You can use any separate technique to lose weight. However, in order to quickly get rid of extra pounds without visiting the gym and the office of a dietitian, experts recommend to resort to complex weight loss, not just choosing a diet or exercise. To lose weight on your own at home, you need to adjust your diet and diet, get used to physical activity and perform special procedures.
Nutrition
Losing weight without harming your health means switching to a healthy diet.
If you plan to lose more than ten kilograms, then you should give up sweets. Otherwise, the body, even after detecting a minimal amount of sugar intake, will begin to turn into fat reserves, which are formed primarily 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, especially mayonnaise (except mustard and horseradish);
- alcohol;
- carbonated drinks;
- fat, sausage, poultry skin;
- high-fat fermented dairy products;
- greasy cheeses.
Potatoes are also not recommended, although nutritionists have not come to a consensus on their role in weight loss.
We will have to give up spices that increase appetite: cloves, curry, pepper.
When going to the store, you need to start to pass the shelves with harmful products so that you do not want to buy them.
Healthy foods
To lose weight, your diet should include more vegetables and fruits.With proper nutrition, you also need the following foods:
- cereals;
- fermented dairy products;
- dietary meat types (chicken, turkey, veal);
- lean fish species;
- sea products.
Sweets are easily replaced by fruits, sweet yogurts - low-fat kefir.
Fruits and vegetables are recommended to be eaten raw, hot and steamed for other heat treatment products.
Weight loss products
In addition to the benefits, the diet requires the use of foods that help burn fat and get rid of cellulite. These include:
- Ginger.Pour boiling water over the fried product and add lemon and mint. You get a fat-burning drink.
- Green coffee.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 in the early stages.
- Liquid chestnut.Guarana seed powder is sold in specialty stores. The product burns fats, tones and reduces appetite. However, it is contraindicated for people with gastric ulcer and high blood pressure.
- Su.Accelerates metabolism and removes toxins from the body. You need to drink up to two liters a day.
- Grapefruit.Citrus fruits lower insulin levels and help increase the rate of weight loss. It is recommended to eat a whole fruit a day or drink a glass of fresh juice.
- Yellow bell pepper.Contains many ascorbic acids to help produce carnitineThe latter, in turn, burns body fat.
Calorie counting
To lose weight, you need to count the calories that enter and expend the body. You need to eat as much as your body needs - neither more nor less. Calorie control allows you to not only give up your favorite foods, but simply rebuild your diet and change the amount of servings.
First, you need to calculate your body's energy consumption per day. To do this, you need to write down the total number of calories consumed and weigh yourself every morning.
The body needs to start spending more than it consumes. This is facilitated by a decrease in the caloric content of foods and an increase in physical activity.Statistics show that for every extra kilogram you need to burn about 7700 calories.
A sedentary lifestyle at home consumes about 1, 200 calories a day. An office worker consumes about 1800 kcal. This is not enough to lose weight.
The caloric content of the products can be found in the information on the package. The table shows the low-calorie foods that are suitable for weight loss:
| Product / food | Service size | Number of kilocalories |
|---|---|---|
| Oat flakes | 250 ml | 170 |
| Corn flakes | 250 ml | 195 |
| Omelet | Two eggs | 190 |
| Homemade cottage cheese | 200 q | 310 |
| boiled eggs | 1 PC. | 75 |
| Cereal toast | 1 PC. | 95 |
| Sandwich with cheese | 1 PC. | 235 |
| Ham sandwich | 1 PC. | 230 |
| alma | 1 PC. | 70 |
| Orange | 1 PC. | 45 |
| Plum / prunes | 1 PC. | 15 |
| Vegetable soup | 400 ml | hundred |
| Chicken broth | A bottle | 65 |
| Boiled rice | 250 q | 140 |
| Buckwheat porridge | 250 q | 155 |
| Boiled chicken fillet | 200 q | 220 |
| Fried leg | 1 PC. | 350 |
| Steamed vegetables | 200 q | 190 |
| Cucumber salad | 200 q | 120 |
| bal | A teaspoon | 40 |
| Sunflower oil | A teaspoon | 40 |
| mayonnaise | A teaspoon | 65 |
Dukan's diet
If proper low-calorie nutrition is not enough and it is necessary to resort to diets, then Dr. You can consider the method of the shop. It is based on eating low-carbohydrate foods and is known for its lack of strict restrictions.
This is not a diet, but a lifelong nutrition system. The weight loss process is divided into four stages:
| Stage | Term | General rules | The result |
| Attack | It can last from two to seven days | Eat protein foods. There are no restrictions on quantity. The body becomes hungry due to lack of sugar and carbohydrates, and begins to break down fats | Lose up to five pounds at once |
| Cruise | A week to lose an extra pound | Vegetables are added to protein foods. Oils are removed quickly | Lose a pound a week |
| Anchor | It takes 10 days for each kilogram thrown. If five kilograms are thrown, this stage is fifty days | A small amount of pasta, cereals and cheese are added to the diet | Consolidation of results |
| Stabilization | This is the last stage of your life. It is enough to follow simple rules. It is necessary to walk in the fresh air for half an hour every day, to organize protein days once a week. It is recommended to eat three tablespoons of oat bran every day. The diet should be designed independently, but taking into account the complete rejection of useful products and harmful ones |
Buckwheat diet
With the help of buckwheat you can lose weight quickly at home. The popular diet option is designed for one week.
When using this technique, buckwheat porridge must be cooked properly: it is steamed overnight with hot water and consumed without sugar and salt. Two glasses of water are usually taken for one glass of grain. You can add a small amount of dried fruit or a teaspoon of vegetable oil.
The classic weekly diet scheme is quite strict, but it helps to lose three to four kilograms in a short time. You can only eat buckwheat porridge and some fermented dairy products. There are four meals in total.
The diet scheme is presented in the table.
| Days | Breakfast | Lunch snack | Supper | Supper |
|---|---|---|---|---|
| 1, 2, 3, 4 | 50 g of buckwheat porridge, a glass of kefir | A glass of kefir | 50 g of grain, 100 ml of natural yogurt without aromatic additives | The menu repeats breakfast |
| 5, 6 | 50 g of buckwheat porridge, a glass of green unsweetened 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 | alma | 70 g of grain, kefir | 70 g of buckwheat porridge, kefir |
It is necessary to get out of any diet properly, so steamed buckwheat should be in the diet for two weeks after losing weight. He can continue for breakfast, and at lunch and dinner he is gradually allowed to serve the usual meal. In this case, you need to drink plenty of still water and try to make tea and coffee without adding sugar.
Physical activity
Weight loss will be followed by diet and exercise, even in a small room.
Excessive loads will not help, so classes are held every day. The most active period of metabolism occurs between seven and eleven o'clock in the morning. Experts recommend engaging in this period. Alternatively, three hours before bedtime. You can't train after a meal - training will be difficult.
You should not neglect an important stage of the class - warming up. It is very important to warm up the muscles in advance to avoid damage.
Running on the spot to warm up, exercises with the hoop, jumps are performed. It takes about five minutes. Then the shoulders warm up (turns, swings, twists). You can warm up the hip joints by rotating the torso, then you need to swing your legs, and then - "scissors" lying on your back.
Classic squats are considered a universal exercise for firm hips and strong legs. They are implemented as follows:
- The legs are firmly buried in the ground, the legs are placed shoulder-width apart, the arms are placed behind the head, and the back remains straight.
- They sit while breathing and recover during exhalation.
Exercise strengthens the muscles in your hips and legs and helps you get rid of those extra pounds.
After that, you need to load the abdomen. Refer to the following exercises to work your lower and upper muscles:
- Lie on your back, stretch your arms across your body. They slowly raise their legs and begin to lower them. The load falls on the lower press. The three approaches are implemented thirty times.
- The starting position is the same as in the previous exercise, only the legs are lifted in turn. Twenty are repeated for each limb. The training is simple and suitable for beginners.
- The legs are bent at the knees, the hands are brought to the back of the head, and the elbows are turned to the sides. Bending movements are performed: touch the left knee with the right elbow and vice versa. Forty times four sets are required.
- Lie on your back and perform a classic "bike". Repeat the exercise as much as possible.
You should choose a set of exercises based on the following rules:
- It is important to continue from the training level, you should not expect the best results by choosing complex exercises "to grow".
- In order for the body not to have time to get used to stress, you need to move forward, constantly complicating the usual tasks.
- It is necessary to change the selected exercises and programs from time to time, otherwise there will be stagnation and the weight will no longer go away.
You can diversify your workouts with fitness equipment.
Body dressings and sauna
If nutrition and exercise are not enough, then you should resort to active sweating. Adhesive film bandages are suitable for this. The cosmetic procedure is able to tighten loose skin and break down oils. Body shaping will be done by sweating. The film does not allow air to enter the body, the body sweats, 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, an hour.
You can combine exercise with a bandage, then you can lose up to two kilograms a week.
To prepare the composition for wrapping yourself, you should mainly take cinnamon.Contains essential oils, tannins & antioxidants to tonic, nourish & rejuvenate skinThis spice effectively breaks down oils. For wrapping, mix with almond or olive oil or melted honey to a thick sour cream consistency.
Baths and saunas have a similar effect on the weight loss process. The body feels a lack of moisture and begins to absorb it from fat deposits.The oil is washed from the pores in this way. However, procedures cannot be performed during menstruation, for pregnant women, in the postoperative period and during exacerbations.
With an integrated approach, it is possible to get rid of excess weight at home. The main thing is not to stop there and continue to lead an active lifestyle by following your diet.