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 quick 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 struggle 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 not hurt yourself at the same time.
Systemic approach
The most important thing that you need to understand for those who decide to lose weight in a healthy way is that you must systematically address the solution of the problem. And first of all, get rid of the word "quickly" from your head, as 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 starting weight exceeds 120 kg), while for others it is a rapid weight loss that affects the whole body.
The second important point is regular nutrition. Many people fail to grasp the simple truth: to lose weight, you need to eat! You can also starve, but not for long, just and not for everyone!
But nutrition, like fasting, should be reasonable and strictly controlled. Only in this way can the body of a slimming person avoid stress and not slow down the pace of metabolic processes, on which the rhythm and the final result of weight loss directly depend.
Regular physical activity is another component that cannot be excluded from a healthy weight loss program with all the desire. Even if the weight only goes on adjusting the fuel system, you're unlikely to be happy with your appearance. In the absence of training, the skin will sag, the muscles will lose tone and the body will melt. Cellulite will also not go away. It is not just fat deposits, it is the degeneration of adipose tissue, for the restoration of which active blood circulation is important.
Even from the need for a visit to the doctor, 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 do not yet manifest themselves in other forms. Small endocrine changes often lead to a persistent increase or decrease in body weight, although you may not notice a deterioration in overall well-being.
Therefore, if, despite repeated efforts, to put the figure in order, there are no results, consult with specialists and find the internal causes of obesity.
Ways to lose weight
If you approach the weight loss problem absolutely pragmatically, it all comes down to simple math. When we consume more calories than we consume, we gain weight. And if we spend more than we earn, we lose weight. It's like a salary: the rest can be put in the bank, they can come in handy for a "rainy day". And if there is not enough money, then you have to get it out of the "stash". Here is such a "supply" of energy for the body is fat.
It is not that easy to force the body to use its reserves. Our brains are designed to start saving first. When you see you can't make it to your paycheck, you cut costs, right? The body does exactly the same. And it has only one way to save energy: slow down the speed of metabolic processes. That is, to make sure that the energy from outside is enough for a longer time.
To lose weight faster, it is necessary to create a long-term calorie deficit and at the same time not to allow the body to enter the saving mode.
It is easier to achieve this by using healthy weight loss techniques. Also, the right combination of the main ways to lose weight fast at home can lead to the goal long before their single use.
Physical activity
Nutritionists don't tire of talking about the importance of physical activity, but those who are losing weight continue to underestimate it. But this is the simplest way to lose weight.
We talked about the math of losing weight, and here it is simple: any physical activity increases your calorie expenditure. Therefore, even without changing your usual diet, you will stop gaining weight or start losing weight.
The problem is that active physical activity for people of very heavy weight is contraindicated. It is difficult for any person 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 gradually increased, adapting the usual diet.
Proper nutrition
Only a few will be able to lose weight with physical education. Even professional athletes who lose weight before a competition do so with a modified diet rather than increased physical activity. This is especially true for an untrained person. Following just a few basic rules will already help speed up the weight loss process significantly:
- Ways to drink. Water in the body is up to 80% of body weight and is involved in all life processes occurring in the body. During weight loss, maintaining water balance is especially important. Even with slight dehydration: the work of the cardiovascular system becomes more difficult, the removal of toxins and toxins slows down, the condition of the skin and mucous membranes worsens noticeably. You need to drink at least 1. 5-2 liters of pure non-carbonated water per day.
- Harmful products. They should be abandoned once and for all. First of all sugar, sweets, fizzy drinks, canned food, semi-finished products and fast food. Fat and fried, if it stays in the diet, only occasionally. Most food should be boiled, steamed (this saves more vitamins), or grilled. Dairy products must be consumed, but choose with a reduced fat content. And if you want something sweet, you can replace the sugar with natural honey or stevia extract.
- Healthy foods. It's not as boring as it sounds. From vegetables, you can cook hundreds of simple and delicious dishes that will help you experience the real pleasure of eating while losing weight. Many people note that diet meats (turkey, veal, rabbit) are much more tender and tastier than our usual pork and beef. Nuts and dried fruit can be a great snack. And dark chocolate is also not included in the forbidden list. Attention should be paid only to sweet fruits: strawberries, peaches, apricots are useful, but quite rich in calories.
Important! The use of fast 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 lose weight quickly and effectively, just a build up of the body.
A healthy lifestyle
People who lead a healthy lifestyle lose weight faster and faster than those who do not follow any diet 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 train and fully control the diet in a quality way.
Smoking and alcohol poison the body, reduce immunity, disrupt the cardiovascular system. And the calorie content of alcoholic beverages is comparable to a pie or fatty meat, but the alcohol is absorbed almost instantly.
Therefore, if you are thinking about how to lose weight quickly, first of all give up bad habits.
Main issues
At first glance, everything is simple: you need to control your diet, increase physical activity and lead a healthier lifestyle. But why are there so many of those who never reach their cherished goal. Do most people give up on the idea of losing weight in the first week? There are several main reasons for this, figuring out which one will help you avoid the pitfalls.
Lack of motivation
Man is naturally lazy. To perform active actions on a regular basis, he needs an incentive. And to each of him his own. And if that incentive isn't at the top of your life values ladder, then it won't inspire you to exploit. Therefore, before starting the struggle for harmony, he tries to understand why and how much you need it.
You can write these motifs or incentives on a piece of paper and reread it whenever you want to abandon your goal. But remember that motivating factors should be important to you.
The words "girls said I'm fat and I need to lose weight" or "I can't get into 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 our life easier. But during weight loss, you need to break your stereotypes and rebuild it all over again. This process is unpleasant and always causes internal resistance. And if the first few days you can resist with bare enthusiasm, then a crisis comes and your hands fall. The body insistently demands that everything be as it was.
To help overcome this resistance, the right motivation and understanding that forming new habits occurs in just three weeks can help.
Hang a calendar on the wall and mark the days with crosses. A visual image of the route taken serves as an excellent incentive to continue. There you can also record the results achieved.
Lack of support
The support of loved ones is very important. Therefore, don't be afraid to tell them that you have started the struggle for harmony. There are many examples where entire families have immediately switched to a healthy diet and have achieved excellent results.
But even if your family doesn't want to chew on salads with you, they'll at least stop encouraging you to eat delicious foods and you'll have fewer temptations.
Not everyone is lucky to find understanding in the family. But this is no cause for despair. You can lose weight with friends, in special groups, or look for like-minded people on forums. But in this case, remember that you are heading towards the same goal, but in different ways.
Do not follow the advice of others who are losing weight without thinking. 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 fast results
And again this word "quickly", which is mistaken for many. Understand that the body needs time to adjust to a new regimen and nutritional system. Also, the more radical the changes you make, the more stress your body undergoes.
Therefore, fast diets give very unstable results. The body's reactions to stress are unpredictable, but more often than not it simply activates economy mode.
Everyone who loses weight knows the so-called "plateau effect", when around the 4th week of a successful weight loss, a person stops losing weight and the arrow of the scale can even go back.
At this point, many despair and give up trying. And you just have to keep moving along the intended path. Once you have passed this milestone, the body will be convinced of the firmness of your intentions and will continue to give up the kilograms of accumulated fat.
Bad feeling
Many people who lose weight complain that their health has significantly deteriorated. There is only one reason for this: You are losing weight the wrong way! 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.
Methods for healthy weight loss do not cause a deterioration in 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 begun to peel, your skin has turned gray or has become flabby - go to a nutritionist and ask him to analyze and correct the weight loss path. what have you chosen . All claims that this is a normal cleaning process are a myth!
Reviews and results
Most of those who have tried home methods on themselves, how to lose weight quickly at home, agree that in this way you can achieve not only great results, but also improve the body. All 100% of respondents confirmed that overall health and appearance are improving: a beautiful complexion appears, the skin is tight, muscle relief appears.
Of course, losing 1 kilogram per day with healthy weight loss is simply unrealistic. But you don't have to make extra efforts to keep the result.
In 2-3 months, the body gets so used to a new way of life that a person himself no longer believes how they might like semi-finished products or how you can eat so many sweets. Everyone chooses their own path. But remember that we are losing weight to become more beautiful and happier, but can a sick person be happy?