While working, a proper nutrition consultant met many people who want to lose weight.But not just build it, but do it quickly!And even better - there is everything you want and at the same time lose weight.
If you belong to this category of people, I am in a hurry to bother you - there is no magic pill!To lose weight, you need to get involved in yourself, control your meal and do at least minimal physical exercises.
But there are secrets that will help you lose weight effectively and faster!By observing these rules, you can drop up to 5kg a week and even more!The result will depend on the initial weight.The greater the mass, the sooner the extra pound will go!
If your goal is now to say goodbye to make the troubles look more attractive or to improve your health, then this article is for you!
Where to start losing homemade weight?
And you have to start with motivation!Unfortunately, you will not succeed without motivation.Not enough.You have to focus on your goal.For example, you have a favorite dress (skirt, jeans, etc.) that you won't get in.Again, give up the goal to identify this wonderful thing.
Or find your photo where you were in perfect shape and hang out in a prominent place (you can make photos of a beautiful girl you want).Find your way to force yourself to work.And start losing weight today, right now.Don't wait tomorrow, then Monday, next year.
The basic rules of rapid weight loss at home
- Water mode to accelerate metabolism
You should drink at least 2 liters of pure non -adorboned water every day.It is water.Juices, soups, tea and milk do not count.Don't be afraid to drink if you have swelling.On the contrary, when you drink enough, excess fluid is excreted from the body.This is tested for my "weight loss" for many.
And in the morning more humidity should be drunk.When you wake up, you need to drink a glass of water, then a cup of glass.So half a liter is already typed.
Why do you need so many drinks in the morning?Because you lose a lot of moisture during the night.
Water leaves breathing, morning urine.In the morning you are almost 1 liter of water!Therefore, it is vital to fill water reserves.
Water cleanses the intestines, making food better absorbed.Make sure you drink a cup of life -get moisture before eating if you want to lose weight quickly.
Always take a bottle of water with you and drink often in a small vessel.An increase in the drunken amount of fluid causes the production of stress hormones, which begins to divide the fat.
- Reduce the number of simple carbohydrates
What about simple carbohydrates?These are our favorite sweets, pastry, potatoes, white rice, pasta from high -grade flour, fast cookie porridge, dry breakfast, juices, soda.This is what you need to exclude from your diet if you want to quickly remove excess weight.
This item is the most difficult, depending on the most weight loss.Because many are "pushing for sweet", many have the so -called "carbohydrate dependence".When you eat such foods, carbohydrates are absorbed very quickly, a lot of sugars enter the bloodstream, and therefore the pancreas emits a lot of insulin to remove this sugar.If sugar is in the blood for a long time, then vessel problems will begin.
Excess sugar is rapidly treated with fat by the liver.And don't say that this sugar is essential for your brain.The brain really needs glucose, but not in such quantities.
Glucose should be taken from slow carbohydrates (complex).Which are slowly divided and the sugar necessary for vital activities gradually enters the blood.Slow carbohydrates do not allow energy at once and many as simple but for a while.
Don't think rice is a dietary food.In fact, it is essentially the same simple carbohydrates as candy.Eating rice can be superfluous, brown, black.Pasta can be eaten from solid wheat varieties.It is best to exclude potatoes from your diet.
There is another way to reduce the amount of carbohydrates and lose weight quickly.It is a so -called functional nutrition, a cup of nutrition.That is, in one part of such a product there is the required amount of protein, micro and macro elements and small carbohydrates.
When taking such foods in the form of a cocktail, you will get all the necessary nutrients, a sense of healing comes, but at the same time less calories and carbohydrates enter the body than usual food.You can eat for breakfast or dinner.
- Dramatically reduces fat consumption
With urgent weight loss, you can reduce the amount of fat in the diet of 30 g.But this should not be done for a long time, as the body will begin to lack healthy fats to build hormones, renew cells, etc.
Remove animal fats from the menu: butter, hike, fatty meat, sausage.Restriction and plant.There is 17 grams of sunflower oil in one tablespoon, which is 153 kilocalt!
Don't eat anything roasted.Prepare steam, bake in foil, sleeve, sprinkle without adding fat.I also recommend buying fish oil in the tablets to maintain the body when losing weight.
- A feverish meal
We recommend eating fractionally.Often, but a little.Eat every 2-4 hours.The first breakfast should be immediately awakened.If you do big intervals between dishes, then the time you risk eating.
In addition, if you haven't eaten for a long time, the body calls it a threat and, upon getting a diet, most of them try to send it to the "reserve", that is, fat.
It is quite difficult to perform this item if you are too busy and wash around the city all day.But you have to think in advance for your menu day, enter the necessary foods all day in the morning.
- All -alcoholic
If you decide to lose weight quickly, then you will have to say goodbye to alcohol.It breaks the hormonal background, which can prevent you from getting rid of boring pounds.In addition, alcohol is very high.
- To lose weight quickly, reduce the amount of salt
The salt day rate is a teaspoon from the top.This is the composition of all dishes.Therefore, try less salt.Do not use finished products, they always have a lot of salt (cheese, sausage, semi -coated products, mayonnaise, sauces, canned foods).
Salt keeps water in the body.Which causes swelling, cellulite and excess weight.The decrease in this mineral in the diet and water growth will result in a very good result of weight loss.
- Increase the amount of protein in the diet
Protein is the main building material for our muscles, cells, hormones, enzymes.When losing weight in different diets, it is possible to lose muscle mass, which will result in weight gain.
In your menu you will increase low curd, fish, low -lined meat, soy products (tofu, soy milk, soy).Soy - Its protein is not subordinate to the meat, but is better absorbed because the plant protein has short amino acid chains.
- Save the diary of weight loss
Make sure you write down everything you eat during the day.Details in grams.Nothing to miss.Some people think that jam or ketchup will not hurt.But when losing a sharp weight, such foods will immediately be introduced into fat, which will significantly slow down the results.
After achieving the desired result, you need to review your diet.You can be delicious.But this should be done carefully to know what time and how much you can get.But before you clean your stomach and sides, you can't back down from the diet.
If possible, calculate the amount of calories in your blog.Of these, 1200-1500 should be, depending on your initial weight, activity, sex.
- Do simple physical exercises
With the rapid weight loss, you have to wrap it more.If there is no way to go to a fitness or gym, walk around.You have to go for at least 10 thousand steps a day.This number of steps will accelerate your metabolism and put the body in the desired mood.
If desired, you can use such a useful invention as a shagomer.It shows how many steps you have passed and how many calories you have lost.
Do exercises at any convenient time.When cleaning, sinks, you can dance, take your feet on the sides, etc., the more body movement, the faster you leave the fat as you spend more calories.
After all, no one has abolished the basic rule of weight loss: you have to spend more calories than you get.
- Cosmetic home procedures for a more effective result
To accelerate fat discharge, you need to make a home pack.They improve skin condition, help to get rid of cellulite.It is very good to make honey packaging.
You should first clean your skin with a scrub.Then extend slightly warmed to the honey and wrap it in a cling film.Keep for about 40 minutes, then wash with water.Packages should be carried out regularly, at least every 3-4 days.There are other ways on how to make packaging oil, clay and therapeutic mud at home.
Here are the basic 10 whales of the rapid home weight loss.Follow these rules and you will succeed!Make sure you write about your outcome about what difficulties there were when fighting kilograms, what methods you used.
Thank you for your attention!See you in the following article.