For weight loss you can use any separate technique. But to quickly get rid of the extra pounds without going to the gym and the nutritionist's office, experts advise using complex weight loss, not just choosing a diet or type of workout. To lose weight on your own at home, you need to adjust your diet, get used to physical activity and perform special procedures.
Nutrition
Losing weight without harming your health involves the transition to healthy eating.
If you plan on losing more than ten pounds, you need to give up on sweets. Otherwise, the body, upon detecting sugar intake, even in minimal amounts, will begin to process it into fat stores, which build up first in the problem areas - hips and waist.
The following products were also banned:
- baked goods, baked goods;
- sugar, chocolate, jam, cakes;
- fatty and smoked meats;
- fast food; semi-finished products;
- sauces, especially mayonnaise (except mustard and horseradish);
- alcohol;
- carbonated beverages;
- lard, sausage, bird skin;
- high-fat fermented dairy products;
- fatty cheeses.
Potatoes are not recommended either, although nutritionists have not reached a consensus on their role in weight loss.
We will have to give up the spices that stimulate the appetite: cloves, curry, pepper.
When going to the store, you need to start going around the shelves with products that are not harmful to your health so that there is no desire to buy them.
Healthy food
In the diet to lose weight, there must be more vegetables and fruits.With proper nutrition, you also need the following foods:
- cereals;
- fermented dairy products;
- types of dietary meat (chicken, turkey, veal);
- lean fish varieties;
- Seafood.
Sweets are easily replaced by fruit, sweet yoghurts - with low-fat kefir.
It is recommended to eat raw fruits and vegetables, for other products from 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 eliminate cellulite. These include:
- Redhead.Pour boiling water over the grated product and add the lemon mint. You get a fat burning drink.
- Green coffee.It contains chlorogenic acid - helps burn fat and reduces appetite. With the help of drinking, you can lose weight and get rid of cellulite in the early stages.
- Liquid chestnut.Guarana seed powder is available at specialized stores. The product burns fat, tones, reduces appetite. But it is contraindicated for people with peptic ulcer and hypertension.
- Water.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 a whole fruit a day or drink a glass of natural juice.
- Yellow pepper.It contains a lot of ascorbic acid, which contributes to carnitine production. The latter, in turn, burns body fat.
calorie counting
To lose weight, you need to count the calories that enter the body and are used up. You need to eat as much as your body needs - no more, no less. Controlling calories allows you not to give up your favorite foods, but simply redo your diet and change the amount of servings.
First, it is necessary to calculate the body's energy consumption per day. To do this, you need to write down the total number of calories from the meals consumed and weigh yourself each morning.
The body must start spending more than it consumes. This is facilitated by decreasing the caloric content of the dishes and increasing physical activity.Statistics show that for every extra kilogram you need to spend about 7, 700 kilocalories.
With a sedentary lifestyle at home, around 1, 200 kilocalories per day are expended. An office worker spends about 1, 800 kilocalories. This is not enough for weight loss.
The caloric content of the products can be found in the information on the packaging. The table shows low-calorie foods suitable for losing weight:
| product / dish | Portion | Number of kilocalories |
|---|---|---|
| Oat flakes | 250 ml | 170 |
| corn flakes | 250 ml | 195 |
| Omelet | 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 |
| litter | 1 PC. | 70 |
| Orange | 1 PC. | 45 |
| Prunes / Dried apricots | 1 PC. | 15 |
| Vegetable soup | 400 ml | one hundred |
| Chicken broth | A glass | 65 |
| Cooked rice | 250 g | 140 |
| Buckwheat porridge | 250 g | 155 |
| Cooked Chicken Fillet | 200 g | 220 |
| fried leg | 1 PC. | 350 |
| Steamed vegetables | 200 g | 190 |
| Cucumber salad | 200 g | 120 |
| Honey | A tea spoon | 40 |
| Sunflower oil | A tea spoon | 40 |
| Mayonnaise | A tea spoon | 65 |
Duke's Diet
If an adequate low-calorie diet were not enough and it was necessary to resort to diets, Dr. Dukan's method could be considered. It is based on eating low-carb foods and is popular for its lack of strict restrictions.
It is not so much a diet as a lifelong nutritional system. The weight loss process is divided into four steps:
| phase | Duration | General rules | Result |
| Attack | Can last from two to seven days | Eat protein-rich foods. There are no restrictions on quantity. The body is starving due to a lack of sugar and carbohydrates, starting to break down fats. | loss of one to five kilograms |
| cruise | A week to lose an extra pound | Vegetables are added to protein foods. Fats are removed quickly | losing a kilogram a week |
| anchorage | It takes 10 days for every pound lost. If five kilograms were thrown away, then fifty days is in this phase. | Small amounts of macaroni, cereals and cheese are added to the diet | Consolidation of Results |
| Stabilization | This is the final stage you need to follow throughout your life. To do this, just follow simple rules. You need to walk outdoors for half an hour every day, organize protein days once a week. It is recommended to eat three tablespoons of oat bran every day. The diet must be compiled independently, but taking into account useful products and a complete rejection of harmful products. |
Buckwheat Diet
You can lose weight quickly at home with the help of buckwheat. A popular diet option is designed for a week.
When using this technique, buckwheat porridge must be cooked correctly: steamed in boiling water overnight and consumed without sugar and salt. For a glass of cereal, two glasses of water are usually taken. You can add a small amount of dried fruit or a teaspoon of vegetable oil.
The classic weekly diet regimen is quite 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 dairy products. There are four meals in total.
The diet scheme is shown in the table.
| Days | Breakfast | Afternoon snack | To dinner | To dinner |
|---|---|---|---|---|
| 1, 2, 3, 4 | 50 g of buckwheat porridge, a glass of kefir | a glass of kefir | 50 g cereals, 100 ml natural yoghurt without aromatic additives | Breakfast menu repeats |
| 5, 6 | 50 g of buckwheat porridge, a cup of unsweetened green tea | 100 ml of yogurt | 90 g of buckwheat, kefir | 50 g of buckwheat porridge, a glass of kefir |
| 7 | 50 g of buckwheat porridge, green tea | litter | 70 g of cereals, kefir | 70 g of buckwheat porridge, kefir |
From any diet you need to get off properly, therefore, within two weeks of losing weight, steamed buckwheat should be present in the diet. She can continue to have breakfast, and for lunch and dinner she can gradually introduce her usual food. In this case, it is necessary to drink a lot of still water and try to prepare tea and coffee without adding sugar.
Physical activity
Weight loss consists of proper diet and exercise, easy to do even in a small environment.
Excessive loads will not benefit, so classes are held on alternate days. The most active period of metabolism occurs between seven and eleven in the morning. Experts advise to get involved in this period. The alternative is three hours before bedtime. You cannot train after eating - exercise will be difficult.
You shouldn't skip an important part of the class - a warm-up. It is very important to pre-warm your muscles to avoid injury.
For warm-up, spot running, arch exercises, jumps are performed. It takes about five minutes. Then the shoulders are warmed up (turns, swings, twists). You can warm up your hip joints by rotating your torso, then you need to swing your legs, and then - "scissors" lying on your back.
For firm buttocks and strong legs, the classic squat is considered a universal exercise. They are carried out as follows:
- Feet are pressed firmly to the floor, legs are placed shoulder-width apart, arms are placed behind head, back remains straight.
- On inspiration they sit; on exhalation, they straighten.
Exercising strengthens your buttocks and leg muscles and helps shed extra pounds.
After that, you need to load your abs. To work your lower and upper muscles, use the following exercises:
- Lie on your back, arms extended at your sides. They begin to slowly raise and lower their legs. The load drops into the lower press. Three approaches are performed thirty times.
- The starting position is the same as in the previous exercise, only the legs are lifted in turn. Twenty reps are done for each member. The exercise is simple and suitable for beginners.
- The legs are bent at the knees, the hands are placed behind the head, with the elbows pointing to the sides. Twisting movements are performed: touch the left knee with the right elbow and vice versa. It takes four sets of forty times.
- Lying on your back, perform the classic "bike". Repeat the exercise as much as possible.
You need to choose exercise sets based on the following rules:
- It is important to proceed from the training level, you should not expect the best results, opting for complicated training "for growth".
- You need to make progress by constantly complicating your usual activities so your body doesn't have time to get used to the stress.
- From time to time it is necessary to change the selected exercises and programs, otherwise stagnation may occur and the weight will no longer disappear.
You can diversify your workouts with fitness equipment.
body wrap and sauna
If nutrition and exercise aren't enough, you will need to resort to active sweating. For this, plastic film packaging is suitable. The cosmetic procedure is able to tighten loose skin and break down fats. Body shaping will be performed 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 carried out as follows:
- The skin is cleansed with an exfoliant.
- An anti-cellulite agent is applied.
- They are wrapped in a movie, isolated from above.
- They have a rest of half an hour or an hour.
You can combine physical exercise with a bandage so you can lose up to two pounds in a week.
To prepare the composition for wrapping, it is necessary to use cinnamon as a base.It contains essential oils, tannins and antioxidants, which have a tonic, nourishing and rejuvenating effect on the skin. This seasoning effectively breaks down fats. For wraps, it is mixed to the consistency of thick cream with almond or oil or melted honey.
Baths and saunas also affect the weight loss process in the same way. The body lacks moisture and begins to pull it out of fat deposits.This is how fat is expelled from your pores. But the procedures cannot be performed during menstruation, in pregnant women, in the postoperative period and in disease exacerbations.
With an integrated approach, it is possible to get rid of excess weight at home. The main thing is not to stop there and continue leading an active lifestyle, caring for food.