You can use any special technique to lose weight. But to get rid of excess pounds quickly without visiting the gym and nutritionist’s office, experts advise you to resort to complex weight loss, not just a diet or exercise type. To lose weight at home, you need to change your diet and diet, get used to physical activity, and perform special procedures.
Nutrition
Losing weight without compromising your health involves switching to a healthy diet.
If you plan to lose more than ten pounds, you need to give up sweets. Otherwise, when the body detects sugar intake, even in minimal amounts, it begins to process it into fat reserves, which are first formed in problem areas - the hips and waist.
The following products are also prohibited:
- baked goods, baked goods;
- sugar, chocolate, jam, cakes;
- fatty and smoked meat;
- fast food, semi-finished products;
- sauces, in particular mayonnaise (except mustard and horseradish);
- alcohol;
- carbonated beverages;
- lard, sausage, poultry skin;
- high fat fermented dairy products;
- fatty cheeses.
Potatoes are also not recommended, despite the fact that nutritionists have not reached a consensus on their role in losing weight.
We have to give up spices that stimulate the appetite: cloves, curry, pepper.
When you go to the store, you need to start touring the shelves with unhealthy products so that there is no desire to buy them.
Healthy food
There should be more vegetables and fruits in your weight loss diet. In addition to proper nutrition, you also need the following foods:
- cereals;
- fermented dairy products;
- dietary meats (chicken, turkey, veal);
- lean fish species;
- Seafood.
Sweets can be easily replaced with fruit, sweet yogurts - low-fat kefir.
Raw fruit and vegetables are recommended, cooking and steaming are allowed for other heat-treated products.
Slimming products
In addition to the beneficial ones, the diet also requires the introduction of foods that help burn fat and get rid of cellulite. These include:
- Ginger.Pour boiling water over the grated product and add mint with lemon. You get a fat burning drink.
- Green coffee.Contains chlorogenic acid - helps burn fat and reduces appetite. With the help of the drink, you can lose weight at the same time and get rid of cellulite at an early stage.
- Liquid chestnuts.Guarana seed powder is available in specialty stores. The product burns fat, tones and reduces appetite. But it is contraindicated in people with peptic ulcer disease and high blood pressure.
- Water.It speeds up metabolism and removes toxins from the body. You should drink no more than two liters a day.
- Grapefruit.Citrus fruits reduce insulin levels, promoting the rate of weight loss. It is recommended to eat a whole fruit or a glass of fresh juice daily.
- Yellow bell pepper.It contains many ascorbic acids that contribute to the production of carnitine. The latter, in turn, burns body fat.
Calorie counting
To lose weight, you need to count the calories you get into and out of your body. You need to eat as much as your body needs - no more, no less. Calorie control allows you not to give up on your favorite foods, but simply rebuild your diet and adjust your portions.
First, you need to calculate your body’s daily energy intake. To do this, you need to write down the total calories from the meals you eat and measure yourself every morning.
The body has to spend more than it consumes. This is aided by a reduction in the caloric content of the food and an increase in physical activity.Statistics show that you need to spend about 7, 700 kilocalories for every extra kilogram.
With a sedentary lifestyle at home, we spend about 1, 200 kilocalories a day. An office worker spends about 1, 800 kilocalories. That's not enough to lose weight.
The caloric content of the products can be found in the information on the packaging. The table shows low-calorie foods for weight loss:
| Product / food | Dose | Number of kilocalories |
|---|---|---|
| Cereal | 250 ml | 170 |
| Cornflakes | 250 ml | 195 |
| Omelette | Two eggs | 190 |
| Homemade cottage cheese | 200 g | 310 |
| Boiled eggs | 1 pc PC. | 75 |
| Cereal toast | 1 pc PC. | 95 |
| Sandwich with cheese | 1 pc PC. | 235 |
| Ham sandwich | 1 pc PC. | 230 |
| Apple | 1 pc PC. | 70 |
| orange | 1 pc PC. | 45 |
| Prunes / dried apricots | 1 pc PC. | 15 |
| Vegetable soup | 400 ml | hundred |
| Chicken broth | A glass | 65 |
| Cooked rice | 250 g | 140 |
| Buckwheat porridge | 250 g | 155 |
| Boiled chicken fillet | 200 g | 220 |
| Roasted legs | 1 pc PC. | 350 |
| Steamed vegetables | 200 g | 190 |
| Cucumber salad | 200 g | 120 |
| Honey | A teaspoon | 40 |
| Sunflower oil | A teaspoon | 40 |
| Mayonnaise | A teaspoon | 65 |
Ducan's diet
If a proper low-calorie diet has not been enough and diets have become necessary, you may want to consider Dr. Dukan’s method. It is based on the consumption of low carb foods and is popular due to its lack of strict restrictions.
It’s not so much a diet as a lifelong nutrition system. The lean process is divided into four stages:
| Stage | Period | general rules | Result |
| Attack | It can last from two to seven days | Eat protein foods. There is no limit to the amount. The body starves due to a lack of sugar and carbohydrates, begins to break down fats | One to five kilograms of weight loss |
| Cruise | A week to lose an extra pound | Vegetables are added to protein foods. Fats leave quickly | One kilogram of weight loss per week |
| Anchoring | It takes 10 days for each kilogram delivered. If five pounds have been dropped, there are fifty days at this stage | Small amounts of pasta, cereals and cheese are added to the diet | Consolidation of results |
| Stabilization | This is the last stage you need to follow throughout your life. It is enough to follow simple rules. You have to walk in the fresh air for half an hour every day, you have to organize protein days once a week. It is recommended to eat three tablespoons of oat bran a day. The diet should be prepared independently, but useful products and the complete rejection of harmful substances should be taken into account. |
Buckwheat diet
Buckwheat can help you lose weight fast at home. A popular dietary option made for a week.
When using this technique, buckwheat porridge should be cooked properly: steamed overnight in hot water, consumed without sugar and salt. For a glass of cereal, you usually need to drink two glasses of water. You can add a small amount of dried fruit or a teaspoon of vegetable oil.
The classic weekly diet is quite strict, but it helps to lose three to four pounds in that short amount of time. You can only eat buckwheat porridge and some fermented dairy products. There are four meals in total.
The diet is shown in the table.
| Days | Breakfast | Afternoon nasi | Dinner | Dinner |
|---|---|---|---|---|
| 1, 2, 3, 4 | 50 g buckwheat porridge in a glass of kefir | A glass of kefir | 50 g of cereals, 100 ml of natural yoghurt without aromatic additives | The menu repeats breakfast |
| 5, 6 | 50 g of buckwheat porridge in a glass of unsweetened green tea | 100 ml of yogurt | 90 g buckwheat, kefir | 50 g buckwheat porridge in a glass of kefir |
| 7 | 50 g buckwheat porridge with green tea | Apple | 70 g cereals, kefir | 70 g buckwheat porridge, kefir |
All diets should be taken out correctly, so steamed buckwheat should be present in the diet within two weeks of losing weight. You can still have breakfast and gradually introduce your usual dishes for lunch and dinner. In this case, you should drink plenty of still water and try to make tea and coffee without adding sugar.
Physical activity
Weight loss consists of proper diet and exercise, which is easy to perform even in a small room.
Overloading is not good, so classes are held every other day. The most active period of metabolism occurs between seven and eleven o'clock in the morning. Experts advise to participate during this period. The alternative is three hours before bedtime. You can’t train after eating - the exercise will be hard.
You should not miss an important part of the clock - warming up. It is very important to preheat the muscles to avoid injuries.
On warm-up, on-site running, hoop exercises and jumping take place. It takes about five minutes. The shoulders are then warmed up (turns, swings, twists). By rotating the torso you can warm your hips, then swing your legs and then - "scissors" lying on your back.
For hard buttocks and strong legs, classic squatting is a universal practice. These are implemented as follows:
- Press your feet tightly to the floor, place your feet shoulder-width apart, put your arms behind your head, your back straight.
- They sit down when you inhale, they straighten out when you exhale.
The workout strengthens the muscles of the buttocks and legs and helps you get rid of extra pounds.
The abdominal muscles should then be loaded. Use the following exercises to develop your lower and upper muscles:
- Lie on your back, stretch your arms along your body. They slowly begin to raise and lower their legs. The load falls on the lower press. Three approaches are implemented thirty times.
- The starting position is the same as in the previous exercise, only the legs are alternated. Twenty repetitions should be performed for each limb. The practice is simple and suitable for beginners.
- Legs bent at the knees, hands behind head, elbows pointing to the side. Twisting movements are performed: touch the left knee with your right elbow and vice versa. It takes four, forty-time series.
- Lie on your back and perform the classic "bike". Repeat the exercise as much as possible.
You should select the practice series according to the following rules:
- It is important to start with the level of training, not to hope for the best results, to choose complicated training for "growth".
- You need to move forward, constantly complicating your normal activities so that your body doesn’t have time to get used to the stress.
- You will need to adjust your exercises and programs from time to time, otherwise stagnation will occur and the weight will no longer go away.
You can diversify your workouts with fitness machines.
Body wrap and sauna
If nutrition and exercise are not enough, you should take active sweating. Foil films are suitable for this. The cosmetic procedure can tighten loose skin and break down fats. Shaping is done 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 as follows:
- The skin is cleansed with an exfoliator.
- An anti-cellulite agent is used.
- They are wrapped in foil and insulated from above.
- They rest for half an hour or an hour.
You can combine exercise with cycling, and you can lose up to two pounds in a week.
Cinnamon must be used as a basis for packaging.It contains essential oils, tannins and antioxidants that have a tonic, nourishing and rejuvenating effect on the skin. This spice effectively breaks down fats. For wrapping, mix to a thick sour cream texture with almond or olive oil or melted honey.
The bath and sauna affect the weight loss process in the same way. The body senses a lack of moisture and begins to absorb it from the fat deposits.This is how the fat is cleared through the pores. But the procedures cannot be performed during menstruation, in pregnant women, in the postoperative period, and when the disease worsens.
With an integrated approach, you can get rid of excess weight at home. The point is not to stop here and continue your active lifestyle, watching your diet.