To lose weight, you have to change different aspects of life such as nutrition, physical activity and bad habits.What products can be eaten when losing weight and what is not to be rejected, which exercises in losing weight, 7 real methods for losing weight and secrets of stars in this article.
7 real ways to lose weight
Useful products for weight loss
In order to lose additional pounds, you need to know what is when you lose weight.
- Eggs.Sate the body with protein.However, the egg yolk contains a lot of fat, so it is recommended not to eat more than one egg a day.
- Apples.These fruits contain a lot of iron, vitamins, fiber and antioxidants.Apples contribute to normalizing the functioning of the intestine and the activation of the metabolism occurs.These fruits can be eaten in almost unlimited quantities.
- Corn, legumes.They contain a lot of fiber, protein and vitamins.
- Tomatoes.They contain a minimal number of calories, but offer very fast saturation.In just one tomato there is a daily standard of carotene and ¼ of the amount of vitamin C.
- Kohl.The cabbage contains a lot of fiber and rough dietary fibers.It helps to clean the intestine quickly.You can eat all types of cabbage with weight loss.
- The pepper is cute.This is one of the most useful products with a low calorie.It places the intake of the right amount of carotene and vitamin C into the body in digestion of pepper, which the body spends a lot of energy, so that pepper must necessarily be used for every diet.
- Grapefruit.Many girls are interested in the question: Is it possible to eat fruit in the evening?Of course yes, but low calories.It is better if a grapefruit is one of the fruits for the evening.It contains a large number of fiber, the stimulation of bile production occurs, the process of parts of fat deposits is accelerated.
- Carrot.This vegetable is a record holder for the content of fiber, carotene, minerals and vitamins.Two carrots a day take care of the daily standard of vitamins in the body.
Products that need to be abandoned
Here is the list of products you should reject.
Potato chips
This is one of the products you have to refuse to lose weight in a diet.But this tuber can and should be included in a balanced diet.A cooked, steamed or baked potatoes give them energy and fiber.
It is worth avoiding it in fried form:
- Potato chips
- French fries
- Fried potatoes
Snacks that contain carbohydrates
The food that contains many carbohydrates must also be rejected.This includes cookies, dry breakfast, muesli, fitness bars, bread, etc. You only convey a feeling of saturation for a short time.Soon you will feel hungry again and something superfluous.
For a snack you can drink a glass of water and eat balanced products.You must contain fiber, carbohydrates and proteins.Here are good options:
- Low -calorie cheese with fruit
- 1 apple with peanut paste
- Yogurt with oatmeal and a little almond
Sweet drinks
It's not just about refreshing drinks.You also have to give up soluble coffee, commercial juices and other drinks that include refined sugar.
It has been proven that excessive use of these drinks accelerated the weight gain.
It is best to breastfeed the thirst with a bottle of fresh water.If you don't like the taste, add fruit, mint or cinnamon.
In order not to drink a soluble coffee at work, for example, bring it from home to a thermos.Therefore, you can control the amount of sugar, and of course such a coffee is much more tasty.
White bread, cookies and pastries
Flour products, especially from refined flour.White bread usually contains a lot of sugar, so that it affects the glucose level in the blood.Refined meal bread contains small fiber.For this reason, if there are 2 slices of white bread per day, they increase the risk of obesity.
Cookies, cakes and other products contain harmful trans fats.We don't argue that you can be very tasty, but it is better to completely rule you out.If you really want to eat a piece of cake or cookies, let them consist of entire grain flour.Such confectionery is less common, but they are healthier for health.
Try preparing desserts for the home diet with seeds and bitter chocolate.You will delete the desire for sweets, but certainly for waist and health.
Rejection of bad habits that affect losing weight
Calories and fat food
If your family is preferred for excessive fat and high -calories, this quickly becomes a habit.Even if you switch to a healthy diet, spice salads with olive oil or avocado for dinner, you will still be too much.
"Pesse Food"
If you constantly chew something and throw it in your mouth, you will inevitably gain weight.It is difficult to follow exactly what exactly and how much you eat.Set the mode: eat three times a day with a break of 3-5 hours.If more than 5 hours have passed, you can arrange a small (planned) snack.
Excessive food with every appointment of things
Standard portions, do not ask for additives.So you will not exceed the optimal number of calories.
Snacks
If you only have a snack with vegetables, it is unlikely that you will get better.But most people extinguish hunger with cookies, sweets, fast food and other "garbage", which contains many "empty" calories.
You eat too quickly
The faster you eat, the greater the likelihood that excessive food will pass.Our brain and stomach are connected: the brain transmits a signal via hunger when the body needs food and a feeling of saturation occurs when it is time to stop.It takes about 20 minutes after the end of the food so that your brain gets a signal that the stomach is full.However, if you eat very quickly, you can step too much food in yourself before this signal enters the brain.
Breakfast fun (lunch)
If more than 5 hours have passed since the last meal, eat more when you are back at the table.Or grab the first thing that falls on the arm and it is unlikely that it is a useful snack.
Exercises for quick weight loss
The harmony of the buttocks
Set your legs a little wider than your shoulders and bend her on your knees.Stand in this position as long as possible.
Exercise "squats"
Make 2-3 approaches of 25-35 repetitions.During the squats, the knees should lie directly above the feet.
Exercise "jumping"
Squeeze.From this position from jumping and return to the starting point.Repeat 20 times.
Exercise "scissors"
Place on your back, stretch your legs up, put your arms under the bottom of the back.Cross your legs and distribute them as far as possible.Only 10 repetitions.
Exercise for slim legs
Take your knees, arms that stretch in front of them.Sit on each buttocks at a quick pace and tilt your body to balance.Repeat 20-30 times.
Exercise "twisting at an angle"
On the back, bend your legs in your knees.Make your hands back.Now stretch your elbow to the opposite knee.Repeat 20 times.Now from the opposite side.
Spa treatments
A bath house and other water processes are ancient and proof of losing weight.Weight loss occurs because sweating begins under the influence of high temperature, all toxins and toxins come out with water.
In a bathroom process, you can lose up to 4 kilograms, half of which are quickly filled.However, if you adhere to the principles of proper bathing in the bath house, you can guaranteed to lose weight and heal.
Losing weights in a bath or sauna:
- You have to visit the bath house on an empty stomach after the procedure has not eaten.It is recommended to eat light yogurt or drink a glass of kefir and eat an apple.It is strictly forbidden to drink beer and other alcohol.It is better to take a vegetable infusion of mint or chamomile.
- A birch broom is a tool that strengthens health and eliminates excess weight.
- The massage contributes to losing weight with hard fätzen with salt and honey or aromatic oil.This process will clean the skin into deep layers.
One of the popular salon methods for losing weight - chocolate packaging - can be carried out independently in a bath or sauna:
- You have to dampen and clean the body thoroughly;
- Apply a heated mixture of 5 tablespoons of cocoa, 2 tablets sugar and two tablespoons of olive oil to problem areas.
- Wrap the body with a bracket film and leave it for 15 minutes.Wash off the chocolate mass after the time.
Healthy sleep
Would you like to lose kilograms in a dream?
- From ten to twelve evening, our body gets sleep of the highest quality, and in the interval from 4 a.m. to 6 a.m. the sleep quality reaches its minimum.The sleep from ten o'clock in the evening is effective and productive.From twelve in the morning you can no longer receive such energy.During the day, she does not compensate for the day for worse sleep.All thoughts on the topic of "scattering" at the weekend have no sense;
- Regardless of whether days or weekends.Always wake up and fall asleep at the same time.At first the body is of course saved, but later you will be surprised by its freshness and lightness.The recommended schedule is from 10 p.m. to 6-7 in the morning;
- Reflex of falling asleep.Build it up with some action, for example reading, today it's the easiest and most common way.
- Dream on the right materials is very important.A pillow, a blanket and bed linen should be comfortable and pleasant for the skin.This applies to night clothes.
- Air circulation.I besieged the room where you sleep regularly, or open the window better for the night.
- Limit drinking before going to bed.This is not entirely useful, although on the contrary we were insured;
- Do not irritate the brain before going to bed, the bedroom free of laptops, televisions and other similar inventions.They not only rest physically, but also emotionally in the bedroom;
- No food before going to bed.Our digestive system works twice at the moment when we are in a state of complete calm, i.e. sleep, as a result, poor digestion and deposition of fats in large quantities.
Quick diets
Two popular diets allow you to quickly reduce weight in a short time:
- Kefir;
- Buckwheat.
The Kefir version shows excellent results.This acidic milk drink with low -fat content enables you to really lose weight up to 7 kilograms in a week.The result is particularly striking for people whose weight has significantly exceeded the normal indicator.At the same time, it is easy to maintain this system at home.
Kefir diet is simple.Its essence is to drink a glass of kefir every 2-3 hours.Overall, no more than 1.5 liters of the drink are required per day.In the intervals, the blunt hunger enables simple water.
Buckwheat diet shows excellent results.This is one of the most popular monadents.This muesli is very useful and tasty, but is not prepared for weight loss as always.A glass of buckwheat is steamed with boiling water, the container is covered with a lid and left overnight.
This preparation option is not selected by random.You can get all advantageous substances required for the normal function of the body.You can eat porridge at any time.Drinks that can be consumed are vegetable and green teas without sugar, ordinary water.
These two fast diets are very effective in complexes.Many achieve good results with buckwheat with Kefir.Do not experiment with these diets for people who have problems with the gastrointestinal tract.You can't drink much kefir with health problems.
The main problems and difficulties in fast weight loss
At first, the rejection of food habits over the years seems to be simply incredible.It is difficult to understand that it is possible to get enough smaller portions that fresh vegetables are more useful and tastier than a salad with mayonnaise.It is incredibly difficult to agree that the cake and cake in a daily diet and most semi -solid products "enrich" the body with harmful chemicals.It is not easy to replace the bag with chips with a handful of almonds and a sweet coffee without sugar.
But we learn more information about what we eat, learn to treat our body as a carefully equipped, cozy house - and we no longer want to include it with completely unnecessary garbage.Then it will be much easier to give up the next addition to the festival or proudly explain your commitment to a healthy diet into a date.
Then we give the work complex to ourselves physical activity - first we refuse the elevator or refuse a few stops.Then we register for dance or Pilates courses, find an excellent gym near the house or remember the hobby in childhood to swim or volleyball.
Or maybe with rapture we take a completely unusual sport for yourself because it is demonstrated that a beginner spends more and more energy.Accordingly, the calories, the more experienced players.Of course, the first workouts are not too far away, it is always difficult to arouse sleepy muscles under a layer of fat.But now our body changes in front of our eyes: muscles are pulled up, the skin comes into sound, flexibility, trust in movements and our own skills.Clothing begins to hang out on the waist and hips, familiar with our willpower and strangers are familiar - see increasingly interest in our direction.
Conclusions
It is not always easy to lose weight quickly.An example of stars shows that for this a strong wish and a strong need.The right mood, a healthy diet and a complex of simple exercises help you to get the number in order and strengthen your health.