How to lose weight at home and not to gain weight afterwards
At all times, the ideal of beauty was different. Now it is a healthy and toned body. Unfortunately, many people are far from ideal. The reason for this is both urbanization, where sedentary work began to prevail, and heredity, and not enough opportunities for normal nutrition. All this leads to excess weight. Therefore, the idea of how to lose weight at home, visits more and more minds.
The main components of a beautiful body
To look slim and fit, you need to work on yourself. After all, nature did not give the perfect figure to everyone. The rest will have to work hard.
The secret of a beautiful body contains several basic components:
- physical activity;
- healthy lifestyle.
If you want to lose weight quickly at home, you need to change the diet. Avoid fast food and other unhealthy foods: white bread, sweet desserts and carbonated drinks, canned food, too salty or fried foods.
Prefer fruits, vegetables, meat and fish, low-fat dairy products. It is best to have the food steamed, boiled, baked or grilled. Do not fill up for the night. Doctors recommend that the last meal be done no later than 3 hours before bedtime.
Pay attention to physical activity. The calories that you use, you need to spend. So sign up for fitness, dancing, swimming or wrestling - according to your taste. Try to walk more, ride a bike. At work and at home, go up the stairs, forget about the elevator.
Those who want to lose weight should think about a healthy way of life. Alcohol, cigarettes, constant sitting in front of a computer and a TV, as well as irregular meals - these are the first enemies of a slim figure.
The basic rule of losing weight is to spend more calories than you consume. Therefore, we must monitor the calorie content of food eaten. To become slimmer, you need to consume about 2500 calories per day. This is the norm for a man of mental labor.
About 100 grams of protein (400 calories), 90 grams of fat (700 calories), 400 grams of carbohydrates (1600 calories) should be eaten about a day. Among the fats give preference to vegetable.Among the carbohydrate-containing products, the third part should fall on vegetables and fruits.
At breakfast, consume 35% of the daily food intake, at lunch - 40%, at dinner - 25%.
How to lose weight in a week at home
To achieve this result, there is a special system. It consists of four elements:
- Favorite diet. This power model is designed for fast results in seven days. On the 1st day you can drink fat burning soups. On the 2nd day - fruit, on the third - kefir. The fourth day of the diet - protein. On the fifth day, you can eat soups and juice. On the sixth day, eat any vegetables. On the last, seventh day, you can lay down on salads.
- Remove the belly. Enemas will help in this. To remove toxins from the body, washing should be carried out every other day. The composition of the solution - one and a half liters of boiled water and a dessert spoon of salt.
- Soda bath. This procedure speeds up the metabolism. In the bath, add a pound of sea salt and 300 grams of soda. Water should be slightly warmer than room temperature. It is necessary to lie in the bath for 20 minutes every other day. After the procedure is better to go to bed.
- Physical exercise. Exercise on all muscle groups. For buttocks and hips, squat 20 times. Then do lunges right and left foot 20 times.
- To strengthen the chest, wring out from the floor 10-15 times, or spread out and fold your arms with dumbbells, lying on your back. Make at least one approach for the press. You can raise the torso from the floor, and you can raise your legs. It will also help the rotation of the hoop or jumping rope.
Losing weight will help fasting days. There are many options. Therefore, you can choose the one that suits you.
To spend the day on kefir, you need 1.5 liters of drink. It should be divided into 5 servings, which are drunk throughout the day. This product improves digestion, relieves weight in the stomach, besides it contains few calories. The day on kefir will not work for people who have poorly digested dairy products. To choose kefir for a fasting day you need about 2-3 days. Too fresh can cause diarrhea.
All day you need to eat only apples. Suitable both fresh and baked. Just need one and a half kilograms of fruit. They contain many useful substances: vitamins, trace elements, fiber, cleansing the body. Apple discharge day is contraindicated for those who have problems with digestion. Especially beware should be those who suffer from increased acidity of the stomach.
Rice or buckwheat
You need a glass of one or another cereal, which you need to cook in two glasses of water. The resulting porridge should be eaten in three doses. Buckwheat cleans the intestines well, and rice removes harmful substances from the body. If you have constipation, then it is better to stop at the buckwheat menu.
This option is one of the most popular in the world. For him, it is better to choose cottage cheese is not completely fat free, and with a fat content of 1.5-1.8%. Then you will lose weight without the risk of disrupting the metabolism. On such a day, your body will be well saturated with protein, and fat, not muscle, will burn. During the day you can eat 400 grams of the product, divided into 5 meals. The only people who are not suitable for such weight loss - suffering from milk intolerance.
On such a day, you will not starve, your metabolism will improve, your body will be replenished with protein and iron. During the day you need to eat 400 grams of boiled chicken without salt or beef. Divide into 5 receptions. You can diversify the menu with cucumbers or tomatoes, but not more than 100 grams.
If you set a goal to lose weight at home by 10 or another kilogram, the main thing is not to retreat. Choose the way you like - and go ahead.And in order not to gain weight then, and after losing weight, adhere to the proper diet and exercise.