How to lose weight quickly and effectively
Those ladies who were able to lose weight often linked their weight loss with the strongest motivational factors:
- the desire to restore health;
- the desire to please men;
- the need to feel confident and be attractive.
But there are things that hinder weight loss:
- craving for sweets;
- habit densely to eat;
- laziness or lack of willpower.
Given these factors, leading nutritionists and fitness instructors have developed methods on how to effectively lose weight.
They are based on 3 main components:
- Regular exercise
- The correct psychological setting.
Each of these methods deserves more detailed study.
The best diet for weight loss
An excellent diet developed by a lot. Therefore, it becomes sometimes difficult to choose how to lose weight effectively? What is food preference?
In order to facilitate the selection, nutritionists advise to follow the recommendations below:
- Choose the most available nutrition. Most diets are based on the use of one product. It is advisable that you always had to buy it.
- Consider your taste. The food offered by the diet, have to like you. Otherwise, following the recommended power will turn into a real test.
- Remember about your own comfort. Not to be tempted by food, you should take less to be in the kitchen. Therefore, pick a diet in which all meals are prepared fast and easy.
If you want to urgently to lose weight the most effective diet will help you:
- Protein diet. It's a real godsend for meat eaters. How to effectively lose weight? From the diet excludes dairy, sweets, carbs, alcohol. Preference is given to protein products of animal origin. The duration of this diet is 10 days.
- The Dukan Diet. It is considered one of the most effective diets in the world. French nutritionist Pierre Dukan has developed a specific meal plan consisting of 4 phases. If you are looking for method how to lose weight 20 kg, you'll like this diet. Women who consume such food, excellent lose weight, not feel hunger.
- Buckwheat diet. If you are thinking how to lose weight in a week is 7 kg, then you can use this power circuit. The main product mono – buckwheat. Cereal is rich in many nutrients, so it provides stimulation to all body systems. As a result the person gets rid of toxins and greatly reduces the weight. Buckwheat diet reviews and the results of those who lost weight confirm this, allows to get rid of 7 to 12 pounds in 2 weeks.
How to eat to lose weight
The most effective way to lose weight is to adhere to certain recommendations.
Below are the most effective methods:
- Reduce the amount of sweet. Sugar, once in the body produces the hormone insulin, which plays a major role in the deposition of adipose tissue. The more insulin, the "bigger" becomes a figure. For those who wonder how to lose weight effectively, you should give up milk.
- Reduce fat intake. Nutritionists recommend eating a day not more than 25 g. However, remember not to hurt the body, this diet should not be long. Not more than 2-3 weeks.
- Drink water. It produces the body's stress hormones, which provide fat burning. A day is recommended to drink up to 2 liters of pure non-carbonated water, but not anymore. Do not overload the body.
- Change the caloric intake. Using a table of calories, make your meals according to the following scheme. The first three days – the daily rate is 1500 cal. (divided into 4 meals). Fourth day – 1900 cal. Then again three day 1500 cal. Eating so watch your health. You should not feel fatigue and lethargy.
- Reduce the consumption of salt. This is one of the important rules, if you are interested in how to effectively lose weight. Reducing the body content of sodium, you will get rid of excess liquid.
- Refrain from processed food. For weight loss quite useful pasta, canned goods, chips and other products that contain many additives. Use only natural food products.
- Eat less carbohydrates. This will reduce the amount of fluid in the body, therefore, will reduce your size. But for a long time to stick to such a food is dangerous for health!
- Eat more protein. They nourish your muscles.
- Food additives. In regards to nutrition, you can experience a lack of minerals and vitamins. To fill the deficit will allow vitamin complexes.
- Drink fresh juices.Healthy drinks of sweet fruit, citrus. Great weight loss will ensure the tomato and Apple juice.
- The excretion of water from the body. It is important not only to increase the amount of water consumed, but also to provide its output. Without the doctor's opinion is extremely dangerous to resort to diuretic drugs. Better pay attention on natural products. Will help you green tea or plain black with ginger or lemon.
Any diet must be accompanied with physical activity sports.Exercises for the body
A toned, strong body, even with a few extra pounds, looks much more attractive than a shapeless, flabby, but thin.
Therefore, for the overweight person just needs regular exercise. In addition, they will allow you to lose weight even without dieting.
How to effectively lose weight through exercise? Great result, will provide specially designed facilities:
The best place to spend a few sessions with a professional trainer. So you remember the basic exercises and can improve your body on their own.Exercises
The most effective systems are those that combine strength exercises and cardio. Therefore, the aim how to lose weight in a month, be sure to consider physical exercise.
Fitness trainers recommended to build a lesson according to this scheme:
- A little warm-up.
- Weight training. Perform 3 exercises for each muscle group: legs, back, arms, abs. This should take you about 3 minutes
- cardio. This period (1 minute) to vigorous exercise. A very useful jumping, running. If you can not jog, run in place. A good effect will ensure that the exercise "mill".
- It is recommended to repeat steps 2 and 3. So you much better to work out the required muscles.
- Stretching muscles and relaxation.
How to effectively lose weight? To ensure maximum weight loss it is recommended to combine workout. This will allow you to experience the results much faster.
Very useful, at least 1 time per week, to do cardio training. So you activate muscle mass. As a result, your body will gain beauty and harmony.
Most successfully implement this activity enables the exercise bike. In his absence, set aside a time and just ride the bike. Many seek to find the answer to the question: how to lose weight in legs and not build muscle. If you resort to these workouts 1 time a week, your legs will be like the feet of the athlete, but you will be protected from sagging and sluggish skin.Running
The most favorite places of fat is the belly and thighs. These body parts need more intensive loads.
To those who are to lose weight acute question: how to lose weight in stomach and thighs?
One of the most effective, and cheapest, methods of losing weight is running. Excellent results dictated by high energy consumption. To compensate, the body begins breaking down fat reserves.
This method is suitable for both women and men. No less a favor he will bring the boy, because along with the loss of extra pounds improving the condition of muscle tissue.
Treatments for weight loss
Have proven to be successful certain procedures to help get rid of excess weight. How to lose weight quickly at home?
Use the following procedures:
- self massage;
- hot baths.
These events help to improve metabolism, stimulate fat breakdown, stimulate lipolysis, provide the conclusion from the body of excess fluid, toxins.
In addition, it is possible to use components that always will be in the house. It's coffee, red pepper, cinnamon, salt and many other products. With the help of baking soda added to a hot bath, you can achieve excellent results.
Makeup for weight loss
Cosmetic means to lose weight at home are very popular. If they are combined with a properly chosen physical activity, the results become noticeable quite fast.
The effectiveness of cosmetic products due to the following effects on the body:
- Providing nourishing, moisturizing and toning effect on the skin cover. This is extremely important when you sudden weight loss.
- The breakdown of subcutaneous fat.
- Normalization of lymphatic drainage, improvement of vascular permeability, stimulation of blood microcirculation.
- Slows the development of fat cells.
- Getting rid of cellulite.
But don't forget that the most effective way to lose weight is a complex approach. Cosmetics will provide a positive result only when combined with dieting and exercise. On my blog you can find review of the best cosmetics for weight loss.
How to make yourself lose weight
The harmony of shapes starts with the head. The main method of losing weight is the right attitude. Don't forget about motivation.
Armed with a few recommendations of psychologists to protect itself from "disruption":
- Properly pick a diet. The new food should be favorite products.
- "Forbidden" place tomorrow. If there is a strong desire to eat something unresolved, convince yourself that the product you will try tomorrow, but only in the first half of the day.
- Small achievements – big win. Set a simple goal. And be sure to please yourself, the obsession wins. Abstaining from the cake – view a great movie. Survived the first week of the diet – allow yourself a massage or buy things with.