To lose weight, you don't need to join a gym or seek help from specialists.Knowing the rules and effective methods for losing weight, you can work on your figure and excess weight at home.How to lose weight quickly at home, how to force yourself to lose weight and prepare for it, the 7 best ways to lose weight - in this article.
Basic rules for losing weight quickly
If you want to stay healthy, improve your shape and skin and feel good, you should follow simple rules:
- Eat often, but little by little.Divide your diet into 4-6 times a day.
- You can eat in the evening, but three hours before bedtime, after which you can drink tea or a low-fat fermented milk product.
- The easiest way is to drink a glass of warm water on an empty stomach in the morning, possibly with a spoonful of honey added, 20 minutes before breakfast.
- Drink at least 2 liters of water per day, not counting tea and coffee.
- Drink water at least half an hour before meals.This will help you eat less.You should not wash down your food or drink anything for 30 minutes after eating.
- You can do fasting days once a week;This procedure helps simply and without harm to health.
The 7 Best Ways to Lose Weight at Home
List of useful products
This includes grains, which saturate the body with slow carbohydrates and thus prolong the feeling of fullness.Also on the list are spices that stimulate metabolism and drinks that promote rapid weight loss.Please pay attention to the following products:
- Buckwheat – rich in protein but low in carbohydrates, prolongs the feeling of satiety, improves liver and intestinal function, cleanses toxins, lowers cholesterol levels;
- Oatmeal – regulates cholesterol and blood sugar;
- Unpolished rice – the product cleanses the body of toxins and saturates it with B vitamins;
- Muesli – daily intake of natural grains without baking, frying or adding chocolate helps in weight loss due to the slow digestion of fiber;
- hot spices – mustard, pepper, garlic, horseradish, vinegar burn fats, accelerate the release of energy, cleanse blood vessels, reduce insulin levels;
- Cinnamon – replaces sugar, speeds up metabolism;
- green tea – burns fat, improves digestion, rids the body of free radicals;
- Water – speeds up metabolism, flushes out excess salts;
- cold soups and juices – consuming them wastes energy on heating and digestion;
- Olive oil is a source of biologically healthy fats, promotes slimness by accelerating metabolic processes and reducing hunger.
Exercises to lose weight at home
A simple set of exercises to practice at home, designed for daily 20 minute sessions.
Classic plank.This effective static exercise helps strengthen all muscle groups and burn fat deposits.No equipment or equipment is required to perform.During training, you can slightly change the position of the limbs, experiment with the number of support points, load different muscle groups and increase your endurance.
Starting position – lie on outstretched arms, direct your hands forward and place them in a vertical line with your shoulders.The head, back, lower back and legs should be straight, the chin should be slightly raised.Tighten your abdominal muscles while trying not to tilt your pelvis or bend your knees.Hold this position for a minute, then get on your knees or assume Downward-Facing Dog pose to give your muscles a break.
It is necessary to do the “plank” every day;It is also recommended to increase the exercise time by 30 seconds every 2-3 days, gradually increasing it to 3 minutes.
“Bicycle” with crunches– one of the most effective exercises for training the abdominal muscles, losing weight and correcting the figure in the stomach and waist area.
Lie on your back on a flat, hard surface (the floor or an exercise mat) with your shoulder blades and pelvis touching the floor.Place your arms bent at the elbows behind your head, clasp your hands and also bend your legs.Then simultaneously lift your upper body (head, arms, shoulder blades) while tensing your abdominal muscles and lift your feet to a height of 40-50 cm from the floor so that your knees are bent at an approximately 90 degree angle.Bend your legs one at a time, imitating riding a bike.At the same time, try to touch your elbow to the opposite kneecap and perform a twist.
Do 10-20 reps on each leg.After a short break, you can do another 2-3 approaches.
Squats.Stand with your feet shoulder-width apart.Your hands should be placed along your body, in front of you, or at the back of your head.Move your buttocks and thighs back and down.The back should be straight and have an arch in the lower back.
Lunges.If you want beautiful thighs, you have to do lunges.Take a step forward from a standing position.Bend your knees to a 90-degree angle and keep your shoulders and ankles over your hips.Go.Return to the starting position and repeat the same with the other leg.The number of approaches is between 3 and 10, depending on the level of training.
Trunk flexions.Another way to lose weight quickly is to incorporate upper body bending into your weight loss exercises.The exercise is a bit boring, but with music it's just right.
First, bend forward and try to touch the floor with your palms.Doesn't work?Then try to reach only up to your knees.Next, you need to train the side muscles, so alternately bend forward and bend to the side.
Jump with a clap.This exercise stretches and relaxes the spine and actively burns calories.Place your feet shoulder-width apart and jump up, clapping the air.
Diets to lose weight quickly
If you want to lose weight on a crash diet, ask your doctor for advice.A visit to the doctor includes an examination, tests, measurement of body parameters and prescription of a diet.You insure yourself against risky consequences (gastritis, depression, headaches, reduced immunity) that can arise from ill-advised methods of losing weight.
Cabbage dietIt is considered effective: in 7 days you can lose up to 5 kilograms.The menu is designed so that the dishes are tasty and do not contain fat, except in small quantities.
Buckwheat dietusually lasts one to two weeks, during which you can lose 4 to 8 kilograms.At the same time, an important nuance: the buckwheat diet for rapid weight loss does not at all mean that you prepare a gastronomic pickle based on boiled buckwheat.NO!Buckwheat cannot be boiled or stewed - the grain is previously steamed with boiling water and “steamed” for 3-4 hours and then consumed without adding other products or spices.
Wraps and other cosmetic and water treatments
To carry out the wrap, prepare a special composition that is applied to the skin, cling film and a warm (or thermal) blanket.The effect is better if you preheat the skin with a massage or peeling.Apply cream or gel to the problem area in circular movements.Then it is tightly wrapped in several layers of foil so that blood circulation is not disturbed.
After packing, it is better to lie down quietly so as not to put too much strain on your heart.To enhance the effect, cover yourself with a blanket.The duration of such a session is 10 to 30 minutes.It all depends on the composition (sometimes it can cause a strong burning sensation) and how you feel - if it gets too hot, it's better to stop using it sooner.After the procedure, rinse the composition thoroughly from the skin (preferably in the shower) and apply a moisturizer or anti-cellulite cream.
The packaging product can be bought in the store or prepared at home according to old recipes:
- Treasure.Melt half a glass of bee honey in a water bath, add a tablespoon of sea buckthorn oil and 10-15 drops of orange or grapefruit.Mix everything well and apply a thin layer to the skin, then massage in with light tapping movements.Helps to quickly get rid of even advanced cellulite, tightens the skin and smoothes wrinkles.
- Algae.Laminaria extract is found in most salon weight loss products.It moisturizes the skin, smoothes and tones it and saturates it with microelements.At home, you can use crushed dried seaweed after steaming it with water.Spread the pressed seaweed on a layer of gauze, wrap it around the problem area and wrap it with foil on top.
- Chocolate.After this procedure, the skin becomes particularly smooth and velvety.It is very useful for women over 35 as it perfectly nourishes the skin.Cocoa improves blood circulation, firms the skin, neutralizes free radicals and slows the aging process.And its scent, which can be felt during the procedure, lifts the mood.
- Clay.Clay helps get rid of toxins and cleanses the skin of dead cells.Clay masks perfectly moisturize the skin and have a pronounced lifting effect.You can enrich clay wraps with essential oils: rosemary, juniper, grapefruit, ylang-ylang, etc.
Cocktails for losing weight at home
Nutritionists actively recommend preparing various cocktails for weight loss at home during fasting days and hunger strikes.They promote weight loss, suppress appetite and supply the body with vital substances.
Fruity with grapefruit, lemon and apple
Fat burning cocktails are very tasty.To prepare a fruit drink for weight loss, you will need the following products:
- pink grapefruit – 1;
- lemon – 1 large;
- green apples – 4 medium sized.
Preparation:
- Wash the fruits well.
- Squeeze the juice from citrus fruits and apples, strain, mix.
- Serve the fruit cocktail in tall glasses with ice cubes.
Classic protein shake
Components:
- Egg white – 2 pcs.;
- low-fat kefir – 300 ml;
- Banana – 1 medium size;
- Cinnamon – 1 gram.
Recipe:
- Separate the egg whites from the yolks.
- Mash the banana with a fork until pureed, mix with kefir.
- Beat the banana-kefir mixture with egg whites and cinnamon with a mixer.
Classic kefir cocktail
This cocktail can be prepared with different ingredients, so a lot depends on your imagination.The cocktail below is the base.
- Kefir – 1 glass;
- Oatmeal – 2 tsp;
- medium fresh cucumber – 1;
- You can add: dill, parsley, mint, ginger.
To achieve the most pleasant consistency, first grate the cucumber on a fine grater.After that, you need to mix everything in a blender.Like previous cocktails, the drink can be chilled with ice.
Teas and infusions for rapid weight loss
Tea stimulates the body to work properly and get rid of excesses.This also applies to waste, toxins and poisons that accumulate over the course of life.Tea for weight loss at home is usually prepared from green Chinese tea leaves or herbs with the addition of additional active ingredients or flavorings.
Black tea is also used for weight loss, but it is less valuable than green tea in its composition and properties.
Green leaf tea has several other advantages over black tea:
- contains a high dose of catechins, polyphenols and other antioxidants that promote rejuvenation and anti-tumor protection;
- tones well, without strong effects on the nervous system;
- curbs appetite;
- compensates for the deficiency of certain minerals;
- breaks down cholesterol and cleanses blood vessels;
- relieves edema from the body by removing excess fluid.
Green tea accelerates metabolic processes, promotes blood circulation, the transmission of nerve impulses and increases physical and mental performance.Herbal teas have an even broader spectrum of effects on the body.Medicinal herbs are rich in biologically active components, phytoncides, phytohormones, vitamins and minerals, which together solve not only weight problems, but also health problems.But the difficulty in preparing herbal drinks lies in the right combination and dosage.A collection of plant materials must be prepared so that each component enhances or complements the effects of the others.
Any tea for weight loss is drunk in courses with mandatory breaks of at least 5 days.What is this for?Drinks for losing weight are based on the properties of the components to remove excess fluid and cleanse the intestines through a laxative effect.But in addition to swelling, toxins and poisons, useful components also leave the body.Calcium, potassium and magnesium are washed out particularly quickly; without them, bone tissue loses density, heart function and the water-salt balance in the body are disrupted.
There is another category of special drinks – drainage teas.Usually taken in the morning on an empty stomach to stimulate the functioning of the digestive and excretory organs.The composition often includes spices, lemon juice, herbs and green tea.The most popular ingredients are senna, rose hips, ginger, cardamom, cinnamon, honey.
Detoxify and lose weight at the same time
Cleansing for weight loss at home should begin with removing toxins from the intestines and normalizing its motility.This will help you speed up your metabolism and lose at least 3-4 kilograms per month without having to change your diet.
Cleaning with hot water.The method of cleansing the body with hot water is very effective.The effectiveness of this detoxification is that water speeds up metabolism, improves digestion and promotes food absorption.The cleaning process with hot, boiled water is very simple.
- The temperature of the liquid should be high, but at the same time comfortable.
- You need to drink water every morning 30-40 minutes before your first meal.
- The course may not be time-limited, but for visible results you need to continue it for at least 3 months.
Teas and infusions.
- The reception is extremely simple.However, you should know that, in addition to pollutants, charcoal also flushes out enzymes that are valuable to the body.Therefore, during the cleansing period, you need to purchase a regular vitamin complex and drink it within the deadline (about a month).
- This technique is considered safe, but first set a daily dose for yourself.Weigh yourself every 8-10 kg.Body weight is equivalent to 1 unit of coal.The absorption volume is divided into 2-3 parts.
- You should take charcoal immediately after waking up on an empty stomach, then at lunchtime and in the evening before going to bed.The tablets are first crushed into powder and then washed down with a full glass of purified water.The course lasts 2-3 weeks.You must consume at least 2 liters per day.Water.
Enema.Not the most pleasant, but most effective method.
- Prepare a rubber enema in advance.
- Pour in 2 liters.heated filtered water and 100 ml. lemon juice.
- Build the structure so that the enema hangs at a height of 50-80 cm.from the ground.
- Lubricate the “spout” of the vessel with oil, stand in a knee-elbow position and pour in the liquid.
- Resist the urge to go to the bathroom for at least 7 minutes (preferably 10).
- The ideal time for carrying out such manipulations is the morning (from 6:00 a.m. to 8:00 a.m.) or late evening before bedtime (from 9:00 p.m. to 11:00 p.m.).
How to force yourself to lose weight at home?
Many people ask, “I can’t force myself to lose weight, what should I do?”Previously, they had already followed many diets and tried to exercise but did not achieve any results.Such people simply approached the weight loss strategy incorrectly and set practically unattainable goals.The fight against the problem should begin with setting intermediate goals to increase the motivational component.An intermediate goal can be achieved much faster than the result.A clear attitude is important.It points a person in the right direction.
Small goals are like magnets.Reaching an intermediate goal pushes for further success.Women who go on a diet or choose to exercise intensively often make the mistake of forcing themselves to lose weight by a certain date (for example, a birthday).
Positive thinking is the key to losing weight.A constant stream of negative thoughts is the main cause of failure.Thoughts with negative content that destroy self-confidence and hinder the process of losing weight must be eradicated.When embarking on the path of losing weight, you need to develop a strong belief in success and positive thinking.You should act according to the following scheme: first comes the goal, then belief in its achievability, mental conviction, feeling of victory, action, the last stage is the result.
It is advisable to often imagine the desired weight and realize that the kilograms have been lost through the process of losing weight.In your dreams, you can fantasize and imagine how your new wardrobe fits perfectly, a new acquaintance admires your figure, and colleagues shower you with compliments.In a fantasy world, anything is possible, especially with a positive attitude and a smile.After you have achieved the desired result, you need to create a vivid image of yourself.You can then approach your desired goal in peace and quiet.
Conclusions
Knowing the basic rules of healthy eating and systematic training is the key to losing weight at home.If you follow our advice, you can quickly get rid of excess pounds and regain your beauty and health.