During his work, a proper nutrition consultant meets many people who want to lose weight.But not only build, but do it quickly!And even better, everything you want, and at the same time lose weight.
If you are included in this person category, I quickly make you upset - no magic pills!To lose weight, you need to be involved in yourself, monitor your nutrition and do at least minimal physical exercise.
But there are some secrets that will help you lose weight effectively and quickly!Observing these rules, you can go down to 5 kg per week and even more!The result will depend on the initial weight.The bigger the mass, the faster the extra pound!
If your current goal is to say goodbye to an annoying volume to make it look more attractive or to improve health conditions, then this article for you!
Where started the homemade weight loss?
And you have to start with motivation!Unfortunately, you will not succeed without motivation.Not enough to want.You need to visualize your goals.For example, you have a favorite dress (skirt, jeans, etc.), which you won't match.Place your destination again to be exhibited in this extraordinary thing.
Or find your photo where you are in a very good condition and hanging in a prominent place (you can take a photo of a beautiful girl you want).Find your way to force yourself to work.And start losing weight today, now.Don't wait tomorrow, next Monday, next year.
Basic rules for fast weight loss at home
- Water mode to speed up metabolism
Every day you need to drink at least 2 liters of pure non -carbonated water.That's water.Juice, soup, tea, and milk do not count.Don't be afraid to drink if you are swollen.Conversely, when you drink enough, excess fluid from the body will be removed.This was tested for a lot of my "weight loss".
And more humidity must be drunk in the morning.As soon as you wake up, you need to drink a glass of water, then still a glass before eating.So half a liter is typing.
Why do you need to drink so much in the morning?Because at night you lose a lot of moisture.
Leave water with breath, then, morning urine.In the morning you are behind nearly 1 liter of water!Therefore, it is very important to replenish water reserves.
Water cleans the intestine, as a result food is better absorbed.Be sure to drink a glass of life -provide moisture before every meal, if you want to lose weight quickly.
Always bring a bottle of water with you and drink often, in a small stand between eating time.Increasing the number of discharges of fluids causes stress hormone production, which starts the process of fat separation.
- Reduce the amount of simple carbohydrates
What is related to simple carbohydrates?These are candy, cakes, potatoes, white rice, white pasta from the highest class flour, fast cooked porridge, dry breakfast, juice, soda.This is all you need to exclude from your diet if you want to quickly eliminate overweight.
This item is the most difficult, according to most weight loss.Because many are "attractive to the sweet", many have "carbohydrate dependence."When you eat food like that, carbohydrates are absorbed very quickly, a lot of sugar enters the bloodstream and, therefore, the pancreas emits many insulin to remove this sugar.If sugar is in the blood for a long time, the problem with the vessels will begin.
Excess sugar is quickly processed by the liver in fat.And don't say that this sugar is needed for your brain.The brain really requires glucose, but not in such an amount.
Glucose must be obtained from slow carbohydrates (complex).Which is slowly divided, and sugar is needed for vital activity gradually falling into the bloodstream.Slow carbohydrates do not provide energy at once and many, like simple, but a little for a long time.
Don't think that rice is food.In fact, it is basically simple carbohydrates that are the same as candy.Rice can be eaten unnecessary, brown, black.Macarons can be eaten from solid wheat varieties.It's better to exclude potatoes from your diet.
There are other ways to reduce the amount of carbohydrates and lose weight quickly.This is a functional nutrient called SO, nutrition in a glass.Namely, in one part of such a product the amount of protein needed, micro and macroelements, and a little carbohydrate is placed.
After eating such food in the form of cocktails, you get all the necessary nutrients, feelings of fullness come, but at the same time less calories and carbohydrates enter the body than from ordinary food.You can eat it over breakfast or dinner.
- Reducing the consumption of fat sharply
With an emergency weight loss, you can reduce the amount of fat in food to 30 gr.But you shouldn't do this for a long time, because the body will begin to lack healthy fats to build hormones, cell renewal, etc.
Remove animal fat from the menu: butter, pork fat, fatty meat, sausage.Boundaries and plants.In one tablespoon there are 17 grams of sunflower oil, which is 153 kilocalories!
Don't eat anything fried.Prepare steam, roast in foil, arms, boil without adding fat.I also advise you to buy fish oil in tablets to maintain 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 as soon as you wake up.If you do a large interval between food, then next time you are at risk of eating more needed.
In addition, if for a long time does not eat, the body considers it as a threat, and after receiving a diet, most of them try to send "backup", namely fat.
This item is quite difficult to do if you are too busy and washing around the city all day.But you have to think in advance your menu for that day, the food supply needed in the morning throughout the day.
- All -alcohol out
If you decide to lose weight quickly, then you have to say goodbye to alcohol.This violates the background of hormones, which will prevent you from getting rid of boring kilograms.And besides that, alcohol is very high -calories.
- To lose weight quickly, reduce the amount of salt
Salt day level is a teaspoon without upper part.This is the composition of all dishes.Therefore, try to be less salt.Do not use the finished product, they always have a lot of salt (cheese, sausages, semi -finished products, mayonnaise, sauce, canned food).
Salt holds water in the body.Which leads to edema, cellulite and excessive weight.This mineral decrease in the diet and an increase in water will cause excellent results from weight loss.
- Increase the amount of protein in the diet
Protein is the main building material for muscles, cells, hormones, our enzymes.When you lose weight on various diet, the loss of muscle mass is possible, as a result you will quickly gain weight.
Increase your menu the amount of low -fat cottage cheese, fish, low -fat meat, soy products (tofu, soy milk, soybean).SOYA - In the composition of the protein is not lower than meat, but it is better absorbed, because vegetable protein has a short amino acid chain.
- Save the diary of weight loss
Be sure to write down everything you eat during the day.Details in gram.Don't miss anything.Some people think that a spoonful of jam or soy sauce will not be sick.But during a sharp weight loss, such foods will be immediately stored into fat, which will significantly slow the results.
After you achieve the desired results, you need to reconsider your diet.You can pamper yourself deliciously.But this must be done carefully, to find out what time and in what amounts you can be able to.But when you clean your stomach and side, you cannot retreat from the diet.
If possible, calculate the number of calories in your diary.There must be 1,200-1500 of them, it depends on the initial weight, activity, sex.
- Do simple physical exercise
With rapid weight loss, you need to move more.If there is no way to go to fitness or gym, walk.You have to go at least 10 thousand steps per day.This number of steps will accelerate your metabolism and regulate the body in the desired mood.
If desired, you can use a useful discovery as a shagomer.He will show how many steps you are passing and how many calories are missing.
Do the exercise at the right time.During cleaning, sinks of dishes, you can dance, carry your feet to the side, etc.The more body movements, the faster the fat will leave, because you will spend more calories.
After all, no one canceled the basic rules of weight loss: You need to spend more calories than you get.
- Cosmetic home procedures for more effective results
To speed up the release of fat, you need to do a wrap at home.They improve skin conditions, helping to eliminate cellulite.Very good for honey wrapper.
First, you need to clean the skin with a scrub.Then apply with a slightly warm honey and wrap it with cling film.Store for about 40 minutes, then wash with water.Wraps must be done regularly, at least every 3-4 days.There are other ways to do wrap with oil, clay, and therapeutic mud at home.
Here are 10 main whales of weight loss at home fast.Obey this rule, and you will succeed!Be sure to write about your results, about what difficulties during the war against kilograms, what method you use.
Thank you for your attention!See you in the next article.