Even body positivists "quietly" want to lose weight and get in shape. What can we say about those who openly dream of an ideal figure and a healthy body? Whichever category of weight loss you belong to, our selection of 25 really functional ways to deal with excess weight will be able to help you with accurate weight loss.
I. Motivation - it all starts with it
Our every action is motivated by something. You will not go to a cafe if you do not want to eat or rest there. Do not go out for a walk with a friend if you are bored with him. And you will not be able to lose weight if you do not want to. Therefore, before you count calories and buy fitness gum insanely at sports stores, you need to pull yourself together and work hard on the motivating component of losing weight.
1. To go towards the goal, define it
"I want to lose weight"It's not a goal. Like"I want to be successful"Both options are common wish lists. They do not have a clear task, which means that it is impossible to find a correct solution for them. What to do in this case? Set a clear goal! Not "I want to be thin", but "I need to lose 5 kg"ose"I need to lower my waist by 10 cm ". . .The goal should be formulated as accurately as possible.. . . This will allow you to always have a benchmark and accurately determine the success of the steps already taken.
2. We measure the parameters for clear control
In a mathematical problem, there necessarily exists: a question and known values. Also in weight loss: you have to have a goal (without it, nowhere) and parameters. By the latter we mean the current indicators:
- Hip volume;
- Breast volume.
Yes, you have to measure everything. Often we do not take seriously the successful drop of 500 g. But when these half-pounds are reflected even in minus a few inches at the waist, success feels much better.
Advice:Take a photo or video of your "Money" figure each week and track your weight loss results.
Make the first measurement of your parameters before you start losing weight. Metrics will help you get started (read - take care of your body) and will serve as a starting point. Perform further measurements once a week or 5 days. Taking a smaller gap is pointless.
3. It's easier to lose weight together: we find people with the same mind
Achieving a goal when the whole world is against you is difficult. So before you lose weight fast at home, make sure you do 2 things:
- We warn relatives and friends. "Strictly stop your loved ones from provoking you and asking you to eat cakes on appeal. "At once nothing will happen". It will be. And how.
- We are looking for like-minded people. Losing weight in a company is easier. Maybe your girlfriends have also wanted to lose weight for a long time. If there are only a few women in your environment, go to weight loss groups on social media and look for like-minded people there.
What to do with like-minded weight loss people? Communicate every day, check each other's meals, motivate with their achievements, share the results. And alsoyou can place a bet: who will lose weight 5 kg faster, second participants (or others) "ComPeTITIon»Will provide a cash prize.
4. A clear action plan is the key to achieving results
We return to the goal again. To achieve this, it is necessary to draw up a clear action plan. Determine what exactly you are willing to do to lose those extra pounds. You need to have a step-by-step weight loss system. For example:
- Monday - I throw food thrown out of the fridge, start counting calories consumed, take measurements;
- Tuesday - Buy healthy food, carefully study the calorie content and properties of each product, include moderate physical activity in my life, stop using the elevator;
- Wednesday - I start running in the evening and completely give up juices, cappuccino, latte, etc.
This is a rough plan. You need to make your own according to your desires, tasks and abilities. At the same time, it is not necessary to schedule several months. A plan is needed in order tojoin"In a new life. Therefore, a weekly schedule will be enough.
5. The power of thinking or how to convince yourself of success
Our thoughts are capable of many, many. And if you do not know where to start losing weight, then start cleaning your head. Completely forget your beliefs "I'm healthy", "I will never lose weight"etc. Replace them with"I already do everything for my figure", "I will achieve my goal very soon", "All the guys are crazy about me".
Advice:In your spare time, read or listen to books "The subconscious mind can do anything"(John Kehoe), "The power of thought"(James Borg), "The magic of the morning"(Hal Elrod).
You will be surprised, but positive statements (even those are assertions) can do a lot. They increase self-esteem, give self-confidence and simply improve mood.
IIFood is the basis of all the bases for weight loss
When thoughts are processed, goals are set, people with minds are found, you can proceed directly to action. And they consist, first of all, of setting up the power supply. If you are not one of those lucky ones who eat only burgers and at the same time have a model figure, then you need to adjust your diet.
We are what we eat. . . And this statement is 100% true. Even if you spend every evening in the gym, and before that eat a good portion of borscht with donuts, a packet of chocolates, hot sandwiches with sausage and cheese, then you should not count on emergency weight loss (and even slow weight lossof weight). You need to start working on your body with food.
8. We give up diet
The first thing you need to do to lose weight without harming your health is to give up diets. Yes, you heard right. Jo "Drinking", "Fruit ", "Kefirnykh"And other diets popular today. First, they do not give the desired result. Yes, in a few days you can lose 1-3 pounds. But this is just water that will return to you (in an enlarged form)immediately after returning to a normal diet (you definitely do not want to drink kefir forever).
Second, such diets are really dangerous for the body and health in general. For a normal life, a person needs to consume fats, proteins, carbohydrates every day. If you drink a kefir all day or eat only vegetables, then nothing good should be expected. At best, you will get gastritis. In the worst case, completely disrupt your digestive system.
Today, the most effective ways to lose weight fall into one thing: proper nutrition and accurate calorie counting. They help to achieve the desired result in a short time and at the same time have a positive effect on the condition of the body.
7. Start counting calories
Who would not say what, and all the secrets of weight loss are based on calories. Spending their daily supplement leads to weight gain. Lack - for weight loss. This is the complete secret of harmony. Just lose calorie intake.
You can calculate calorie intake for weight loss in online calculators. The calculation is based on your current weight, age, height, gender and your desired weight. Keeping track of your calorie intake is extremely simple. You do not need to calculate anything. Simply buy a kitchen scale and download the free calorie counting app to your phone. The only thing left for you is to include each meal in the program and make sure you fit in the norm.
8. Accurate meal schedule
Calorie deficiency is nothing without the normal functioning of the metabolism. A proven and quick way to start metabolism is 5 meals a day. Share your diet with:
The last meal should be no later than 4-5 hours before bedtime. At the same time, do not forget to count the calories - we need to add each apple eaten in the program for the correct calculation of the CDD.
9. Proper weight loss day starts with breakfast
In an effort to lose weight fast without diet and sports, many girls refuse breakfast, reducing it to a cup of coffee. The result is a slow metabolism, constant hunger and no result. You should have breakfast. And you should do this as if you are not going to eat lunch.
IDEALSopportunity for the first meal: cottage cheese and boiled eggs. . . They are low in calories but at the same time saturate the body with energy for a long time. But it is better to refuse steamed oatmeal. It is full of carbohydrates that give no energy. As a result, within 30 minutes after breakfast you will want to eat again.
10. The menu for tomorrow should be designed today
In order to lose weight quickly and accurately without interruption, you need to design a menu for the new day in advance. Plan your evening diet. First, this way you will avoid the temptation in the morning to eat something forbidden instead of healthy. Second, planning ahead is the best way to stay on track.
11. We always keep a tasty and healthy snack
Delicious and healthy snacks are another great help to avoid spoilage. There should always be something at home that will fit safely into your daily calorie intake and help you. "a sweet tooth worm dies of starvationThe following options for healthy snacks face such tasks:
- Fruits (bananas, apples, citrus);
- Nuts (walnuts, pistachios, hazelnuts);
- Dried fruits (dates, prunes, dried apricots);
- Protein sweets (muesli bars, sugar-free biscuits).
But again, make sure the tasty snack matches your calorie intake. Pay special attention to dried fruits and nuts. Just 100 grams of nuts contain 654 calories. For one second, this is almost 1/2 of the daily allowance for a girl who is losing weight.
12. We drink, drink and drink again - but only water!
Water is the main transporter of nutrients, an aid in the correct work of digestion, normal skin condition and more. And in order to lose weight as quickly as possible and get your body in shape,water balance must be respected. . .
The daily rate for girls weighing up to 70 kg is 2 liters of water, up to 90 kg - 2. 8 kg, etc. In this case, we are talking about clean water! Soda, coffee, juices (which are usually better to give up once and for all due to the large amount of sugar in them) and even teas are not included in this rate.
13. No cafes and food deliveries!
Another effective and simple way to lose a few extra pounds is to completely abandon going to cafes and delivering food to your home. Think again about your last trip to an institution. Are you opting for a light salad? Very impossible.
Usually in a cafe we order at least 2 dishes and a dessert is a must. And oftensmall dishes contain much more calorieson which you initially relied. As a result, there is an overcrowding of the daily rate and the deposition of excess fat. Delivery is even worse. We usually order pizza, sushi, noodles at home. It is also impossible to call such a low-calorie food.
If you are hungry, go to the kitchen and cook. Do not run for a snack in a cafe and do not order delivery. This way you will not be able to control the amount of calories consumed, which means that you will not be able to lose weight without exercise and diet at the right time.
14. Categorically harmful food - NO
Preserving water in the body, provoking the appearance of edema, immediate deposition in fat - this is how pizzas, burgers, breads with butter work. All this is junk food that slows down the weight loss process and has a detrimental effect on health. She isdoes not contain any nutrientsand relieves hunger for a short time.
Therefore, if you want to lose weight fast at home without physical exercise or with minimal physical activity, then you should completely abandon harmful foods (butter, white bread, fatty meats, fast food, cakes, etc. )
15. Useful "harm" - YES
"If a complete rejection of junk food makes you sad, provokes spoilage and you just can't handle it, cook healthy. "damage ofAs an example:
- Shawarma PP with boiled breast and sour cream;
- Healthy and tasty olivier with breast instead of sausage, seasoned with sour cream or yogurt;
- Homemade biscuits with oatmeal;
- Casserole of curd with honey or sweetener, etc.
You can find helpful recipes for unhealthy dishes on a search engine or on the pages of food bloggers.
IIIAPhysical activity - as an accelerator of weight loss
If you need to lose weight very quickly, then it is better to include sports in calorie counting. Physical activity burns calories well, speeds up metabolism and starts the weight loss process.
for example: You will lose 1 kg per week if you follow a 1500 calorie diet. But if you go to the gym 3 times a week, then in a week you will be able to lose 2 kg, because each workout burns an average of 300-500 calories.
Moreover, sport helps to strengthen the skin, to make the figure beautiful. Physical activity is especially needed for girls who want to lose 4-10 kg urgently. Losing weight so fast will lead to sagging skin and stretch marks. Even more soan effective diet without sports will not give the desired result. . . Therefore, you should not skip physical activity.
16. Learning to be a pedestrian
Exercise is not necessarily a 2-hour iron workout in the gym. If you want to lose weight without sports, you can completely refuse to buy a subscription to a fitness center. But instead of physical activity, you can use regular walks.
Try to avoid public transport and cars. Walk or cycle as much as possible. Walking the 1 km route will help you burn 140 calories a day, and an hour of cycling will save you 200 calories.
17. For sports, 15 minutes a day is enough.
If you do not have time to walk either, try to set aside at least 15 minutes a day to exercise. Spend it at any time of the day. They can be squats, jump rope, burpees. Everything!
Advice: If you are interested in how to lose weight at home with 15 minutes of exercise, take a look at video retention. You will find many varied and short programs for every day.
The main thing is to do exercise at home as efficiently as possible. Better 15 minutes full squat sets on the balcony than an hour of stupidity in the gym.
18. Yoga is also beneficial for weight loss.
Those who do not like physical activity at all should pay attention to yoga. This technique strengthens muscles, has a positive effect on behavior, balances hormones and more. It is also enough to devote 10-15 minutes a day to it.
It is recommended to do simple exercises in the morning. First, it can help you wake up and fully tune in for a productive day. And second, yoga will remind you of your purpose and reduce the likelihood of raw food spoilage throughout the day.
19. Incorporate cardio into your life
Cardio is a major metabolic booster. This exercise technique makes the cardiovascular system function actively. The result is an increase in blood flow to the tissues and a healthy acceleration of metabolism. Cardio has a positive effect on burning calories.An hour and a half of active exercise can burn 800 calories. . . And if you do not give everything you can, then you can "lose" about 500 calories eaten per day.
Important:With cardio training, calories start to burn after 20 minutes of exercise. Therefore, in this case, running for 15 minutes in the park will not help you lose a lot of weight and speed up your metabolism.
Cardio does not have to be a treadmill. This can be cycling, cycling, Nordic walking, rope jumping, crossfit and more. It is not difficult to find exercises for your taste.
20. A way out for those who do not like sports at all
With the benefits of physical activity in the body, everything is clear. But what if the soul does not lie at all about sports and even 15 minutes of yoga in the morning seems like a challenge? In this case, you have to choose the activities to your liking. Take a closer look at this list, maybe something will draw you to it:
All of this also helps to lose weight. And also - gives a great boost of energy and simply improves mood.
IV. Some more important rules for fast weight loss
To lose weight quickly and effectively at home, you need to do one thing - pull yourself together. This applies to all areas: nutrition, physical activity, mood. Additional weight loss tips below will help you lose weight fast.
21. Normalize sleep
Lack of sleep is a direct path to constant stress, poor motivation, low physical activity, digestive disorders. Therefore, nutritionists should include healthy sleep in the rules for weight loss. It is recommended that a woman sleep 8-8, 5 hours.
At the same time, sleep should be restful, d. m. th. , without irritants (interfering with TV, bright indicators). It is recommended to fall asleep between 21: 00 and 00: 00. In this case, every hour of sleep counts as 2, which means that in the morning you will feel much better and more energetic.
22. Eliminate all (or almost all) sources of stress
Stress directly affects weight loss. Silent is he who provokes the beginning of the accumulation of fat in the internal organs, and also holds water in the body. And it is stress in most cases that is the cause of overload, leading to weight gain.
Therefore, before losing weight quickly and effectively, try to eliminate all sources of stress. Submit your report at work, send your thesis to the curator, agree with your spouse not to quarrel in the following days. If it is impossible to avoid stressful situations, then try to reduce their negative impact. To do this will help:
- Walks in the open air;
- Meetings with loved ones.
And most importantly - never catch stress.. . . Better to pour all the accumulated anger into the treadmill. If you think only tasty food can handle the problem, prepare a healthy alternative (shawarma PP, PP cake) or eat some fruit.
23. We go to the store on a full stomach
Another tip for those who decide to lose a few pounds - make sure you eat before you go to the store. This could be an apple, banana, or a boiled egg. The main thing is that you do not feel hungry before entering the market. Otherwise, the risk of getting harmful products is extremely high, which you then have to eat (it is bad to dismiss it).
24. We use every opportunity to move
Did you know that you can lose weight simply by doing your hard work? And yet, it is true! Every move is a direct path to burning calories. And if you sit at the computer for 10 hours a day, being lazy even to get a glass of water yourself, then you should not expect extreme weight loss.
If you want to lose weight, use every opportunity to exercise. Go for a birthday present to your boss and have time to make it before the end of the workday? Of course! Photocopy 100 sheets at a nearby office? Easily! Meet the courier on the ground floor? Easy! Remember: movement = weight loss. Therefore, do not be lazy to get up from your desk once again. Rather, look for a reason to move constantly.
25. We clean the house from garbage
Lack of junk food at home is the first thing that helps to cope with the violent desire to eat something unhealthy and high in calories. Make sure there are no instant noodles, chocolates, biscuits or loose pasta at home. Dispose of all food waste safely. Only healthy products should be at home. Otherwise, disruptions cannot be avoided.
Your figure is in your hands!
Weight loss is a gradual process that requires an integrated approach. Of course, you can dramatically lose 3 kg by eating just a few apples a day. But such a fast will not bring anything good. Moreover, such a "diet" removes only water and bloating. Therefore, once you get back to your usual diet, all the pounds lost will return to an increased size.
To achieve a positive and long-term result,it is necessary to adhere to the correct diet, count the calories consumed and move as much as possible. . . If you follow all the tips described above, then after a week visible results will appear: the waist will become thinner, the weight will drop.
And most importantly - from proper nutrition and moderate physical activity, your body will feel great. As a result - endless energy and positive mood!