You always want to lose weight fast. This is understandable: few people like to limit themselves and control themselves for a long time. That is why, until recently, various express diets and "magic pills" were so popular, from which kilograms were supposed to melt like the first snow.
But, fortunately, more and more people are beginning to understand that such methods of fighting for a slim figure are fraught with the most unpleasant consequences, and often pose a real threat to health. In addition, there are not so few ways to quickly lose weight at home and at the same time not harm yourself.
systems approach
The most important thing to understand for those who decide to lose weight in a healthy way is that you need to approach the solution of the problem in a systematic way. And first of all, get rid of the word "quickly" from your head, since each organism is individual, and the optimal rate of weight loss is also different for everyone. For some, losing 4-5 kilograms per week is realistic and acceptable (if the initial weight exceeds 120 kg), while for others it is a rapid weight loss that affects the entire body.
The second important point is regular nutrition. Many people can't grasp the simple truth: to lose weight, you have to eat! You can also starve, but not for long, yes and not for everyone!
But nutrition, like fasting, must be reasonable and strictly controlled. Only in this way the body of a person who is losing weight will be able to avoid stress and not slow down the pace of metabolic processes, on which the speed and final result of weight loss directly depends.
Regular physical activity is another component that cannot be excluded from a hearty healthy weight loss program. Even if the weight is based only on adjusting the power system, it is unlikely that you will be satisfied with its appearance. In the absence of training, the skin will sag, the muscles will lose tone, and the body will loosen up. Cellulite won't go away either. It is not just about fat deposits, it is the degeneration of adipose tissue, for the restoration of which active blood circulation is important.
From the need to visit the doctor, too, no one is immune. Often the cause of failures in the fight against extra pounds lies in the pathological processes that occur in the body, even if they have not yet manifested themselves in other forms. Minor endocrine disturbances often lead to a persistent increase or decrease in body weight, although you may not notice a deterioration in general well-being.
Therefore, if, despite repeated efforts, to put the figure in order, there are no results, consult specialists and find the internal causes of obesity.
ways to lose weight
If you approach the topic of weight loss absolutely pragmatically, then it all comes down to simple math. When we consume more calories than we expend, we gain weight. And if we spend more than we receive, we lose weight. It's like a salary: the rest can be put in the bank, they can be useful for a "rainy day". And if there is not enough money, then you have to take it out of the "stash". Here is a "stash" of energy for the body - fat.
It is not so easy to force the body to use its own reserves. Our brain is designed in such a way that we start saving first. When you see you can't make the paycheck, you cut costs, don't you? The body does exactly the same thing. And you have only one way to save energy - to slow down your metabolic processes. That is, to ensure that the energy that comes from the outside is sufficient for a longer time.
To lose weight faster, you need to create a long-term calorie deficit while not allowing your body to go into saving mode.
It is easier to achieve this result using healthy weight loss techniques. In addition, the correct combination of the main ways to lose weight quickly at home can lead to the goal much sooner than their single use.
Physical activity
Nutritionists never tire of talking about the importance of physical activity, but those who are losing weight continue to underestimate it. But this is the easiest way to lose weight.
We talked about the math of losing weight, and here it's simple: any physical activity increases calorie expenditure. Therefore, even without changing your usual diet, you will either stop gaining weight or start losing weight.
The problem is that active physical activity for people with a lot of weight is contraindicated. It is difficult for anyone who has never played sports before to immediately engage in regular training.
Therefore, in order not to overload the muscles and achieve good results faster, the complexity and duration of the exercises should be increased gradually, while adjusting the usual diet.
proper nutrition
Only a few will be able to lose weight with a physical education. Even professional athletes who lose weight before a competition do so on a modified diet, rather than more physical activity. This is especially true for an untrained person. Following a few basic rules will already help significantly speed up the weight loss process:
- way of drinkingWater in the body is up to 80% of body weight and is involved in all vital processes that occur in the body. During weight loss, maintaining fluid balance is especially important. Even with mild dehydration - the work of the cardiovascular system becomes more difficult, the elimination of toxins and toxins slows down, the condition of the skin and mucous membranes noticeably worsens. You should drink at least 1. 5-2 liters of pure non-carbonated water per day.
- Harmful products. They must be abandoned once and for all. First of all, it is sugar, confectionery, carbonated drinks, canned food, semi-finished products and fast food. Fatty and fried, if you stay on the diet, then only occasionally. Most of the food should be boiled, steamed (this saves more vitamins), or grilled. Dairy products should be consumed, but choose a reduced fat content. And if you want something sweet, you can replace the sugar with natural honey or stevia extract.
- Healthy food. It's not as boring as it seems. From vegetables, you can cook hundreds of simple and delicious dishes that will help you get real pleasure from eating while losing weight. Many people find that diet meats (turkey, beef, rabbit) are much more tender and flavorful than our usual pork and beef. Nuts and dried fruit can be a great snack. And even dark chocolate is not included in the prohibited list. Caution should be exercised only with sweet fruits: strawberries, peaches, apricots are useful, but quite high in calories.
Important! The use of express diets is possible only as a quick start, but it will be difficult to maintain the results obtained, most of them slow down the metabolism. This is not a way to quickly and effectively lose weight, but only an accumulation of the body.
Healthy life style
People who lead a healthy lifestyle always lose weight faster than those who do not follow any regimen and are affected by bad habits.
Regular lack of sleep negatively affects general well-being and slows down the rate of metabolic processes. A sleepy person cannot fully and quality train and control the diet.
Smoking and alcohol poison the body, reduce immunity, disturb the cardiovascular system. And the calorie content of alcoholic beverages is comparable to that of a cake or fatty meat, but the alcohol is absorbed almost instantly.
Therefore, if you are thinking about how to lose weight quickly, first give up bad habits.
main problems
At first glance, everything is simple: you need to monitor your diet, increase physical activity and lead the healthiest lifestyle. But why are there so many of those who never reach their cherished goal? Do most people give up on losing weight in the first week? There are several main reasons for this, understanding which one will help you avoid cheating.
Lack of motivation
Man is lazy by nature. In order to regularly perform active actions, he needs an incentive. And to each his own. And if this incentive is not at the top of the scale of his life values, then it will not inspire him to great deeds. Therefore, before starting the fight for harmony, he tries to realize why and how much you need it.
You can write these reasons or incentives on a piece of paper and read it again every time you want to abandon the intended goal. But remember that the motivating factors must be important to you.
The words "girlfriends said I'm fat and need to lose weight" or "I can't wear last year's jeans" won't work. But when excess weight interferes with a career, undermines health or negatively affects personal life, there is nowhere to retreat. These are serious motivators.
established habits
In most cases, established habits make life easier for us. But during weight loss, you have to break your own stereotypes and form everything anew. This process is unpleasant and always causes internal resistance. And if the first days you can endure with pure enthusiasm, then a crisis comes and the hands fall. The body insistently demands that everything return to the way it was before.
To help overcome this resistance, proper motivation and an understanding that new habit formation takes place in just three weeks can help.
Hang a calendar on the wall and mark the days with crosses. A visual image of the path traveled serves as an excellent incentive to continue. There you can also record the results obtained.
Lack of support
The support of loved ones is very important. Therefore, do not be afraid to tell them that you have started the fight for harmony. There are many examples where entire families switched to a healthy diet at once and achieved great results.
But even if your family doesn't want to munch on salads with you, at least they'll stop goading you into eating delicious dangers and you'll have fewer temptations.
Not everyone is lucky enough to find understanding in the family. But this is no reason to despair. You can lose weight with friends, in special groups or search for like-minded people in forums. But in this case, remember that you are moving towards the same goal, but in different ways.
Don't mindlessly follow other people's weight loss advice. Each organism is individual. Share your experiences and brag about your achievements, but at the same time think carefully and decide for yourself which of the methods suits you and which does not.
Focus on quick results
And again this word "quickly", which fails so many. Understand that the body needs time to adjust to a new regimen and a new system of nutrition. Also, the more radical the changes you make, the more stress your body will experience.
Therefore, express diets give very unstable results. The body's stress reactions are unpredictable, but most of the time it just goes into economy mode.
Everyone who loses weight knows the so-called "plateau effect", when around the fourth week of a successfully started weight loss, a person stops losing weight and the arrow on the scale can even go back a little.
At this point, many get desperate and give up trying. And you just need to continue moving along the intended path. After this milestone, the body will be convinced of the firmness of your intention and will continue to give away the accumulated kilograms of fat.
bad feeling
Many people who lose weight complain that their health has deteriorated greatly. There is only one reason for this: you are losing weight wrong! And you can't go on like this. Feeling of intense hunger, nausea, dizziness, stomach pain, problems with the digestive system mean only one thing - the body suffers from a lack of vital nutrients or dehydration.
Healthy weight loss methods do not cause a deterioration of well-being. On the contrary, they help to establish the work of all organs and systems.
Therefore, if you feel bad, your hair has started to break, your nails have started to peel, your skin has turned gray or has become saggy, go to a nutritionist and ask him to analyze and correct the path of weight loss. weight you have chosen. . All claims that this is a normal cleaning process are a myth!
Reviews and results
Most of those who have tried folk methods on themselves, how to lose weight quickly at home, agree that in this way you can get not only great results, but also improve the body. 100% of the respondents confirmed that the general health and appearance are improving: a beautiful complexion appears, the skin is tightened, muscle relief appears.
Of course, losing 1 kilogram per day with healthy weight loss is simply unrealistic. But you don't have to make any extra effort to maintain the result.
In 2-3 months, the body gets so used to a new way of life that a person no longer believes how he can like semi-finished products or how he can eat so many sweets. Each one chooses his own path. But remember that we are losing weight to be more beautiful and happier, but can a sick person be happy?