How to lose weight without harm and forever

Think about how to lose weight? And, probably, want quick results!

Then it will be right to refuse all kinds of diets - they give a quick, but, unfortunately, short-lived result. You have more promising options, and you can start today!

Enough to lose money instead of kilograms in elite gyms and charlatans advice from science, and in the meantime continue to puzzle over the question of how to lose weight. At home, you can lose weight no worse than in expensive fitness clubs. You can easily lose 1.5 kg per week due to rational nutrition and simple physical exercises.

How to lose weight quickly

If you burn 500 calories every day than you consume, then by the end of the week the weight reduction will be 1.5-2 kg. If you want to lose weight even faster, you need to eat less and, accordingly, move more.

For example, if you eat between 1050 and 2000 calories per day and exercise for 1 hour every day, you will lose 2-3 kg in the first week if we weigh more than 125 kg.

It is very important not to reduce the amount of calories consumed per day, as this can negatively affect your body.

Limiting salt and carbohydrates can also significantly and quickly reduce weight, but this is mainly due to water, which is not very good.

How to lose weight with diets

The most effective diet is a low intake of starch, but without restriction on sugar and animal proteins and fats from dairy products and meat. Also for quick weight loss, experts recommend focusing on nutrition for fruits, vegetables, eggs, soy products, lean poultry and fish, seafood, low-fat dairy products.

Additional dietary guidelines for weight loss:

1. Increased consumption of vegetables will help you feel good.
2. Drink more liquid, better mineral water without gas.
3. Remove the "prohibited" products from the house.
4. Provide yourself with work - then you will not be constantly chewing on boredom.
5. Eat only at the table, refuse snacks.
6. Eat regularly.
7. Start a diary diary in which you will write down everything you ate, and also how many kilograms you lost - this will help you psychologically withstand a diet.

How to lose weight from the abdomen

It is the stomach that is the main problem zone of most people, and diet alone will not help. So, it's time to move! Research scientists say that the optimal training time is about 1 hour per day. Plan for yourself cardio and strength loads. Cardio-burning burns the actual calories. And it helps to quickly lose weight, but then you need to add strength exercises to remove the accumulated fat.

If you have never done sports before or have any chronic illnesses, be sure to check with your doctor before starting the exercise.

In the process of training, choose the right, suitable for you personally the pace of the exercises, do not try to do everything very quickly - so you easily get tired and intensity, and hence the effectiveness of the classes will decrease.

Correctly alternate the pace: medium as main - with short episodes of a faster pace of exercise.

If your problem area is the abdomen, focus on exercises for the muscles of the press. Good results also show belly dancing, in addition, it can serve as an excellent motivation for further weight loss.

Main mistakes or how to lose weight without harming yourself

Seeing the first results, in any case do not fall into euphoria and do not tighten the diet. Consumption of less than 1050-1200 calories per day is fraught with the fact that you will begin to lose not only fat, but also muscle mass.

Whimsical mono diets are also not the best idea for losing weight. You will lose a few extra pounds fast enough, but sticking to such a diet for a long time is very problematic (after all you can not eat your whole life on pineapple and two grapefruits a day or eat only buckwheat porridge!), And therefore the result will be short-lived.

In addition, avoid any programs that promise rapid weight loss in a short time and forever with the help of various devices or miracle pills - this is usually a charlatan. You can reduce weight only in one way: to limit yourself in eating and to increase the level of physical activity.

So, having decided to lose weight, strictly follow it, but stay on the right path, and the result will not take long to wait!