For weight loss, you can use any separate technique. But to quickly get rid of extra pounds without visiting the gym and the nutritionist's office, experts advise resorting to complex weight loss, not choosing only one diet or type of workout. To lose weight on your own at home, you need to adjust the diet and diet, accustom yourself to physical activity and carry out special procedures.
Nutrition
Losing weight without harm to 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, upon detecting the intake of sugar, even in a minimal amount, will begin to process it into fat reserves, which are formed first in problem areas - the hips and waist.
The following products are also banned:
- baked goods, bakery products;
- sugar, chocolate, jam, cakes;
- fatty and smoked meat;
- fast food, semi-finished products;
- sauces, especially mayonnaise (with the exception of mustard and horseradish);
- alcohol;
- carbonated drinks;
- lard, sausages, poultry skin;
- fermented milk products with high fat content;
- fatty cheeses.
Potatoes are also not recommended, despite the fact that nutritionists have not come to a consensus regarding its role in weight loss.
We'll have to give up spices that stimulate appetite: cloves, curry, pepper.
When going to the store, you need to start bypassing the shelves with products that are unhealthy so that there is no desire to purchase them.
Healthy foods
In the diet of losing weight, there should be more vegetables and fruits. With proper nutrition, you also need the following foods:
- cereals;
- fermented milk products;
- diet types of meat (chicken, turkey, veal);
- lean fish varieties;
- seafood.
Sweets are easily replaced with fruits, sweet yoghurts - with low-fat kefir.
It is recommended to eat fruits and vegetables raw; for other products from heat treatment methods, boiling and steaming are allowed.
Slimming products
In addition to useful ones, the diet requires the introduction of foods that help burn fat and get rid of cellulite. These include:
- Ginger.Pour boiling water over the grated product and add mint with lemon. 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 in the early stages.
- Liquid chestnut.Guarana seed powder is available in specialized stores. The product burns fats, tones up, reduces appetite. But it is contraindicated for people with peptic ulcer disease and high blood pressure.
- Water.It speeds up metabolism and removes toxins from the body. You need to drink up to two liters per day.
- Grapefruit.Citrus lowers insulin levels, helping to increase the rate of weight loss. It is recommended to eat one whole fruit per day or drink a glass of fresh juice.
- Yellow bell 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 go into the body and are expended. You need to eat as much as the body needs - no more and no less. Calorie control allows you not to give up your favorite foods, but simply rebuild the diet and change the amount of portions.
First, you need to calculate the energy consumption of the body per day. To do this, you need to write out the total number of calories of the meals consumed and weigh yourself every morning.
The body must start spending more than it consumes. This is facilitated by a decrease in the calorie content of dishes, and an increase in physical activity.Statistics show that for every extra kilogram you need to spend about 7, 700 kilocalories.
With a home sedentary lifestyle, about 1200 kilocalories per day are spent. An office worker spends about 1800 kilocalories. This is not enough for weight loss.
The calorie content of products can be found on the information on the package. The table shows low-calorie foods suitable for losing weight:
| Product / dish | Serving size | Number of kilocalories |
|---|---|---|
| Oat flakes | 250 ml | 170 |
| Cornflakes | 250 ml | 195 |
| Omelette | Two eggs | 190 |
| Homemade cottage cheese | 200 g | 310 |
| Boiled eggs | 1 PC. | 75 |
| Cereal toast | 1 PC. | 95 |
| Sandwich with cheese | 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 | one hundred |
| Chicken bouillon | One glass | 65 |
| Boiled rice | 250 g | 140 |
| Buckwheat porridge | 250 g | 155 |
| Boiled chicken fillet | 200 g | 220 |
| Fried leg | 1 PC. | 350 |
| Steamed vegetables | 200 g | 190 |
| Cucumber salad | 200 g | 120 |
| Honey | One teaspoon | 40 |
| Sunflower oil | One teaspoon | 40 |
| Mayonnaise | One teaspoon | 65 |
Ducan's diet
If proper low-calorie nutrition was not enough and it became necessary to resort to diets, then you can consider the method of Dr. Dukan. It is based on eating 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 | Result |
| Attack | Can last from two to seven days | Eat protein foods. There are no restrictions on the quantity. The body is starving due to a lack of sugar and carbohydrates, starting to break down fats | Loss of one to five kilograms |
| Cruise | One week to lose one extra pound | Vegetables are added to protein foods. Fats are eliminated quickly | Losing one kilogram per week |
| Anchoring | It takes 10 days for every kilogram dropped. If five kilograms were thrown off, then fifty days are at this stage | Small amounts of pasta, cereals, cheese are added to the diet | Consolidation of results |
| Stabilization | This is the final stage that you need to follow throughout your life. To do this, it is enough to follow simple rules. You need to walk in the fresh air for half an hour every day, arrange 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 useful products and a complete rejection of harmful |
Buckwheat diet
You can quickly lose weight at home with the help of buckwheat. A popular diet option is designed for a week.
When using this technique, buckwheat porridge must be cooked correctly: steamed with boiling water overnight and consumed without sugar and salt. For a glass of cereal, two glasses of water are usually taken. You can add a small amount of dried fruits or a teaspoon of vegetable oil.
The classic weekly diet scheme is quite strict, but it helps to lose three to four kilograms in this short time. You can only eat buckwheat porridge and some fermented milk products. There are four meals in total.
The diet scheme is presented in the table.
| Days | Breakfast | Afternoon snack | Dinner | Dinner |
|---|---|---|---|---|
| 1, 2, 3, 4 | 50 g buckwheat porridge, a glass of kefir | A glass of kefir | 50 g cereals, 100 ml natural yoghurt without aromatic additives | Menu repeats breakfast |
| 5, 6 | 50 g buckwheat porridge, a glass of green unsweetened tea | 100 ml yogurt | 90 g buckwheat, kefir | 50 g buckwheat porridge, a glass of kefir |
| 7 | 50 g buckwheat porridge, green tea | Apple | 70 g cereals, kefir | 70 g buckwheat porridge, kefir |
From any diet you need to go out correctly, therefore, within two weeks after losing weight, steamed buckwheat should be present in the diet. She can continue to have breakfast, and for lunch and dinner, she is allowed to gradually introduce her usual food. In this case, you need to drink a lot of still water, and try to prepare tea and coffee without adding sugar.
Physical activity
Losing weight consists of the right diet and exercise, which are easy to carry out 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 o'clock in the morning. Experts advise to engage in this period. The alternative is three hours before bedtime. You can't train after eating - exercise will be hard.
You should not ignore an important stage of the class - a warm-up. It is very important to pre-warm up the muscles to avoid injury.
For warm-up, running on the spot, exercises with a hoop, jumping are performed. It takes about five minutes. Next, 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, and then - "scissors" lying on your back.
For firm buttocks and strong legs, classic squats are considered a universal exercise. They are performed as follows:
- The feet are pressed tightly to the floor, the legs are placed shoulder-width apart, the hands are behind the head, the back remains straight.
- On inhalation they sit down, on exhalation they straighten.
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 out the lower and upper muscles, resort to the following exercises:
- Lie on your back, arms extended along the body. They begin 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 done for each limb. The exercise is simple and suitable for beginners.
- The legs are bent at the knees, the hands are brought behind the head, with the elbows pointing to the sides. Twisting movements are performed: touch 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 need to choose sets of exercises based on the following rules:
- It is important to proceed from the level of training, you should not hope for the best results, choosing complicated workouts "for growth".
- You need to progress, constantly complicating the 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 arise and the weight will no longer go away.
You can diversify your workouts with fitness equipment.
Body wraps and sauna
If nutrition and exercise are not enough, then you need to resort to active sweating. For this, cling film wraps are suitable. The cosmetic procedure is able to tighten loose skin and break down fats. Body shaping will be carried out 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 carried out 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 have a 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 basis.It contains essential oils, tannins and antioxidants, which have a tonic, nourishing and rejuvenating effect on the skin. This spice effectively breaks down fats. 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 process of losing weight in the same way. The body senses a lack of moisture and begins to take it from the fatty deposits.This is how the fat is flushed out through the pores. But procedures cannot be carried out 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 continue to lead an active lifestyle, watching your diet.