During his work, an adequate nutrition consultant met many people who want to lose weight.But not only build, but do it quickly!And even better: there is everything you want, and at the same time lose weight.
If you belong to this category of people, I hurry to bother you, there is no magic pill!To lose weight, you must participate in yourself, monitor your nutrition and do at least minimal physical exercises.
But there are some secrets that will help you lose weight effectively and quickly!Observing these rules, you can go to 5 kg per week and even more!The result will depend on the initial weight.The bigger the dough, the sooner the extra kilos go!
If your objective now is to say goodbye to annoying volumes to look more attractive or 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 love.You need to visualize your goal.For example, you have a favorite dress (skirt, jeans, etc.), in which you will not fit.Put the goal again to show off in this wonderful thing.
Or find your photo where you were in excellent shape and hang in a prominent place (you can photos of a beautiful girl you want to be).Find your way to force you to work.And start losing weight today, right now.Do not wait tomorrow, next Monday, next year.
Basic rules for fast weight loss
- Water mode to accelerate metabolism
Every day you need to drink a minimum of 2 liters of non -carbon pure water.It is water.The juices, soups, teas and milk do not count.Do not be afraid to drink if you have swelling.On the contrary, when you drink enough, excess liquid of the body will excrete.This is proven for many of my "losing weight."
And more moisture must be drunk in the morning.Immediately after waking up, you must drink a glass of water, then continue with a glass before meals.So half a liter is already writing.
Why do you need to drink so much in the morning?Because during the night you lose a lot of moisture.
Water comes out of breath, then, morning urine.In the morning you are at the back of almost 1 liter of water!Therefore, it is vital to replace water reserves.
Water cleans the intestines, as a result of which food is better absorbed.Be sure to drink a moisture of life before each meal, if you want to lose weight quickly.
Always carry a bottle of water and drink often, in small sips between meals.An increase in the amount of fluid drunk leads to the production of stress hormones, which begin the fat division process.
- Reduce the amount of simple carbohydrates
What relates to simple carbohydrates?These are our dear sweets, cakes, potatoes, white rice, higher grade flour paste, fast cooking porridge, dry breakfast, juices, soft drinks.This is all you need to exclude from your diet if you want to quickly remove excess weight.
This article is the most difficult, according to most losers.Because many "pull the sweet", many have the "carbohydrate dependence" that are calculated like this. "When they eat such foods, carbohydrates are absorbed very quickly, a lot of sugar enters the bloodstream and, therefore, the pancreas emits a lot of insulin to eliminate this sugar. If the sugar is in the blood for a long time, the problems with the vessels will begin.
The excess sugar is rapidly prosecuted by the liver in the fat.And don't say this sugar is necessary for your brain.The brain really needs glucose, but not in such quantity.
Glucose should be obtained from slow carbohydrates (complex).That are divided slowly, and the sugar necessary for vital activity gradually falls into the bloodstream.Slow carbohydrates do not give energy at the same time and much, as simple, but a little for a long time.
Do not think that rice is food in the diet.In fact, he is essentially the same simple carbohydrate as sweets.Rice can eat unnecessary, brown, black.Macarona can be eaten from solid wheat varieties.It is better to exclude the potatoes from your diet.
There is another way to reduce the amount of carbohydrates and lose weight quickly.This is the functional nutrition called, nutrition in a glass.That is, in a portion of said product, the required amount of proteins, micro and macroelements, and a little carbohydrates are placed.
After having eaten such 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 in common foods.You can eat it instead of breakfast or dinner.
- Fold consumption sharply reduces
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, since the body will begin to lack healthy fats to build hormones, cell renewal, etc.
Remove the animal fats from the menu: butter, butter, fat meat, sausage.Limit and plant.In a tablespoon there are 17 grams of sunflower oil, which is 153 kilocalías!
Do not eat anything fried.Prepare steam, bake on aluminum foil, manga, cook over low heat without adding fat.I also advise you to buy fish oil on tablets to keep the body during weight loss.
- Fractional nutrition
I recommend eating fractionally.Often, but little by little.Eat every 2-4 hours.The first breakfast must be immediately after waking up.If you make large intervals between meals, the next time you run the risk of eating more necessary.
In addition, if for a long time it is not eaten, the body considers it a threat, and upon receiving the diet, most of them try to send "in reserve", that is, to fat.
This article is quite difficult to make if it is too busy and wash through the city all day.But you must think your menu in advance for the day, stock up on the necessary food in the morning throughout the day.
- All -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 besides, alcohol is very high.
- To lose weight quickly, reduce the amount of salt
The salt rate of the day is a teaspoon without an upper part.This is the composition of all dishes.Therefore, try to leave less.Do not use finished products, they always have a lot of salt (cheese, sausages, semi -ends, mayonnaise, sauces, canned food).
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 a very good result of weight loss.
- Increase the amount of protein in the diet
Protein is the main construction material for our muscles, cells, hormones, enzymes.When losing weight in several diets, a loss of muscle mass is possible, as a result of which the weight will quickly recover.
In its menu, the amount of loss of low fat, fish, low -fat meat, soy products (tofu, soy milk, soy).Soy: in its protein composition it is not lower than the meat, but is better absorbed, since the vegetable protein has short amino acid chains.
- Follow a loser weight newspaper
Be sure to write everything you eat during the day.Details in grams.Do not miss anything.Some people think that a tablespoon of jam or ketchup will not hurt.But during a strong weight loss, these foods will be deposited immediately in fat, which will significantly reduce the results.
After achieving the desired result, you must reconsider your diet.You can mimic tasty.But this must be done carefully, to know what time and what amounts can afford.But while cleaning the stomach and sides, he cannot withdraw from the diet.
If possible, calculate the number of calories in your diary.There must be 1200-1500 of them, it depends on their initial weight, activity, gender.
- Do simple physical exercises
With rapid weight loss, it must move more.If there is no way to go to fitness or gym, go walking.You must go at least 10,000 steps per day.This number of steps will accelerate its metabolism and establish the body in the desired mood.
If you wish, you can use an invention as useful as Shagomer.He will show how many steps passed and how many calories have lost.
Do the exercises at any convenient time.During cleaning, plates of dishes, you can dance, take your legs to the sides, etc.The more body movements, the faster the fat will go, because you will spend more calories.
After all, no one canceled the basic rule of losing weight: you must spend more calories than you get.
- Cosmetic home procedures for a more effective result
To accelerate fat discharge, you must make home wrap.They improve skin condition, help get rid of cellulite.It is very good to make a honey wrap.
First you need to clean the skin with an exfoliant.Then extend it with slightly heated honey and wrap with an adhesive film.Keep for about 40 minutes, then wash with water.The wraps must be carried out regularly, at least every 3-4 days.There are other ways to carry out wrapping with oil, clay and therapeutic mud at home.
Here are the 10 main whales of rapid weight loss at home.Adhere these rules, and it will succeed!Be sure to write about your result, what difficulties were during the fight against kilograms, what methods used.
Thank you for your time!See you in the next article.