When a person begins to think about the need to reduce the weight, then immediately there are ideas about strict restrictions in eating to starvation. Weight loss without diets you can stick to, it is not excluded from the menu of the favorite foods, if you stick to certain rules, which will be described below.
Maintaining water balance of the organism
The body needs in sufficient amounts of water per day is necessary to drink 1,5–2 liters. The liquid, which is a part of juice, tea, coffee and soups, is not considered. It is recommended to start the morning with a glass of clean water . A second dose is necessary to drink before a meal.
Water has a positive effect on the intestines, cleanses his, the food is then better digestion, processing nutrients is faster. This activates the metabolism and losing weight becomes easier. Drink fluids need small sips between meals food. When a sufficient amount of water is the body able to start the process of splitting of fats.
The correct diet
In domestic conditions it is possible to lose weight even without dieting, but it is necessary to modify some aspects of the food. For example, the maximum reduce the number of products that contain fast carbohydrates:
- white rice;
- porridge of fast preparation;
- of soda;
- the pasta with the highest quality.
The less of these products in your menu, the higher will be the rate of weight loss. Together with quick carbohydrates to the body gets plenty of sugar. Its surpluses are recycled in the liver to fat. The brain needs glucose, but it is better to get it from complex carbohydrates (slow). The process of their fission occurs gradually and the sugar enters the body in small portions. Such a meal will provide the body with energy for the whole day straight portions.
Rice often occurs in the diet menu, but rarely mentioned, that it is a brown, unpolished or black degree. White on the same amount of sugar is comparable with the candy, so his diet is better to exclude.
If you want to lose weight without dieting, it is necessary to increase physical activity. Perfect gym and fitness. If your work is connected with moving around the city, then try more to walk and drive less traffic. The optimal indicator of the load is 10 000 steps per day (you can set the pedometer on the phone, or buy a special tool).
For training the cardiovascular system, accelerating the metabolism of the tools they use. The body is saturated with oxygen, increases the flow of nutrients to the muscle fibers and tissues of the organs. This applies to force training with high intensity, running, soccer, basketball, dance. Your main task – to spend calories.
How to lose weight without dieting – the rules and principles
If you do not strongly restrict in eating, adhere to certain principles that will help you lose weight quickly and effectively in the home. Everyone who wants to get rid of excess kilos, you need to follow 4 basic rules:
- Do not expect that the weight will go away without too much effort. You need to tune in and believe in what you can achieve a positive result. Don't expect instant results, everything takes time. Do not immerse your hands and go for it.
- Do not postpone for tomorrow the beginning of a weight loss. Start working out your body right now. For example, do not eat sweet today completely, go for a walk and spend at least an hour in the fresh air. Wait to start your program for weight loss for an indefinite period of time, you run the risk of getting it never.
- It is not fast. Sharp refusal of food leads the body in a stressful condition, is secreted by the hormone cortisol. Occurs slow metabolism, which leads to a set of excess weight.
- Observe the mode of the day. You need to eat in one and the same time, the last meal should be no later than 4 hours before bedtime. Discard foods with artificial ingredients, eat fractional 4-5 times a day.
Than a dangerous starvation or drastic reduction of the caloric content of food
First, it is worth it to try to lose weight without dieting because of the abrupt rejection of the consumption of usual amounts of food can lead the body to the stress condition, cause the development of the disease. When fasting and adherence to low-calorie diets observed the following side effects:
- deterioration of the general condition (weakness, headache, increased irritability, insomnia);
- damage to the gastrointestinal tract (nausea, constipation, formation of stones in the gallbladder);
- the development of vitamin deficiency;
- the slowing of the metabolism;
- a sharp set of weight after ending the diet or exit from starvation.
Balanced diet for weight loss
If he has no desire to maintain a diet optimize your diet so that the organism required for the full activity of the component, and when it began to procrastinate "stocks". How to lose weight at home, follow the following principles:
- The number of calories consumed per day should be less, than you spend your money in the course of the performance of everyday tasks (cleaning, washing dishes), work and sport. for Example, dietary menu for the day is 1500 calories, while the cost of securing the body of 1,700 kcal. In this case, happens weight loss.
- Daily diet to divide into 5-6 small portions, eat at intervals of 2-3 hours.
- Before the main meals you need to drink a glass of water.
- Drink fluids during a meal impossible.
- Omit the foods prohibited.
Function dietary supplements
Starve you don't need, but it is necessary to adhere to the following principles of use of the products:
- Exclude from the diet, fast carbohydrates that give a feeling of satiety for a short period of time, and even stronger, wakes up the appetite.
- In the first half of the day you can eat complex (slow) carbohydrates.
- In the season I definitely eat more fresh fruits, vegetables, give up just a potato, because it's the princeps carbo product.
- In the morning you need to eat 1 tbsp of olive oil first pressed on an empty stomach, you can use flaxseed.
- After 16.00 you eat only protein foods, which gives a feeling of saturation.
- Once a week we can ensure the unloading of the day.
What products should be included in the diet
A balanced diet – this is not a strict diet, during which you will have to severely limit yourself in eating to lose weight. The range of permitted products is extensive. During the compilation of the diet, follow the following rules:
- Eat more fresh vegetables. Turn on in the menu, green pepper, celery, cabbage.
- Eat the right fruit. Do not get carried away bananas contain starch. Eat more oranges, lemons, for snacks goes well with avocados, apples.
- Give preference to boiled products, meat, you can bake and stew.
- Eat more fiber. This adsorbent, which removes toxins from the colon. For weight loss it is important that the fiber gives a feeling of satiety, and activates the intestinal peristalsis.
- In the diet of the fish must be (at least 1-2 times per week). Under the ban of smoked products. If you want to, you can take fish oil in capsules. Contains important vitamins (a, D, E) and unsaturated fatty acids, which help to lose weight, improve the appearance of skin, hair.
- Pamper with industrial sweets can't, so for dessert, eat honey, dried fruit, fruit. In small quantities it is allowed to jell-o, marshmallows, jelly. In them contains pectin that slows the absorption of carbohydrates, and normalizes the work of intestines.
- Dull the feeling of hunger in the evening, drink a glass of 1% yogurt or eat low-fat cottage cheese. To speed up the process of weight loss, you can add to food red pepper on the tip of a knife, 1 tsp ginger, cinnamon.
- During cooking instead of animal fats, use vegetable oils (olive, canola).
The list of prohibited products
When you edit a food in order to weight loss diet should eliminate foods that hinder weight loss. Please exclude the following products:
- Salted, marinated dishes, smoked. High salt content in these products cause fluid retention in the body, and the pungent taste will increase the appetite.
- Fatty and fried foods, convenience foods, fast food. Excess fat greatly increases the caloric value of the diet, and impedes the work of the organs of digestion.
- Bread from the flour of the highest grade, pastries, sweets industrial production. These are the foods that mainly contain fast carbohydrates. Their consumption will lead to a sharp increase in the total calorie foods, as well as the level of glucose in the blood.
- Tea and coffee with sugar, sodas. Their use stimulates the appetite and disrupts carbohydrate metabolism.
- Mayonnaise, butter, cream, cooking the sauce on their basis.
Coffee for resetting the weight
Some of the drinks help to speed up the process of weight loss. Coffee – one of them. This drink is low in calories and suppresses the feeling of hunger, so diet you won't need. Caffeine has a tonic effect on the organism, encourages, gives strength, improves blood circulation, speeds up the metabolic processes. It all leads to the fact that fat stocks fat loss is faster.
It is better to consume natural coffee beans, grind and brew it. To accelerate weight loss when brewing drink is recommended to use red peppers. After cooking add the spices into the coffee along with the cinnamon and vanillin. For once, I can't drink more, 300 ml of strong drinks, an overdose can cause such a negative state:
- the loss of calcium;
- the increase of nervous excitability;
- the development of insomnia;
- an increase in the load on the heart and blood vessels;
Fat burning tea for effective weight loss
One more drink, which will help you to lose weight at home – tea. This wellness drink has a positive effect on many systems in the human body and helps to cope not only with being overweight. A good option happens to tea with the addition of ginger. The spice helps to suppress the feeling of hunger, that will facilitate the process of quitting baking, sweet and starchy foods. In ginger contains essential oil, which tones and stimulates the metabolic processes, so tea with ginger it is possible to drink instead of coffee in the morning. Preparing the drink as follows:
- Chop the root.
- Fill it with boiling water.
- Allow to stand for tea.
- Strain through cheesecloth.
Drink a drink an hour before meals during the day. To increase the effect of funds is possible, if after cooking then prepared ginger in a water bath and add to it the lemon juice, honey. For weight loss, you can drink and green tea, which is rich in antioxidants. It tones the body after lack of sleep, improves skin condition. To start the process of lipolysis (breakdown of fat), it is necessary to eat not less than 2-3 cups of green drinks with no added sugar. It is recommended to take leaf tea, bags.
Weight loss without diet with physical exertion
Refrain from restrictions on food, it is necessary to increase the daily volume of spent calories. The body begins to burn fat only in the case if he will miss the energy, which is obtained by recycling the food. For example, the high embodied energy of a person in a day consists of 1200 kcal. People who are engaged in mental work, to spend from 1500 to 1800 kcal, the workers of physical work – up to 2500 kcal.
Once you increase the costs of calories, the body begins to receive energy from the stocks. Find indicators for calorie foods easily, just look at their menu, and they agree, how many calories approximately you drink per day. Furthermore, it is necessary to choose the appropriate types of exercise to increase energy consumption. Lose weight at home will help you to:
- Cardio. During these exercises creates an additional burden on the vascular system and the heart, which leads to accelerate blood circulation. This causes the body to actively utilize nutrients and burn fat.
- Strength training. It is necessary to strengthen the muscle corset. If a person's weight loss without physical exertion, then the skin becomes saggy, the body get soft. Get a beautiful, slim figure is only possible when training all muscle groups and increase their tone.
Exercises for effective weight loss
To reduce the weight in the home, and make the figure slim, it is necessary to alternate the cardio with the cardiovascular exercises. First you start the process of weight loss, secondly, to strengthen the muscles, improve skin condition. Lose weight without dieting it is possible to exercising at home the following exercise:
- Walk – no less than 40 minutes a day, the pace – fast. You can do it directly at home or on the street.
- "Goose walk" – exercises for leg training. You have to crouch down and move forward, not to straighten the legs. It is a complex exercise for training the calf muscles, thighs, buttocks. It is necessary to do 2-3 sets of 15-20 steps per day.
- Jumping on the rope. This cheap sports projectile does not require a large space for use. Every day, perform at the 2-3 access jumping a duration of at least 5-10 minutes each.
- Exercise "scissors" – is effective for strengthening of the press. Lie on the floor, hands place along the body, palms on the floor. Raise both legs at the same time at a distance of 15-20 cm from the floor and start to breed them and breed them in your hands in a gentle pace. It is necessary to perform 2-3 sets of 15-20 Mach.
- "Burley" – exercise is recommended to do for how to lose weight at home without dieting. Stand exactly, feet shoulder width apart. Follow the squat, his hands rest in the floor, jump kicks back, take a position for push-ups. Push, pull your knees to your chest and perform a jumping with cotton over my head. Do 5 such reps and perform 2-3 access.