During his work, the proper nutrition consultant met many people who want to lose weight.But not only builds, but do it quickly!And even better - there is everything you want and at the same time lose weight.
If you belong to this people's category, I hurry to annoy you - no magic tablet!To lose weight, you need to take care of your nutrition, and have at least minimal physical exercises.
But there are secrets that help you lose weight efficiently and quickly!By observing these rules, it can fall to 5 kg a week and even more!The result depends on the initial weight.The higher the crowd, the sooner the extra pounds will go!
If your goal is to say goodbye to annoying volumes to become more attractive or improve your health then this article is for you!
Where do you start home weight loss?
And you have to start with motivation!Unfortunately, it will not be successful without motivation.It is not enough to want to.You need to prepare your purpose.For example, you have a favorite dress (skirt, jeans, etc.) that you will not fit into.Do the goal again to show this wonderful thing.
Or find your photo where you were in excellent condition and hang out in a prominent place (take photos of a beautiful girl you want to be).Find the way to force yourself to work.And start to lose weight today, now.Don't wait tomorrow, next Monday, next year.
Basic rules for quick weight loss at home
- Water mode to accelerate metabolism
Every day you should drink at least 2 liters of clean, non -carbonated water.It's water.Fruit juices, soups, teas and milk don't matter.Don't be afraid to drink if you swell.On the contrary, if you drink enough, excess fluid is excreted from the body.This is tested for many "weight loss".
And more moisture needs to have breakfast.Immediately after waking up, drink a glass of water and then still a glass of meal.So half a liter is already typing.
Why drink so much in the morning?Because at night it loses a lot of moisture.
The water leaves the breath and then morning urine.You are almost 1 liter of water in the morning!Therefore, it is essential to fill water reserves.
Water cleanses the intestines, which results in the food more absorbed.Be sure to drink a glass of life before each meal -if you want to lose weight quickly.
Always take a bottle of water with you and drink often in small sips between the meal.The increase in the liquid amount of drunk leads to the production of stress hormones that begin to divide fats.
- Reduce the number of simple carbohydrates
What applies to simple carbohydrates?These are our beloved sweets, cakes, potatoes, white rice, pasta from the highest degree of flour, fast porridge, dry breakfast, fruit juices, soda.This is all you need to exclude from your diet if you want to quickly remove the overweight.
This item is the hardest, according to most losers.Because many "pull the sweet", many have so -called "carbohydrate addiction".If you eat such a food, carbohydrates are absorbed very quickly, a lot of sugar enter 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, the problems with blood vessels will begin.
Excess sugar is quickly processed in liver fat.And don't say this sugar is needed for your brain.The brain really needs glucose, but not in that amount.
Glucose should be obtained from slow carbohydrates (complex).Which are slowly divided and the sugar needed for vital activity gradually falls into the bloodstream.Slow carbohydrates do not give energy at the same time and a lot as simple, but for a while.
Don't think about rice meal food.In fact, he is essentially as simple carbohydrates as sweets.The rice is unnecessary, brown, black.Macaron can be consumed from solid wheat varieties.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, the food of a glass.That is, in some of such a product, the required amount of protein, micro and macroeleration, and a small carbohydrate are placed.
If you eat such foods in the form of a cocktail, you get all the nutrients you need, a feeling of saturation, but at the same time, less calories and carbohydrates enter the body than from standard foods.You can eat instead of breakfast or dinner.
- Sharply reduce fat consumption
In the case of emergency weight loss, you can reduce the amount of fat to 30 gr in your diet.But this should not do this for a long time as the body will miss healthy fats to build hormones, renew cells, etc.
Remove animal fats from the menu: butter, fat, greasy meat, sausage.Railing and plant.One tablespoon has 17 grams of sunflower oil, which is 153 kilocalories!
Don't eat anything.Prepare the steam, bake in foam, vagina, cook without adding fat.I also recommend buying fish oil in tablets to maintain your body during weight loss.
- Fractionated nutrition
I suggest that you eat foxy.Often, but little by little.Eat every 2-4 hours.The first breakfast should be immediately awakened.If you do a lot of time between meals, the next time you risk more is needed.
In addition, if you do not eat for a long time, you consider the body a threat and, when receiving the diet, most of them try to send it to "reserve", ie fat.
This item is quite difficult to do if you are too busy and wash it all day around the city.But you have to think about your daily menu in advance and store the necessary foods all day.
- All alcohol
If you decide to lose weight quickly, you have to say goodbye about alcohol.This violates the hormonal background, which prevents you from getting rid of boring kilograms.And besides, alcohol is very high in calories.
- Reduce the amount of salt for quick weight loss
The speed of daily salt is a teaspoon without which it is.This is the composition of all foods.So try to salt less.Do not use finished products, they always have a lot of salt (cheese, sausage, semi -developed products, mayonnaise, sauce, canned food).
The salt holds back the water in the body.Leading to edema, cellulite and overweight.The decrease in minerals in the diet and the increase in water leads to a very good result of weight loss.
- Increase the amount of protein in the diet
Protein is the main building material of muscles, cells, hormones, enzymes.If you lose weight in a variety of diets, it is possible to lose muscle mass, which will result in rapid retreat.
Increase the amount of low -fat curd, fish, low greasy meat, soy products (tofu, soy milk, soy) in the menu.Soya - The protein composition is not lower in the meat but is more absorbed because the plant protein has short amino acid chains.
- Keep the weight loss log
Be sure to write down everything you eat during the day.Details in grams.Don't miss anything.Some people think that a spoonful of jam or ketchup will not hurt.However, during sharp weight loss, such foods are immediately fat, which significantly slows down the results.
Once you have reached the desired result, you should examine your diet.You can pamper yourself gently.But this must be done carefully to find out how much and what quantities you can afford.But while cleaning your stomach and side, you can't retire from your diet.
If possible, calculate the calorie number in the log.Currently, it must be 1200-1500, depending on the initial weight, activity and gender.
- Do simple physical exercises
You need to move more when you lose weight.If there is no way to go to the fitness or the gym, go for a walk.You have to go at least 10,000 steps a day.This number of steps accelerates the metabolism and sets the body in the desired mood.
If necessary, you can use a useful invention like Shagomer.It shows how many steps he has taken and how many calories he has lost.
Complete the exercises at any comfortable time.During cleaning, you can dance, take your feet to the side during the sinking of the vessels.
After all, no one has deleted the basic rule of weight loss: they have to spend more calories than they get.
- Cosmetic Home Procedures For more effective results
You must do home packaging to accelerate fat emissions.They improve the condition of the skin and help to get rid of cellulite.It is very good to do honey packaging.
First you need to clean the skin with a scrub.Then divide it with slightly warmed honey and wrap it with the adhesive foil.Keep approx.40 minutes, then wash with water.The packaging should be done regularly every 3-4 days.There are other ways to do oil, clay and therapeutic mud at home.
Here are the fast home weight loss main 10 whales.Follow these rules and succeed!Do not forget to write your result, the difficulties you had in the fight against kilograms, and what methods you used.
Thank you for your attention!See you in the next article.