Body positivists also quietly want to lose weight and get up. What can we say about those who openly dream of an ideal figure and a healthy body? Regardless of your weight loss category, a selection of the 25 best ways to overcome weight will be able to help you lose weight properly.
I. Motivation - it all starts with it
All our actions are driven by something. You won’t go to a cafe if you don’t want to eat or relax there. Don’t go for a walk with a friend if you’re bored with him. And you won’t be able to lose weight if you don’t want to. Therefore, before counting calories and in the panic of buying fitness gum in a sports store, you should work together and work hard in the motivational component to lose weight.
1. To head toward the goal, specify
"I want to lose weight"Isn't that the goal. Like"I want to succeed". Both options are common wish lists. They do not have a clear task, which means it is impossible to find the right solution for them. What to do in this case? Set clear goals! Not" I want to lose weight ", but "I need to lose 5 kg"or"I need to reduce my waist by 10 cm ". . .Goals should be formulated as accurately as possible.. . . This will allow you to always have a reference point and determine the success of the steps that have been taken accurately.
2. We measure parameters for clear control
In mathematical problems, there must be: questions and known values. Also in losing weight: you must have goals (without them, there is no place) and parameters. By the latter, we mean the actual clues:
- Hip volume;
- Breast volume.
Yes, you have to measure everything. Often we do not take seriously the decrease of 500 g. But while this pound is also reflected at minus a few centimeters at the waist, success feels much better.
Advice:Take a photo or video of your "Before" picture each week and track your weight loss results.
Perform the first measurement of your parameters before starting to lose weight. Metrics will help you get yourself 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 useless.
3. Easier to lose weight together: we find like -minded people
Reaching the 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 forbid your loved ones to provoke you and ask you to eat candy with attraction "From one time nothing will happen". It will be. And how.
- We are looking for like -minded people. Losing weight in the company is easier. Maybe your girlfriend has also long wanted to lose weight. If there are only slim women in your neighborhood, go to a weight loss group on social networks and find like -minded people there.
What to do with like-minded weight loss peopleCommunicate every day, control each other’s food, motivate them with their achievements, share the results. And alsoyou can place a bet: who will lose weight 5 kg faster, the second participant (or another) "competition»Will give away cash prizes.
4. A clear action plan is the key to achieving results
Once again we return to the goal. To achieve this, it is necessary to draw up a clear plan of action. Determine what exactly you are willing to do to lose those extra pounds. You must have a step -by -step weight loss system. For example:
- Monday - I remove snacks from the fridge, start counting calories eaten, take measurements;
- Tuesday - I bought healthy food, scrutinized the calorie content and properties of each product, including moderate physical activity in my life, stopped using the elevator;
- Wednesday - I started running at night and giving up juices, cappuccinos, lattes, etc.
This is a rough plan. You must make your own according to your desires, duties and abilities. At the same time, there is no need to schedule several months. Plans are required for "join"Being a new life. So a weekly schedule will suffice.
5. The power of thinking or how to convince yourself of success
Our minds are capable of so much. And if you don’t know where to start losing weight, start by cleaning your head. Forget trust completely "I am fat", "I will not lose weight"etc. Replace it with"I have done everything for my figure", "I will achieve my goal soon", "All the guys are crazy about me".
Advice:In your free time, read or listen to a book "The subconscious mind can do anything"(John Kehoe), "The power of thought"(James Borg), "Morning miracle"(Hal Elrod).
You’ll be surprised, but a positive statement (it’s also an affirmation) can happen a lot. They boost self -esteem, give you self -confidence and improve your mood.
II. Nutrition is the basis of all the basics for weight loss
When thoughts are resolved, goals are set, like -minded people are found, you can continue to act. And this consists, first of all, in arranging the power supply. If you are not one of those lucky ones who only eat 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 hall, and before that eat a large number of borscht with donuts, a packet of chocolate, hot sandwiches with sausage and cheese, then you can not rely on emergency weight loss (and even slow weight loss). You should start working on your body with nutrition.
8. We give up dieting
The first thing to do to lose weight without endangering your health is to stop eating. Yes, you heard right. No "Drink", "Fruit ", "Kefirnykh"And other popular diets today. First, they do not give the desired results. Yes, in a few days you can lose 1-3 pounds. But this is just water that will come back to you (in an enlarged form) once you return to the dietregular (you definitely don’t want to drink kefir forever).
Second, a diet like this is 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 one kefir all day or only eat vegetables, then nothing good is expected. At best, you will get gastritis. Worst of all, it damages your digestive system completely.
Today, the most effective method of losing weight becomes one thing: proper nutrition and accurate calorie counting. They help 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 will not say what, and all the secrets of losing weight based on calories. Exceeding their daily allowance causes weight gain. Deficiency - weight loss. That is the whole secret of harmony. It’s enough to release your calorie intake.
You can calculate calorie intake for weight loss in the online calculator. Calculations are made based on your weight, age, height, gender and your weight. Keeping your calorie intake is very easy. You don't have to count anything. Just buy a kitchen scale and download a free calorie counting app to your phone. All that’s left for you is to include each of your meals into the program and make sure that you fit the norm.
8. Proper eating schedule
Calorie deficiency is without normal metabolic function. A proven and quick method to start metabolism is 5 times a day. Divide your diet by:
The last meal must be no later than 4-5 hours before bedtime. At the same time, do not forget to count 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 effort to lose weight quickly without dieting and exercising, many girls refuse breakfast, reducing it to a cup of coffee. The result is a slow metabolism, constant starvation and no results. You need breakfast. And you have to do this as if you’re not going to have lunch.
Very suitableoptions for first meals: 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 reject steamed oatmeal. It is full of carbohydrates that do not provide energy. As a result, within 30 minutes after breakfast, you definitely want to eat again.
10. The menu for tomorrow must be arranged today
To lose weight quickly and properly without interruption, you should create a menu for the new day in advance. Plan your diet in the evening. 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 tasty and healthy snacks
Tasty and healthy snacks are another good help to prevent spoilage. There's always something at home that's safe to go into your daily calorie intake and help "the hunger for sweet tooth worms". The following options for healthy snacks overcome such tasks:
- Fruits (bananas, apples, citrus fruits);
- Peanuts (walnuts, pistachios, hazelnuts);
- Dried fruits (dates, prunes, dried apricots);
- Protein candies (muesli bars, sugar-free cookies).
But then again, make sure the tasty snacks match your calorie intake. Watch out for dried fruits and nuts. Just 100 grams of walnuts contain 654 calories. For a moment, this is almost 1/2 the daily allowance for a girl experiencing weight loss.
12. We drink, we drink and we drink again - but only water!
Water is the main conductor of nutrients, an aid to proper digestive work, the normal condition of the skin and much more. And to lose weight as fast as possible and shape your body,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 pure water! Soda, coffee, juice (which is usually better handed out once because of all the amount of sugar in it) and even tea are not included in this norm.
13. No cafes and food delivery!
Another effective and easy way to lose a few extra pounds is to leave entirely to a cafe and deliver food to your home. Think back to your last trip to the institution. Have you enjoyed a light salad? Very unlikely.
Usually in our cafes order at least 2 dishes and desserts are mandatory. And oftensmall plates contain more calorieswhich you initially expected. As a result, there are too many daily norms and excessive fat deposition. Delivery is even worse. We usually order pizza, sushi, noodles at home. It is also impossible to call such foods low in calories.
If you are hungry, go to the kitchen and cook. Don’t run around getting snacks in cafes and don’t order deliveries. This way you will not be able to control the number of calories consumed, which means that you will not be able to lose weight without exercising and dieting on time.
14. Hazardous food category - NO
Water retention in the body, provoking the appearance of edema, fat deposition in an instant - this is how your favorite pizza, burger, bread with butter works. All of these are snacks that slow down the process of losing weight and adversely affect health. Hedoes not contain nutrientsand get rid of hunger in a short time.
Therefore, if you want to lose weight quickly at home without exercise or with minimal physical activity, then you must abandon harmful foods completely (butter, white bread, fatty meats, fast food, cakes, etc. ).
15. Useful "dangers" - YES
If the rejection of a snack completely makes you sad, causes damage and you can’t deal with it, cook healthy.ugliness". For example:
- PP shawarma with boiled breast and sour cream sauce;
- Healthy and tasty Olivier with breast instead of sausage, seasoned with sour cream or yogurt;
- Homemade oatmeal cookies;
- Curd casserole with honey or sweetener, etc.
You can find useful recipes for unhealthy dishes on search engines or on food blogger pages.
III. Physical activity - as an accelerator of weight loss
If you need to lose weight quickly, then it is better to include sports in counting calories. Physical activity burns calories well, speeds up metabolism and initiates the process of losing weight.
for example: You will lose 1 kg in a 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 300-500 calories on average.
In addition, sports help tighten the skin, making a beautiful figure. Physical activity is very necessary for girls who want to lose weight quickly 4-10 kg. Losing weight quickly will cause sagging and stretch marks. Although mostan effective diet without exercise will not give the desired results. . . Therefore, you cannot neglect physical activity.
16. Learn to be a walker
Exercise does not necessarily mean working out for 2 hours with an iron in the gym. If you want to lose weight without exercising, you can refuse to buy a subscription at the fitness center. But instead of doing physical activity, you can use regular streets.
Try to avoid public transportation and cars. Walk or bike as far as possible. Walking a distance of 1 km will help you lose 140 calories a day, and cycling for an hour will save you 200 calories.
17. For sports, 15 minutes a day is enough.
If you don’t have time to walk, try to take at least 15 minutes a day to exercise. Spend it at any time of the day. It can be squats, jump ropes, burpees. Whatever!
Advice: If you are interested in losing weight at home with a 15 -minute workout, take a look at video hosting. You will get many short and varied programs for each day.
The main thing is to do exercise in your home as efficiently as possible. Better a 15 minute full squat set on the balcony than an hour playing around 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 also enough to devote 10-15 minutes a day to it.
It is recommended to do moderate exercise in the morning. First, it can help you fully wake up and adjust to a productive day. And second, yoga will remind you of your purpose and reduce the chances of damage to snacks 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 in the tissues and an acceleration of a healthy metabolism. Cardio has a positive effect on calorie burning.An active half hour of exercise can burn 800 calories. . . And if you don’t give your best, you can "lose" about 500 calories eaten per day.
Important:With cardio training, calories start to burn after 20 minutes of exercise. So, in this case, a 15 -minute walk in the park will definitely not help you lose a lot of weight and speed up your metabolism.
Cardio doesn’t have to be a treadmill. These can be like biking, cycling, Nordic walking, rope jumping, crossfit and more. It is not difficult to find training according to your taste.
20. A way out for those who don’t like sports at all
With the advantage of physical activity on the body, everything is clear. But what if the soul doesn’t lie at all for sports and even 15 minutes of yoga in the morning seems like a challenge? In this case, you should choose the activity according to your wishes. Take a closer look at this list, there may be some that interest you:
All this also helps to lose weight. And also - it gives an excellent energy boost and just improves mood.
IV. Some of the more important rules for rapid 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, 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 must 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 quiet, that is, no irritants (interfering with the TV, glowing indicators). It is recommended to sleep between 21: 00 and 00: 00. In this case, each hour of sleep is counted 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. He is the one who provokes the early accumulation of visceral fat, and also stores water in the body. And stress in most cases is the cause of overeating, which leads to weight gain.
So, before losing weight quickly and effectively, try to get rid of all the sources of stress. Send your report at work, send your thesis to the curator, agree with your partner not to quarrel in the coming days. If it is impossible to avoid a stressful situation, then try to minimize its negative effects. To do this will help:
- Walking in the open air;
- Reunions with loved ones.
And most importantly - never withstand pressure.. . . Better pour out all the accumulated anger on the treadmill. If you feel that only good food can overcome the problem, prepare a healthy alternative (PP shawarma, PP cake) or eat some fruit.
23. We went to the store with a full stomach
Another tip for those who decided to lose a few kilograms - be sure to eat before going to the store. These can be apples, bananas, or boiled eggs. The main thing is that you do not feel hungry before entering the market. Otherwise, the risk of taking harmful products is very high, which you then have to eat (pity to throw them away).
24. We use every opportunity to move
Did you know that you can lose weight just by doing hard work? However, he is right! Every movement is a direct way to burn calories. And if you sit at a computer for 10 hours a day, because lazy to get a glass of water yourself, then you can not expect extreme weight loss.
If you want to lose weight, use every opportunity to exercise. Going for a birthday gift to your boss and have time to give it away before the end of the work day? Definitely! Photocopies of 100 sheets at a nearby office? Easily! Meet the courier downstairs? Easy! Remember: movement = weight loss. So don’t be lazy again to get up from your desk. Instead, find a reason to keep moving.
25. We clean the house from grocery trash
The absence of snacks at home is the first thing that can help overcome the urge to eat something unhealthy and high in calories. Make sure there are no instant noodles, chocolate, biscuits, or non -durum pasta at home. Dispose of all food waste safely. Only healthy products are a must have at home. Otherwise, disruption is inevitable.
Your figure is in your hands!
Weight loss is a gradual process that requires an integrated approach. Of course, you can lose weight dramatically by 3 kg by just eating a certain number of apples a day. But such fasting will not lead to good. Moreover, such a "diet" only removes water and swelling. Therefore, once you return to your normal diet, all the weight lost will return to gain.
To achieve positive and long -term results,need to adhere to a proper diet, count calories eaten and move as much as possible. . . If you follow all the tips described above, then after a week a significant result will appear: the waist will become thinner, the weight will go down.
And most importantly - from proper nutrition and moderate physical activity, your body will feel great. The result - endless energy and positive mood!