How to lose weight at home effectively without starving yourself? Everyone asks this question sooner or later. Moreover, regardless of gender and age. Indeed, overweight entails a lot of problems, ranging from hypertension and joint problems to depression. Any dietitian will say that you can lose weight only by applying maximum effort to this process. Of course, ideally, one should consult a specialist, undergo an examination, on the basis of which an individual plan for achieving an ideal figure can be drawn up . But what if there is simply no such opportunity? Do not despair! We will tell you how to lose weight at home effectively and with a lasting result.
Lose weight at home: myth or reality?
Losing weight at home is not a myth! This is a very real opportunity to bring your body into shape. And you can achieve very impressive results. Having made the decision: you need to lose weight! - Many are now resorting to this method. For example, it is difficult for young mothers to get out of the house and leave the baby in the care of relatives. Someone is too busy at work and so tired that there is simply no strength to go to the gym or make an appointment for a consultation. The third elementary finance does not allow to pay for the services of specialists: a trainer and a dietitian will require a "tidy" amount for work.
The advantages of home weight loss are obvious: everyone prescribes the procedures for himself that he considers the most effective for him personally. In addition, you do not need to adapt to a specific time. If there is a need for professional massage, a specialist can be called to the house when it is convenient for the client.
Of course, this style of losing weight has another, negative side. Firstly, it’s very difficult to concentrate on yourself at home, there is a great risk of being tempted by a diet-prohibited product or postponing a workout. Secondly, although this is a fairly budgetary method, you still have to fork out, for example, on dumbbells, a video course, or maybe an exercise bike. In addition, it is not a fact that other households will appreciate diet dishes, so you will have to cook a little more.
The rules of home weight loss
Speaking about how to lose weight effectively at home (without returning the notorious kilograms), you should give some general tips:
1) drink more water - any diet and nutrition system is based on this rule. And in ordinary life, this advice remains relevant. After all, water cleanses the body, stimulates the metabolism. In addition, a glass of water used half an hour before meals will help to significantly reduce the serving. There is a diet based on this principle: "we lose weight on water." She showed her effectiveness. It is suggested to drink one, two and three glasses of water before breakfast, lunch and dinner, respectively;
2) sugar and flour products are prohibited. Of course, there are food systems in which sweets are allowed (for example, “minus 60”) or synthetic sweeteners. You’ll have to choose it yourself, but it’s worth remembering that the body does not like to be deceived. Accordingly, he will demand sweets not only in the morning, and substitutes will not bring anything good to health. If you really want to treat yourself - it is better to eat dried fruit: dried apricots, prunes or dates. Of course, if this does not contradict the chosen food system;
3) without exercise, a good effect is unlikely to be achieved. Any woman who has lost weight without diets will say that the result is directly proportional to physical activity. It is not necessary to go to the gym (although it is desirable), you can buy a set of exercises and exercise at home. Even morning jogging or jumping rope will give a positive result;
4) a positive attitude. Psychological trainings will help you to relax, not to concentrate on the problem of excess weight, but to correctly and clearly go to your goal. More often you need to present yourself in perfect shape. As you know, the thought is material, so the desired will come true. Even old jeans that you once managed to fit into easily, or a beautiful dress that suddenly became scarce, can motivate;
5) before going to bed - no food. Of course, diets and nutrition systems are different, but it’s best not to eat at least 3-4 hours before bedtime. Many say that you should not eat after 18 or 19 hours. On the one hand, they are right, and on the other hand, not everyone goes to bed at 21-22 hours. Accordingly, it is better to develop for yourself the system of the last meal according to your own regimen;
6) once a week you need to arrange fasting days. They can be based on any mono-diet.
Mono-diets
With the slogan: "Lose weight in a week!" - So-called mono-diets appear. Due to the presence of only one component in them, the result will be lightning fast. Rarely does a mono-diet contain any two foods (e.g. buckwheat and kefir). The components used are protein products, cereals, fruits and vegetables. The effect is not only a quick result, but also in cleansing the body. By the number of products, diets of "lose weight per week" are divided into the following types:
- "balanced". Eating two foods is recommended: kefir and apples (you can drink 1.5 liters of low-fat kefir per day, as well as eat half a kilogram of apples), kefir and cucumbers, rice and apples (boil a glass of cereal without salt, 2 apples per day will also be allowed) . There are many options. For a week on average, you can lose 5-6 kg;
- "fast". Due to the fact that only one component is used (as a rule, this is a product containing slow carbohydrates) it is very difficult to tolerate. You can sit on it for no more than five days.
The most common fast mono-diet:
- buckwheat (a steamed glass of cereal per day);
- kefir (only 2 liters of low-fat kefir are allowed);
- fish (any fish cooked without oil is allowed);
- watermelon (the calculation is as follows: 1 kilogram of watermelon for every 10 kg of weight).
Any mono-diet is a big stress for the body. In order for the ill-fated kilograms not to return immediately, you must adhere to the exit from the diet, that is, add one product every day. Naturally, it should not be fried potatoes or fatty meat. It is better to give preference to vegetables and fruits, low-calorie cereals in the water, for example, oatmeal.
Short-term diets
How to lose weight quickly, if you eat one or two foods for a whole week do not have enough strength? You can try a diet based on a balanced low-calorie diet. We will analyze the most effective and most easily tolerated:
1) "favorite diet." Based on daily food alternation. It is forbidden to break the sequence. Lasts a week (day 7 - exit). On the first day, you must drink any liquid (naturally unsweetened): tea, milk, kefir, broths (meat and vegetables), coffee. On the second day, you should eat vegetables in any form and quantity (better, of course, raw). Give special preference to cabbage. On the third day, the first, drinking, is repeated. On the fourth, you should eat fruits, preferably citrus fruits. On the fifth - any proteins: meat, fish and poultry cooked without butter, also cottage cheese, yoghurts without additives and so on. On the sixth day, again we use any liquid, on the seventh - we leave the diet. Boiled eggs, low-fat soups, dairy products, cereals on the water, vegetables and fruits are allowed. If everything is observed correctly, you can lose up to 7 kilograms;
2) another similar diet - "6 petals." It was developed by a nutritionist from Sweden. Here, emphasis is placed not only on the “deception” of the body by protein and carbohydrate days (due to this, the diet is well tolerated), but also on the psychological aspect. It is necessary to cut the flower, on 6 petals of which to sign the products and number the days. Tearing petal by petal, a person becomes closer to the goal, proud of himself - another day without a break behind;
3) The "Japanese diet" has also been shown to be highly effective. It is more complex. So, a day you need to eat a certain amount of fish, meat, boiled eggs, vegetables and fruits, drink tea or coffee. The menu is very diverse and balanced in such a way that you can easily throw up to 16 kg;
4) the “Larisa Dolina diet” is very popular. The main thing in it is to take food at a certain time, drink 500 grams of low-fat kefir per day. Each of the days is a mono-diet: baked potatoes, cottage cheese, fruits, chicken, mineral water - these are the components of the diet of every day.
Power systems: what is it?
If you ask yourself: how to effectively lose weight by 20 kg or more - the answer is obvious - choose a dietary nutrition system for yourself. Each of them has years of work of dietitians, the process of losing weight will go smoothly, not spasmodically. If you observe this diet regularly, the weight will gradually return to normal and will not return.
All systems are built on certain limitations and principles. Somewhere only protein foods are allowed, somewhere separate nutrition or eating raw vegetables.
As for the general points, it is assumed that water will be consumed in large quantities (the rule is the same as in the “lose weight on water” diet), restriction of sugar, flour products, mandatory physical activities and additional procedures are prescribed: scrubs, body wraps, massages.
Thus, the power system is a whole complex of measures. To consider her a diet is very wrong. Subsequently, this style of food becomes a way of life. We will analyze the most popular dietary nutrition systems that will help you both lose weight effectively at home and join a healthy lifestyle.
You can follow the principles of a healthy lifestyle and proper nutrition, without suffering from bloating and flatulence, if you take Orlix® when eating rich fiber and complex carbohydrates. Its active component is the natural enzyme alpha-galactosidase, which provides the breakdown of complex carbohydrates into monosaccharides that are easily absorbed by the body. This prevents rotting of food in the intestine with the formation of a large number of toxic gases, and also ensures its full assimilation. The required dosage of the product varies depending on the amount of food, making it easy to regulate digestion with a full meal, and with a light bite.
"Minus 60"
Ekaterina Mirimanova lost 60 kilograms without diets, she is the author of the eponymous nutritional technique, which is as follows.
Each meal occurs according to certain rules. For breakfast (provided that it takes place before 12 noon), you can eat everything, even sweet “forbidden” foods. On the dining table should be dishes according to the principles of separate nutrition: meat and other proteins should not be mixed with potatoes or pasta. For example, if soup is cooked in meat broth, it is seasoned without pasta and potatoes. For dinner (which should take place no later than 18:00), there are several options that cannot be replaced. For example, cheese, milk and rye crisps or just meat (chicken, fish).
Mirimanova calls for the use of scrubs, exercise. Such a nutrition system can become a way of life, will help to monitor the figure, without resorting to diets in the future.
Ducan Nutrition
Ducan's diet is a low-carb, or non-carbohydrate diet. It will appeal to all lovers of meat, cottage cheese and other similar products. Many appreciate her systematic and consistent.
All the time the diet is divided into several stages. The first, the "attack", is aimed at the rapid loss of extra pounds. This happens due to the use of exclusively protein products. Further (“cruise”, or “alternation”), work is underway to get closer to the ideal weight. It is allowed to eat a small amount of carbohydrates. A very important stage - “fixing” - it will not allow the return of lost kilograms. And further - “stabilization” - according to the principles of this stage, Dr. Dukan offers to eat all his life.
In addition to water, it is necessary to eat oat bran, which will help the digestive tract to cope with an abundance of protein. Ducan also allows the use of sugar substitutes. He also regulated the mandatory physical activity at each stage: from 20 to 30 minutes a day.
Diet Protasova
Another system will help both quickly lose weight and cleanse the body of slagging - the Kim Protasov system. Its secret is simple: eat exclusively raw vegetables.
Sour milk products, 3 green apples and 1 boiled egg per day are also allowed. The main thing here is to adhere to proportions: for every 70 percent of vegetables, consume 30 percent of protein. Two weeks later, meat, chicken and fish are introduced into the diet.
The system is designed for 35 days (4 weeks), after which a systematic exit with the addition of one product per week is recommended, primarily vegetable fats (nuts and vegetable oil).
Weight Loss Supplements
Currently, many complexes are offered that help reduce weight: from fat-burning tea and coffee to whole complexes and calorie blockers.
You need to treat them with caution, do not abuse, otherwise you can easily undermine your health. In addition, it should be noted that with any diet and nutrition system it is necessary to take multivitamin complexes in order to support the body, for which any change in the usual regimen of food intake is a lot of stress.
The most gentle products with a natural fat burning effect:
- ginger;
- onion and garlic;
- citrus fruits (best grapefruit);
- a pineapple;
- green tea.
Physical activity at home
Any diet involves physical activity. If you neglect it, the body will lose weight, but it will be saggy and ugly. In order to tighten the skin and tone the muscles, it is not necessary to go to the gym. You can do it at home. We list the most affordable means of physical activity:
1) walking. You must walk at a fairly fast pace at least 25-30 minutes a day. You can use special devices, for example, poles for Nordic walking;
2) jumping rope. 15 minutes of jumping will help to tone the muscles and get rid of excess calories;
3) a hoop, or hula hoop. Especially useful for those who struggle with excess fat at the waist;
4) morning runs. They will help not only lose weight, but also tune in for the coming day;
5) yoga, or body flex - these are especially accessible methods that will put in order not only a figure, but also the inner world.
Additional treatments
The struggle for beautiful skin during a diet is not only physical activity, but also all kinds of cosmetic procedures. It's no secret that if you lose weight with a lot of weight, then you may experience such troubles as stretch marks or saggy skin. The following procedures will help to avoid such problems:
1) "lose weight with soda." Bathtubs with this product are very effective and popular. The substances contained in soda will help to remove water from the body, “accelerate” the metabolism. Attention! The procedure has contraindications: oncology, hypertension, pregnancy;
2) wraps. An ordinary cling film is suitable for them . Both special and natural products can be applied to the body: honey, vegetable and essential oils, clay, etc .;
3) scrubs. In addition to industrial scrub based on ground coffee is very effective: this product is able to activate processes in the subcutaneous layer, tighten the skin, give it a tone;
4) creams. Cream with mummy is especially effective against stretch marks. It is very simple to prepare it: dissolve a piece of this valuable product in a jar of your favorite body cream;
5) massages. Perhaps this is the most effective tool to combat saggy skin and cellulite. Especially if you need to achieve the result as soon as possible.