Even body positivists "quietly" want to lose weight and get in shape. What can we say about those who sincerely dream of a perfect figure and a healthy body? Regardless of which weight loss category you belong to, our choice of 25 really working ways to deal withbeing overweight will be able to help you with proper weight loss.
I. Motivation - it all starts with her
Every action of ours is motivated by something. You will not go to a cafe if you do not want to eat or relax there. Do not go 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 counting calories and frantically buying fitness gum in sports stores, you need to get together and work hard on the motivational component of weight loss.
1. To go to the goal, define it
"I want to loose weight"It's not a goal. Just like. "I want to be successful"Both options are a common wish list. They do not have a clear task, which means that it is impossible to find an exact solution for them. What to do in this case? Set a clear goal! I do not want to be slim. "a „I need to lose 5 kg"or"I need to reduce my waist by 10 cm ". . .The goal must be formulated as accurately as possible.. . . This will allow you to always have a reference point and accurately determine the success of the steps already taken.
2. We measure parameters for clear control
In a mathematical problem there is a must: a question and some values. Also for weight loss: you need to have a goal (without it, nowhere) and parameters. By the latter we mean the actual indicators:
- The volume of the thighs;
- Breast volume.
Yes, you have to measure everything. We often do not take the 500 successful years seriously, but when these half kilograms are reflected in the minus of a few centimeters in the waist, the success feels much better.
Advice:Take a photo or video of your "Before" figure every week and track your weight loss results.
Take the first measurement of your parameters before you start losing weight. Indicators will help you get started (read - take care of your body) and will serve as a starting point. Perform additional measurements once a week or 5 days. Taking a smaller difference is pointless.
3. It is easier to lose weight together: we find like-minded people
Achieving a goal when the whole world is against you is difficult. Therefore, before you lose weight fast at home, be sure to do 2 things:
- We warn relatives and friends. Strictly forbid your relatives to provoke you and ask you to eat sweets with the call "Nothing will happen at once". 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 weak women in your environment, go to weight loss groups on social networks and look for like-minded people there.
What to do with like-minded people to lose weight? Communicate daily, control the other's diet, motivate with your achievements, share the results. And alsoyou can make a bet: who will lose weight 5 kg faster, the second (or other) participants "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, a clear action plan needs to be drawn up. Determine exactly what 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 unhealthy food out of the fridge, I start counting the calories consumed, I take measurements;
- Tuesday - I 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 capabilities. At the same time, you do not need to plan for several months. A plan is needed to "Joining"In a new life. Therefore, a weekly schedule will suffice.
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 by cleaning your head. Forget completely the beliefs "I am fat", "I will never lose weight"etc. Replace them with"I'm already doing everything for my figure", "I will achieve my goal very soon", "All the boys are crazy about me".
Advice:In your free time, read or listen to books "The subconscious can do anything"(John Kehoe), "Power of thought"(James Borg), "The magic of the morning"(Hal Elrod).
You will be surprised, but positive statements (they are also affirmations) can do a lot. They increase self-confidence, give self-confidence and simply improve your mood.
II. Nutrition is the basis of all the basics of weight loss
When thoughts are worked out, goals are set, like-minded people are found, you can take direct action. And they consist, first of all, in setting up the power supply. If you are not one of the lucky ones who eat only burgers and at the same time have a model figure, then you still need to adjust your diet.
We are what we eat. . . And this statement is 100% true. Even if you spend every night in the gym, and before that you eat a good portion of borsch with donuts, a packet of chocolates, hot sandwiches with sausage and cheese, then you should not rely on urgent weight loss (and even slow weight loss). You need to start working on your body with nutrition.
8. We give up the diet
The first thing you need to do to lose weight without harming your health is to give up dieting. Yes, you heard right. No "Drinking", "Fruits ", "Kefir"And other popular diets today. First, they do not give the desired result. Yes, in a few days you can lose 1-3 pounds. But it's just water that will come back to you (in an enlarged form) immediately after returning to a normal diet (you definitely don't want to drink kefir forever).
Secondly, such diets are really dangerous for the body and health in general. For a normal life a person should consume fats, proteins and carbohydrates daily. If you drink one kefir all day or eat only vegetables, then nothing good should be expected. At best, you will get gastritis. In the worst case, completely destroy your digestive system.
Today, the most effective ways to lose weight come down to 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 wouldn't say what and all the secrets to losing weight are based on calories. Exceeding their daily dose leads to weight gain. Lack - to weight loss. This is the whole secret of harmony. It is enough to skip 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 desired weight. Tracking your calorie intake is extremely simple. You don't have to calculate anything. Just buy a kitchen scale and download the free calorie counting app on your phone. All you have to do is include each meal in the program and make sure you fit in.
8. Proper eating schedule
Lack of calories is nothing without the normal functioning of the metabolism. A proven and fast way to start your metabolism is 5 meals a day. Divide your diet into:
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 must add each apple eaten to the program for accurate calculation of KBZhU.
9. The right day to lose weight starts with breakfast
In an attempt to lose weight quickly without dieting and exercise, many girls refuse breakfast, reducing it to a cup of coffee. The result is a slow metabolism, constant hunger and lack of results. You have to have breakfast. And you should do this as if you are not having lunch.
Perfectoption 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 do not provide any energy. As a result, within 30 minutes after breakfast you will want to eat again.
10. The menu for tomorrow must be drawn up today
To lose weight quickly and properly without interruption, you must first compile a menu for the new day. Plan your diet in the evening. First, this way you will avoid the temptation to eat something forbidden instead of healthy in the morning. Second, planning ahead is the best way to stay on track.
11. We always have a delicious and healthy breakfast on hand
Delicious and healthy snacks are another great help to avoid damage. There should always be something at home that will safely fit into your daily calorie intake and help you. "starve sweet tooth wormThe following healthy snack options cope with such tasks:
- Fruits (bananas, apples, citrus fruits);
- Nuts (walnuts, pistachios, hazelnuts);
- Dried fruits (dates, prunes, dried apricots);
- Protein cakes (muesli bars, sugar-free cookies).
But then make sure the delicious breakfast matches your calorie intake. Pay special attention to dried fruits and nuts. Just 100 grams of walnuts contain 654 calories. For a second, this is almost 1/2 a daily allowance for a girl who is losing weight.
12. We drink, drink and drink again - but only water!
Water is the main conductor of nutrients, helper in the proper functioning of digestion, normal skin condition and more. And to lose weight as quickly as possible and get your body in shape,the water balance must be observed. . .
The daily norm 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 because of the huge amount of sugar in them) and even teas are not included in this norm.
13. No cafes and food deliveries!
Another effective and easy way to lose a few extra pounds is to completely give up going to cafes and delivering food to your home. Think about your last trip to an institution. Are you satisfied with a light salad? Very unlikely.
Usually in a cafe we order at least 2 dishes and dessert is mandatory. And oftensmall plates contain many more caloriesthat you originally relied on. As a result, there is an excessive daily norm and deposition of excess fat. Delivery is even worse. We usually order pizza, sushi, noodles at home. It is also impossible to call such food low-calorie.
If you are hungry, go to the kitchen and cook. Do not run to eat 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 in a timely manner.
14. Harmful food categorical - NO
Water retention in the body, provoking the appearance of edema, immediate deposition in fat - this is how your favorite pizzas, burgers, breads with butter work. All this is unhealthy 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 quickly at home without exercise or with minimal physical activity, then you should completely give up harmful foods (butter, white bread, fatty meats, fast food, cakes, etc. ).
15. Useful "harm" - YES
If the complete rejection of junk food makes you sad, provokes damage and you just can't handle it, cook healthy. "harmfulness". As an example:
- PP shawarma with boiled breasts and cream sauce;
- Healthy and tasty Olivier with breasts instead of sausage, seasoned with sour cream or yogurt;
- Homemade oatmeal biscuits;
- Casserole with cottage cheese with honey or sweetener, etc.
You can find useful recipes for unhealthy dishes in a search engine or on the pages of food bloggers.
III. Physical activity - as an accelerator for weight loss
If you need to lose weight very quickly, then it is better to include sports in the 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.
In addition, the sport helps to tighten the skin, makes the figure beautiful. Physical activity is especially necessary for girls who urgently want to lose 4-10 kg. Rapid weight loss so many pounds will lead to sagging skin and stretch marks. Even the mostan effective diet without sports will not give the desired result. . . Therefore, you should not neglect physical activity.
16. Learning to be a pedestrian
Exercise is not necessarily a 2-hour workout with an iron 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. Take a walk or bike as much as possible. Walking a 1-kilometer route will help you shed 140 calories a day, and an hour of cycling will save you 200 calories.
17. 15 minutes a day are enough for sports.
If you do not have time for a walk, try to spend at least 15 minutes a day exercising. Spend it at any time of the day. These can be squats, jumping rope, rehearsals. Everything!
Advices: If you are interested in how to lose weight at home with 15-minute workouts, check out video hosting. You will find many varied and short programs for each day.
The main thing is to do your home workout as effectively as possible. Better 15 minutes a full set of squats on the balcony than an hour of nonsense in the gym.
18. Yoga is also useful 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 posture, balances hormones and more. It is enough to spend 10-15 minutes a day for this.
It is advisable to do simple exercises in the morning. First, it can help you wake up completely and tune in for a productive day. And second, yoga will remind you of your goal and reduce the likelihood of junk food crashes throughout the day.
19. Incorporate cardio into your life
Cardio is a major metabolic accelerator. This exercise technique makes the cardiovascular system work 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 training can burn 800 calories. . . And if you don't do your best, then you can "lose" about 500 calories eaten per day.
Important:During cardio training, calories begin to burn after 20 minutes of exercise. Therefore, in this case, running for 15 minutes in the park will definitely not help you lose a lot of weight and speed up your metabolism.
Cardio should not be a treadmill. This can be cycling, cycling, Nordic walking, jumping rope, crossfit and others. It is not difficult to find exercises to your liking.
20. Exit for those who do not like sports at all
With the benefits of physical activity on the body, everything is clear. But what if the soul doesn't lie about sports at all and even 15 minutes of yoga in the morning seems like a challenge? In this case, you should choose activities to your liking. Take a closer look at this list, maybe something will hook you in it:
All this also helps to lose weight. And more - gives an excellent surge of energy and simply improves mood.
IV. A few more important rules for fast weight loss
To lose weight quickly and effectively at home, you need to do one thing - get together. This applies to all areas: nutrition, physical activity, psychological mood. The 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 of weight loss. It is recommended that the woman sleep 8-8, 5 hours.
At the same time, sleep should be calm, ie, without irritants (disturbing TV, illuminated indicators). It is recommended to fall asleep between 21: 00 and 00: 00. In this case, every hour of sleep is counted 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. It provokes the beginning of the accumulation of visceral fat, and also retains water in the body. And it is stress in most cases that causes overeating, which leads to weight gain.
Therefore, before you lose weight quickly and effectively, try to eliminate all sources of stress. Send your report to the workplace, send your thesis to the curator, agree with your spouse not to quarrel in the coming days. If it is impossible to avoid stressful situations, try to reduce their negative impact. To do this will help you:
- Outdoor walks;
- Meetings with loved ones.
And most importantly - never get rid of stress.. . . Better to pour all the accumulated anger on the treadmill. If you think that only delicious food can deal with the problem, prepare a healthy alternative (PP shawarma, PP cake) or eat some fruit.
23. We go to the store with a full stomach
Another tip for those who decide to lose a few pounds - be sure to eat before going to the store. This can be an apple, banana or boiled egg. The main thing is that you do not feel hungry before you go to market. Otherwise, the risk of collecting harmful products is extremely high, which you then have to eat (it is a pity to throw it away).
24. We use every opportunity to move
Did you know that you can lose weight only by doing hard work? And yet, it is true! Every movement is a direct way to burn calories. And if you sit at the computer for 10 hours a day, you are lazy to even get a glass of water yourself, then you should not expect extreme weight loss.
If you want to lose weight, use every opportunity for exercise. Go for a birthday present for your boss and have time to give it before the end of the work day? Sure! Photocopying 100 sheets at a nearby office? Easy! Meet the courier on the ground floor? Easy! Remember: movement = weight loss. So don't be lazy to get up from your desk once again. On the contrary, look for a reason to move constantly.
25. We clean the house of garbage for groceries
Lack of junk food at home is the first thing that helps to deal with the violent desire to eat something unhealthy and high in calories. Make sure there is no noodles, chocolates, biscuits or pasta without hard pasta at home. Dispose of all food waste safely. There should be only healthy products at home. Otherwise interruptions cannot be avoided.
Your figure is in your hands!
Weight loss is a gradual process that requires an integrated approach. Of course, you can lose 3 kg drastically by eating only a few apples a day. But such a post will not lead to anything good. Moreover, such a "diet" removes only water and puffiness. Therefore, as soon as you return to your usual diet, all the lost weight will return to an increased amount.
To achieve a positive and long-term result,it is necessary to adhere to the correct diet, to count the consumed calories and to move as much as possible. . . If you follow all the tips described above, in a week you will see noticeable results: the waist will become thinner, the weight will decrease.
And most importantly - from proper nutrition and moderate physical activity, your body will feel great. The result - endless energy and positive mood!