How to lose weight at home quickly and without grueling diets?

In most cases, losing weight is as simple as changing your lifestyle and adding a few diets and exercise habits, and the process will start on its own. At the same time you do not need to starve and train hard in the gym. Avoiding certain foods, performing simple daily exercises, drinking lots of clean water and lots of rest will keep you in shape for the rest of your life.

Principles of weight loss

Weight loss will be followed by fatigue and constant tiredness.

1. Calorie deficit, when the body burns more energy than it consumes. At the same time, it is a mistake to think that you should consume 1000 kilocalories a day or even less. To lose weight using this method, it is enough to calculate your daily calories according to the formula and reduce it by 200-300 kcal per day. A diet supplemented with exercise will be more effective.
2. When eating foods with a low glycemic index. This is the speed at which food is digested. The lower it is, the longer this process takes, respectively, the more energy the body expends to absorb it. Therefore, in very effective nutrition systems, weight loss occurs through the use of "necessary" foods, even in unlimited quantities.
3. By drinking enough water. Often a few extra pounds are excess fluid that does not leave the body due to the small amount of water and large amounts of salt.
4. When cleansing the body. When the intestines are released from toxins and toxins, a healthy microflora is formed in them, which is a favorable condition for healthy digestion. You can cleanse yourself without pills and medicines, only with the help of natural products.
5. By speeding up the metabolism. When all metabolic processes are rapid, it is easy for a person to stay in shape without dieting.

How to lose weight fast?

Losing weight at home requires a holistic approach. It is recommended to cleanse the body, apply methods to speed up metabolism, adjust diet and daily exercise.

Purification of the body

Getting out of the body of toxins and toxins contributes to the daily use of products such as:

• Beets and dishes from it. You can eat raw vegetables, their juice or heat treatment, as a separate dish or as part of others.
• Dried fruits, especially prunes.
• Green vegetables and fruits: white cabbage (fresh or sauerkraut), herbs, cucumbers, zucchini, celery, onions, garlic, apples, kiwis.
• Citrus fruits, especially grapefruits and lemons.
• Cranberry.
• carrots.
• Celery.
• Flax products: seeds, flour, bran, oil. You can eat for a long time, but the daily dose of each product should not exceed 20 g. If the weight loss course is short - no more than 14 days - then 50 g per day.
• Plain pure still water.

In addition, various teas and cocktails will be effective:

1. Ginger tea. To prepare it, 20 grams of ginger root, grated on a fine grater, pour 0, 5 liters of boiling water and leave to boil in a thermos for several hours. Then add the juice of half a lemon, a pinch of paprika and drink throughout the day between meals. In addition to cleansing, this drink strengthens the immune system.
2. Kefir-based drinks: with cinnamon, raw or boiled beets.
3. Sassi water. The recipe is simple: cut the cucumber and lemon into circles, add 20 grams of ginger, finely chopped mint leaves, pour 2 liters of plain water at room temperature, refrigerate overnight. Drink the next day. It is recommended to prepare a new cocktail every day, as the components in the composition lose their properties over time.

Another way to cleanse the body, especially after the holidays with a characteristic feast, is with the help of activated carbon. The daily dose is calculated (1 tablet for every 10 kg of body weight) divided into 3 doses. The first is consumed on an empty stomach, the rest - before main meals for half an hour. In all cases it is necessary to drink very plain water, optimally - 2 glasses. The course of cleaning in this way should not last more than 10 days, ideally - 7.

None of the ways to cleanse the body is a self-sufficient method of weight loss and all of them can lead to long-term results only in combination with proper nutrition and exercise.

How to speed up metabolism?

The most effective and harmless ways to speed up your metabolism are the following:

1. The use of a large number of protein products: lean meat, all kinds of fish and seafood, eggs, dairy products and plant proteins. They should be at least 40% in the diet for weight loss. Another 40% should be slow carbohydrates and foods rich in fiber: cereals, vegetables, fruits, vegetables. A little more carbohydrates - about 50% - are needed by children because they consume a lot of energy.
2. Drink plenty of water - at least 8 glasses a day. The addition of lemon juice is welcome.
3. Linking physical activity, especially cardio and aerobic exercise. They do not require any costs: you can run, jump rope and ride a bike in the park or at the nearest school stadium at a convenient time.
4. Fractional feeding according to the regime. Frequent but not bulky meals at the same time contribute to the coordinated work of all body systems.
5. Regular visits to the bath or sauna. Optimally - once every 7-14 days.
6. The introduction of hungry days of kefir, raw plant foods, buckwheat, rice. Without harm to health, they can be performed once a week.
7. Healthy sleep lasting at least 7-8 hours. When sleep patterns are disturbed, the body enters a state of stress. Nature has predicted that during such periods metabolic processes will be slowed down in order to save energy and store fat reserves. Therefore, rest is a major component of healthy weight loss.

In men, the metabolism is much faster, this is due to physiology. Physical activity, drinking water (at least 8 glasses) and partial nutrition are enough to speed up their metabolism. Using other methods will lead to weight loss even faster.

Nutrition tips

To lose those extra pounds quickly and easily, you need to switch to a healthy balanced diet. Basic rules:

1. Eliminate from the diet foods containing fast carbohydrates: sugar and confectionery, meat surrogates in the form of sausages, sausages, sauces such as mayonnaise and ketchup, flour products, all harmful snacks (chips and crackers).
2. Form a diet of protein, vegetables, fruits, grains, dairy and sour milk products.
3. Count the calories, try to create a deficit. You need to reduce them gradually, taking into account changes in weight.
4. Reduce the amount of salt consumed, if possible, abandon it completely. This will contribute to the release of excess fluid from the body and will create the effect of rapid weight loss - for a week of salt-free diet you can become 2-4 kg lighter.
5. It is correct to drink water and other beverages - before meals and at least 1, 5 hours after. Once in the digestive tract before eating, it fills a certain part of the stomach, which leads to the consumption of less food. It is advisable to refrain from drinking immediately after a meal, due to the fact that the liquid will not affect the concentration of gastric juice, diluting it, and will not complicate digestion. In connection with these progressive nutritionists recommend to abandon the classic first courses, replacing them with vegetable puree soups.
6. Do not overeat. Proponents of the "5 tablespoons" diet claim that it is from the intake of excessive amounts of food that overweight is delayed and diseases of all organs appear. The gastrointestinal tract can not cope with the load, food rots in the intestines and this leads to various failures. The recommended average portion sizes are 200-300 grams for main dishes and 100-150 for snacks.
7. Eat right - that is, slowly, carefully chew food.

Sample daily diet.

> zxtable border = "1" cellpadding = "0" >nutrition Plate one Each of the cereals in the water: buckwheat / rice / oatmeal + fruit salad or a mixture of nuts and dried fruits / scrambled eggs with vegetables 2 The right dessert: cookies with oatmeal or home-made energy bars (without sugar) / casserole with cottage cheese / cheesecake / dried fruit cakes 3 Vegetable salad / stew + boiled / roasted poultry 4 Dairy product + berries five Fish / seafood with vegetables

To lose weight as effectively as possible, you must adhere to the following recommendations:

• Drink 2 teaspoons of linseed oil on an empty stomach, after 20 minutes - 2 glasses of water and only after another 20 - have breakfast.
• Make salads with lemon juice and olive oil.
• Eat fruit in the morning (prefer citrus fruits and berries) and low-fat yogurt in the afternoon.
• Add flaxseed, bran, fiber to ready meals.
• Replace sugar with stevia and a little honey.
• Overcome evening hunger with low-fat cottage cheese, kefir or egg white.
• For several hours before going to bed, drink nothing but plain water. Its amount should also be regulated, especially in people prone to edema.

Exercise

Many employees in the fitness industry have proven that regular exercise and proper diet are much more effective for weight loss than intense but not systematic physical activity. They can be applied at home. Training options:

1. Charging in the morning lasting 10-15 minutes.
2. Breathing exercises - some yoga asanas, postures for bending the body. It is very important to learn to breathe properly from the beginning. Practical experience shows that the supply of oxygen to muscle tissue in these activities has a significant effect in reducing volumes. One of the easiest and most effective - the exercise "vacuum", which should be performed on an empty stomach. It quickly and effectively relieves the stomach and improves digestion thanks to the internal massage of the stomach. Recommended for all women after pregnancy - this is the best way to deal with diastasis. Exercise "vacuum"
3. Circuit training with or without weights. They help keep all the muscles of the body in good shape and are considered the best weight loss loads for beginners in sports. Their essence is that a set of exercises for different muscle groups is done at a fast pace in one approach 3-4 times. The number of repetitions in one approach is 12-20. A huge advantage of such activities is that it does not require special equipment and costs. The following is an example of an effective 20-minute workout.
4. Cardio loads - at home on the simulator or in the fresh air. They bring the best results when performed on an empty stomach or after strength training. It can be running: one pace or interval, cycling, roller skating, brisk walking or jumping. The duration should be determined by how you feel, ideally 40-50 minutes at a medium pace. It is recommended at least 1 day a week for a break from physical activity.

Additional methods

In addition to all of the above, weight loss contributes to:

1. Prolonged exposure to fresh air. Many experts say that being overweight occurs due to lack of oxygen in the body and recommend going to environmentally friendly areas as often as possible and for as long as possible.
2. Cosmetic treatments. Leaders among all possible: massage, wrapping, rubbing. The massage may not necessarily be professional, it is enough to do a self-massage with the help of moisturizing care cosmetics. Wraps are also quite possible to make at home with the help of cling film and homemade masks. They contribute to the purification of the body through the skin and the excretion of excess fluid. It has been proven that all the water released during the procedure is returned immediately after the water balance is restored, so weight loss from the shells should not be expected. But they significantly improve the condition of the skin, which is necessary for weight loss. Scrubbing 2-3 times a week is cleansing the skin and massaging at the same time. The procedure contributes to the local improvement of blood flow and therefore to speed up metabolism.
3. Positive impressions. Psychologists and psychotherapists have proven that the most common cause of overweight is stress - eating something tasty and high in calories. Those who lack vivid emotions tend to look to alternative sources. Along with alcohol and drugs, food is becoming addictive to more and more people around the world. To avoid it, you should try to diversify your life with pleasant events: communication, creativity, hobbies, music, travel, reading books, self-education and more. This distracts a lot from food and fills a person's inner world. To lose weight, it is important to minimize stress in your life.

The combination of all these methods - cleansing the body, proper nutrition, moderate physical activity and cosmetic body care - allows you to lose weight quickly (from 5 to 10 kg per month). Weight loss will not cause hunger, loss of strength and fatigue. Such an integrated competent approach will also avoid psychological discomfort, as the limitations will be minimal, as well as the efforts made.