When man begins to reflect on the need to reduce the weight, immediately appear the thoughts about the strict limitations of himself in the nutrition and even hunger. Lose weight without diet can happen, without excluding from the favorites menu of the products, if they adhere to certain rules that are written below.
The maintenance of the water balance of the body
The body needs a sufficient quantity of water, at night you need to drink 1,5–2 liters. The fluid that enters into the composition of the juices, tea, coffee and vegetable soups, are not considered. It is recommended to start the morning with a glass of clean water . The second portion it is necessary to drink before meals.
The water has a positive influence on the intestine, the clean, the food after it is absorbed better, the recycling of nutrients is more rapid. This activates the metabolism, and losing weight becomes more easy. Drink the liquid must, in small sips between meals. With a sufficient amount of water from the body can start the process of digestion of fat.
A proper diet
At home, you can lose weight without dieting, but it is necessary to adjust some aspects of the power. For example, to reduce the amount of foods that contain fast carbohydrates:
- the white rice;
- and oats, quick cooking;
- breakfast cereals;
- pasta of superior quality.
Less of these products in your menu, the greater will be the speed of weight loss. Along with the fast carbohydrates in the body are a large amount of sugar. Their products are processed in the liver and in the fat. The brain needs glucose, but it is better to receive from complex carbohydrates (slow). The fission process occurs slowly and the sugar enters the body by the small portions. This food will provide your body with the energy for all the day equal portions.
The figure is often found in the diet to the letter, but they rarely mention that it's the drilling, unpolished or black gauge. White of the same by the amount of sugar is comparable with caramel, so the diet is better to exclude.
If you want to lose weight without diet, it is necessary to increase the physical activity. Are great gyms and fitness. If your work is connected with the movement in the city, try walking, and driving less on the transport. Best indicator of load will be 10,000 steps per day (you can install the pedometer in the phone, or buy the special device).
For the training of the cardiovascular system, the acceleration of the metabolism, used in cardiovascular training. The body is saturated with oxygen, increases the supply of nutrients to the muscle, the fibers and tissue of the organs. This applies to the high-intensity training, running, soccer, basketball, dance. Your main task – to spend calories.
How to lose weight without dieting – rules and principles
If you don't want to limit strongly the eat, observe some principles that will help you to lose weight quickly and effectively in the home. All those who want to get rid of the extra pounds, it is necessary to have 4 basic rules:
- Don't wait for the weight will go away without effort. You must be prepared and believe that they can achieve a positive result. Don't expect immediate results, in all the time necessary. Do not lower your arms and act.
- Do not delay the start of the weight loss. Start your body right now. For example, not eating today, very sweet, salt for a walk and spend at least an hour in the open air. Postpone the start of your weight loss program for an indefinite time, you run the risk of not to start with she never.
- Not to fast. Strong rejection of the food makes the body in a stressful situation, it releases the hormone cortisol. Occurs a slowdown of the metabolism, which leads to a set of excess weight.
- Note the mode of the day. Eating is necessary, at the same time, the last meal should be no later than 4 hours before bedtime. Forget about products with artificial components, you eat drobno of 4 to 5 times a day.
That dangerous the hungry or the strong reduction of the caloric intake
First, it's worth the try to lose weight without diets, since the sudden failure of the normal consumption of the amount of food you can bring the body to the stress condition, cause the development of diseases. In the fasting and in the compliance of low-calorie diets are observed the following side effects:
- the deterioration of the general condition (weakness, headache, increased irritability, insomnia);
- gastrointestinal disorders (nausea, constipation, formation of stones in the gallbladder);
- the development of a vitamin deficiency;
- the slowdown of the metabolism;
- the sudden weight after you stop the diet or the output of hunger.
A balanced diet for weight loss
If you do not have the desire to maintain the diet, optimize your diet so that the body receives necessary for a full life of the components and that if it would not delay the "stock". To lose weight at home, follow the following guidelines:
- The amount of calories consumed per day must be less than you spend in the course of the execution of the tasks (cleaning, washing dishes), work and sports. For example, the caloric value menu of the day is 1500 kcal, while the costs of provision of the body of 1700 kcal. In this case, it will result in the reduction of weight.
- Journal of the diet is divided into 5-6 small servings, and eat, with an interval of 2-3 hours.
- Before the main meals you need to drink a glass of water.
- Drinking liquid during the meal, you can't.
- You will miss the forbidden foods.
Characteristics of the diet of the diet
Hunger not to have, but you have to respect the following principles consumption of food:
- Remove from the diet carbohydrates rapid, occurring at the saturation for a short period of time and, even more whetted the appetite.
- In the first half of the day, you can eat complex (slow) carbohydrates.
- In the season necessarily eat more fruits, vegetables, not just potatoes, because it is the princeps carbo product.
- In the morning you must eat 1 tablespoons of olive oil of the first extraction on an empty stomach, you can use flaxseed.
- After 16.00 hours to consume only protein foods, giving a feeling of satiety.
- Once a week you can give a download day.
What products should be included in the diet
A balanced diet is not a strict diet, in which you can take to limit the food in order to lose weight. The range of foods allowed extensive. When the processing of the diet you follow the following rules:
- Eat more fresh vegetables. Active in the menu, green pepper, celery, and cabbage.
- Eat right the fruit. Don't be fooled by the bananas, containing starch. Eat more of oranges, lemons, for what good will come of avocado, apples.
- Prefer the meatball products, the meat can you bake and cook on a slow fire.
- Eat more fiber. Is the adsorbent, which picks up toxins from the intestines. To lose weight, it is important that the fiber produces a feeling of satiety and increases intestinal peristalsis.
- In the diet should be fish (at least 1-2 times per week). Under the ban of the smoked products. If you want, you can take the fish oil in capsules. Contains important vitamins (A, D, E) and unsaturated fatty acids that help you lose weight, improve the appearance of the skin, the hair.
- Indulge in the candy industry can not, therefore, to the dessert eat honey, nuts, fruit. In small amounts it allows for the marmalade, candy, gelatin. Contain pectin, which reduces the absorption of carbohydrates and normalizes the functioning of the intestine.
- To alleviate the feeling of hunger at night, drink a glass of 1% kefir or eat the broth of cottage cheese. To speed up the process of weight loss can be added to the food red pepper on the tip of a knife, 1 spoon of ginger, cinnamon, in powder.
- During the cooking of foods in place of animal fats, use vegetable oils (olive, rapeseed).
The list of forbidden foods
When the adjustment of power weight-loss diet should eliminate foods that hinders weight reduction. Delete the following products:
- Salty, pickles cooking, sausages. The high salt content in these products will cause the fluid retention in the body and the bitter taste of raise the appetite.
- Fat and fried foods, convenience products, fast food. The excess of fat increases the caloric value of the diet and hinders the work of the organs of digestion.
- Products baked from the flour of top grade, pastries, candy in the industrial production. Are products, which contain predominantly carbohydrates. Its use will give rise to a rapid increase in total calories, as well as the level of glucose in the blood.
- Tea and coffee with sugar, soft drinks. Its consumption stimulates the appetite, and in violation of the metabolism of carbohydrates.
- Mayonnaise, butter, cream, cooking sauces based on them.
Coffee to lose weight
Some of the drinks help to speed up the process of weight loss. Coffee is one of them. This drink has a low calorie content and suppresses the feeling of hunger, so the diet is not required. Caffeine has a stimulating effect on the body, encourages, gives strength, improves blood circulation, accelerates the metabolic processes. All this leads to the burning of reserves of body fat faster.
The best option is to consume a natural coffee beans, grinding and brewing. To accelerate fat burning in the preparation of the drink recommend the use of red pepper. After the infusion, add coffee flavor along with the cinnamon and vanillin. For once, do not drink more than 300 ml of liquor, an overdose can cause negative states:
- the loss of calcium;
- the increase of the nerve excitability;
- the development of insomnia;
- the increased load on the heart and blood vessels;
- the acidity of the stomach.
Ingredients teas for weight loss effective
Another drink that will help you to lose weight at home – the tea. This wellness centre and a drink has a positive influence on many systems of the human body and helps to cope not only with overweight. A good choice would be the tea with the addition of ginger. The spice helps to suppress the sensation of hunger, which will facilitate the process of abandonment of the baking, from sweet and make. Ginger contains an essential oil which invigorates and stimulates the metabolic processes, thus, the ginger tea can take the place of a morning coffee. A beverage is being prepared in the following manner:
- Cut root.
- Fill it with boiling water.
- Let stand tea.
- Strain through the cheesecloth.
Drink one drink per hour before the meal throughout the day. To enhance the effect of the tool, you can, if after cooking, then ready the ginger in a bath of water and add the lemon juice, honey. To lose weight you can drink and the green tea, rich in antioxidants. It tones up the body after the lack of sleep, improves the condition of the skin. To start the process of lipolysis (decomposition of fat) you should consume a minimum of 2-3 glasses of green drink without added sugar. It is recommended to take the tea leaves and not tea bags.
Weight reduction without diet with exercise
To waive the restrictions in the food, it is necessary to increase the daily volume of calories burned. The body will begin to burn fat only in the event that you can not lose the energy that is extracted through the elaboration of the food. For example, the average energy per person and per day amounted to 1200 kcal. The people who are engaged in intellectual work, to go from 1500 to 1800 kcal, manual workers – up to 2500 kcal.
As soon as you will increase the costs of calories, the body will begin to extract energy from the reserves. Find the indicators of the calories is easy, just check your menus and count the number of calories that you consume approximately per day. Below, you'll find types of exercises to improve the energy consumption. Lose weight at home will help you to:
- Cardiovascular training. During these classes, it creates an additional burden on the vascular system and the heart, which leads to the acceleration of the circulation of the blood. This causes the body to make better use of the nutrients and burn fat.
- The strength training. It is necessary for the strengthening of the muscle corset. If the person to lose weight without the burden of physical labour, the skin becomes flabby, the body doughy. To have a beautiful slender figure is possible only with the training of all muscle groups and improve your tone.
Exercises for effective weight loss
To lose weight at home and make a slender figure, it is necessary to alternate cardio with weight resistance training. The first help to start the process of burning fat, the second – to strengthen the muscles, improve the condition of the skin. Lose weight without diet, you can do at home the following exercises:
- Walk at least 40 minutes a day, fast-paced. You can do this directly in the home or in the street.
- "Hen walk" – exercise for the training of the legs. You need to crouch, squat and move forward, do not stretch the legs. It is an exercise for the workout of your calf muscles, thighs, and buttocks. It is necessary to make 2-3 approach of 15 to 20 steps per day.
- Jumping on the rope. This case sports material, does not require large spaces for their use. Every day do 2-3 approach of jumps, of a duration of at least 5-10 minutes each.
- The exercise of the "scissors" in a manner effective for the strengthening of the press. Lie on the floor, place your hands along the trunk with the palms on the floor. Lift both legs at the same time at a distance of 15-20 cm from the ground and start to cross and raise to the sides in a moderate pace. You must make 2-3 approach of 15-20 Mach.
- "Burley" – it is recommended to exercise to lose weight at home without dieting. Stand exactly, feet shoulder-width apart. Follow bend over, rest your hands on the floor, jump your feet backward, to occupy the position of pushups. Press, tighten the knees to the chest and continue the jump with a cotton swab on the head. Do 5 repetitions and follow 2-3 approach.