How to lose weight at home effectively: the secret of an ideal figure

How to lose weight at home effectively, without exhausting yourself by starvation? Sooner or later everyone is asked this question. And regardless of sex and age. Indeed, overweight entails a lot of problems, ranging from hypertension and joint problems to depression. Any dietitian doctor will say that you can lose weight, only by attaching maximum effort to this process. Of course, ideally, one should turn to a specialist, undergo a survey, on the basis of which an individual plan for the achievement of an ideal figure can be drawn up . But what if there is simply no such possibility? Do not despair! We will tell you how to lose weight at home effectively and with a long result.

Lose weight at home: myth or reality?

Lose weight at home - this is not a myth! This is a very real opportunity to bring your body into shape. And you can achieve very impressive results. Deciding: you need to lose weight! - Many now resort to this method. For example, it is difficult for young mothers to get out of the house and leave the baby in the care of relatives. Someone is too busy at work and gets tired so much that there is simply no strength to go to the gym or sign up for a consultation. The third elementary does not allow finances to pay for the services of specialists: a trainer and a dietitian doctor will require a "round sum" for work.

The advantages of home weight loss are obvious: everyone himself prescribes those procedures that he considers most effective for him personally. In addition, you do not need to adjust for a specific time. If there is a need for a professional massage - a specialist can be summoned to the house when it is convenient for the client.

Of course, this style of losing weight has another, negative side. First, at home it is very difficult to concentrate on yourself, there is a great risk of being tempted by some forbidden diet product or postpone training. Secondly, although this is a fairly budgetary method, you still have to fork out, for example, on a dumbbell, a video course, or maybe an exercise bike. In addition, it is not a fact that the rest of the household will appreciate the dietary dishes, so you will need to prepare a little more.

Rules of home weight loss

Talking about how to lose weight at home effectively (without returning the notorious kilograms), you should give a few general tips:

1) Drink more water - this rule is based on any diet and nutrition system. And in real life this advice remains relevant. After all, water cleanses the body, stimulates metabolism. In addition, a glass of water, consumed half an hour before meals, will help significantly reduce the portion. There is a diet based on this principle: "we grow thin on the water." It has shown its effectiveness. It is suggested to drink one, two and three glasses of water before breakfast, lunch and dinner, respectively;

2) sugar and flour products - under prohibition. Of course, there are nutritional systems that allow sweetness (for example, "minus 60") or synthetic sweeteners. You will have to choose yourself, but it's worth remembering that the body does not like it when they deceive him. Accordingly, he will demand sweets not only in the morning, and substitutes do not bring health anything good. If you really want to pamper yourself - it is better to eat dried fruit: dried apricots, prunes or dates. Of course, if this does not contradict the chosen food system;

3) many dietitians are all those who are interested in how to lose weight, recommend to give up garnishes. If you eat fresh meat with meat, poultry or fish, the result is not to force yourself to wait;

4) without physical exercises, a good effect is unlikely to be achieved. Any woman who has lost weight without diets will say that the result is directly proportional to physical activity. It is not necessary to go to the gym (although it is desirable), you can buy a set of exercises and study at home. Even morning jogs or jumping rope will give a positive result;

5) a positive attitude. Psychological trainings will help to relax, do not concentrate on the problem of excess weight, but correctly and clearly go to the goal. It is often necessary to imagine yourself in an ideal form. As you know, the idea is material, so the desired will come true. Even old jeans, which were once easily managed to climb, or a beautiful dress, which suddenly became small, can even motivate;

6) before going to bed - no food. Of course, diets and food systems are different, but it is more correct not to eat at least 3-4 hours before bedtime. Many people say that you should not eat after 18 or 19 hours. On the one hand, they are right, but on the other, not all after all go to bed at 21-22 hours. Accordingly, it is better to work out for yourself the system of the last meal according to your own regimen;

7) Once a week you need to arrange unloading days. They can be based on any mono-diet.

Monodiettes

With the slogan: "Lose weight a week!" - there are so-called mono-diet. Due to the presence of only one component in them, the result will be lightning fast. Rare monodiet contains any two products (eg, buckwheat and kefir). As components, protein products, cereals, fruits and vegetables are used. The effect is not only a quick result, but also in the cleansing of the body. By the number of products, the "weight loss per week" diets are divided into the following types:

• "Balanced." It is recommended to eat two foods: kefir and apples (for a day you can drink 1.5 liters of low-fat kefir, and also eat half a kilogram of apples), kefir and cucumbers, rice and apples (a glass of cereals to boil without salt, 2 apples a day are also allowed) . There are many options. For a week, on average, you can lose 5-6 kg;
• "Fast". Due to the fact that only one component is used (usually a product containing slow carbohydrates) it is very difficult to transfer. You can sit on it for no more than five days.

The most common fast mono:

• Buckwheat (steamed glass of cereals for a day);
• Kefir (only 2 liters of low-fat kefir is allowed);
• Fish (any fish prepared without oil is allowed);
• Watermelon (the calculation is as follows: 1 kilogram of watermelon for every 10 kg of weight).

Any mono-diet is a great stress for the body. To the ill-fated kilograms did not return immediately, it is necessary to adhere to the exit from the diet, ie, add one product every day. Naturally, it should not be fried potatoes or fatty meat. It is better to give preference to vegetables and fruits, low-calorie porridge on the water, for example, oatmeal.

Short-term diets

How fast to lose weight, if you eat a whole week, one or two products are not strong enough? You can try a diet based on a balanced low-calorie diet. We will analyze the most effective and most easily portable:

1) "favorite diet". It is based on the daily alternation of products. A sequence of violations is prohibited. Lasts for a week (7th day - output). On the first day it is necessary to use any liquid (naturally, unsweetened): tea, milk, kefir, broths (meat and vegetable), coffee. On the second day you should eat vegetables in any kind and quantity (better, of course, raw). Particular preference is given to cabbage. On the third day the first, drinking, is repeated. On the fourth you should eat fruit, preferably citrus fruits. On the fifth - any proteins: cooked without oil, meat, fish and poultry, as well as cottage cheese, yogurt without additives and so on. On the sixth day we again use any liquid, on the seventh day we leave the diet. Allowed boiled eggs, low-fat soups, dairy products, porridge on the water, vegetables and fruits. If everything is observed correctly, you can lose up to 7 kilograms;

2) another similar diet - "6 petals". It was developed by a nutritionist from Sweden. Here emphasis is placed not only on the "deception" of the body with protein and carbohydrate days (thanks to this diet is well tolerated), but also on the psychological aspect. It is necessary to cut off the flower, on which 6 petals to sign the products and number the days. Tearing off the petal behind the petal, the person becomes closer to the goal, proud of himself - another day without a stall behind him;

3) "Japanese diet" has also shown high efficiency. It is more complex. So, in day it is necessary to use any quantity of fish, meat, boiled eggs, vegetables and fruits, to drink tea or coffee. The menu is very diverse and balanced in such a way that you can easily throw off up to 16 kg;

4) very popular "diet Larissa Valley." The main thing in it is to eat at a certain time, to drink 500 grams of low-fat kefir a day. Each of the days is a mono-diet: baked potatoes, cottage cheese, fruit, chicken meat, mineral water - these are the components of the diet of each day.

Power systems: what is it?

If you ask yourself: how to effectively lose weight by 20 kg or more - the answer is obvious - choose for yourself a dietary food system. On each of them are put years of work of doctors-dieticians, the process of growing thin will go systematically, not spasmodically. If you follow this diet constantly, the weight will gradually return to normal and will not return.

All systems are built on certain limitations and principles. Somewhere it is allowed exclusively protein food, somewhere separate food or eating raw vegetables.

As for general moments, it is assumed that water is consumed in large quantities (the rule is the same as in the diet "we lose weight on water"), the restriction of sugar, flour products, prescribed physical exercises and additional procedures: scrubs, wraps, massages.

Thus, the power system is a whole complex of measures. Considering her diet is very wrong. Subsequently, this style of eating becomes a way of life. We will analyze the most popular dietary food systems, which will help both to lose weight at home effectively, and to join the healthy way of life.

"Minus 60"

Ekaterina Mirimanova lost weight without diets for 60 kilograms, she is the author of the same method of nutrition, which is as follows.

Each meal takes place according to certain rules. For breakfast (provided that it occurs before 12 days) you can eat everything, even sweet "forbidden" foods. On the dinner table should be dishes on the principles of separate food: meat and other proteins should not be mixed with potatoes or pasta. For example, if soup is cooked on meat broth, then it is refueled without pasta and potatoes. For dinner (which should take place no later than 18:00), there are several options that can not be changed. For example, cheese, milk and rye crisp or just meat (chicken, fish).

Mirimanova encourages the use of scrubs, doing physical exercises. Such a system of nutrition can become a way of life, help to follow the figure, then not resorting to diets.

Meals for Dyukan

The Ducane diet is one of low-carbohydrate, or non-carbohydrate. It will be to the taste of all lovers of meat, cottage cheese and other similar products. Many people value it systematically and consistently.

All the time the diet is divided into several stages. The first, "attack", is aimed at the rapid loss of excess kilograms. This is due to the use of food exclusively protein products. Next ("cruise", or "alternation") is working to get closer to the ideal weight. Here, a small amount of carbohydrates is allowed. A very important stage - "fixing" - he will not allow the return of lost kilograms. And further - "stabilization" - according to the principles of this stage Dr. Dukan and offers to eat all his life.

In addition to water, you need to eat oat bran, which will help the digestive tract cope with the abundance of protein. Dukan also allows the use of sugar substitutes. He also regulates the compulsory physical load at each stage: from 20 to 30 minutes a day.

Diet Protasova

Another system will help both quickly lose weight, and cleanse the body of slagging - the system of Kim Protasov. Its secret is simple: eat only raw vegetables. Also allowed is the consumption of sour-milk products, 3 green apples and 1 boiled egg a day. The main thing here is to stick to the proportions: for every 70 percent of vegetables, 30 percent of the protein is consumed. Two weeks later, meat, chicken and fish are introduced into the diet.

The system is designed for 35 days (4 weeks), followed by a planned output with the addition of one product per week, primarily vegetable fats (nuts and vegetable oil).

Nutritional Supplements for Weight Loss

Currently, there are many complexes that help to reduce weight: from fat-burning tea and coffee to whole complexes and blockers of calories.

You should treat them with caution, do not abuse, otherwise you can easily undermine your health. In addition, it should be noted that with any diet and dietary system, it is necessary to take multivitamin complexes to support the body, for which any change in the habitual mode of eating is a great stress.

The most sparing products, which have a natural fat burning effect:

• ginger;
• onion and garlic;
• Citrus fruits (best grapefruit);
• a pineapple;
• green tea.

Physical work at home

Any diet involves physical activity. If it is neglected, the body will lose weight, but it will be saggy and ugly. In order to tighten the skin and bring the muscles into tonus, it is not necessary to go to the gym. You can do it at home. We list the most accessible means of physical activity:

1) walking. It is necessary to walk at a fairly fast pace at least 25-30 minutes a day. You can use special devices, for example, sticks for Nordic walking;

2) jumping rope. 15 minutes of jumping will help to bring muscles into tonus and get rid of excess calories; 3) hoop, or hula-hoop. Especially useful for those who struggle with excess fat at the waist;

4) morning jogging. Help not only lose weight, but also tune in for the upcoming day;

5) Yoga, or bodyflex - is a particularly accessible technique that will bring to order not only the figure, but the inner world.

Additional procedures

The struggle for beautiful skin during a diet is not only a physical exercise, but also various cosmetic procedures. It's no secret that if you lose weight with a lot of weight, then you might get into trouble like stretching or sagging skin. Avoid such problems will help the following procedures:

1) "Thin with the help of soda." Baths with this product are very effective and popular. The substances contained in the soda will help to remove water from the body and "disperse" the metabolism. Attention! The procedure has contraindications: oncology, hypertension, pregnancy;

2) wrapping. For them, an ordinary food film is suitable . On the body can be imposed as a special means, and natural: honey, vegetable and essential oils, clay, etc .;

3) scrubs. In addition to industrial, very effective scrub based on ground coffee: this product is able to activate processes in the subcutaneous layer, tighten the skin, give it a tone;

4) creams. Especially effective from stretch marks cream with mummies. To cook it is very simple: in a jar of your favorite body cream, dissolve a piece of this valuable product;

5) massages. Perhaps, this is the most effective tool for fighting saggy skin and cellulite. Especially if the result is achieved in the shortest possible time.