For weight loss, you can use any separate techniques. But in order to quickly get rid of extra pounds without visiting the gym and the nutritionist's office, experts recommend resorting to complex weight loss, not choosing only a diet or type of training. To lose weight on your own at home, you need to adjust your diet and diet, get used to physical activity and carry out special procedures.
Nutrition
Losing weight without harming your health involves switching to a healthy diet.
If you are going to lose more than ten kilograms, then you have to give up sweets. Otherwise, the body, detecting the intake of sugar, even in a minimal amount, will begin to turn it into fat reserves, which are formed first in the problem areas - the hips and waist.
The following products are also prohibited:
- baked goods, baked goods;
- sugar, chocolate, jam, sweets;
- fatty and smoked meat;
- fast food, semi-finished products;
- sauces, especially mayonnaise (except mustard and horseradish);
- alcohol;
- carbonated drinks;
- lard, sausages, 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 its role in weight loss.
We will have to give up the spices that stimulate the appetite: cloves, curry, pepper.
When you go to the store, you need to start bypassing the shelves with unhealthy products so that there is no desire to buy them.
Healthy foods
In the diet for weight loss, there should be more fruits and vegetables.With proper nutrition, you also need the following foods:
- cereals;
- fermented dairy products;
- dietary types of meat (chicken, turkey, veal);
- varieties of lean fish;
- seafood.
Sweets are easily replaced with fruit, sweet yogurt - with low-fat kefir.
It is recommended to eat raw fruits and vegetables, for other products from heat treatment methods, boiling and steaming are allowed.
Slimming products
In addition to useful ones, the diet 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 the mint with the lemon. 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 and get rid of cellulite in the early stages.
- Liquid chestnut.Guarana seed powder is available in specialty stores. The product burns fat, tones, reduces appetite. But it is contraindicated for people with peptic ulcer and hypertension.
- Waterfall.Speeds up metabolism and removes toxins from the body. You need to drink up to two liters per day.
- Grape.Citrus fruits lower insulin levels, helping to increase the rate of weight loss. It is recommended to eat one whole fruit a day or drink a glass of fresh juice.
- Yellow pepper.It contains a lot of ascorbic acid, which contributes to the production of carnitine. The latter, in turn, burns body fat.
Counting calories
To lose weight, it is necessary to count the calories that enter the body and are consumed. You need to eat as much as your body needs - no more, no less. Calorie control allows you not to give up your favorite foods, but simply to rebuild the diet and change the quantity of servings.
First, it is necessary to calculate the daily energy consumption of the body. To do this, you need to write down the total number of calories of the meals you eat and weigh yourself every morning.
The body must start spending more than it consumes. This is facilitated by a decrease in the calorie content of dishes and an increase in physical activity.Statistics show that for every extra kilogram you need to spend about 7, 700 kilocalories.
With a sedentary lifestyle at home, around 1200 kilocalories are spent per day. An employee spends around 1800 kilocalories. This is not enough for weight loss.
The calorie content of the products is indicated in the information on the packaging. The table shows the low-calorie foods suitable for losing weight:
| Product / dish | Portions | Number of kilocalories |
|---|---|---|
| Oatmeal | 250 ml | 170 |
| Corn flakes | 250 ml | 195 |
| Omelette | Two eggs | 190 |
| Homemade ricotta | 200 g | 310 |
| Hard-boiled eggs | 1 pc. | 75 |
| toast with cereals | 1 pc. | 95 |
| Sandwich with cheese | 1 pc. | 235 |
| Ham sandwich | 1 pc. | 230 |
| Apple | 1 pc. | 70 |
| Orange | 1 pc. | 45 |
| Prunes / dried apricots | 1 pc. | 15 |
| Pottage | 400 ml | one hundred |
| Chicken broth | a glass | 65 |
| Boiled rice | 250 g | 140 |
| Buckwheat porridge | 250 g | 155 |
| Boiled chicken fillet | 200 g | 220 |
| fried thigh | 1 pc. | 350 |
| Steamed vegetables | 200 g | 190 |
| Cucumber salad | 200 g | 120 |
| treasure | A teaspoon | 40 |
| Sunflower oil | A teaspoon | 40 |
| mayonnaise | A teaspoon | 65 |
Ducan's diet
If a proper low-calorie diet is not enough and it is necessary to resort to diets, then you can consider Dr. Dukan's method. It is based on the consumption of low-carb foods and is popular for its lack of strict restrictions.
It is not so much a diet as it is a lifelong nutritional system. The weight loss process is divided into four phases:
| Stage | Duration | General rules | Result |
| attack | It can last from two to seven days | Eat protein foods. There are no restrictions on the quantity. The body starves from a lack of sugar and carbohydrates, starting to break down fats | Loss of one to five kilograms |
| Cruise | A week to lose an extra pound | Vegetables are added to protein foods. Fats are eliminated quickly | Losing one kilogram per week |
| anchor | It takes 10 days for every kilogram dropped. If five kilograms have been thrown away, then fifty days is at this stage | Small amounts of pasta, cereals, cheese are added to the diet | Consolidation of results |
| Stabilization | This is the final stage that you need to go through throughout your life. To do this, it is enough to follow simple rules. You need to walk in the fresh air for half an hour every day, organize protein days once a week. It is recommended that you eat three tablespoons of oat bran every day. The diet should be compiled independently, but taking into account useful products and a complete rejection of harmful |
Buckwheat diet
You can quickly lose weight at home with the help of buckwheat. A popular diet option is designed for a week.
When using this technique, buckwheat porridge must be cooked correctly: steamed with boiling water overnight and eaten without sugar and salt. For a glass of cereal, two glasses of water are usually taken. You can add a small amount of dried fruit or a teaspoon of vegetable oil.
The classic weekly diet plan is quite strict, but it helps to lose three to four kilograms in this short time. You can only eat buckwheat porridge and some fermented milk products. There are four meals in total.
The dietary scheme is presented in the table.
| days | Breakfast | Afternoon snack | Dinner | Dinner |
|---|---|---|---|---|
| 1 2 3 4 | 50 g of buckwheat porridge, a glass of kefir | A glass of kefir | 50 g of cereals, 100 ml of natural yogurt without aromatic additives | The menu repeats breakfast |
| 5, 6 | 50 g of buckwheat porridge, a glass of unsweetened green tea | 100 ml of yogurt | 90 g of buckwheat, kefir | 50 g of buckwheat porridge, a glass of kefir |
| 7 | 50 g of buckwheat porridge, green tea | Apple | 70 g of cereals, kefir | 70 g of buckwheat porridge, kefir |
From any diet you need to get out correctly, therefore, within two weeks after losing weight, steamed buckwheat should be present in the diet. She can continue to have breakfast and for lunch and dinner she is allowed to gradually introduce her usual food. In this case, you need to drink a lot of plain water and try to make tea and coffee without adding sugar.
Physical activity
Losing weight consists of the right diet and exercise, which are easy to perform even in a small room.
Excessive loads will not benefit, so classes are held every other day. The most active period of metabolism occurs between seven and eleven in the morning. Experts advise to engage in this period. The alternative is three hours before bedtime. You can't work out after eating - exercise will be difficult.
You shouldn't ignore an important phase of the lesson: a warm-up. It is very important to prewarm the muscles to avoid injury.
For warm-up, running on the spot, exercises with the hoop, jumps are performed. It takes about five minutes. Next, the shoulders are warmed up (turns, swings, twists). You can warm up the hip joints by twisting the torso, so you need to swing your legs, and then - "scissors" lie on your back.
For firm glutes and strong legs, classic squats are considered a universal exercise. They are performed as follows:
- The feet are firmly pressed to the floor, the legs are placed shoulder-width apart, the arms are placed behind the head, the back remains straight.
- Inhaling they sit down, exhaling they straighten up.
Exercise strengthens your glute and leg muscles and helps you shed those extra pounds.
Next, you need to load your abs. To work out the lower and upper muscles, resort to the following exercises:
- Lie on your back, arms extended along the body. They begin to slowly raise and lower their legs. The load falls on the lower press. Three approaches are performed thirty times.
- The starting position is the same as in the previous exercise, only the legs are raised in turn. Twenty repetitions are performed for each limb. The exercise is simple and suitable for beginners.
- The legs are bent at the knees, the hands are brought behind the head, with the elbows turned to the sides. Twisting movements are performed: touches the left knee with the right elbow and vice versa. It takes four sets of forty times.
- Lie on your back, perform the classic "bicycle". Repeat the exercise as much as possible.
You need to choose sets of exercises based on the following rules:
- It is important to proceed from the training level, do not hope for the best results, choosing complicated training "for growth".
- You need to progress, constantly complicating the usual activities so that the body does not have time to get used to stress.
- From time to time it is necessary to change the selected exercises and programs, otherwise stagnation will occur and the weight will no longer go away.
You can diversify your workouts with fitness equipment.
Packs and sauna
If nutrition and exercise are not enough, it is necessary to resort to active sweating. For this, cling film wraps are suitable. The cosmetic procedure is capable of firming loose skin and breaking down fats. Body shaping will be 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 performed as follows:
- The skin is cleansed with a scrub.
- An anti-cellulite agent is applied.
- They are wrapped in a film, insulated from above.
- They rest for half an hour or an hour.
You can combine exercise with a compress, so you can lose up to two kilograms in one week.
To prepare the composition for wrapping, you need to take cinnamon as a basis.Contains essential oils, tannins and antioxidants, which have a tonic, nourishing and rejuvenating effect on the skin. This spice effectively breaks down fats. For wraps, it is mixed to the consistency of thick sour cream with almonds or olive oil or melted honey.
Baths and saunas also affect the weight loss process in the same way. The body feels a lack of moisture and begins to take it from the fat stores.This is how fat is expelled through the pores. But the procedures can not be carried out during menstruation, for pregnant women, in the postoperative period and during exacerbations of diseases.
With an integrated approach, it is possible to eliminate excess weight at home. The main thing is not to stop there and continue to lead an active lifestyle, observing your diet.