To lose weight, you can use any separate technique. But to quickly get rid of extra pounds without going to the gym and the nutritionist's office, experts advise resorting to complex weight loss, and not choosing just one diet or type of workout. To lose weight on your own at home, you need to adjust the diet and diet, get used to physical activity and perform special procedures.
Nutrition
Losing weight without harming your health involves the transition to a healthy diet.
If you plan to lose more than ten kilograms, then you need to give up sweets. Otherwise, the body, as soon as it detects the intake of sugar, even in a minimal amount, will begin to transform it into stores of fat, which will first form in the problem areas - the hips and waist.
The following products are also prohibited:
- bakery products, bakery products;
- sugar, chocolate, jam, cakes;
- fatty and smoked meat;
- fast food, semi-finished products;
- sauces, in particular mayonnaise (except mustard and horseradish);
- alcohol;
- soft 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 regarding 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 have to start bypassing the shelves with unhealthy products so that there is no urge to buy them.
Healthy food
In the weight loss diet, there should be more vegetables and fruits.Along with proper nutrition, you also need the following foods:
- cereals;
- fermented dairy products;
- types of dietary 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 resulting from heat treatment processes, boiling and steaming are permitted.
Slimming products
In addition to useful foods, the diet requires the introduction of foods that help burn fat and remove cellulite. These include:
- Ginger.Pour boiling water over the grated product and add the lemon mint. You get a fat-burning drink.
- Green coffee.It contains chlorogenic acid - it helps burn fat and reduces appetite. With the help of the drink, you can both lose weight and get rid of cellulite at an early stage.
- Liquid chestnut.Guarana seed powder is available at specialty stores. The product burns fat, tones, reduces appetite. But it is contraindicated for people with peptic ulcer and high blood pressure.
- The water.It speeds up the metabolism and removes toxins from the body. You need to drink up to two liters per day.
- Grapefruit.Citrus fruits lower insulin levels, helping to increase the rate of weight loss. It is recommended to eat a whole fruit per day or drink a glass of fresh fruit juice.
- Yellow pepper.It contains a lot of ascorbic acid, which helps in the production of carnitine. The latter, in turn, burns body fat.
Calorie counting
To lose weight, you need to count the calories that enter the body and are expended. You should eat as much as the body needs - no more and no less. Calorie control allows you not to give up on your favorite foods, but simply to rebuild the diet and change the amount of portions.
First of all, it is necessary to calculate the energy consumption of the body per day. To do this, you need to write down the total number of calories from the meals you eat and weigh yourself each morning.
The body must start spending more than it consumes. This is facilitated by a decrease in the calorie content of the dishes, and an increase in physical activity.Statistics show that for every additional kilogram you need to burn around 7, 700 kilocalories.
With a sedentary lifestyle at home, around 1, 200 kilocalories per day are expended. An office worker spends around 1, 800 kilocalories. This is not enough to lose weight.
The calorie content of the products can be found on the information on the packaging. The table shows the low calorie foods suitable for weight loss:
| Product / dish | Portion | Number of kilocalories |
|---|---|---|
| Oatmeal | 250 ml | 170 |
| Corn flakes | 250 ml | 195 |
| Omelette | Two eggs | 190 |
| Homemade cottage cheese | 200g | 310 |
| Boiled eggs | 1 pc. | 75 |
| Cereal toast | 1 pc. | 95 |
| Cheese sandwich | 1 pc. | 235 |
| Ham sandwich | 1 pc. | 230 |
| Apple | 1 pc. | 70 |
| Orange | 1 pc. | 45 |
| Prunes / dried apricots | 1 pc. | 15 |
| Vegetable soup | 400 ml | hundred |
| Chicken broth | A glass | 65 |
| Boiled rice | 250g | 140 |
| Buckwheat porridge | 250g | 155 |
| Boiled chicken fillet | 200g | 220 |
| Fried thigh | 1 pc. | 350 |
| Steamed vegetables | 200g | 190 |
| Cucumber salad | 200g | 120 |
| Honey | A tea spoon | 40 |
| Sunflower oil | A tea spoon | 40 |
| Mayonnaise | A tea spoon | 65 |
Ducan's diet
If good low calorie nutrition is not enough and it becomes necessary to resort to diets, 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's not so much a diet as it is a lifelong nutritional system. The slimming process is divided into four stages:
| Stage | Duration | General rules | Results |
| Attack | Can last from two to seven days | Eat protein foods. There is no restriction on the quantity. The body starves to death due to a lack of sugar and carbohydrates, starting to break down fat | Loss of one to five kilograms |
| Cruise | A week to lose an extra pound | Vegetables are added to protein foods. Fat is eliminated quickly | Lose a kilo per week |
| Anchoring | It takes 10 days for every kilogram lost. If five kilograms have been thrown away, then fifty days are at this point | Small amounts of pasta, cereals, cheese are added to the diet | Consolidation of results |
| Stabilization | It is the last step that you must take in your entire life. To do this, just 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 to eat three tablespoons of oat bran per day. The diet should be compiled independently, but taking into account useful products and a complete rejection of harmful products |
Buckwheat diet
You can lose weight quickly at home with the help of buckwheat. A popular diet option is designed for a week.
When using this technique, buckwheat porridge should be cooked properly: 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 is quite strict, but it allows you to lose three to four pounds in a short time. You can only eat buckwheat porridge and some fermented dairy products. There are four meals in total.
The diet is presented in the table.
| Days | Breakfast | Afternoon tea | Having dinner | Having 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 buckwheat porridge, a glass of unsweetened green tea | 100 ml yogurt | 90 g buckwheat, kefir | 50 g of buckwheat porridge, a glass of kefir |
| seven | 50 g buckwheat porridge, green tea | Apple | 70 g of cereals, kefir | 70 g buckwheat porridge, kefir |
Regardless of the diet, you need to get out properly. Therefore, within two weeks of losing weight, steamed buckwheat should be present in the diet. She can continue to eat breakfast, and for lunch and dinner she is allowed to gradually introduce her usual food. In this case, you need to drink plenty of plain water and try to brew tea and coffee without adding sugar.
Physical activity
Losing weight is all about proper diet and exercise, which is easy to achieve 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 cannot train after eating - the exercise will be difficult.
You should not ignore an important step of the course - a warm-up. It is very important to warm up the muscles to avoid injury.
For warm-up, running on the spot, exercises with a hoop, jumps are performed. It takes about five minutes. Then the shoulders are warmed up (turns, swings, twists). You can warm up the hip joints by rotating the torso, then you need to swing your legs, then - "scissors" lying on your back.
For a firm butt and strong legs, classic squats are considered a universal exercise. They are executed as follows:
- The feet are firmly pressed to the floor, the legs are shoulder-width apart, the arms are placed behind the head, the back remains straight.
- On inspiration, they sit down, on expiration, they straighten up.
Exercise strengthens the muscles in your buttocks and legs and helps you shed those extra pounds.
After that, you need to load the abdominals. To work the lower and upper muscles, use the following exercises:
- Lie on your back with your arms stretched out at your sides. They start 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 back behind the head, the elbows pointing to the sides. Twisting movements are performed: touching the left knee with the right elbow and vice versa. It takes four sets of forty times.
- Lying on your back, perform the classic "bike". Repeat the exercise as much as possible.
You should choose sets of exercises according to the following rules:
- It is important to start from the training level, you should not expect the best results, by choosing complicated "growth" workouts.
- You have to make progress by constantly complicating your usual activities so that the body does not have time to get used to the stress.
- From time to time it is necessary to change the selected exercises and programs, otherwise stagnation will occur and the weight will not go away.
You can diversify your workouts with fitness equipment.
Body wraps and sauna
If nutrition and exercise are not enough, then you have to resort to active sweating. For this, cling film is suitable. The cosmetic procedure is able to tighten loose skin and break down fat. The shaping of the body will be achieved by eliminating 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 a scrub.
- An anti-cellulite agent is applied.
- They are wrapped in film, isolated from above.
- They rest for half an hour or an hour.
You can combine physical exercise with a wrap, then you can lose up to two kilograms in a week.
To prepare the composition for wrapping yourself, you need to take cinnamon as a base.It contains essential oils, tannins and antioxidants, which have a tonic, nourishing and rejuvenating effect on the skin. This spice effectively breaks down fat. For wraps, it is mixed to the consistency of thick sour cream with almond 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 remove it from fatty deposits.This is how fat is evacuated through the pores. But the procedures can not be performed during menstruation, for pregnant women, in the postoperative period and during exacerbations of diseases.
With an integrated approach, it is possible to get rid of excess weight at home. The main thing is not to stop there and to continue to lead an active life, watching his diet.