During his work, a consultant on proper nutrition has met many people who want to lose weight.But not only do you 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 am in a hurry to upset you - there is no magic pill!To lose weight, you need to get involved, monitor your diet and do at least minimal exercise.
But there are some secrets that will help you lose weight effectively and quickly!By observing these rules, you can fall to 5 kg a week and even more!The result will depend on the original weight.The greater the mass, the earlier the extra pounds go!
If your goal now is to say goodbye to the 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 not succeed without motivation.It is not enough to ask.You need to visualize your goal.For example, you have a favorite dress (skirt, jeans, etc.) in which you will not fit.Put the target again to show up in this wonderful thing.
Or find your photo where you were in excellent shape and hang in a prominent place (you can pictures of a beautiful girl you want to be).Find your way to force yourself to work.And start losing weight today, right now.Don't wait tomorrow, next Monday, next year.
Basic rules for fast weight loss at home
- Water regime to accelerate metabolism
You should drink at least 2 liters of clean unarmed water every day.It's water.The juices, soups, teas and milk are not counted.Don't be afraid to drink if you have swelling.On the contrary, when you drink enough, excess fluid from the body will be separated.This has been tested for many of my "weight loss".
And more moisture should be drunk in the morning.Immediately after waking up, you should drink a glass of water, then be a glass before eating.So half a liter is already writing.
Why should you drink so much in the morning?Because at night you lose a lot of moisture.
The water leaves with a breath, then, morning urine.You are in the back of almost 1 liter of water!It is therefore vital to fill in the stocks of water.
The water cleans the intestine, which resulted in the food better.Be sure to have 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.Increasing the amount of drunkenness of fluid leads to the production of stress hormones that begin the process of fat separation.
- Reduce the number of simple carbohydrates
What about simple carbohydrates?These are our favorite sweets, sweets, potatoes, white rice, pasta of the highest class, fast mess, dry breakfast, juices, baking 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 weight loss.Because many "pull the sweet", many have the so -called "carbohydrate addiction".When you eat such foods, 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 start.
Excess sugar is quickly processed by the liver in fat.And don't say this sugar is needed for your brain.The brain really needs glucose, but not in that amount.
Glucose from slow carbohydrates (complex) should be obtained.Which are slowly divided and the sugar needed for vital activity gradually enters the bloodstream.Slow carbohydrates do not give energy at once and many, as simple, but a little for a long time.
Do not think that rice is a diet food.In fact, he is essentially the same simple carbohydrates as candy.Rice can be eaten unnecessary, brown, black.Macarona can be eaten by hard 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 nutrition, nutrition in glass.That is, in one part of such a product the required amount of protein, micro- and macro-elements and a little carbohydrate is placed.
After eating such food in the form of a cocktail, you get all the nutrients you need, 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 start to have healthy fats to build hormones, renewal of cells, etc.
Remove the animal fat from the menu: butter, lard, fat, sausage.Limit and plant.There are 17 grams of sunflower oil in one tablespoon, which is 153 kilocalories!
Don't eat anything fried.Prepare steam, bake in foil, sleeve, simmer without adding fat.I also advise you to buy fish oil in tablets to keep your body during weight loss.
- Eating
I recommend eating a fractional.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 run the risk of eating more necessary.
In addition, if a long time not eating, the body views it as a threat and after receiving the diet, most of them try to send "in reserve", that is, to grease.
This item is quite difficult to perform if you are too busy and wash around the city throughout the day.But you need to think about your menu for the day in advance, to stock up with the necessary food in the morning for the whole day.
- All -alcohol
If you decide to lose weight quickly, then you will need to say goodbye to alcohol.It breaks the hormonal background that will prevent you from getting rid of boring pounds.And besides, alcohol is very high calorie.
- To lose weight quickly, reduce the amount of salt
The daily rate of salt is a teaspoon 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, midfield products, mayonnaise, sauces, canned food).
Salt keeps water in the body.Which leads to edema, cellulite and excess weight.Reducing this mineral in the diet and increasing water will lead to a very good result in weight loss.
- Increase the amount of protein in the diet
Protein is the main building material for our muscles, cells, hormones, enzymes.With a weakening of various diets, loss of muscle mass is possible, resulting in a quickly gaining weight.
Increasing your menu the amount of low house, fish, low fat meat, soy products (tofu, soy milk, soybeans).Soy -in its protein composition it is no less than meat, but it is better absorbed as the plant protein has short amino acid chains.
- Keep the weight loss log
Be sure to write everything you eat during the day.Details in the grams.Don't miss anything.Some people think a spoon of sweet or ketchup will not hurt.But during a sharp weight loss, such food will immediately be delayed in fat, which will significantly slow the results.
Once you have achieved the desired result, you will need to review your diet.You can pamper yourself delicious.But this must be done carefully to know what time and in what quantities you can afford to afford.But while cleaning your stomach and on the side, you cannot withdraw from the diet.
If possible, calculate the number of calories in your diary.There must be 1200-1500 of them, it depends on your original weight, activity, gender.
- Do simple exercise
With rapid weight loss you have to move more.If there is no way to go to the gym or fitness, go to walk.You have to go at least 10 thousand steps a day.This number of steps will accelerate your metabolism and adjust the body in the desired mood.
You can use such a useful invention as Shagomer if you wish.He will show how many steps you have gone and how many calories they have lost.
Do the exercises at every convenient time.During cleaning, dish sinks, you can dance, take your feet on the side, etc.The more body movements, the faster the fat will leave because you will spend more calories.
After all, no one has canceled the basic weight loss rule: you need to spend more calories than you get.
- Cosmetic home procedures for more effective result
To accelerate the discharge of fat, you need to make home packs.They improve the condition of the skin, help to get rid of cellulite.It is very good to make honey shells.
First you need to clean the skin with a scrub.Then extend with slightly warmed honey and wrap with a fitting film.Hold for about 40 minutes, then wash with water.Packaging should be made regularly, at least every 3-4 days.There are other ways to make packs with oil, clay and therapeutic mud at home.
Here are the main 10 whales with fast home weight loss.Stick to these rules and you will succeed!Be sure to write about your result, what difficulties were during the fight against the pounds, what methods you used.
Thank you for your attention!See you in the next article.