You always want to lose weight quickly. This is understandable - few people like to limit and control themselves for a long time. That is why, until recently, various express diets and "magic pills" were so popular, from which kilograms were supposed to melt like the first snow.
But, fortunately, more and more people are beginning to understand that such methods of fighting for a slim figure are fraught with the most unpleasant consequences and often pose a real threat to health. Moreover, there are not so few ways to quickly lose weight at home and at the same time not harm yourself.
Systems approach
The most important thing that you need to understand for those who decide to lose weight in healthy ways is that you need to approach the solution of the problem systematically. And first of all, get rid of the word "quickly" from your head, since each organism is individual and the optimal rate of weight loss is also different for everyone. For some, losing 4-5 kilograms per week is realistic and acceptable (if the starting weight exceeds 120 kg), while for others it is a rapid weight loss that affects the entire body.
The second important point is regular nutrition. Many people can’t grasp the simple truth: to lose weight, you have to eat! You can also starve, but not for long, right and not for everyone!
But nutrition, like fasting, should be reasonable and strictly controlled. Only in this way the body of a losing weight will be able to avoid stress and not slow down the rate of metabolic processes, on which the rate and final result of losing weight directly depend.
Regular physical activity is another component that cannot be excluded from a healthy weight loss program with all the desire. Even if the weight goes only on adjusting the power system, you are unlikely to be satisfied with your appearance. In the absence of training, the skin will sag, the muscles will lose tone, and the body will become loose. Cellulite won't go away either. This is not just fat deposits, it is the degeneration of adipose tissue, for the restoration of which active blood circulation is important.
From the need to pay a visit to the doctor, too, no one is immune. Often the cause of failures in the fight against extra pounds lies in the pathological processes occurring in the body, even if they do not yet manifest themselves in other forms. Minor endocrine disruptions often lead to a persistent increase or decrease in body weight, although you may not notice a deterioration in overall well-being.
Therefore, if, despite repeated efforts, to put the figure in order, there are no results - consult with specialists and find the internal causes of obesity.
Ways to lose weight
If you approach the issue of losing weight absolutely pragmatically, then it all comes down to simple mathematics. When we consume more calories than we expend, we gain weight. And if we spend more than we get, we lose weight. It's like a salary - the rest can be put in the bank, they can come in handy for a "rainy day". And if there is not enough money, then you have to get it out of the "stash". Here is such an energy "stash" for the body is fat.
It is not so easy to force the body to use its own reserves. Our brain is designed in such a way that we start saving first. When you see that you can’t make it to paycheck, you cut costs, don’t you? The body does exactly the same. And he has only one way to save energy - to slow down the speed of metabolic processes. That is, to make sure that the energy coming from outside is enough for a longer time.
To lose weight faster, you need to create a long-term calorie deficit and at the same time not allow the body to enter the saving mode.
It is easier to achieve this result using healthy weight loss techniques. Moreover, the right combination of the main ways to quickly lose weight at home can lead to the goal much sooner than their single use.
Physical activity
Nutritionists do not get tired of talking about the importance of physical activity, but those who are losing weight continue to underestimate it. But this is the easiest way to lose weight.
We talked about the math in losing weight, and here it is simple - any physical activity increases calorie expenditure. Therefore, even without changing your usual diet, you will stop gaining weight or start losing weight.
The problem is that active physical activity for people with very large weight is contraindicated. It is difficult for any person who has never played sports before to immediately engage in regular training.
Therefore, in order not to overload the muscles and achieve good results faster, the complexity and duration of the exercises should be increased gradually, while adjusting the usual diet.
Proper nutrition
Only a few will be able to lose weight on one physical education. Even professional athletes who lose weight before a competition do so with a modified diet, rather than by even more physical activity. This is especially true for an untrained person. Following just a few basic rules will already help to significantly speed up the process of losing weight:
- Drinking mode. Water in the body is up to 80% of body weight and is involved in all vital processes occurring in the body. During weight loss, maintaining water balance is especially important. Even with slight dehydration: the work of the cardiovascular system becomes more difficult, the removal of toxins and toxins slows down, the condition of the skin and mucous membranes noticeably worsens. You need to drink at least 1. 5-2 liters of pure non-carbonated water per day.
- Harmful products. They should be abandoned once and for all. First of all, it is sugar, confectionery, carbonated drinks, canned food, semi-finished products and fast food. Fatty and fried, if it remains in the diet, then only occasionally. Most of the food should be boiled, steamed (this saves more vitamins) or grilled. Dairy products must be consumed, but choose with a reduced fat content. And if you want something sweet, you can replace sugar with natural honey or stevia extract.
- Healthy foods. It's not quite as boring as it seems. You can cook hundreds of simple and delicious dishes from vegetables that will help you get real pleasure from eating while losing weight. Many people note that dietary meats (turkey, veal, rabbit) are much more tender and tastier than our usual pork and beef. Nuts and dried fruits can be a great snack. And even dark chocolate is not included in the forbidden list. Caution should be taken only to sweet fruits: strawberries, peaches, apricots are useful, but quite high in calories.
Important! The use of express diets is possible only as a quick start, but it will be difficult to keep the results obtained - most of them slow down the metabolism. This is not a way to quickly and effectively lose weight, but only a buildup of the body.
Healthy lifestyle
People who lead a healthy lifestyle always lose weight faster than those who do not follow any regimen and are affected by bad habits.
Regular lack of sleep negatively affects overall well-being and slows down the rate of metabolic processes. A sleepy person cannot fully train and control the diet in a quality manner.
Smoking and alcohol poison the body, reduce immunity, disrupt the cardiovascular system. And the calorie content of alcoholic beverages is comparable to a cake or fatty meat, but alcohol is absorbed almost instantly.
Therefore, if you are thinking about how to quickly lose weight, first of all give up bad habits.
Main problems
At first glance, everything is simple - you need to control your diet, increase physical activity and lead the most healthy lifestyle. But why are there so many of those who never reach their cherished goal. Do most people give up on the idea of losing weight in the first week? There are several main reasons for this, understanding which will help you avoid pitfalls.
Lack of motivation
Man is lazy by nature. In order to regularly perform active actions, he needs an incentive. And to each his own. And if this incentive is not at the top of the scale of your life values, then it will not inspire you to exploits. Therefore, before starting the fight for harmony, try to realize why and how much you need it.
You can write these reasons or incentives on a piece of paper and reread it every time you want to abandon the intended goal. But remember that motivating factors should be important to you.
Wording "girlfriends said that I'm fat and need to lose weight" or "I can't fit into last year's jeans" will not work. But when excess weight interferes with a career, undermines health or negatively affects personal life, there is nowhere to retreat. These are serious motivators.
established habits
In most cases, established habits make life easier for us. But during weight loss, you have to break your own stereotypes and form everything anew. This process is unpleasant and always causes internal resistance. And if the first few days you can hold out on bare enthusiasm, then a crisis comes, and hands fall. The body insistently demands that everything be as it was.
To help overcome this resistance, the right motivation and understanding that the formation of new habits takes place in just three weeks can help.
Hang a calendar on the wall and mark the days with crosses. A visual image of the path traveled serves as an excellent incentive to continue. There you can also record the results achieved.
Lack of support
The support of loved ones is very important. Therefore, do not be afraid to tell them that you have begun the struggle for harmony. There are many examples when entire families switched to a healthy diet at once and achieved excellent results.
But even if your family does not want to chew salads with you, they will at least stop inciting you to eat delicious hazards, and you will have fewer temptations.
Not everyone is lucky to find understanding in the family. But this is no reason to despair. You can lose weight with friends, in special groups, or look for like-minded people on forums. But in this case, remember that you are moving towards the same goal, but in different ways.
Do not mindlessly follow the advice of others losing weight. Each organism is individual. Share your experiences and brag about your achievements, but at the same time think carefully and decide for yourself which of the methods suits you and which does not.
Focus on fast results
And again this word "quickly", which fails so many. Understand that the body needs time to adjust to a new regimen and a new nutrition system. Moreover, the more radical the changes you make, the more stress your body experiences.
Therefore, express diets give very unstable results. Stress reactions of the body are unpredictable, but most often it simply turns on the economy mode.
Everyone who loses weight knows the so-called "plateau effect", when at about the 4th week of a successfully started weight loss, a person stops losing weight, and the arrow of the scales can even go back a little.
At this point, many despair and give up trying. And you just need to continue to move along the intended path. Having overcome this milestone, the body will be convinced of the steadfastness of your intention and will continue to give away the accumulated kilograms of fat.
Bad feeling
Many losing weight complain that their health has deteriorated greatly. There is only one reason for this - you are losing weight wrong! And you can't go on like this. Feeling of intense hunger, nausea, dizziness, stomach pain, problems with the digestive system mean only one thing - the body is suffering from a lack of vital nutrients or dehydration.
Methods of healthy weight loss do not cause a deterioration in well-being. On the contrary, they help to establish the work of all organs and systems.
Therefore, if you feel bad, your hair has begun to break, your nails have begun to exfoliate, your skin has turned gray or has become flabby - go to a nutritionist and ask him to analyze and correct the way you have chosen to lose weight. All claims that this is a normal cleansing process are a myth!
Reviews and results
Most of those who have tried home methods on themselves, how to quickly lose weight at home, agree that in this way you can get not only excellent results, but also improve the body. All 100% of respondents confirmed that overall health and appearance are improving: a beautiful complexion appears, skin is tightened, muscle relief appears.
Of course, losing 1 kilogram a day with healthy weight loss is simply unrealistic. But you do not have to make any additional efforts to keep the result.
In 2-3 months, the body gets so used to a new way of life that a person himself no longer believes how he could like semi-finished products or how you can eat so many sweets. Everyone chooses his own path. But remember that we are losing weight in order to become more beautiful and happier, but can a sick person be happy?