How to lose weight quickly at home

As you know, weight loss is achieved by a combination of proper nutrition with reasonable physical activity. The secret of how to lose weight at home is that it is necessary to reduce the norm of calorie consumed regarding the one that was overweight. So they will be burned during the day and will not be deposited in the form of fat folds. Your food should contain the necessary substances and elements to maintain the normal functioning of the body.

Slimming power rules

Adhere to the basic rules of a healthy diet, they will tell you how to eat to lose weight at home:

1. Food saturated with slow carbohydrates should be used in the first half of the day, it includes cereals (rice, buckwheat and oatmeal), vegetable dishes and whole grain bread;
2. Protein products are combined with fresh vegetables and are included in any of the main meals - these are low -fat varieties of meat and fish, eggs, dairy products, mushrooms and beans;
3. The nutrition should contain fruits and vegetables-the first in a limited amount due to the content of sugar and carbohydrates during breakfast and a snack between it and lunch, the latter-colored and white cabbage, beets, carrots, celery, broccoli, tomatoes, radishes and cucumbers;
4. There should be a minimum norm of fat - no more than a teaspoon of vegetable oils per day, a few nuts and fish of cold seas.

What can and can not eat when losing weight?

What is it to eat to lose weight? In fact, this question has its own answer:

1. ginger - accelerates metabolism, enhances blood flow, reduces appetite, it is good at 1 tablespoon twice a day;
2. lemon - rich in fiber, vitamins and other useful elements, does not contain calories, accelerates metabolism;
3. Chia seeds - they are a Spanish sage, solves problems with skin and vessels, also positively affects metabolic processes;
4. Green coffee - dulls the feeling of hunger, activates the activity of the brain, contains caffeine and chlorogenic acid;
5. Gerja berries - Tibetan barbaris effectively helps each of the organism organs, normalizing its work;
6. Gorky chocolate - flavonids prevent blood clots, phenols strengthen the circulatory system, and a couple of products of the product are perfect for a full -fledged snack;
7. Green tea is a natural antioxidant, acts similarly to green coffee on the body;
8. Chile pepper - or acute red pepper increases body temperature, which leads to combustion of fats and activating metabolism.

But what exactly is not worth it if you want to save a slender figure and a thin waist for a long time:

• Sweets - sugar, desserts, milk chocolate, sweets, sweet fruits;
• confectionery and pastries made of height -grade flour;
• fried and smoked dishes - all without exception;
• Strong fat - cheeses above 40% fat, sausage and lard.

Methods of losing weight at home

There are three main ways how to lose weight at home:

• make cardinal changes to the usual nutrition;
• regularly play sports and physical exertion;
• Psychologically work on yourself.

Consider each of the methods of combating excess weight in more detail.

Diets

There are many systems of proper and aimed at losing weight. All of them contribute to how to really lose weight at home, in particular strict diets:

1. Hollywood-a quick result of minus 10-15 kg in 2 weeks, but a very limited list of products;
2. juice - vitamins and organic water saturate the body, but at the same time cleanse it of toxins and toxins;
3. fruit - apple or watermelon, contain a lot of glucose, fiber and vitamins, which act similarly to the previous method;
4. kefir-an impressive effect in minus 6-8 kg per week, intestinal cleaning and saturation with proteins;
5. Favorite-seven days of power with a weight of 5-8 kg for this period, taking into account the fact that in one day it is allowed to eat strictly one type of product.

Sparing and balanced diets:

• Liepaisa - based on the food addictions of the residents of the CIS, you can eat low -fat mayonnaise and drink non -alcoholic beer;
• Maggi is a structured system, with a gradual result of minus 5-10 kg per month;
• Keto-diet is a sports technique with a reduction in carbohydrates and an increase in proteins in food;
• Pierre Dukan method is a complex protein multi -stage scheme of 100 products;
• Kima Protasova - lasting 5 weeks, the menu includes vegetables, water and tea without sugar.

Starvation

Hungry dietary therapy is often used in modern medicine. If you want to use this simple way to lose weight at home, follow strict rules, for all its simplicity it can be dangerous for health:

1. control the water balance and drink 2. 5-3l of liquid per day;
2. Do not focus on it for more than 40 days, are constantly under the supervision of a doctor;
3. In two weeks before fasting, go to diet food with a large number of plant foods;
4. Gradually leave the system, starting with juices every two hours, after - milk soups, kefir, fruits and vegetable salads;
5. The optimal course is 10 days - in the first three there is a loss of adipose tissue, then toxins and toxins, then - the restoration of the usual functions of the body;
6. Do not use this method for tuberculosis, diabetes and hepatitis, oncological diseases.

Home training

Regular training is an effective way to lose weight at home, if you adhere to a clear plan of classes combining cardio and power loads:

• It is always necessary to start with a warm -up to all muscle groups;
• Then the power interval - three minutes for 3 exercises for the legs, arms, back and press;
• Stage Cardio - 1 minute in the form of running in place, jumps or mills;
• the second and third points 2 times for a thorough study of muscle groups;
• Repeat-all phases once or twice to consolidate the effect;
• The final stage is stretching and relaxation.

To quickly achieve the desired effect, it is necessary to conduct 3-4 combined classes per week, supplementing them with running, roller skating or a bicycle.

Protein cocktails

They are replaced by one or more meals, introduced into the menu of fasting days. They help the body get the energy he needs, nourish it at the cellular level, do not cause allergies, with the exception of individual cases.

Among the protein cocktails that will help to lose weight at home quickly and effectively, you can highlight:

1. drinks for weight loss with a small amount of protein, about 10 g per portion-they go with additives in the form of pectin and carbohydrate, they are consumed instead of 1-2 meals;
2. Sports mixtures with L-carnitine-replenish the deficiency of proteins, are systematically used for weight loss and are suitable for people with high activity, give the effect of rapid saturation due to the lack of pectin;
3. Simple cocktails for weight loss at home based on kefir, cinnamon and berries, other plant components, products based on germinated wheat - they are replaced by lunch or breakfast;
4. Herbal decoctions and natural smoothies - the first are relatively harmless, while the latter may contain an increased amount of sugar if they buy them in stores or order in the delivery service.

Here are a few simple recipes that you can cook in your kitchen from improvised ingredients:

• Banana cocktail - beat in a blender or mixer 1 \ 2 ripe banana, 150 ml of low -fat milk, a pinch of cinnamon and a couple of drops of vanilla extract;
• Milk-vic-in a similar way, mix 150 ml of skim kefir, 50 grams of whole cottage cheese, 5-6 quail eggs or one chicken, add one banana or teaspoon of berry syrup;
• Protein with mangoes - connect 200 grams of low -fat soft cottage cheese, 150 ml of unsweetened yogurt and one purified mango;
• A drink to strengthen muscles - beat 200 ml of low -fat milk and 100 ml of Greek yogurt, 2 tablespoons of protein powder, 1 banana and 6 strawberry berries, a teaspoon of wheat germs, pour 50 ml of any freshly squeezed juice into a drink.

Folk methods of weight loss at home

There are many simple folk ways how to quickly lose weight at home, they include:

1. Contrast shower - it helps to rejuvenate the skin, such temperature massage frees toxins, narrows and expands pores, tones muscle tissue, 10 minutes of this procedure are equated by 20 minutes of intense training in the gym;
2. wraps - remove a few centimeters of fat and cellulite, you must first treat the skin with sea salt or coffee grounds, then spread it with honey, mustard or chocolate and wrap it in a baking film, warm and relax for about half an hour;
3. Pumpkin recipes-fresh vegetable salad with carrots or pumpkin porridge normalize metabolism, heal and reduce weight, simmer finely chopped pumpkin for about 30-40 minutes, then add a spoonful of rice or oatmeal to it and put out for another half hour, do not salt and do not refuel, eat as a full dinner or dinner;
4. cabbage juice-prevents the formation of fatty fats, it is recommended to drink 2-3 cups in the morning on an empty stomach an hour before meals, it can be mixed with carrot and beetroot juice;
5. Methelka salad - from fresh beets, carrots and white cabbage, seasoned with linseed oil effectively cleans the intestines from toxins, removes toxins from the body;
6. The choleretic fees - from the immortality, Volodushki and dandelion, quickly split lipids, help to lose weight, do not allow to form with deposition on the waist and hips.

The fastest way to lose weight at home

The psychological side of the problem of overweight requires no less careful study than proper nutrition and regular training.

The most effective way to lose weight at home is to find the right motivation and psychological mood, to enlist moral support, this requires the right installation:

1. leave all grievances, doubts, complexes and fears in the past;
2. live a present moment with the prospect of how you will look in the future;
3. set real goals, breaking them into small steps - to lose 2 kg per week, and not in a day;
4. Fill life with something new and bright-to sign up for the same dances or drawing;
5. To praise yourself for each, albeit an insignificant achievement, in order to restore love for yourself and your body.

How to lose weight at home without diets?

The eternal question is whether it is possible to lose weight at home without diets, has a positive answer option, which is to:

1. adhere to food discipline, consuming food a little less than necessary;
2. Do not refuse recipes for your favorite dishes and delicious products, optimally adjusting the diet, independently choosing a gradual or intense correction;
3. conduct the calculation and control of calories at home and at work, approximately determining their energy consumption during the day;
4. Every day weigh every morning and keep a diary of weighing;
5. spend about 7500 kcal for every kilogram of excess mass - hiking, cardio, mobile types of recreation, physical activity;
6. While maintaining the previous size of portions, perform more work so that the body manages to spend all the accumulated fats and carbohydrates.