Even the positives on the body "quietly" want to lose weight and get in shape. What about those who openly dream of an ideal figure and a healthy body? No matter what weight loss category you belong to, our selection of 25 really effective ways to deal with excess weight will be able to help you lose weight properly.
I. Motivation - it all starts with that
Each of our actions is motivated by something. You won’t go to a cafe if you don’t want to eat or relax there. Don’t go for a walk with a friend if you’re bored with him. And you won’t be able to lose pounds if you don’t want to. Therefore, before counting calories and frantically buying a fitness tire in sports stores, you should gather yourself and work hard on the motivational component of weight loss.
1. To go towards a goal, define it
"I want to lose weight"It's not a goal. Just like"I want to be successful"Both options are a common wish list. They do not have a clear task, which means that it is impossible to find the right solution for them. What to do in this case? Set a clear goal! Not" I want to be slim ", but"I have to lose 5 lbs"or"I need to reduce my waist by 10 cm ". . .The goal should be formulated as accurately as possible.. . . This will allow you to always have a reference point and pinpoint the success of the steps already taken.
2. We measure parameters for clear control
In a mathematical problem there are necessarily: a question and known values. Also in weight loss: you need to have a goal (without it, nowhere) and parameters. By the latter we mean the actual indicators:
- Hip volume;
- Breast volume.
Yes, you need to measure everything. We often don’t take seriously successfully firing 500g. But when even those half pounds are reflected in a minus of a few inches at the waist, success feels much better.
Tip:Take photos or take pictures of your "Before" figure every week and follow the results of weight loss.
Take the first measurement of the parameters before you start losing weight. Metrics will help you get started (read - guard your body) and will serve as a starting point. Perform further measurements once a week or 5 days. Taking a smaller gap is pointless.
3. It is easier to lose weight together: we find like-minded people
Achieving the goal when the whole world is against you is difficult. So, before you lose weight fast at home, do two things:
- We warn relatives and friends. Strictly forbid your loved ones to provoke you and ask you to eat sweets with an appeal "For once, nothing will happen". It will be. And how.
- We are looking for like-minded people. Losing weight in the company is easier. Maybe your girls have wanted to lose weight for a long time. If there are only slender women in your environment, go to weight loss groups on social networks and look for like-minded people there.
What to do with like-minded people who are losing weight? Communicate daily, control meals, motivate with your achievements, share results. And alsoyou can bet: who will lose 5 kg faster, other (or other) participants "competition'He'll secure a cash prize.
4. A clear plan of action is key to achieving results
We return to the goal again. To achieve this, a clear action plan needs to be developed. Determine exactly what you are willing to do to lose extra pounds. You need to have a step by step weight loss system. For example:
- Monday - I throw junk food out of the fridge, start counting calories burned, measure;
- Tuesday - I buy healthy food, carefully study the calorie content and properties of each product, incorporate moderate physical activity into my life, stop using the elevator;
- Wednesday - I start running in the evening and completely give up juices, cappuccinos, lattes, etc.
This is a rough plan. You need to make your own according to your desires, tasks and capabilities. At the same time, it is not necessary to plan for several months. A plan is needed to "join"Into a new life. So a weekly schedule will suffice.
5. The power of thinking or how to convince yourself of success
Our thoughts are capable of very, very much. And if you don’t know where to start losing weight, start cleaning your head. Forget all beliefs "I'm fat", "I will never lose weight"etc. Replace them with"I already do everything for my figure", "I will achieve my goal very soon", "All the guys are crazy about me".
Tip:In your free time, read or listen to books "The subconscious can do anything"(John Kehoe), "The power of thought"(James Borg), "The magic of the morning"(Hal Elrod).
You’ll be surprised, but positive statements (also confirmations) can do a lot. They increase self-esteem, give self-confidence and simply improve your mood.
II. Diet is the basis of all the basics for weight loss
When thoughts are worked out, goals are set, like-minded people are found, you can take direct action. And they consist, above all, in setting up the power supply. If you are not one of those lucky ones who eat only burgers and at the same time have an exemplary figure, then you still need to adjust your diet.
We are what we eat. . . And this statement is 100% correct. Even if you spend every night in the gym, and before that you eat a good portion of borscht with donuts, chocolate packaging, hot sandwiches with sausages and cheese, then you should not count on urgent weight loss (and even slow weight loss). You should start working on your body with nutrients.
8. We give up dieting
The first thing you need to do to lose weight without harm to your health is to give up dieting. Yes, you heard right. No "I drink", "Fruits ", "Kefirnykh"And other popular diets today. First, they do not give the desired result. Yes, in a few days you can lose 1-3 pounds. But this is just water that will come back to you (in an enlarged form) immediately after returning to a normal diet. Kefir definitelyyou don’t want to drink forever).
Second, such diets are really dangerous to the body and health in general. For a normal life, a person should eat fats, proteins and carbohydrates every day. If you drink one kefir all day or eat only vegetables, then nothing good should be expected. At best, you will get gastritis. In the worst case, completely destroy your digestive system.
Today, the most effective ways to lose weight come down to one thing: proper nutrition and accurate calorie counting. They help to achieve the desired result in a short time, and at the same time have a positive effect on the condition of the body.
7. Start counting calories
Who wouldn't say what, and all the secrets of losing weight are based on calories. Switching to a daily supplement leads to weight gain. Disadvantage - up to weight loss. That is the whole secret of harmony. Just skip the calorie intake.
You can calculate your calorie intake for weight loss in online calculators. The calculation is based on your current weight, age, height, gender and desired weight. Tracking your calorie intake is extremely easy. You don’t need to calculate anything. Just buy a kitchen scale and download the free calorie counting app to your phone. All you have to do is include each of your meals in the program and make sure you fit the norm.
8. Exact meal schedule
Calorie deficiency is nothing without the normal functioning of the metabolism. A proven and fast way to start the metabolism is 5 meals a day. Share your diet with:
The last meal should be no later than 4-5 hours before bedtime. At the same time, don't forget to count the calories - every apple we eat must be added to the program for the exact calculation of KBZhU.
9. The real day of weight loss starts with breakfast
In an attempt to lose weight quickly without diet and sports, many girls refuse breakfast, reducing it to a cup of coffee. The result is a slow metabolism, constant hunger and no result. You have to have breakfast. And you have to do it like you’re not going to have lunch.
Idealoption for the first meal: cottage cheese and boiled eggs. . . They are low in calories, but at the same time saturate the body with energy for a long time. But it is better to refuse steamed oatmeal. It is full of carbohydrates that do not provide any energy. As a result, you will want to eat again within 30 minutes after breakfast.
10. The menu for tomorrow should be put together today
To lose weight quickly and properly without interruption, you need to put together a menu for the new day in advance. Plan a meal in the evening. First, this way you will avoid the temptation to eat something forbidden in the morning instead of healthy. Second, planning ahead is the best way to stay on track.
11. We always have a tasty and healthy snack on hand
Delicious and healthy snacks are another great help in avoiding breakdowns. There should always be something at home that will safely fit into your daily calorie intake and help. "hungry for sweet wormsThe following options for healthy snacks cope with such tasks:
- Fruits (bananas, apples, citrus fruits);
- Nuts (walnuts, pistachios, hazelnuts);
- Dried fruits (dates, prunes, dried apricots);
- Protein sweets (muesli bars, sugar-free cookies).
But again, make sure the tasty snack matches your calorie intake. Pay special attention to dried fruits and nuts. Just 100 grams of walnuts contain 654 calories. For a moment, this is almost 1/2 a daily supplement for a girl who is losing weight.
12. We drink, we drink and we drink again - but only water!
Water is the main guide of nutrients, helper in the proper functioning of digestion, normal skin condition and much more. And to lose weight as quickly as possible and get your body in shape,water balance must be respected. . .
The daily norm for girls weighing up to 70 kg is 2 liters of water, up to 90 kg - 2. 8 kg, etc. In this case we are talking about clean water! Soda, coffee, juices (which are generally better to give up once and for all because of the huge amount of sugar in them), and even teas are not included in this norm.
13. No cafes and food delivery!
Another effective and easy way to lose a few extra pounds is to completely abandon going to cafes and delivering food home. Remember your last trip to the institution. Are you content with a light salad? Very unlikely.
Usually we order at least 2 dishes in the cafe, and dessert is mandatory. And oftensmall plates contain many more calorieswhich you originally counted on. As a result, there is an exaggeration in the daily norm and the deposition of excess fat. Delivery is even worse. Pizza, sushi, noodles are usually ordered at home. It is also impossible to call such food low-calorie.
If you are hungry, go to the kitchen and cook. Don't run to overeat in a cafe and don't order delivery. That way you won’t be able to control the amount of calories consumed, which means you won’t be able to lose weight on time without exercise and diet.
14. Harmful food categorical - NO
Water retention in the body, causing edema, instant deposition of fat - that's how your favorite pizzas, burgers, bread and butter work. All of this is junk food that slows down the weight loss process and has a detrimental effect on health. She isdoes not contain nutrientsand relieves hunger briefly.
Therefore, if you want to lose weight quickly at home without exercise or with minimal physical activity, then you must completely abandon harmful foods (butter, white bread, fatty meats, fast food, cakes, etc. ).
15. Useful "harm" - YES
If completely rejecting unhealthy food makes you sad, causes breakdowns and you just can’t handle it, cook healthy. "harmfulness". As an example:
- PP shawarma with boiled breast sauce and sour cream;
- Healthy and tasty Olivier with breasts instead of sausage, spiced with sour cream or yogurt;
- Homemade oatmeal cookies;
- Cottage cheese casserole with honey or sweetener, etc.
You can find useful recipes for unhealthy meals in the search engine or on the pages of food bloggers.
III. Physical activity - as an accelerator for weight loss
If you need to lose weight very quickly, then it is better to include sports in counting calories. Physical activity burns calories well, speeds up metabolism and starts the weight loss process.
for example: You will lose 1 kg in a week if you follow a 1500 calorie diet. But if you go to the gym 3 times a week, you will be able to lose 2 kg in a week, because every workout burns an average of 300-500 calories.
In addition, sport helps to tighten the skin, make the figure beautiful. Physical activity is especially necessary for girls who want to lose 4-10 kg urgently. Rapid loss of so many pounds will lead to sagging skin and stretch marks. Even the mostan effective diet without sports will not give the desired result. . . Therefore, you should not neglect physical activity.
16. Learning for pedestrians
Exercise is not necessarily a two-hour workout with an iron in the gym. If you want to lose weight without sports, you can completely refuse to buy a subscription to the fitness center. But instead of physical activity, you can use regular walks.
Try to avoid public transportation and cars. Walk or bike as far as possible. Walking the 1km route will help you burn 140 calories a day, and an hour of cycling will save you 200 calories.
17. 15 minutes a day is enough for sports.
If you don’t even have time for a walk, try to set aside at least 15 minutes a day to exercise. Spend it at any time of the day. These can be squats, jump rope, burpees. Anything!
Tip: If you are interested in how to lose weight at home using 15-minute workouts, check out video hosting. You will find a multitude of varied and short programs for each day.
The main thing is to do home training as efficiently as possible. Better 15 minutes of complete sets of squats on the balcony than an hour of fooling around in the gym.
18. Yoga is also useful for weight loss.
Those who do not like physical activity at all should pay attention to yoga. This technique strengthens muscles, has a positive effect on posture, balances hormones and much more. It is enough to dedicate 10-15 minutes a day to that.
It is recommended to perform simple exercises in the morning. First, it can help you wake up completely and adjust to a productive day. And second, yoga will remind you of your goal and reduce the likelihood of unhealthy food breakdowns throughout the day.
19. Incorporate cardio into your life
Cardio is the main metabolic booster. This exercise technique makes the cardiovascular system work actively. The result is increased blood flow in the tissues and a healthy acceleration of metabolism. Cardio has a positive effect on burning calories.An hour and a half of active training can burn 800 calories. . . And if you don't do your best, then you can "lose" about 500 calories eaten per day.
Important:Cardio workouts start burning calories after 20 minutes of exercise. Therefore, in this case, running for 15 minutes in the park will definitely not help you lose a lot of weight and speed up your metabolism.
Cardio doesn’t have to be a treadmill. It can be cycling, cycling, Nordic walking, jumping rope, crossfit and more. It is not difficult to find exercises to your liking.
20. Exit for those who do not like sports at all
With the benefits of physical activity on the body, everything is clear. But what if the soul doesn’t lie about sports at all, and even 15 minutes of yoga in the morning seems like a challenge? In this case, you should choose activities to your liking. Take a closer look at this list, something might get stuck in it:
All this also helps in losing weight. And also - it gives a great boost of energy and simply improves mood.
IV. A few more important rules for fast weight loss
To lose weight quickly and efficiently at home, you need to do one thing - recover. This applies to all areas: diet, physical activity, psychological mood. The additional weight loss tips below will help you lose weight fast.
21. Normalize sleep
Lack of sleep is a direct path to constant stress, poor motivation, low physical activity, digestive disorders. Therefore, nutritionists must include healthy sleep in the rules for weight loss. It is recommended that a woman sleep 8-8, 5 hours.
At the same time, sleep should be restful, ie. No irritants (interfering with TV, illuminated indicators). It is recommended to fall asleep between 21: 00 and 00: 00. In this case, every hour of sleep counts as 2, which means that you will feel much better and more energetic in the morning.
22. Eliminate all (or almost all) sources of stress
Stress directly affects weight loss. It is he who provokes the onset of the accumulation of visceral fat and also retains water in the body. And it is stress that in most cases is the cause of overeating, which leads to weight gain.
Therefore, before you lose weight quickly and efficiently, try to eliminate all sources of stress. Send your report to work, send the thesis to the curator, agree with your spouse not to quarrel in the coming days. If it is impossible to avoid stressful situations, try to reduce their negative impact. To do this, it will help:
- Outdoor walks;
- Meetings with loved ones.
And most importantly - never take stress.. . . Better to pour all the accumulated rage on the treadmill. If you feel that only delicious food can deal with the problem, prepare a healthy alternative (PP shawarma, PP cake) or eat a few fruits.
23. We go to the store with a full stomach
Another tip for those who decide to lose a few pounds - be sure to eat before going to the store. It can be an apple, a banana or a boiled egg. The main thing is that you do not feel hungry before entering the market. Otherwise, the risk of picking up harmful products is extremely high, and then you have to eat them (it is a shame to throw them away).
24. We use every opportunity to move
Did you know that you can only lose weight through hard work? Still, it's true! Every movement is a direct path to burning calories. And if you’re sitting at your computer 10 hours a day, and you’re lazy even to drink a glass of water on your own, you shouldn’t expect extreme weight loss.
If you want to lose weight, take every opportunity to exercise. Go for a birthday present to the boss and have time to share it before the end of the work day? Of course! Photocopy 100 sheets at a nearby office? Easy! Meet the courier on the ground floor? Take it easy! Remember: movement = weight loss. Therefore, do not be lazy to get up from your desk once again. On the contrary, you are looking for a reason to move constantly.
25. We clean the house of garbage with groceries
The absence of unhealthy food at home is the first thing that helps to cope with the violent desire to eat something unhealthy and high in calories. Make sure there are no instant noodles, chocolate, cookies or durum-free pasta at home. Dispose of all food waste safely. Only healthy products should be at home. Otherwise, disorders cannot be avoided.
Your figure is in your hands!
Weight loss is a gradual process that requires an integrated approach. Of course, you can lose 3 kg dramatically if you eat only a few apples a day. But such a post will not lead to anything good. Moreover, such a "diet" removes only water and swelling. Therefore, as soon as you return to your normal diet, all the pounds lost will return in increased size.
In order to achieve a positive and long-term result,it is necessary to adhere to a proper diet, count the calories ingested and move as much as possible. . . If you follow all the tips described above, after a week you will see noticeable results: the waist will become thinner, the weight will drop.
And most importantly - from a proper diet and moderate physical activity, your body will feel great. As a result - endless energy and positive mood!