How to lose weight quickly?The question is rhetorical and ambiguous.
Weight dropping requires a certain time, changes in the diet, restrictions in some products, enhanced training, a high degree of self -organization and manifestation of willpower cannot be thrown half the way.
According to data, it is recommended to drop no more than 1 kg per week so that the process does not affect health.In addition, people who lose weight slowly, are more likely to hold weight for a long time.
Of course, it is much better to monitor the figure constantly.Eat right, visit the gym or at least at home to do the necessary exercises.But…
There is no desire, not always time, often - just laziness.Yes, and to abandon your beloved sweet, which improves mood, does not want to at all.But the desire to look slim and toned still wins.And it's wonderful!
In this article, we will share with you some effective diets, exercises for weight loss and basic tips.But they will remain advice if you do not make efforts to achieve the goal.
Keep useful snacks in the office and at home
According to a study conducted in 2016, almost a third of daily food consumption falls on snacks.
Prepared houses can increase satiety and reduce the number of calories consumed.Instead of the usual sweets, cookies, chocolate and sandwiches, prefer:
- low -fat or natural yogurt
- Prunes or dates
- Fruits and vegetables high fiber (apples, bananas, oranges, carrots)
- Nuts without salt, sweeteners and flavors (for example, cashew or walnuts)
Put the sleep mode
A good and long sleep is necessary for overall health and maintenance of weight.Its deficiency affects important hormones, including those that are involved in the metabolism.
According to research, if you sleep less than 6 hours a day, this can increase the risk of overweight or obesity.In addition, people sitting on a diet, with a two -week lack of rest, lose 55% less weight with the same diet and the number of physical exertion.This condition is called "metabolic instability."
Sleep more than 6 hours a day to avoid obesity
Fight with stress
When a person experiences stress, his body produces hormones called glucocorticoids.Their overabundance is able to increase appetite, which leads to changes in weight.
Stress can also cause emotional nutrition when a person does not experience hunger, but consumes unhealthy food just to improve a bad mood.
In addition, many experience stress due to the fact that they set the wrong goals and installations in the process of losing weight.For example, "When I lose weight, I will become happier."Or "then I will find my love."But if the excess weight is dropped, and these things are not materialized, disappointment and self -flagellation occur.
What can help in the process of reducing stress?
- Exercise
- meditation
- Walks in the fresh air, especially with loved ones
- yoga, etc.
Drink the daily water rate
Water does not contain calories.When you feel thirsty, use water instead of juices and lemonades - and let it become a habit!
Drink water instead of carbonated drinks and juices.
British research connect regular consumption of sweet and artificially sweetened drinks with a high fat content in children.
There are many useful alternatives to store soda and juices.Add fresh mint, ginger, lime, berries or cucumber to a bottle or a decanter with water and they will refresh the taste and make it brighter and more saturated.
Drink water instead of carbonated drinks and juices
Add more activity to everyday routine
Even little habits can help you in the process of losing weight.For example, climb the floor on foot on the stairs, and not on the elevator.The alternation of lifting and descents will serve as an additional training for your buttocks, hips and calf muscles.
If the place of your work/study in two or three stops from you, refuse transport and prefer a walk.If you use a car, park a little further than you are used to being able to walk.Fresh air saturates the blood with oxygen, which, in turn, enriches your tissues.Try, if possible, choose a crossed area for walking.
Walk during a lunch break and do a small warm -up in the office every hour.
Do not forget about such classes that are useful for the whole body as swimming, cycling, running, Scandinavian walking.
Find support
Of course, the family can support you and in every possible way, but this is rarely enough.Association with other people who also want to lose weight will be much more effective.Use messengers, forums and communities.The study showed that support, healthy competition in online groups, demonstration of results can help adhere to the regularity of exercise and treat the process with more responsibility.
Combine with those who are also losing weight, and share the results
Follow the diet
We can assure you that our team is an opponent of exhausting diets.They negatively affect the body, but also on a psycho -emotional state.Start small.
Exclude semi -finished products from the diet
Producted products with a high sodium, fat, calorie and sugar content contain less nutrients than whole foods.In addition, they are addictive, which leads to overeating.What products are we talking about?Sausages, dumplings and dumplings, chips, cutlets, sauces, frozen pizza, juices and the like.
Drink green tea
Studies have shown that the use of green tea can increase your metabolism by 4-5% and increase fat burning to 17%.It has thermogenic properties and promotes oxidation of fat.
Eat more protein
Protein is an integral part of a healthy diet and is necessary for growth and effective metabolism.In addition, it reduces the level of hormone hormone - Grelin, so you feel satiety for a long time.
Protein helps prevent the loss of muscle mass, accelerates metabolism and helps to maintain the results of losing weight in the long term.
We are followers of the right diet.There are diets that do not inhibit the body, but help to establish the process.
Reduce carbohydrate consumption
This is a relatively new approach.It is based on consumption of products with a low glycemic index.This index was originally taken into account by dietetric doctors when developing a diet for patients with diabetes and for obese people.Later, athletes and just those who lead an active and healthy lifestyle, who want to lose weight, were adopted by such a diet.
What is a glycemic index?Here's what Wikipedia answers this question:The glycemic index (GI) is an indicator that reflects at what speed this or that power product is split in the human body and turns into glucose- the main source of energy.The faster the product breaks down, the more its glycemic index is higher.
For the standard was acceptedglucose, whose glycemic index is 100. All other products are compared with this index.
Based on these data, it was developedLow -carb diet.This is a kind of alternative to a low -fat diet, where fats are excluded, but carbohydrates are present in a larger volume.
The peculiarity of this diet is that we reduce consumption as much as possiblecarbohydrates.In this case, we increase the amountSquirrel and fiber.The amount of carbohydrates is reduced to 50 g per day, and the amount of protein to 150-200 per day.
Fiber in this diet is presented in the form of bran, vegetables, herbs, unsweetened fruits.They haveLow glycemic indexTherefore, the process of splitting glucose is slow.The blood sugar level is stable, energy enters the body gradually and continuously.
The opposite effect occurs when food consumption withHigh glycemic index.With rapid splitting, the sugar level rises, we feel a surge of strength.But if at the moment the body does not need to burn energy, then it is deposited in our form of fat cells.As if in reserve.
When we consume products with low GI, energy acts slowly and the body is forced to look for alternative sources of food.The process of splitting fats into fatty acids as a new source of energy is launched.According to scientific, this process is calledketosis.
Follow the basic rules for a low -carb diet
Low -carb dietNot painted with the presentation of a clear menu for every day.The characteristics of the body, age and physique should be taken into account, what loads he receives during sports and the general activity of a person throughout the day.Freedom of choice of products within the GI, diversity in the compilation of the menu - these are the main advantages of this diet.
But there are several rules for drawing up a diet that still needs to be followed:
- We share food meals into 5 parts: 3 basic tricks and two snacks.
- We do not allow a break in the diet for more than 4 hours.
- We ensure that the calorie content of the main techniques does not exceed 600 kcal, and snacks - 200 kcal.
- We reduce the amount of sugar and salt consumed as possible.
- We drink a lot of water: 2-3 liters per day.
- If possible, we consume vegetables in raw form, prepare for steam or bake.
- We cook meat and fish in the oven or steamed.
- Exclude fried and smoked.
- Exclude white bread, sweets, alcoholic drinks.
Basic products for low -carb diet
We present a list of main products that must be included in the composition of a low -carb diet:
- Squirrels
- meat - veal, chicken, turkey, rabbit;
- fish - sea and river, as well as seafood;
- eggs;
- dairy products: cottage cheese, natural yogurt, natural kefir;
- Fiber
- bran - rye, oatmeal;
- legumes- beans, peas, patch beans, lentils;
- Greens- parsley, dill, cilantro, basil, green onion;
- All types of cabbage are white, Brussels, red, broccoli, color;
- all types of salad;
- Fat
- vegetable oil-olive, linseed, sesame, hemp, peanut oil;
- Nuts: peanuts, walnuts, sunflower seeds.
Pay attention to the glycemic product index (table)
| Products | Gi |
| sugar | 84 |
| Bread with bran | 45 |
| Rice noodles | 84 |
| rice | 75 |
| watermelon /zucchini /pumpkin | 75 |
| Boiled carrots | 75 |
| The bread is white wheat | 71 |
| boiled potatoes | 70 |
| Milk chocolate | 70 |
| raisin | 64 |
| Buryak | 64 |
| bran | 51 |
| ice cream | 50 |
| buckwheat | 50 |
| lentils | 42 |
| beans | 42 |
| Yogurt is natural | 35 |
| Kinoa | 35 |
| dried apricots | 35 |
| cherry | 22 |
| GOPFUT | 22 |
| pearl barley | 22 |
| The carrots are raw | 20 |
| Walnuts | 15 |
| eggplant | 10 |
| broccoli | 10 |
| cabbage/salad/greens | 10 |
| Green pepper | 10 |
| tomatoes | 10 |
| Sunflower seeds | 8 |
When compiling a diet, it should be borne in mind that:
- High GI is 60 and above;
- The middle gi is 46 - 59;
- Low GI is 45 and below.It is in this interval that it is worth choosing products for yourdiet of quick weight loss.
It should also be borne in mind that the same products will have different GIA depending on their processing.Raw carrots have Gi Ha GA 50 points lower than boiled.Conventional cereals are below the gi than flakes from them.Dried fruits (dried fruits) have Gi below than fresh.
To keep it normal, you must follow some power rules:
- Low GIA has green leafy vegetables and unsweetened fruits, legumes, green patch beans, mushrooms, whole grains, some cereals.
- The diet provides for the use of low -fat dairy products, meat and fish, vegetable oils.No more than 2-3 times a week.
- Vegetables and fruits are consumed five times a day.Sweet fruits are limited or excluded.
- Frequent meal in small portions (three main tricks and two intermediate ones).
- Exclude foods with high GI: confectionery, fried potatoes, corn flakes, sweetcous, sweet drinks, sweet fruits, honey, spaghetti, small cereals, popcorn, sugar, sweets, white bread, beer, potatoes and starch, boiled carrots and beets.
- The use of a sufficient amount of liquid.
- Dinner and a half an hour before bedtime.
Do exercises for quick weight loss
No diet will be effective without proper physical activity.A set of exercises for different parts of the body will help remove excess fat, sagging the skin to make a fit, and the muscles are stronger.The body will become elastic and slender.
Make physical activity for weight loss without harm to health
Losing weight is a very individual process.Each girl / women has their own problem areas.
One needs to remove the stomach, the other has a problem with hips and buttocks, and someone needs to pump up the press.
Do not avoid high -intensity training
This is the method of interval training, when the period of intense exercises with rest is combined (as a rule, they relate 1: 2).
The VIT system has gained wide popularity due to the large energy consumption in the process and the ability to lose weight even after the completion of the training.At the same time, the duration of the lesson is no more than 30 minutes and it can be carried out anywhere, including at home, without additional equipment.Among the exercises for quick weight loss: squats, jumps, push -ups, berep, with which many of you are probably familiar.
Do not be afraid of strength training
Surely, your goal is not just to lose weight, but to make your body tight and embossed, to see the long -awaited cubes on the press and bring the muscles in tone.
Lieving weights is what helps to build your muscles.Fat -burning workouts are not dispensed with excessively exercises, and their combination with cardio and aerobics can work miracles.This type of load is especially important for people sitting on a diet.When you lose weight, up to a quarter of loss can come from the muscles that slows down metabolism.
If you are a beginner, we recommend that you turn to the coach for advice.He will select a set of exercises for you, will monitor the correctness of their implementation.
Try tobat training
Tabata is a type of high -intensity training, the main principle of which is that each exercise is performed within 4 minutes.At the same time, 20 seconds of loads and 10 seconds of rest are alternated (one circle consists of 8 repetitions).
This type of training helps to intensively burn fat and increases anaerobic and aerobic endurance.You can perform a set of exercises in the gym, at home or on the street.
Engage at home
The only problem that actually exists in training at home is the lack of motivation.Everything else is not an obstacle.
There are a large number of sets of exercises that can be performed without additional equipment, using exclusively your weight.Follow the recommendations that we give on the blog.For example, one of the articles is completely devoted to fitness at home with an example of exercises for all parts of the body.
If you have an inventory, it will be a good bonus.Dumbbells help to pump up the muscles of the hands.Fitness residents (fitness-ties) give great opportunities when pumping the back, arms, muscles of the chest, hips and legs.And the fitball will help to make your waist narrow, the back is strong, the stomach is flat.
And remember:
- The low -carb diet will give a good and quick result only in combination with physical activity.
- Stell your patience and positive.Meet the day joyfully.After all, you have so much good to do!
- Imagine that you have already dropped extra pounds, your body has become slim and elastic.See yourself updated.Feel the joy of the result achieved.
Visualize your dream
Visualize your desire in the smallest details.So it will be easier for you to move to the dream.Know: every exercise you have done, every sip of water, a salad plate work for your dream.
When we set a certain goal, then there is always a desire to haveAlready, now, very quickly.
But here we begin to work in this direction, stubbornly, diligently, daily bringing the result.And at one point (and he reallyBeautiful) You understand that here!It happened.And when you look back, you will understand that this achievement is the resultYourssystematic actions: nutrition, training, faith in oneself, desire to achieve a result.And today you can rightfully tell yourself:THANK YOU!