During his work, a consultant met many people about the right nutrition who would like to lose weight.But not just build it, it is quick!And even better - there is everything you want and at the same time lose weight.
If you belong to this category of humans, I hurry to upset it - there is no magical pill!To lose weight, you have to participate in yourself, monitor your diet and carry out at least minimal physical exercises.
But there are some secrets that help you lose weight effectively and quickly!If you observe these rules, you can fall 5 kg per week and even more!The result depends on the initial weight.The larger the mass, the earlier the additional pounds go!
If your goal is to say goodbye to annoying volumes to look more attractive or improve health, then this article is just the right thing for you!
Where can you start a homemade weight loss?
And you have to start with motivation!Unfortunately, they will not be successful without motivation.It is not enough.You have to visualize your goal.For example, you have a favorite dress (rock, jeans, etc.) that you don't fit.Set the goal again to show in this wonderful thing.
Or find your photo where you were in excellent form and hang in an outstanding place (you can photos of a beautiful girl you want to be).Find your way to force yourself to work.And today, lose weight now.Wait tomorrow, next Monday, not next year.
Basic rules for quick weight loss at home
- Water mode to accelerate the metabolism
Every day you have to drink at least 2 liters of pure, not carbon -addicted water.It is water.Juices, soups, teas and milk do not count.Don't be afraid to drink if you have a swelling.On the contrary, if you drink enough, excess liquid is excreted from the body.This is tested for many of my "weight loss".
And more moisture should be drunk in the morning.Immediately after waking up, you have to drink a glass of water and then a glass in front of the meals.So there are already half a liter.
Why do you have to drink so much in the morning?Because at night they lose a lot of moisture.
Leave water with breath, then morning urine.In the morning you are in the back of almost 1 liter of water!It is therefore important to replenish water reserves.
Water cleans the intestine, which is why the food is better absorbed.Be sure to live a glass -give moisture before every meal if you want to lose weight quickly.
Always carry a bottle of water with you and often drink in small swallowing between meals.An increase in the amount of drunk liquid leads to the production of stress hormones that divide the process of fat.
- Reduce the number of simple carbohydrates
What relates to simple carbohydrates?These are our beloved sweets, pastries, potatoes, white rice, pasta from the highest flour, quick porridge, dry breakfast, juices, soda.This is all that you have to rule out from your diet if you want to quickly remove excess weight.
According to most, this object is the most difficult.Because many "pull to the sweetness", many have the so -called "carbohydrate addiction".If you eat such food, carbohydrates are absorbed very quickly, a lot of sugar in the bloodstream and therefore the pancreas emits a lot of insulin to remove this sugar.When the sugar is in the blood for a long time, the problems with the vessels begin.
Excess sugar is quickly processed by liver in fat.And don't say that this sugar is necessary for your brain.The brain really needs glucose, but not in such a quantity.
Glucose must be obtained from slow carbohydrates (complex).That are slowly shared and the sugar necessary for vital activity gradually falls into the bloodstream.Slow carbohydrates do not give a lot of energy, like simple, but a little for a long time.
Don't think that rice is nutrition.In fact, it is essentially the same simple carbohydrate as sweets.Rice can be eaten unnecessary, brown, black.Macaron can be eaten from solid wheat varieties.It is better to exclude potatoes from their diet.
There is another way to reduce the amount of carbohydrates and lose weight quickly.This is the so -called functional diet, nutrition in a glass.This means that in part of such a product, the required amount of protein, micro and macro elements and a little carbohydrates are placed.
After eating such a meal in the form of a cocktail, you get all the necessary nutrients, a feeling of saturation, but at the same time fewer calories and carbohydrates are penetrated into the body than from ordinary food.You can eat it instead of breakfast or dinner.
- Strongly reduce fat consumption
With a weight loss, you can reduce the fat quantity in diet to 30 g.But you shouldn't do this for long because the body starts to lack healthy fats to build hormones, renewal of cells, etc., etc.
Remove animal fats from the menu: butter, lard, fat meat, sausage.Limit and plant.In a tablespoon there are 17 grams of sunflower oil that are 153 kilocalories!
Eat nothing fried.Prepare steam, in foil, sleeves, let it simmer, without adding fat.I also recommend you to buy fish oil in tablets to get the body during weight loss.
- Breaking food
I recommend eating fractionally.Often, but gradually.Eat every 2-4 hours.The first breakfast should be immediately after waking up.If you make big intervals between meals, the next time you risk eating more.
If the body is not to be eaten for a long time, the body sees it as a threat, and after receiving the nutrition, most of them try to send "in reserve", ie fat.
This article is quite difficult to carry out if you are too busy and wash through the city all day.But you should think about your menu for the day in advance and keep the necessary food all day.
- Everything from alcohol
If you decide to lose weight quickly, you have to say goodbye to alcohol.It violates the hormonal background, which prevents it from getting rid of boring kilograms.Alcohol is also very high.
- To lose weight quickly, reduce the amount of salt
The daily rate of the salt is a teaspoon without top.This is the composition of all dishes.So try to salt less.Do not use finished products, you always have a lot of salt (cheese, sausage, semi -financed products, mayonnaise, sauces, canned goods).
Salt retains water in the body.Which leads to edema, cellulite and overweight.A decrease in this mineral in the diet and an increase in water leads to a very good result due to weight loss.
- Increase the amount of protein in nutrition
Protein is the main tree material for our muscles, cells, hormones and enzymes.When loss of weight at different diets, muscle mass loss is possible, which is why you will quickly withdraw.
In your menu, increase the amount of fat -free house cheese, fish, low -fat meat, soy products (tofu, soy milk, soy).Soy - The meat is not inferior in its protein composition, but is better absorbed because the plant protein has short amino acid chains.
- Lose a diary
Be sure to write down everything you eat during the day.Details in grams do not miss anything.Some people think that a spoon will not hurt jam or ketchup.In the event of a sharp weight loss, however, such food is immediately deposited in fat, which significantly slows down the results.
After you have achieved the desired result, you have to rethink your diet.You can spoil yourself delicious.However, this must be carefully done to know what time and which amounts you can afford.But while you clean your stomach and sides, you cannot withdraw from your diet.
If possible, calculate the number of calories in your diary.It should be 1200-1500 of them, it depends on their initial weight, activity and gender.
- Do simple physical exercises
With quick weight loss you have to move more.If there is no way to go in fitness or gym, go on foot.You have to take at least 10,000 steps a day.This number of steps accelerates its metabolism and puts on the body in the desired mood.
If desired, you can use such a useful invention as a shagomer.He will show how many steps you have passed and how many calories have lost.
Do the exercises at any favorable time.During cleaning, the rinsing of dishes, you can dance, bring your legs to the sides, etc. The more body movements, the faster the fat rubs off because they spend more calories.
After all, nobody canceled the basic rule for losing weight: you have to spend more calories than you get.
- Cosmetic home procedures for a more effective result
To speed up the fat discharge, you have to carry out home wraps.They improve the skin condition and help to get rid of cellulite.It is very good to make honey packaging.
First you have to clean the skin with a peeling.Then spread with a slightly heated honey and wrap it with clammy film.Store for about 40 minutes and then wash off with water.The wraps should be carried out regularly every 3-4 days.There are other ways of how to carry closure with oil, sound and therapeutic mud at home.
Here are the main whales of fast weight loss at home.Hold these rules and you will be successful!Be sure to write about your result what difficulties during the fight against kilograms, which methods you have used.
Thank you for your attention!See you in the next article.