For weight loss, you can use any of the separate techniques. But to quickly get rid of extra pounds without visiting the gym and the office of a nutritionist, experts advise to use complex weight loss, not choosing only 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 endangering health involves a transition to a healthy diet.
If you plan to lose more than ten pounds, then you need to give up candy. Otherwise, the body, when detecting sugar intake, even in minimal amounts, will begin to process it into fat reserves, which are formed first in the problem areas - hips and waist.
The following products are also prohibited:
- baked goods, bakery products;
- sugar, chocolate, jam, cake;
- fatty and smoked meats;
- fast food, semi -finished products;
- sauces, especially mayonnaise (with the exception of mustard and horseradish);
- alcohol;
- carbonated drinks;
- lard, sausage, chicken skin;
- fermented dairy products with high fat content;
- fatty cheese.
Potatoes are also not recommended, despite the fact that nutritionists have not reached a consensus on its role in weight loss.
We need to let go of spices that stimulate the appetite: cloves, curry, pepper.
When going to the store, you need to start bypassing the shelves with unhealthy products so that there is no desire to buy them.
Healthy food
In a weight loss diet, there should be more vegetables and fruits.With proper nutrition, you also need the following foods:
- grain;
- fermented dairy products;
- types of meat diet (chicken, turkey, beef);
- types of lean fish;
- seafood.
Sweets are easily replaced with 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 allowed.
Slimming products
In addition to being useful, the diet requires the introduction of foods that help burn fat and get rid of cellulite. This includes:
- halia.Pour boiling water over the grated product and add the mint with lemon. You get a fat burning drink.
- Green coffee.It contains chlorogenic acid - it helps burn fat and reduces appetite. With the help of drinks, you can lose weight and get rid of cellulite at an early stage.
- Melted chestnuts.Guarana seed powder is available at specialty stores. Products burn fat, refresh, reduce appetite. But it is contraindicated for people with peptic ulcer disease and high blood pressure.
- air.It speeds up metabolism and removes toxins from the body. You need to 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 one whole fruit per day or drink a glass of fresh juice.
- Yellow bengal 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 go into the body and are expended. You need to eat as much as the body needs - no more and no less. Calorie control allows you not to give up your favorite foods, but just to rebuild the diet and change the number of portions.
First, it is necessary to calculate the body's daily energy consumption. To do this, you need to write down the number of calories of food eaten and weigh yourself each morning.
The body must start spending more than it uses. This is facilitated by a decrease in the caloric content of the meal, and an increase in physical activity.Statistics show that for every extra kilogram you have to spend about 7, 700 kilocalories.
With an inactive lifestyle at home, about 1200 kilocalories a day are expended. An office worker spends about 1800 kilocalories. This is not enough for weight loss.
The caloric content of the product can be found on the information on the package. The table shows low calorie foods that are suitable for weight loss:
| Products / dishes | Serving size | Number of kilocalories |
|---|---|---|
| Oat flakes | 250 ml | 170 |
| Corn flakes | 250 ml | 195 |
| Omelette | Two eggs | 190 |
| Homemade cottage cheese | 200 g | 310 |
| Boiled eggs | 1 pc. | 75 |
| Cereal toast | 1 pc. | 95 |
| Sandwich with cheese | 1 pc. | 235 |
| Ham sandwich | 1 pc. | 230 |
| Apple | 1 pc. | 70 |
| Orange | 1 pc. | 45 |
| Prunes / dried apricots | 1 pc. | 15 |
| Vegetable soup | 400 ml | a hundred |
| Boillon chicken | One glass | 65 |
| boiled rice | 250 g | 140 |
| soba porridge | 250 g | 155 |
| boiled chicken | 200 g | 220 |
| fried feet | 1 pc. | 350 |
| Steamed vegetables | 200 g | 190 |
| cucumber salad | 200 g | 120 |
| Dear | One teaspoon | 40 |
| Sunflower oil | One teaspoon | 40 |
| Mayonnaise | One teaspoon | 65 |
Diet Ducan
If a proper low -calorie diet is not enough and it becomes necessary to take a way out, then you can consider the method of Dr. Dukan. It is based on eating low -carbohydrate foods and is popular due to the lack of strict restrictions.
It is not a diet because it is a lifelong nutritional system. The slimming process is divided into four stages:
| Pentas | Period | General rules | The result |
| Attack | Can last from two to seven days | Eat protein foods. There are no restrictions on quantity. The body starves due to lack of sugar and carbohydrates, begins to break down fat | Lose one to five pounds |
| Cruises | One week to lose an extra pound | Vegetables are added to protein foods. Fat is removed quickly | Lose one kilogram a week |
| Anchored | It takes 10 days for every kilogram to drop. If five pounds are thrown away, then fifty days are at this stage | A small amount of pasta, cereals, cheese is added to the diet | Consolidation of results |
| Stabilization | This is the final stage you have to follow throughout your life. To do this, it is enough to follow simple rules. You need to walk in the fresh air for half an hour every day, set a protein day once a week. It is recommended to eat three tablespoons of oat bran daily. The diet should be compiled independently, but taking into account the useful products and the rejection of completely dangerous |
Diet room
You can lose weight quickly at home with the help of buckwheat. Popular diet options are designed for a week.
When using this technique, buckwheat porridge must be cooked properly: steamed with boiling water overnight and eaten without sugar and salt. For a glass of cereal, two glasses of water are usually taken. You can add a little dried fruit or a teaspoon of vegetable oil.
The classic weekly diet scheme is a bit strict, but it helps to lose three to four pounds in this short amount of time. You can only eat buckwheat porridge and some fermented milk products. There are four dishes in all.
The dietary scheme is presented in the table.
| everyday | Breakfast | Afternoon snack | dinner | dinner |
|---|---|---|---|---|
| 1, 2, 3, 4 | 50 g of buckwheat porridge, a glass of kefir | A glass of kefir | 50 g of cereals, 100 ml of natural yogurt without aromatic additives | The menu repeats breakfast |
| 5, 6 | 50 g of buckwheat porridge, a glass of green tea without sugar | 100 ml of yogurt | 90 g soba, kefir | 50 g of buckwheat porridge, a glass of kefir |
| 7 | 50 g of buckwheat porridge, green tea | Apple | 70 g of cereal, kefir | 70 g of buckwheat porridge, kefir |
From any diet you need to get out properly, therefore, within two weeks after losing weight, steamed buckwheat should be in the diet. He could continue to have breakfast, and for lunch and dinner he was allowed to introduce food usually gradually. In this case, you need to drink plenty of still water, and try to prepare tea and coffee without adding sugar.
Physical activity
Losing weight consists of proper diet and exercise, which is easy to do even in a small room.
Excessive load will not be beneficial, so classes are held daily. The most active metabolic period 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’t exercise after a meal - exercise will be difficult.
You should not neglect an important stage in the class - warm -up. It is very important to warm up the muscles first to avoid injury.
To warm up, running on the spot, exercises with hoops, jumping are performed. It takes about five minutes. Next, the shoulders are heated (twisting, swinging, twisting). You can warm up the hip joint by rotating the body, then you need to swing your legs, and then - "scissors" lying on your back.
For firm backs 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 buttocks remain straight.
- On inhalation they sit, while exhaling they straighten.
Exercise strengthens the muscles in your back and legs and helps you lose that extra weight.
After that, you need to load the stomach. To train the lower and upper muscles, use the following exercises:
- Lying on your back, arms extended along the body. They began to slowly raise and lower their legs. The load falls on the bottom presser. Three approaches were performed thirty times.
- The starting position is the same as in the previous exercise, only the legs are raised alternately. Twenty repetitions were performed for each limb. This exercise is simple and suitable for beginners.
- The legs are bent at the knees, the hands are brought to the back of the head, with the elbows pointing to the sides. A rotating movement is performed: touch the left knee with the right elbow and vice versa. It takes four sets forty times.
- Lying on your back, do the classic "bike". Repeat the exercise as much as possible.
You need to choose a set of exercises based on the following rules:
- It is important to proceed from the level of training, you should not expect the best results, choose complicated training "for growth".
- You need to progress, constantly complicating normal 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 be lost again.
You can diversify your workout with fitness equipment.
Body wraps and sauna
If nutrition and exercise are not enough, then you need to use active sweat. For this, cling film wrappers are suitable. Cosmetic procedures are able to tighten loose skin and break down fat. Body shaping will be carried out 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.
- Anti-cellulite agents are used.
- They are wrapped in film, shielded from above.
- They rest for half an hour or an hour.
You can combine physical exercise with a pack, then you can lose up to two pounds in a week.
To prepare the composition for self -wrap, you need to take cinnamon as a base.It contains essential oils, tannins and antioxidants, which have a tonic effect, nourish and rejuvenate the skin. This spice effectively breaks down fat. For the wrap, it is mixed to the consistency of thick sour cream with almond or olive oil or melted honey.
Baths and saunas also affect the weight loss process in a similar way. The body feels a lack of moisture and begins to take it from fat deposits.This is how fat is expelled through the pores. But the procedure should not be performed during menstruation, for pregnant women, in the postoperative period and during exacerbation of the disease.
With an integrated approach, it is possible to lose excess weight at home. The main thing is not to stop there and continue to lead an active lifestyle, monitoring your diet.