During his work as a consultant in nutrition met many people who want to lose weight. But not just become more slender and to do it quickly! And even better is, all that we want, and still lose weight.
If you belong to this group of people, I hasten to disappoint You — the magic pill does not exist! To lose weight, you need to deal with them, to watch your diet and do at least some exercise.
But there are some secrets that will help You lose weight effectively and quick! By following these rules, you can lose 5 pounds in a week and even more! The result depends on the initial weight. The greater the mass — the sooner you can go the extra kilos!
If your goal right now — you can say goodbye to the annoying amount, in order to look more attractive or to improve their condition, then this article is for You!
How to start a home weight loss?
And you need to start with motivation! Without motivation there is, unfortunately, nothing happens. Mere wanting is not enough. You need to visualize your goals. For example, you have your favorite dress (skirt, jeans, etc.), where You can get. Set the target again to show off this wonderful things.
Or find a photo, which was in good shape and hung in a prominent place (can be a picture of a beautiful girl, you want to be). Find a way to force myself to work. And start losing weight today, right now. No need to wait for tomorrow, next Monday, next year.
The basic rules for quick weight loss at home
- Water system to speed up the metabolism
Every day you need to drink at least 2 liters of pure non-carbonated water. That water. Juices, soups, tea and milk don't count. Don't be afraid to drink, if you have swelling. On the contrary, when you drink enough, excess fluid from the body appears. It has been tested on many of my "losing weight".
And a large amount of water should drink in the morning. Immediately after waking you should drink a glass of water, then another Cup before eating. That pint already written.
Why so much to drink in the morning? Because you Can lose a lot of moisture.
Water to go with the breath, then morning urine. In the morning you Have red almost 1 liter of water! Therefore, to replenish the water levels is important.
Water to cleanse the intestines, allowing food to digest better. Remember to drink a glass of life-giving water before each meal, if you want to lose weight quickly.
Always carry your water bottle and drink often in small SIPS between meals. Increase fluid intake leads to the production of stress hormones, which starts the process of breakdown of fats.
- Reduce simple carbohydrates
What applies to simple carbohydrates? It's our favorite sweets, pastries, potatoes, white rice, pasta from a premium flour, porridges and fast preparation, dry breakfasts, juices, soft drinks. It is all you need to eliminate from your diet, if you want to eliminate excess weight.
This point is difficult, according to most dieters. Because many of the "pull sweet", many so-called "carbohydrate addiction". When you eat a meal, carbohydrates are metabolised very quickly in blood at a time to get a lot of sugar and, therefore, the pancreas secretes much insulin, so the sugar removed. If sugar is in the blood, then the problems begin with the ships.
Excess sugar is quickly metabolized in the liver as fat. And it is not necessary to say, that this sugar is needed for the brain. The brain really need glucose, but not to the extent.
Glucose is a slow carbs (complex). Which slowly breaks down and gradually get the blood sugar necessary for life. Slow carbohydrates provide energy immediately and a lot, as simple and bare for a long time.
Don't think that rice is diet food. In fact, it is basically simple carbohydrates like candy. The rice is unpolished, brown, black. You can eat pasta made from durum wheat. Potatoes it is better to eliminate from your diet.
There is another way to reduce carbs and lose weight fast. This so-called. functional food, nutrition in a glass. It is one of dose of this product is suitable for the necessary amount of protein, micro-and macronutrients, some carbs.
Eating this kind of food in the form of a cocktail, get all the necessary nutrients, comes a feeling of satiety, but the body gets fewer calories and carbohydrates than conventional food. It can be eaten instead of Breakfast or dinner.
- Dramatically reduce your intake of fat
Extra weight loss can reduce the amount of fat in the diet of 30 grams. But it is not necessary to do this for a long time, because your body starts to miss the good fat building hormones, cell renewal, etc.
To exit the menu animal fats: butter, lard, fatty meat, sausages. Limit and plant. Per tablespoon 17 grams of sunflower oil, which is equal to 153 calories!
Do not eat anything fried. Cook for a couple, bake in foil, sleeves, fry without added fat. Also I advise you to buy fish oil tablets to support the body during weight loss.
- Power
I recommend to eat a hint. Often, but gradually. Eat every 2-4 hours. The first Breakfast should be immediately after waking up. If you do big gaps between meals, so next time run a risk to eat more than is necessary.
Besides, where the body sees this as a threat, and food preparation the largest part of the company to send a "reserve", is fat.
This step is quite difficult, if you Are too busy and wandering around the city all day. But you have to think ahead your menu for the day, stock up on necessary food in the morning for the whole day.
- Complete abstinence from alcohol
If you decide to lose weight quickly, the alcohol will have to say goodbye. It violates the hormones that prevent You get rid of annoying pounds. And in addition, alcohol is very caloric.
- Lose weight fast, reduce your salt
The daily intake of salt — a teaspoon without top. It consists of all the dishes. So try less salt. Don't eat ready meals, they are always a lot of salt (cheese, sausage, convenience products, mayonnaise, sauces, canned).
Salt retains water in the body. Which leads to swelling, cellulite and excess weight. The reduction of this mineral in the diet and increase the water leads to very good results of weight loss.
- Increase the amount of protein in the diet
Protein is the basic building material for our muscles, cells, hormones, enzymes. When losing weight different diet, you can lose muscle mass, so you Can quickly gain the weight back.
Improve the menu of low-fat cottage cheese, fish, lean meat, soy products (tofu, soy milk, soy). Soy its protein composition is not inferior to meat, but is absorbed better, because the plant protein has short amino acid chains.
- Keep a diary of weight loss
Remember to write down everything you eat during the day. More precisely grams. Don't leave anything out. Some people think that a spoon of jam or ketchup, not hurt. But during the sudden weight loss such food is immediately deposited as fat, which significantly slows down the results.
When you reach the desired result, we need to consider your diet. You can treat yourself to something delicious. But this must be done carefully, to know when and how much you can afford indulgences. But before you Can remove the stomach and ribs, — to deviate from the diet is impossible.
Possible to calculate, how many calories in your diary. There should be 1200-1500, it depends on starting weight, activity, sex.
- Do simple physical exercises
When quick weight loss, you need to move more. If it is not possible to go to fitness or gym, do some walking. Day you need to take at least 10 thousand steps. This number of steps, speed up the metabolism and adjust the body as desired.
If you want to use this useful invention such as the pedometer. It looks like, how many days of steps you Have walked and how many calories you've lost.
Do the exercises at any time. When cleaning, washing dishes you can dance, take a leg, etc. movements — the faster the fat will not go away, because You need to spend more calories.
After all, the basic rule of weight loss is not canceled: spend your calories need more than they get.
- Cosmetic home treatments for more effective results
Accelerate relief from fat, you need to make a homemade scarf. They improve skin condition, help get rid of cellulite. Well done honey wrap.
For starters, the skin need to clean the scrub. Apply a little warmed honey and wrapped in cling film. Hold for about 40 minutes, then rinse with water. The scarf should be regularly, at least every 3-4 days. There are other ways to keep the wraps with oil, clay, mud.
Here are the main 10 the whale fast home weight loss. Follow these rules and you Can succeed! Please write about the result, what the difficulties were during the battle for the pound, what methods you Can use.
Thank you for your attention! See you in the next article.