For weight loss, you can use any special technique. But to quickly get rid of excess pounds without visiting the gym and nutritionist's office, experts advise you to address complex weight loss by not choosing just one diet or type of exercise. To lose weight yourself at home, you need to adjust your diet and diet, get used to physical activity and perform special procedures.
Nutrition
Losing weight without compromising health involves switching to a healthier diet.
If you plan to lose more than ten pounds, then you need to give up sweets. Otherwise, the body, upon detection of sugar intake, even in a minimal amount, will begin to process it into fat reserves, which are first formed in the problem areas - hips and waist.
The following products are also banned:
- bakery products, bakery products;
- sugar, chocolate, jam, cakes;
- fatty and smoked meats;
- fast food, semi-finished products;
- sauces, especially mayonnaise (excluding mustard and horseradish);
- alcohol;
- carbonated drinks;
- lard, sausages, poultry skin;
- Fermented milk products with high fat content;
- fatty cheeses.
Potatoes are also not recommended, although nutritionists have not reached a consensus on its role in weight loss.
We will have to give up spices that stimulate the appetite: cloves, curry, pepper.
When you go to the store, you should start bypassing the shelves with products that are unhealthy, so that there is no desire to buy them.
Healthy food
In the weight loss diet, there should be more vegetables and fruits.With the right food, you also need the following foods:
- cereals;
- fermented milk products;
- dietary types of meat (chicken, turkey, beef);
- lean fish varieties;
- seafood.
Sweets are easily replaced by fruit, sweet yogurt - with low-fat kefir.
It is recommended to eat raw fruits and vegetables; for products other than heat treatment methods, boiling and steaming are permitted.
Slimming products
In addition to the beneficial ones, the diet requires the introduction of foods that help burn fat and get rid of cellulite. This includes:
- Ginger.Pour boiling water over the minced product and add mint with lemon. You get a fat-burning drink.
- Green coffee.It contains chlorogenic acid - helps burn fat and reduces appetite. With the help of drink, you can lose weight and get rid of cellulite in the early stages.
- Liquid chestnut.Guarana seed powder is found in specialty stores. The product burns fats, tones, reduces appetite. But it is contraindicated for people with peptic ulcer and high blood pressure.
- Water.Accelerates metabolism and removes toxins from the body. You should drink up to two liters a day.
- Grapefruit.Citrus lowers insulin levels, helping to increase the rate of weight loss. It is recommended to eat a whole fruit a day or drink a glass of fresh juice.
- Yellow bell pepper.It contains a lot of ascorbic acid, which contributes to the production of carnitine. The latter, in turn, burns body fat.
Calorie counting
To lose weight, you need to count the calories that enter the body and are expended. You need to eat as much as your body needs - no more and no less. Calorie control allows you to not give up on your favorite foods, but simply rebuild your diet and change the amount of servings.
First, it is required to calculate the body's energy consumption per day. To do this, you need to write down the total number of calories of meals consumed and weigh yourself every morning.
The body needs to start spending more than it consumes. This is facilitated by a reduction in the caloric content of the dishes and an increase in physical activity.Statistics show that for every extra kilogram you have to spend about 7700 kilocalories.
With a sedentary lifestyle at home, about 1200 kilocalories are consumed per day. An office worker consumes about 1800 kilocalories. This is not enough for weight loss.
The caloric content of the products can be found in the information on the packaging. The table shows low-calorie foods suitable for weight loss:
| Product / dish | Service size | Number of kilocalories |
|---|---|---|
| Oat flakes | 250 ml | 170 |
| Corn hair | 250 ml | 195 |
| omelette | Two eggs | 190 |
| Homemade cottage cheese | 200 g | 310 |
| Boiled eggs | 1 PC. | 75 |
| Cereal toast | 1 PC. | 95 |
| Cheese sandwich | 1 PC. | 235 |
| Bacon sandwich | 1 PC. | 230 |
| Apple | 1 PC. | 70 |
| ORANGE | 1 PC. | 45 |
| Dried plums / dried apricots | 1 PC. | 15 |
| Vegetable soup | 400 ml | one hundred |
| Chicken broth | A glass | 65 |
| Rice and zier | 250 g | 140 |
| Buckwheat porridge | 250 g | 155 |
| Chicken fillet and zier | 200 g | 220 |
| Fried foot | 1 PC. | 350 |
| Steamed vegetables | 200 g | 190 |
| Cucumber salad | 200 g | 120 |
| Dear | A teaspoon | 40 |
| Sunflower oil | A teaspoon | 40 |
| Mayonnaise | A teaspoon | 65 |
Dieta e Ducan-it
If proper low calorie diet was not enough and it became necessary to turn to diets, then you can consider the method of Dr. Shop. It is based on eating low carb foods and is known for its lack of strict restrictions.
It is not so much a diet as it is a lifelong food system. The weight loss process is divided into four stages:
| phase | Duration | General rules | result |
| attack | It can last from two to seven days | Eat protein foods. There are no restrictions on quantity. The body is hungry due to lack of sugar and carbohydrates, starting to break down fats | Loss of one to five kilograms |
| cruise | A week to lose an extra pound | Vegetables are added to protein foods. Fats are eliminated quickly | Lose a pound a week |
| anchoring | It takes 10 days for every kilogram lost. If five pounds have been shed, then fifty days are at this stage | Small amounts of pasta, cereals, cheese are added to the diet | Consolidation of results |
| Stabilization | This is the last stage you need to follow throughout your life. To do this, just follow simple rules. You need to walk in the fresh air for half an hour every day, arrange protein days once a week. It is recommended to eat three tablespoons of oat bran every day. The diet should be compiled independently, but taking into account the useful products and a complete rejection of pests |
Buckwheat diet
You can lose weight fast at home with the help of buckwheat. A popular diet option has been created for a week.
When using this technique, buckwheat porridge should be cooked properly: steamed with boiling water overnight and consumed without sugar and salt. For a glass of cereal usually take two glasses of water. You can add a small amount of dried fruit or a teaspoon of vegetable oil.
The classic weekly diet scheme is quite strict, but helps to lose three to four pounds in this short time. You can only eat buckwheat porridge and some fermented milk products. There are four meals in total.
The diet scheme is presented in the table.
| day | BREAKFAST | Afternoon snack | dinner | dinner |
|---|---|---|---|---|
| 1, 2, 3, 4 | 50 g of buckwheat porridge, a glass of kefir | A glass of kefir | 50 g cereals, 100 ml natural yogurt without aromatic additives | The menu repeats breakfast |
| 5, 6 | 50 g of buckwheat porridge, a cup of sugar-free green tea | 100 ml yogurt | 90 g of buckwheat, kefir | 50 g of buckwheat porridge, a glass of kefir |
| 7 | 50 g of buckwheat porridge, green tea | Apple | 70 g cereal, kefir | 70 g buckwheat porridge, kefir |
You should get out of each diet properly, therefore, within two weeks after losing weight, steamed buckwheat should be present in the diet. She can continue to eat breakfast, and for lunch and dinner, she is allowed to gradually introduce her usual food. In this case, you should drink plenty of still water and try to make tea and coffee without adding sugar.
Physical activity
Losing weight consists of proper diet and exercise, which are easy to accomplish even in a small room.
Excess loads will not benefit, so hours are held every other day. The most active period of metabolism occurs between seven and eleven o'clock in the morning. Experts advise to engage in this period. The alternative is three hours before bedtime. You can not exercise after eating - exercise will be difficult.
You should not ignore an important stage of the class - a warm-up. It is very important to warm up the muscles in advance to avoid injuries.
For warm-up, on-site running, ring exercises, jumps. It takes about five minutes. Next, the shoulders are warmed (turns, swings, turns). You can warm the hip joints by rotating the torso, then you need to shake the legs, and then - "scissors" lying on your back.
For strong buttocks and strong legs, classic squats are considered a universal exercise. They are performed as follows:
- The legs are pressed firmly to the floor, the legs are placed shoulder-width apart, the arms are placed behind the head, the back remains straight.
- During respiration they sit, in exhalation directed.
Exercise strengthens the muscles in your buttocks and legs and helps you shed excess pounds.
After that, you need to load the belly. To work the lower and upper muscles, head to the following exercises:
- Lie on your back, arms extending along your body. They begin to raise and slowly lower their legs. The load falls on the bottom press. Three approaches are performed thirty times.
- The starting position is the same as in the previous exercise, only the legs are raised in a row. Twenty repetitions are made for each limb. The exercise is simple and convenient for beginners.
- The legs are bent at the knees, the hands are brought behind the head, with the elbows pointing sideways. Twisting movements are performed: touch the left knee with the right elbow and vice versa. It takes four sets of forty times.
- Lying on your back, perform the classic "bike". Repeat the exercise as much as possible.
You should choose sets of exercises based on the following rules:
- It is important to proceed from the level of training, you should not hope for the best results, choosing complex exercises "for growth".
- You need to progress, constantly complicating the usual activities so that the body does not have time to get used to the stress.
- From time to time it is necessary to change the selected exercises and programs, otherwise stagnation will arise and the weight will not go away.
You can diversify your workouts with fitness equipment.
Body wraps and sauna
If nutrition and exercise are not enough, then you should resort to active sweating. For this, adhesive film wraps are suitable. The cosmetic procedure is able to tighten loose skin and dissolve fats. Body formation will be performed by removing sweat. The film does not allow air to reach the body, the body sweats and excess moisture is removed from it.
The procedure is performed as follows:
- The skin is cleansed with a scrub.
- An anti-cellulite agent is applied.
- They are wrapped in a film, insulated from above.
- They rest for half an hour or an hour.
You can combine exercise with a wrap, then you can lose up to two pounds a week.
To prepare the composition for wrapping yourself, you need to take cinnamon as a base.It contains essential oils, tannins and antioxidants, which have a tonic, nourishing and rejuvenating effect on the skin. This spice effectively breaks down fats. For the wraps, mix in the consistency of thick sour cream with almond or olive oil or melted honey.
The process of losing weight in the same way affect the baths and saunas. The body feels the lack of moisture and begins to receive it from fat deposits.This is how fat is extracted through the pores. But the procedures can not be performed during menstruation, for pregnant women, in the postoperative period and during disease exacerbations.
With an integrated approach, it is possible to get rid of excess weight at home. The main thing is not to stop here and continue to lead an active lifestyle, watching your diet.