Not everyone who wants to lose weight understands how to do it right. Most people prefer the most famous diets, often without thinking about the consequences. However, the secret to rapid and harmless weight loss lies in an integrated approach. So, if you still don't know how to lose weight quickly and effectively at home, we recommend the most popular diets, exercises and procedures.
Principles of healthy eating or correct weight loss
If you really want to lose weight without harming your health, then the process should be approached competently and wisely. Before going on a diet, you need to adjust your diet in such a way that the body is not "shocked":
- Forget snacks and late dinners. If it is completely unbearable, you can drink a glass of low-fat yogurt. Speaking of late dinner. There is an opinion that eating after 6 pm is harmful. In fact, everything is a little different. The point is bedtime: the last meal should be taken no later than 3-4 hours before bedtime.
- Limit the amount of fast food and ready meals. No soda.
- Include fresh vegetables and fruits in your diet. Make it a habit to treat yourself to some fresh fruit juice at least a few times a week.
- Gradually remove fatty meat and dairy products, pastries, and sugar from your diet.
- Get your body used to fasting days (1 time per week).
- Remember, sleep is the key to health. Get enough sleep for your body at night. The duration of sleep must not be less than 7 hours.
Well, of course, we should not mention exercise for weight loss. Be sure to include exercise in your weight loss program. And they should be moderate. No gym "to sweat". Loads help maintain muscle tone during weight loss. Fitness, power yoga, simple exercise sequences are perfect for these purposes.
Diets for weight loss
We present to your attention a selection of the most effective and proven weight loss diets.
The most popular and unusual diets
Among the wide selection of diets that promise the fastest and most guaranteed results, it is perhaps worth mentioning a few. Let's look at each of them in detail.
On a buckwheat diet, you will not see anything on your plate except buckwheat for 7-14 days. In addition, the buckwheat diet does not mean preparing all kinds of buckwheat dishes. You cannot cook or steam. Buckwheat is prepared as follows: pour a glass of buckwheat with boiling water and let it "steam" for 3-4 hours. Spices and salt are not added. This is the whole recipe. With such a diet, you should drink at least 1. 5 liters of water.
The buckwheat diet helps you lose weight by an average of 5-7 kg. But be very careful when you exit it. You should not immediately include in your diet all the foods that you ate before the diet. This can damage the digestive system.
6 petal diet
This is a weekly diet that you will only enjoy. The principle of the 6-petal diet is simple: we only eat one type of food every day, so we take off a petal.
One day -fish.
Fish can be eaten alone, but it can be steamed, baked or steamed. In short, only gentle heat treatment. The amount of spices and salt is limited. We drink tea and water all day.
2 days -carbohydrate.
Only vegetables are allowed. Like fish, you can cook them in a gentle way: stew, boil, stew, etc. A small amount of spices and salt is allowed. We drink tea and fresh juices.
3 days -proteinaceous.
We include chicken cooked in the oven, steamed or boiled in the diet. Definitely skinless. You can make a weak chicken broth.
4 days -grain.
We only eat porridge, it has to be cooked in water. Buckwheat, rice, oatmeal, etc. are perfect. . Drinking natural kvass without water, tea or sugar is allowed.
5 days -cottage cheese.
On the fifth day, we replenish the body's mineral reserves. Cottage cheese is suitable for this purpose, up to 5%. Eat and drink milk in unlimited quantities, no more than 1 glass per day. We drink tea during the day.
6 days -vitamin.
Well, on the last day, you need to fill your body with vitamins. Any fruit is allowed. You can make a salad, fresh juice or eat them whole. Otherwise, it is better to dilute fruit juices with water so that acid does not "hit" the stomach. Medicinal teas are allowed.
An unusual and quite effective diet that helps you lose 3-5 kg per week. They say it came from Hollywood itself. The basis of the diet is the use of baby food: mashed potatoes, cottage cheese, cereals, etc. As you know, baby food is low in calories. It also contains a complex of necessary vitamins and trace elements.
You cannot limit yourself in the amount of children's products you consume. But it's better to watch the calories. It is better not to sit on this diet for more than a week. However, our bodies are used to slightly different foods.
Rigid diets: advantages and disadvantages
If the desire "burns" and you do not know how to lose weight quickly at home, do not go to extreme measures and follow a very strict diet. To get rid of 3-7 extra kilos, one of the "nutritious" diets recommended above is sufficient. If you have already dropped this question and want to try one of the hard diets, you should be aware of the possible consequences.
If you drastically limit the variety of foods you eat, your body will be in for a serious shock. Many people associate such a shock with getting rid of extra pounds. In reality, this may not be the case. It can only cause a breakdown of the digestive system.
Moreover, not everyone is familiar with the so-called "plateau effect". This means a sharp weight loss in the first days, which then suddenly stops. And there's nothing you can do about it. The fact is that, after the intake of nutrients is stopped, the body starts to turn on the protection and stop the energy consumption. As a result, the weight remains unchanged, only a decrease in strength is observed.
Be that as it may, dear ladies, before embarking on a strict diet, it is better to think twice. It's easier to lose health than to recover it later.
The best exercises for weight loss
In order to get your body in ideal or at least close to ideal shape, you need to take care not only of nutrition, but also of optimal physical activity. This will help you change your weight, and with it your appearance, in the shortest possible time, and most importantly, painlessly. Below are the optimal sets of exercises for women who are thinking about how to lose weight at home.
This complex is perfect for those who are not used to constant physical activity. It is also suitable for women who plan to "sit" on a rather rigid diet, in which too intense a load can have sad consequences.
So, before you start training directly, you need to do a good warm-up. This is a very important step that should never be missed. The warm-up warms up all muscles and joints.
First, rub your palms together. Until they warm up. Then you can rub them on your face, head and neck. You can lightly rub the limbs, stomach and part of the back. Now you can start the warm-up.
Start with your arms and shoulders and do a few circles with your shoulders back and then forward. Then rotate with arms outstretched and then with arms bent at the elbows. In the end, only with clenched fists.
Now it doesn't hurt to warm up your back. To do this, stand straight with your feet shoulder-width apart. Twist the trunk to the left and right while keeping the pelvis and legs in place and keeping the neck straight (15-20 repetitions). Another warm-up exercise is to move the body in a circular motion while keeping the legs in place.
And finally the legs. We stand straight, one foot is on the toe. We start rotating the foot, first in one direction, then in the other. Switch legs and repeat the cycle. You can combine calf raises and squats to warm up your upper legs.
Now you can start training. This simple complex helps to "cheer up" your body and activate the work of muscles that are not used to "work".
Let start it:
- This exercise helps to train the glutes, quadriceps and lower back. Let's get straight. Feet shoulder width apart, hands on waist. When exhaling, put your left leg forward while bending the knee. At the same time, the knee of the right leg bends to the floor (the leg is bent). When inhaling, we rise and put our legs back. On exhalation, the next lunge is performed with the right leg, while the left knee bends towards the floor. Since the exercise is not easy, at first 5 repetitions with each leg will be enough.
- The next exercise is static. It helps stretch the glutes and strengthens the back. So we stand straight, feet shoulder width apart. As you exhale, lean forward, holding your hands in front of you while taking your left leg back. We try to keep our backs straight. We hold the rack as long as we can. Then we'll come back, you can rest for a few seconds. We repeat the same with the second leg.
- Since the muscles are already warmed up, the entire trunk can be involved in the work. We kneel, hands down to the floor, exactly below the shoulders. While inhaling, extend the left arm forward while simultaneously pulling back the outstretched right leg. Keep the leg and arm parallel to the floor, you don't have to lift them too high, you don't have to put too much strain on your back. We breathe calmly and deeply. Let's hold the pose as long as possible. We return to the starting position. Repeat while switching arms and legs.
- A classic, common exercise - push-up. We kneel. At the same time, we place our hands not at shoulder width, but slightly wider. We straighten our legs. Let's go: while inhaling, we go down, do not press our elbows to the body. When exhaling, we return to the starting position. Try to do at least 5 push-ups. If the push-up from the floor is hard, then the push-up from the wall.
- Lie on your right side with your right hand extended forward. As you exhale, lift your neck and left leg while keeping the hand on the floor. Hold the pose for 15-20 seconds.
- And finally, a good exercise for the muscular corset. We lie on our back, stretch our arms above our head, hands in the "castle", legs bent at the knees. When exhaling, we tear the shoulder blades off the floor and try to reach the knees with a brush. The legs are still in place. We fall back to the floor. Do it 10-15 times.
If you want to increase the effect of your training, you can add cardio. Activates the fat burning process. It will be enough to include running on the spot, jumping rope, etc. in the training program.
Popular procedures for losing weight
As for cosmetic procedures aimed at getting rid of extra kilos, it is better to do them in a beauty salon. However, some can be tried at home.
The famous anti-cellulite wrap. They help not only to get rid of the "orange peel" on the skin. They help to solve the problem of those who do not yet know how to lose weight at home as painlessly as possible. First you need to make a mixture for problem areas. You can use it as a main ingredient:
- Cosmetic clay (white, black, pink). It helps to clean and tighten the skin.
- Mustard, cinnamon or strong paprika. These ingredients improve blood circulation under the skin and help get rid of cellulite.
- Mummy is an excellent remedy for stretch marks.
- Oils. You can use any essential oil or one of the vegetable oils (olive, linseed, etc. ). Oils help to hydrate and nourish the skin.
- Ground coffee, chocolate, cocoa powder effectively removes toxins and cleans skin cells.
- Acidic substances (lemon juice, apple cider vinegar, etc. ) perfectly smooth the skin and break down fat cells.
The procedure is quite simple.
First, apply the prepared mixture to the problem area, then wrap it in several layers with adhesive film. Wear warm clothes, preferably wool, or cover yourself with a warm blanket. The duration of the procedure lasts from half an hour to several hours, as long as it lasts. After finishing, wash off the mixture by taking a shower. Apply a nourishing cream.
And finally, another unusual procedure - honey massage. It means massaging problem areas with liquid honey. The movements should be smooth, not too strong, tap and rub. At first it won't be very pleasant, maybe painful. But then the honey starts rolling in and the skin clears up. As a result, blood vessels are actively stimulated, skin cells are cleaned and fat deposits are broken down. The duration of the course must be at least 10 procedures. You should alternate them every other day: on the day of rest, on the day of the procedure.
Today you learned about various methods of getting rid of excess weight. As you can see, in order to achieve tangible results, you can use not only diets, but much more. Good luck and stay healthy!