During his work, a consultant on proper nutrition met many people who want to lose weight.But not only to build, but do it quickly!And even better - there is everything you want and at the same time losing weight.
If you belong to this category of people, I entrust myself to disturb yourself - there is no magic pill!To lose weight, you have to engage in yourself, monitor your diet and do at least minimum physical exercises.
But there are some secrets that will help you lose weight effectively and quickly!By observing these rules, you can go down to 5 kg per week and even more!The result will depend on the initial weight.The bigger the mass, the extra pounds are first!
If your goal is now saying goodbye to annoying volumes to appear more attractive or improve the state of health, then this article is for you!
Where to start homemade weight loss?
And you have to start with the motivation!Unfortunately, you will not succeed without motivation.It is not enough to desire.You have to view your goal.For example, you have a favorite dress (skirt, jeans, etc.), in which you will not adapt.Put the goal again to show off in this wonderful thing.
Or find your photo where you were in excellent shape and hang in an important place (you can photos of a beautiful girl you want to be).Find your way of forcing you to work.And it starts losing weight today, right now.Don't wait for tomorrow, next Monday, next year.
Basic rules for rapid weight loss at home
- Water mode to accelerate the metabolism
Every day it is necessary to drink a minimum of 2 liters of non -cardiac pure water.It is water.The juices, soups, tea and milk do not count.Don't be afraid to drink if you have swelling.On the contrary, when you drink enough, the excess fluid from the body will be excreted.This is tested for many of my "losing weight".
And more humidity should be drunk in the morning.Immediately after waking up, you have 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 humidity.
The water leaves the breath, then, morning urine.In the morning you are in the back of almost 1 liter of water!Therefore, it is essential to reintegrate water reserves.
The water determines the intestine, due to which the food is better absorbed.Make sure to drink a glass of life that gives humidity before each meal, if you want to lose weight quickly.
Always bring a bottle of water with you and drink often, in small sips between meals.An increase in the amount of drunk fluid leads to the production of stress hormones, which begin the process of division of fat.
- Reduce the number of simple carbohydrates
What refers to simple carbohydrates?These are our beloved desserts, pastries, potatoes, white rice, high -level flour pasta, quick porridge, dry breakfast, soda juices.That's all you need to exclude from your diet if you want to quickly remove the excess weight.
This object is the most difficult, according to most of the loser weight.Because many "pull the cake", many have the so called "carbohydrate addiction".When you eat these 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, problems with the vases will begin.
Excess sugar is quickly elaborated by the Grasso liver.And don't say that this sugar is necessary for your brain.The brain really needs glucose, but not in this quantity.
Glucose must be obtained from slow carbohydrates (complex).Which are slowly divided and the sugar necessary for vital activity gradually falls into the bloodstream.Slow carbohydrates do not give energy simultaneously, as simple, but a little for a long time.
Don't think that rice is dietary foods.In fact, it is essentially the same simple candy carbohydrate.Rice can be eaten useless, brown, black.The macarone can be eaten by solid wheat variety.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 functional nutrition so called, nutrition in a glass.That is, in a part of this product, the required quantity of proteins, micro and macroelements and a little carbohydrates are positioned.
Having eaten these 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 normal food.You can eat it instead of breakfast or dinner.
- Strongly reduce fat consumption
With emergency weight loss, it is possible to reduce the quantity of fat in the diet at 30 gr.But you shouldn't do it for a long time, since the body will begin to lack healthy fats to build hormones, cell renewal, etc.
Remove animal fat from the menu: butter, lard, fatty meat, sausage.Limit and plant.In a spoon there are 17 grams of sunflower oil, which are 153 kilocalories!
Don't eat anything fried.Prepare steam, cook in sheet, sleeve, cook over low heat without adding fat.I also recommend you buy fish oil in tablets to keep the body during weight loss.
- Fractional nutrition
I recommend eating fractionally.Often, but little by little.Eat every 2-4 hours.Breakfast should be immediately after waking up.If you carry out great intervals between meals, the next time you risk eating more.
Furthermore, if for a long time not to eat, the body considers it a threat and upon receipt of the diet, most of them try to send "in reserve", that is, fat.
This object is quite difficult to perform if you are too busy and I cut around the city all day.But you should think in advance of your menu for the day, stock up on the food necessary in the morning for the whole day.
- All -eut of alcohol
If you decide to lose weight quickly, you will have to say goodbye to alcohol.Viola the hormonal background, which will prevent you from getting rid of boring kilograms.And also, alcohol is very high.
- To lose weight quickly, reduce the amount of salt
The salt rate is a teaspoon without top.This is the composition of all dishes.Therefore, try in salt less.Do not use finished products, they always have a lot of salt (cheese, sausage, semi -final products, mayonnaise, sauces, canned foods).
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 an excellent result of weight loss.
- Increases the amount of protein in the diet
Protein is the main building material for our muscles, cells, hormones, enzymes.When you lose weight for various diets, a loss of muscle mass is possible, due to which weight is quickly obtained.
The menu increases the amount of cottage with low fat, fish, low fatty meat, soy products (tofu, soy milk, soy).SOYA - In its protein composition it is not less than meat, but it is better absorbed, since the vegetable protein has short amino acid chains.
- Keep a losing weight diary
Make sure to write everything you eat during the day.Details in the grams.Don't miss anything.Some people think that a spoonful of jam or ketchup will not hurt.But during a strong weight loss, this food will be immediately deposited in fat, which will significantly slow down the results.
After getting the desired result, you will have 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 allow yourself.But while cleaning your stomach and sides, you can't withdraw from the diet.
If possible, calculate the number of calories in the diary.There should be 1200-1500, it depends on your initial weight, activity, genre.
- Do simple physical exercises
With a quick weight loss, you need to move more.If there is no way to go to fitness or gym, go walk.You have to do at least 10 thousand steps per day.This number of steps will accelerate your metabolism and create the body in the desired mood.
If desired, you can use such a useful invention as Shagomer.He will show how many steps you have passed and how many calories have lost.
Do the exercises at any convenient time.During cleaning, dishes, you can dance, bring your legs to the sides, etc.More body movements, faster the fat will leave, because you will spend more calories.
After all, nobody canceled the basic rule to lose weight: it is necessary to spend more calories than you get.
- Cosmetic home procedures for a more effective result
To accelerate the exhaust of fat, you need to do the compresses at home.They improve skin conditions, help you get rid of cellulite.It is very nice to make a honey winding.
First you have to clean the skin with a scrub.Then distribute with slightly heated honey and wrap with plastic wrap.Keep for about 40 minutes, then washed with water.The compresses should be performed regularly, at least every 3-4 days.There are other ways on how to perform compresses with oil, clay and therapeutic mud at home.
Here are the 10 main whales of quick weight loss for the home.Adhere to these rules and you will be successful!Make sure to write about your result, on what difficulties they have been during the fight against kilograms, what methods you used.
Thanks for your attention!See you in the next article.