risk of muscles becoming slack, and metabolic processes are not affected. You don't need to torture yourself with a strict diet to lose weight fast.
How to get and motivate yourself to lose weight at home
When making a weight loss decision, you need to adjust yourself. Alone, figure out why you want to look like a slim Barbie? What forced you to do this? How to lose weight:
- Make a weight loss plan, write a diary, and celebrate your achievements.
- Convince yourself that you are not only losing weight, but also improving your life in quality.
- Practice self-discipline.
- Don't be afraid to ask your loved ones for support.
- Convince yourself that you deserve beauty, slimness and happiness.
- Losing weight is for yourself, not for others.
How to eat
The entire weight loss system is based on three pillars-motivation, nutrition, and exercise. We have figured out the first one, and we continue to discuss the issue of proper nutrition and health. Your healthy diet should be based on the following rules:
- When you eat less energy than you consume, you lose weight. In addition, the diet should be balanced.
- Use part of the diet. If the diet is irregular, the body will store fat. Therefore, make a plan to eat five or seven meals at the same time each day.
- To lose weight quickly at home, please record the serving size: a serving of fish or meat should be placed in the palm of your hand, fruit-two fists, mashed potatoes or porridge-one fist, bread-130 grams, fermented dairy products-a cup.
- It is important to organize the small meals between the main meals correctly. It can be a salad from fruits, vegetables, dried fruits, low-fat fermented dairy products.
- Forget about your trip to the refrigerator every night. You should go to bed with a relaxed feeling, not a full stomach, so that you can sleep deep and full.
Let's see what the main meal should be:
- The right breakfast-protein, complex carbohydrates, will provide energy, building materials. This kind of breakfast can be saturated for a long time without fast food. Choose a piece of fish or meat, egg white, milk porridge or yogurt.
- Eat protein, complex carbohydrates, and fiber for lunch. Regarding soup, there is no conclusion yet, but vegetable cream soup will become a loyal helper on the road to weight loss. You can't combine the soup with the second one. If you can't live without a second course, then only eat fish or meat, but refuse side dishes.
- Dinner should include fiber or protein-lean chicken, fish, meat, vegetable salad, fat-free steamed vegetables.
In addition, it is worth mentioning the individual nutrition. This principle of building a diet helps normalize digestion and reduce weight: so you can avoid food rot and fermentation. All products are divided into animal protein, starch, vegetables and herbs, dried fruits and nuts, and cooked vegetables and fruits. Starches include cooked starchy vegetables, avocados, beans, cereals, bread, whole wheat pasta, and boiled corn. Animal protein is cheese, seafood, fish, meat, and eggs. Consider the rules for separate meals:
- All vegetables are mixed with starch.
- Products of the same category can be combined with each other.
- Avocado is used as starch.
- Except cooked starchy vegetables, all vegetables can be supplemented with animal protein.
- The fruit can be eaten on an empty stomach or three hours after a meal.
- Dairy products are combined with animal protein.
- 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, and any food except fresh fruits are suitable.
What is not recommended
In order to make the road leading to the ideal thorny effect quickly, give up the use of such products:
- Fatty, spicy, fried food, kimchi, bacon, canned food;
- fast food;
- Instant product
- Mayonnaise and other fatty sauces;
- Abundant pastries and bread;
- sugar;
- Candies other than fruit or dried fruit;
- High-end wheat pasta.
What exercise do I need to lose weight quickly
You can go to the gym, refuel under the supervision of the coach, and exercise on the simulator. However, we will teach you how to easily manage the area of your apartment without having this "fun" of life. The following are effective family sports activities for each female problem area. Remember, before doing this, it is recommended to do a slight warm-up to warm up the muscles, such as running or jumping. After that, do a ten-minute complex to stretch the muscles and relieve muscle tension.
Weight loss exercises for the abdomen and sides
The first exercise is for the side, which is to help thin the waist, remove fat, and lose weight. Remember, the breathing pattern for each exercise should be as follows: work hard-exhale, relax-inhale.
- Implementation plan: We spread our legs to the width of your shoulders, and we spread our arms to both sides, parallel to the floor. We bend forward by twisting, touching the floor near the left leg with our right hand, and vice versa.
- Number of repetitions: 15 tilts.
The second action of thin waist and flat abdomen is to load the abdominal muscles:
- Implementation plan: We lie on the mat, start to lift our straight legs above our heads, and then put them down without touching the floor.
- Number of repetitions: 15 times, two groups.
The last exercise of the upper abdomen group:
- Implementation plan: We sit on the mat, knees bent, and heels on the ground. We put our hands behind our necks and tore off the head, shoulders and shoulder blades from the floor. Then we go down.
- Number of repetitions: 25 times, two groups.
Suitable for thighs and buttocks
Wall squat:
- Implementation plan: We press our back against the wall, spread our feet shoulder-width apart, and start sliding along the wall until our knees bend at a right angle. After a few seconds, we return.
- Number of repetitions: two groups, 10 times in each group.
Lunges are one of the best exercises for stovepipe and buttocks:
- Implementation plan: We take dumbbells, and without dumbbells, we arm ourselves with bottled water. Take a step forward with your right foot and lower your body until the knee of your left leg is one centimeter off the ground.
- Number of repetitions: Ten times for each leg, several times close.
How to lose weight on cheeks-facial exercises
It would be wise not only to deal with your body, but also to deal with your face. After all, it is unfair if the waist becomes sharply defined, and the chubby cheeks will remind one of the previous weight. Facial weight loss is also possible.
- We tighten the muscles of our mouths, we sing vowels.
- We fold the lips with the tube and pull them forward.
- We opened our mouths and licked our lips.
- We swell and pull our cheeks as much as possible.
Folk remedies for fast weight loss
It's time to open grandma's box and take out the blended recipe from there. Don't think that folk remedies are a panacea for nasty fat. It is a good accompaniment to proper nutrition and exercise. The indisputable advantage of using grandmother's slim recipes is that they fill the body with minerals and vitamins.
Apple cider vinegar
Apple cider vinegar is rich in valuable organic acids and trace elements, which can improve the metabolic process, digestion, and decompose carbohydrates and fats in food, helping to lose weight quickly. It also helps reduce appetite. How can I use it?
- Pour a teaspoon of vinegar into a glass of water and drink it 20 minutes before meals. Take it daily for no more than one year.
- Vinegar wrap-helps prevent cellulite, stretch marks, and promote weight loss. Mix the water and vinegar one by one, moisten the cloth, and wrap the problem area for forty minutes. Wrap it on.
Cabbage juice
Cabbage juice improves digestion and metabolism, helps eliminate toxins and toxins, removes fat deposited on the intestinal wall, and helps to lose weight quickly at home. how to use?
- One cup (only 4 rubles) before and in the evening for two weeks. Allow the beverage to heat up slightly.
- Cabbage juice can be mixed with apple or carrot juice to improve taste.
- Don't add salt.