You can use any individual technique to lose weight. But to get rid of excess weight quickly without visiting the gym and the dietitian's office, experts advise you to resort to complex weight loss, rather than choosing just one diet or type of 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 harm to health involves switching to a healthy diet.
If you plan to lose more than ten pounds, then you need to give up sweets. Otherwise, the body, when it detects sugar intake, even in minimal quantities, will begin to process it into fat reserves, which are formed first in the problem areas - the hips and waist.
The following products are also prohibited:
- bakery products, bakery products;
- sugar, chocolate, jam, pastries;
- fatty and smoked meat;
- fast food, semi-finished products;
- sauces, especially mayonnaise (except mustard and horseradish);
- alcohol;
- carbonated drinks;
- lard, sausages, poultry skins;
- fermented dairy products high in fat;
- 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 spices that stimulate the appetite: cloves, curry, black pepper.
When you go to the store, you need to start bypassing the shelves with products that are unhealthy, so that there is no desire to buy them.
Healthy foods
There should be more vegetables and fruits in the weight loss diet. With proper nutrition, you also need the following foods:
- cereals;
- fermented dairy products;
- dietary types of meat (chicken, turkey, beef);
- lean fish varieties;
- Seafood.
Sweets are easily replaced with fruit, sweet yogurts - with low-fat yogurt.
It is recommended to eat fruits and vegetables raw, for other products from the methods of heat treatment cooking and stewing is allowed.
Weight loss products
In addition to being useful, the diet requires the introduction of foods that help burn fat and eliminate cellulite. They include:
- ginger.Pour boiling water over the grated product and add mint and lemon. You get a fat burning drink.
- Green coffee.Contains chlorogenic acid - 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 available in specialty stores. The product burns fat, tones, reduces appetite. But it is contraindicated for people with peptic ulcer disease and high blood pressure.
- Water.Accelerates metabolism and removes toxins from the body. You should drink up to two liters a day.
- Grapefruit.Citrus lowers insulin levels by helping to increase the rate of weight loss. It is recommended to eat a 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.
Calorie counting
To lose weight, you need to count the calories that enter the body and are expended. 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 restore the diet and change the number of servings.
First, it is necessary to calculate the 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 reducing the caloric content of meals and increasing physical activity.Statistics show that for every extra kilogram you need to consume about 7700 kilocalories.
A sedentary home lifestyle consumes about 1, 200 calories a day. An office worker consumes about 1, 800 kilocalories. This is not enough to lose weight.
The caloric content of the products can be found on the information on the package. The table shows low-calorie foods suitable for weight loss:
| Product / dish | Portion | Number of kilocalories |
|---|---|---|
| Oat flakes | 250 ml | 170 |
| Cornflakes | 250 ml | 195 |
| Omelet | Two eggs | 190 |
| Homemade cottage cheese | 200 gr | 310 |
| Boiled eggs | 1 piece. | 75 |
| Cereal toast | 1 piece. | 95 |
| Cheese sandwich | 1 piece. | 235 |
| Sandwich with ham | 1 piece. | 230 |
| Apple | 1 piece. | 70 |
| Orange | 1 piece. | 45 |
| Prunes / dried apricots | 1 piece. | 15 |
| Vegetable soup | 400 ml | hundred |
| Chicken broth | One glass | 65 |
| Boiled rice | 250 gr | 140 |
| Buckwheat porridge | 250 gr | 155 |
| Boiled chicken fillet | 200 gr | 220 |
| Fried leg | 1 piece. | 350 |
| Steamed vegetables | 200 gr | 190 |
| Cucumber salad | 200 gr | 120 |
| Honey | One teaspoon | 40 |
| Sunflower oil | One teaspoon | 40 |
| Mayonnaise | One teaspoon | 65 |
The Ducan diet
If proper low-calorie diet was not enough and you had to resort to diets, then you can consider the method of Dr. Ducan. It is based on eating low-carbohydrate foods and is popular due to the lack of strict restrictions.
This is not so much a diet as a lifelong food system. The weight loss process is divided into four stages:
| scene | Duration | General rules | The result |
| Attack | It can last from two to seven days | Eat protein foods. There are no quantity limits. The body starves due to lack of sugar and carbohydrates, begins to break down fat | Loss of one to five pounds |
| cruise | One week to lose an extra pound | Vegetables are added to protein foods. Fat is eliminated quickly | Loss of one kilogram per week |
| Anchoring | It takes 10 days for each kilogram lost. If five kilograms were thrown away, then at this stage it is fifty days | Small amounts of pasta, cereals, cheese are added to the diet | Consolidation of results |
| Stabilization | This is the last stage you need to follow throughout your life. To do this, just follow simple rules. You need 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 compiled independently, but taking into account the useful products and the complete rejection of harmful |
Buckwheat diet
You can lose weight quickly at home with the help of buckwheat. A popular diet option is designed for one week.
When using this technique, buckwheat porridge should be cooked properly: steamed with boiling water overnight and consumed without sugar and salt. Two glasses of water are usually taken for a glass of cereal. You can add a small amount of dried fruit or a teaspoon of vegetable oil.
The classic weekly diet is quite strict, but it helps you lose three to four pounds in that short time. You can eat only buckwheat porridge and some fermented dairy products. There are a total of four meals.
The nutrition scheme is presented in the table.
| Days | Breakfast | 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 flavorings | The menu repeats breakfast |
| 5, 6 | 50 g of buckwheat porridge, a cup of unsweetened green tea | 100 ml of yogurt | 90 g 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 |
You need to get out of each diet properly, so stewed buckwheat should be present in the diet within two weeks after weight loss. She can continue to have breakfast, and for lunch and dinner she is allowed to gradually introduce her usual food. In this case, you should drink plenty of still water and try to make tea and coffee without added sugar.
Physical activity
Weight loss will be followed by proper diet and exercise that is easy to perform even in a small room.
Excessive workload will not help, so classes are held during the day. The most active period of metabolism occurs between seven and eleven o'clock in the morning. Experts advise to engage in this period. The alternative is three hours before bedtime. You can't train after a meal - exercise will be difficult.
You should not neglect an important stage of the class - the warm-up. It is very important to warm up the muscles beforehand to avoid injury.
To warm up, running on the spot, exercises with a hoop, jumping are performed. It takes about five minutes. Then the shoulders are warmed up (turns, swings, turns). You can warm up your hips by twisting your torso, then swinging your legs, and then scissors lying on your back.
For hard buttocks and strong legs, classic squats are considered a universal exercise. They are implemented as follows:
- The feet are pressed tightly to the floor, the legs are placed shoulder-width apart, the arms are placed behind the head, the back remains straight.
- When inhaling they sit, when exhaling they stand up.
Exercise strengthens the muscles of the buttocks and legs and helps you lose those extra pounds.
Then you need to load the abdomen. To train the lower and upper muscles, resort to the following exercises:
- Lie on your back, arms outstretched along the body. They slowly begin to 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 made for each limb. The exercise is simple and suitable for beginners.
- The legs are bent at the knees, the arms are placed behind the head, and the elbows are directed to the side. Twisting movements are performed: touch the left knee with the right elbow and vice versa. Four series of forty times are needed.
- Lying on your back, perform the classic "wheel". Repeat the exercise as much as possible.
You need to choose sets of exercises based on the following rules:
- It is important to start from the level of training, you should not expect the best results by choosing complex training "for growth".
- You need to make progress by constantly complicating your normal activities so that your 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 disappear.
You can diversify your workouts with fitness equipment.
Body wraps and sauna
If diet and exercise are not enough, then you should resort to active sweating. For this are suitable foil for foil. The cosmetic procedure is able to tighten sagging skin and break down fat. 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 cleaned with a scrub.
- An anti-cellulite agent is applied.
- They are wrapped in film insulated from above.
- They rest for half an hour or an hour.
You can combine exercise with a shell, after which you can lose up to two pounds a week.
To prepare the composition for packaging, you need to take cinnamon as a base.Contains essential oils, tannins and antioxidants that have a tonic, nourishing and rejuvenating effect on the skin. This spice effectively breaks down fats. For skins mix 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 the lack of moisture and begins to absorb it from fat deposits.In this way, the fat is expelled through the pores. But the procedures can not 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, watching your diet.