Balanced nutrition and effective fitness exercises-the answer to the question: how to quickly lose weight at home.“General cleaning” in the body completely refutes strict restrictions, promoting a healthy lifestyle.The power and losing weight system that Johann Skee invented, combining diet, physical activity, special wraps - yami or nutrition system of nutritionist Michio Kushi is no exception for quick weight loss at home.
Effective weight loss at home
How to lose weight at home - a simple and difficult question at the same time.Its simplicity in understanding the importance of proper nutrition and physical activity.It is much more difficult to observe a healthy lifestyle, changing the usual postulates - the perpetrators of the formation of excess body weight.Sutice and uncontrolled intake of alcohol are the main factors in the formation of extra pounds that provoke the emergence of social and medical problems in people.
Where to start
How to lose weight at home quickly?Online resources are full of many methods for quick weight loss at home, from hard diets to medical treatment.Almost any way of losing weight is built on a combination of a balanced menu with an adequate sports load.Moderate and regular nutrition must be diverse, which will eliminate the protective reaction of the body - the “pendulum effect”.
How to eat right
Throwing back the extreme intentions of unsafe starvation, a decrease in the calorie content of the daily diet will allow you to lose weight quickly and effectively at home.Nutritionists recommend smoothly reducing the daily rate to 1500 kcal.Fast weight loss at home includes the process of power correction, which is based on the principles:
- periodicity of food intake;
- healthy diet of the menu;
- drinking regime.
Five -rated nutrition normalizes digestion.Meat, fish or vegetable broths that have replaced dry nutrition contribute to the active release of gastric juice.Fresh vegetables and fruits are a storehouse of healthy trace elements, vitamins, mineral salts.The use of a glass of water before eating suppresses appetite, increases the metabolic rate by 30%.When losing weight, vegetable oil should be replaced with olive, linseed, sesame seeds.
Sports
To quickly lose weight and bring the body to the form, experienced fitness trainers advise to engage in 20-30 minutes daily.Intensive training schedule includes a complex from practical classes:
- For weight loss of the buttocks.Squats 20-50 times.
- For harmony of the legs.Slowly perform their feet to the sides about 10 times.
- For a flat abdomen.Swing of the press 40-60 times.
- For beautiful hands.Pushing the floor 10 times.
Fast weight loss at home is a consequence of eliminating fluids and toxins from the body.Subject to a healthy diet, fat deposits begin to decrease by 6 days of diet.Sharp dehydration when losing weight is fraught with a violation of the normal functioning of organs, provoking a surge in chronic diseases.The presence of diseases of the digestive and cardiovascular systems of the body is a contraindication for observing an extreme diet.
How to lose weight in a week at home
Specialists from the field of dietetics, answering the question: how to quickly lose weight at home, is recommended to give preference to a safe diet:
- Apple.1 and 6 days - 1 kg of apples.2, 5, 7 days - 1.5 kg of apples.3, 4 days - 2 kg of apples.
- Kefir.Drink 1.5-2 liters of kefir daily, adding 100 g each day for one specific product: boiled potatoes, chicken fillets, beef, steamed fish, fruits.
- Buckwheat.The daily ration of the menu provides for the use of infused buckwheat with low -calorie vegetables.
How to lose weight without diets
Fast weight loss at home is possible with a balanced diet.A decrease in calorie consumption should be accompanied by physiological and psychological aspects."The main rule of quick weight loss is no rules."Do not divide products into useful and categorically prohibited in their subconscious.The complete exclusion of cocoa beans will sooner or later lead to a “breakdown”-the use of a non-controlled amount of chocolate.When losing weight, you should give the brain: "You can, I just don’t want a sweet chocolate today, I eat tomorrow."
Methods of losing weight at home
With verified methods of getting rid of overweight, the question: “How to quickly lose weight at home and build” will be resolved.“To be or not to be” - everyone has the right to determine the right way of quick weight loss on the path to a slender figure, taking as a basis important motivation.The complex application of the following methods guarantees the inevitable achievement of the results:
- Changing the diet;
- active sports;
- drug treatment;
- The use of folk remedies.
Home diet
The foreign dietitian Adele Pace offers a quick weight loss system at home, based on the preparation of an individual approach to the norms and power regime.Compliance with measures is the main task in compiling a dietary menu.Fasting leads to the imbalance of potassium and sodium in the body, which is dangerous for the cardiovascular system and the health of the body as a whole.Healthy "Food Program" includes several stages of quick weight loss at home:
- smooth replacement of products with low -calorie analogues;
- exclusion of bad habits;
- Careful planning of the food consumption.
Implementing a home diet program, which is based on financially affordable products from mono -diet and a limited assortment of “permitted” dishes.To lose weight by 15 kg, you should adhere to a 2-week diet menu:
I week:
- For breakfast, 250 g of salad made of fresh herbs and cucumbers seasoned with olive oil.
- For lunch, vegetable soup + 150 g of boiled lean meat.
- For a afternoon snack 250 g of fruits + cottage cheese 0% fat.
- Dinner - 1 cup of low -fat kefir.
II week:
- For breakfast 250 g of salad of apples and carrots.
- For lunch, cereal porridge + 1-2 boiled eggs.
- For a afternoon snack 250 g of fruits, berries + natural yogurt.
- Dinner - 1 cup of kefir.
Fitness classes at home
With a decrease in fitness for women at home, this is the right path to a slender body.The main rule is the complex load on all muscle groups.You should start with simple exercises and a minimum of approaches, increasing them each time.To lose weight, fitness instructors advise to give preference to interval training, combining strength exercises and a heart load.The break between approaches should not be more than 30 seconds.
Approximate training includes blocks:
- warm -up;
- squats;
- bench press;
- press;
- push -ups on the side;
- stretching.
Gymnastics for weight loss
Systematic gymnastics provides for simple exercises that will remove the "jelly" from the abdomen and hips:
- Performing 60-100 steps in place, lifting the knees high.
- Stand sideways, holding with one hand behind the support.20 times lift the legs alternately, reaching a perpendicular position to the body.Keep your legs evenly, not bending at the knees.
- Legs shoulder -width apart, cross your hands on your stomach.10-20 times carry out incomplete squats.
- Raise your hands up, simultaneously putting your right leg back "on your toe."Return to repeat the exercise with the left foot.
- Curver the body alternately and reach your hand as low as possible to the ankle.
Folk remedies
Internal and external means of traditional medicine are aimed at improving well -being when losing weight at home, having aesthetic effect:
- A glass of boiled water with a dessert spoon of honey and a slice of lemon on an empty stomach cleans the blood of toxins, improves digestion.
- Ginger tea normalizes metabolism, improves blood circulation.
- A decoction of pine needles, lemon essential oil in water procedures removes toxins, makes the skin elastic.
What to drink to lose weight
Slimming fluid is not limited only to water without gas.The following options for drinks in proportions designed for 1 liter of water.They not only quench thirst, but also allow you to become slimmer and more beautiful:
- 1 lime, mint bunch, 1 tbsp.l.grated ginger.Let it infuse during the night, drink throughout the day.
- 1 tbsp.l.honey, juice of 5 lemons.The drink reduces appetite, cleanses the intestines, stimulates peristalsis.
- 4-6 cm of a raw ginger root, lemon juice, 1-2 tsp.honey.The infusion burns fat, improves blood circulation.
How to quickly throw off weight at home
A strict diet is an obvious way that responds to a request, how to lose weight very quickly at home.The common mistake of girls when losing weight is to reduce the use of proteins and carbohydrates.A diet without protein promotes fluid loss, provokes a lack of energy, vitality.A prolonged rejection of protein compounds destroys muscle tissue, leads to rapid fatigue.Hard restrictions with a rapid weight loss in the houses relate to exclusion from the diet:
- Sahara;
- fried dishes;
- smoked meats;
- fatty foods.
Using tablets
High -quality protein cocktails, chitosan -based fat blockers, dietary supplements when losing weight at home are effective in combination with diet and physical activity.Their main goal is the dullness of hunger.Acting on the nervous system, they are able to cause emotional excitement, harm health.A significant minus of the drugs lies in the composition that hides unknown components.This "classified" causes individual intolerance, has a temporary effect.
Water procedures
Hydrotherapy is an indispensable painless assistant.For the first time, the medical and saline van was explained by the doctor of medicine, naturopath and a gerontologist, who proposed the method of treatment and prevention of diseases from turpentine baths.Their healing properties normalize sleep, eliminate many ailments.Taking a bathtub from turpentine at home, it is not difficult to lose weight.Acting on the capillaries, the turpentine has an anti -inflammatory effect, improves blood circulation, stabilizing the functioning of all body systems.
Massage and wrapping for weight loss
To quickly lose weight, light self -massage is involved with a brush.Stimulating the operation of the circulatory and lymphatic system, the procedure will increase the skin tone.In order to lose weight at home, wrapping with heated honey is used.It has stimulation of subcutaneous fat, eliminating the body from excess fluid.The recipe for the cold mixture "Honey cinnamon" provides for mixing 5 tbsp.l.honey from 1 tsp.cinnamon.The combination of two powerful antioxidants when losing weight has a tonic effect, an anti -cellulite effect.