During his work, a consultant met proper nutrition with many people who want to lose weight.But not only build, but do it quickly!And even better - yes, everything you need, and you lose weight at the same time.
If you belong to this category of people, I notice that you will disturb you - there is no magic pill!To lose weight, you need to cope with yourself, monitor your nutrition and do minimum physical exercises at least.
But there are some secrets that will help you lose weight effectively and quickly!Looking at these rules, you can fall to 5 kg per week and even more!The result will depend on the initial weight.The more the mass, the first goes the extra pounds!
If your goal is to say goodbye to rare amounts to look more attractive or to improve the state of health, then this article is for you!
Where to start home weight loss?
And you must start with motivation!Unfortunately, you will not succeed without motivation.It is not enough to want.You need to imagine your goal.For example, the favorite dress (skirt, jeans, etc.), you will not be able to do it.Place the target again to show this wonderful thing.
Or get your photo where you were in excellent shape and hung in a prominent place (you can be photos of a beautiful girl who you want to be like).Get your way to implement yourself.And start to lose weight today, now.Don't wait tomorrow, next Monday, next year.
Basic rules for rapid weight loss at home
- Water mode to accelerate metabolism
Every day you must drink 2 liters of pure carbonated non -carbonated water.It is water.Juices, soups, tea and milk do not include.Do not be afraid to drink if you have swelling.On the contrary, when you drink a lot, the excessive fluid from the body will be dissolved.This is tested for a lot of my "lost weight."
And there should be more drunk moisture in the morning.Immediately after waking up, you must drink a glass of water, then glass before meals.So half a liter is already typing.
Why do you need to drink so much in the morning?Because you lose a lot of moisture during the night.
Water leaves with breath, then, morning urine.In the morning you are in the back of almost 1 liter of water!Therefore, it is vital to refill water reserves.
The water clears the hinstines, and as a result the food is better.Make sure you have a glass of life -to -life that undertakes every meal, if you want to lose weight quickly.
Always make a bottle of water with you and drink you often, in small chips between meals.As a result of increasing the size of the fluid there is the production of stress hormones, which begins the process of split fat.
- Reduce the number of simple carbohydrates
What are simple carbohydrates?These are our sweets, pastries, potatoes, white rice, pasta from the highest grade flour, quick porridge, dry breakfast, juices, soda.This is all you need to exclude from your diet if you want to remove too much weight quickly.
This item is the most difficult, according to the most lost weight.Because there are many "pulling the sweet", the carbohydrate dependence is so called. "When you eat such food, carbohydrates take a very tapa, a lot of sugar goes into the bloodstream and, therefore the pancreas emits a lot of insulin to remove this sugar.If the blood is in the blood for a long time, problems will begin with the vessels.
Too much sugar is quickly processed by fat liver.And do not say that this sugar is essential for your brain.The brain really needs glucose, but not in such quantity.
Glucose must be obtained from slow carbohydrates (complex).Are slowly split, and sugar falls essential for vital activity gradually in the bloodstream.Carbohydrates do not slow energy at the same time and many, like simple, but a little for a long time.
Do not think that rice is nutrition food.In fact, the same simple carbohydrate is essentially a candy.Rice can be eaten unnecessary, brown, black.Macarones can be eaten from solid wheat varieties.It is best to exclude potatoes from your diet.
There is another way to reduce the amount of carbohydrates and lose weight quickly.This is a functional nutrition, nutrition in glass.That is, in one part of such a product, the essential amount of protein, micro-and macro-bar, and a little carbohydrates are added.
After you eat that food in the form of cocktails, you get all the essential nutrients, a feeling of satiety comes, but at the same time less calories and carbohydrates go into the body than from normal food.You can eat it instead of breakfast or dinner.
- Reduce fat consumption sharply
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 a lack of healthy fats to build hormones, renew cells, etc.
Remove animal fats from the menu: butter, lard, fatty meat, sausage.Limit and plant.In one tablespoon there are 17 grams of sunflower oil, which is 153 kilocalories!
Don't eat anything fried.Prepare steam, bake in foil, sleeve, simmer 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 on a little.Eat every 2-4 hours.The first breakfast should be just waking up.If you make large intervals between meals, then the next time there is a risk that you eat more.
In addition, if the body does not eat it, the body is a threat, and when the diet is found, most of them try to send “in a backup”, that is, fat.
It is difficult to make this item if you are too busy and wash around the city all day.But you should think in advance on your menu for the day, the essential morning food for the whole day.
- All alcohol
If you decide to lose weight quickly, then you will have to say goodbye to alcohol.It violates the hormonal background, which will prevent you from getting rid of boring kilograms.And in addition, alcohol is the -ard -calorie.
- Lose weight quickly, decreased the amount of salt
The salt day rate is a teaspoon.This is the composition of all dishes.Therefore, try to make less salt.Do not use finished products, they always have many salt (cheese, sausage, semi -finished products, mayonnaise, sauces, canned food).
Salt keeps water in the body.Leading to edema, cellulite and excessive weight.A very good result of weight loss will lead to a reduction in this mineral in the diet and increase water.
- Increase the amount of protein in the diet
Protein is the main building material for our muscles, for cells, for hormones, our enzymes.When weight loss on different diets, loss of muscle mass can be lost, and as a result you will get weight quickly back.
Increase in your menu the low -shear cheese, fish, low -meat, soy products (tofu, soy milk, soy).Soya - its protein composition is not less than the meat, but it is better, since plant protein has short amino acids chains.
- Keep a lost weight diary
Make sure you write down everything you eat during the day.Data in Grams.Don't miss anything.Some people believe that a spoon of jam or yard will not be hurt.But during sharp weight loss, such food is immediately deposited in fat, which will delay significantly on the fruit.
After you have achieved the desired result, you will need to reflect on your diet.You can attract yourself tasty.But this must be done carefully, find out what time and what quantities you can pay.But while you are cleaning your stomach and your side, you can not recession from the diet.
If possible, calculate the number of calories in your diary.There should be 1200-1500 of them, it depends on your initial weight, your activity, on your gender.
- Do simple physical exercises
With fast weight loss, you need to move more.If there is no way to go to exercise or gym, go for a walk.You must go at least 10,000 degrees a day.This number of steps will accelerate your metabolism and set up the body in the desired mood.
If you want, you can use such a useful invention as a shagomer.It will show how many steps you passed and how many calories have lost.
Repeat the exercises at any convenient time.During cleaning, dishes, you can dance, bring your feet to the sides, etc.The main body movements, the fastest that leaves the fat, because you have more calories.
After all, no one has canceled the basic rule for losing weight: you need to spend more calories than you get.
- Cosmetic House Procedures for a more effective outcome
To speed up fat discharge, you must make home wrappers.They improve the condition of the skin, help to get rid of cellulite.It is a good honey wrap to do.
At first you need to clean the skin with a scrub.Then spread with a slightly heated honey and wrapping with a cling film.Keep for about 40 minutes, then wash out with water.The folders should be done regularly, at least 3-4 days.There are other ways to make folders with oil, clay, and home therapeutic mud.
Here are the 10 whales of fast home weight loss.Adhere to these rules, and you will succeed!Make sure you write about your result, about the difficulties that existed during the fight against the kilograms, what methods you used.
Thank you for your attention!See you in the next article.