On the topic of how to remove the sides, tidy up the stomach and become the owner of the coveted print cubes, many publications and literature have been written, from the cover of which a pretentious athlete looks at you. Everywhere the authors assure that it is quick and easy to achieve the result, however, this is not always the case. And therefore, consider the main positions of work on yourself to lose weight.
Basic rules on how to lose weight without a diet?
To lose weight urgently and quickly, get your hips back in perfect condition, remove the annoying fatty deposits on the abdomen, you need to balance your diet (not debilitating diets), get into the habit of drinking more water, giving up bad habits and, of course , exercise. You need to eat often and in small portions, at least 5 times a day and, most importantly, at regular intervals. And finally, the most important thing in any business is desire.
We immediately note that habitual fasting and diets alone will not be able to lead to remove the stomach and lose weight correctly, just do not forget the reality of the goal, do not set a deadline - a week, as of course you will be disappointed.
Of course, training with a personal trainer is more effective and it is already possible to lose weight after spending the first week of training, as the trainer builds a workout for a specific person, taking into account his needs and his physical abilities. Let's say right away that the abundance of exercises aimed at getting the stomach back in shape are different from the standard exercises in the gym.
This set of exercises should be aimed directly at achieving the goal of losing weight, removing the stomach and will be more like fitness than the usual exercises with the barbell. And for such exercises, as a rule, there are no restrictions.
Five steps to success
So, let's talk about 5 main steps that will allow you to remove your hips and lose weight after the first week, and without exhausting diets.
Input as a metabolic stimulant
So, the first step you should take, even if you don't have the time or opportunity to go to the gym or follow the rules of the diet, the first step to losing weight is a significant increase in the amount of water consumed.
When water enters the body, it begins to speed up various processes, such as metabolism, which contributes to fat burning. The main problem of most weight loss dieters forget about water. It should be remembered that water is the nutrient that initiates the body's processes, so the first thing to do is to start drinking lots of water!
This will get you very close to removing the hips and belly. Water intake by itself will not reduce body weight, but in combination with other components it will be an indispensable and basic element.
Proper nutrition and healthy food
The second step towards your goal is to start eating right and eating right. Hunger, which is so common among those who lose weight, causes a lot of stress in the body and the consequences of this stress are weight gain.
This happens when there is a large gap of over 6 hours between meals, as well as when food is denied throughout the day.
Such chaotic episodes of fasting will not lead to the desired result. If the body after a large meal is severely limited for a long time, then in the near future the body activates protective functions, and at the next meal it will store calories before the upcoming fast, for example, if you limit yourself to eating after 6 hours, the body will try to replenish many hours of calories stored on an empty stomach (fat).
- At this stage, it is important to build a proper nutritional system, eat normally throughout the day, even after 6pm.
- Losing weight should try to keep blood sugar at the same level throughout the day, not to consume large amounts of sweets and it is better to completely abandon sweets and cookies. Also, you can't go to extremes and allow severe hunger. You need to eat often and in small portions, at least 5 times a day and, most importantly, at regular intervals.
- Food should be chewed thoroughly, eat slowly, it is necessary to consume as little food as possible before the onset of sensation. If you follow these simple rules without diets and hunger, you can achieve a weight loss of 1-2 kilograms in the first week, but you should not despair and abandon what you started after a week.
- You have to fall in love with two related concepts: calorie reduction and cardio. Also, don't forget that our goal is the fastest possible transformation. Consider both of these theses and then a series of exercises.
- During the entire time of intensive training, it is necessary to reduce the amount of calories and carbohydrates consumed. It is impossible to lose weight by consuming 3-4 thousand calories and a car of carbohydrates per day. How to do it for a simple layman is very simple, stop eating very fatty and fried foods (carcinogens are released during frying), as well as fast food and sweets (not just sugar, but chocolates that contain cocoa, nuts and milk fat ).
- Pay special attention to slow carbohydrates, that is, buckwheat, rice, cereals, such as oatmeal or bran, should be about 30-35% in the total diet. In principle, this is the most important rule in the conversation about nutrition.
An important element in getting rid of excess weight is fiber. It is found in many products found on the shelves within walking distance, most notably legumes, whole grains, nuts, and let's not forget bran bread and oatmeal. Fiber should not be underestimated, in itself it is capable of improving the functioning of the body, and in combination with physical training, you will soon be able to get rid of a couple of kilograms without diets and also make sure that the previous sides are decrease in size.
A product like fiber helps to lose weight even in the first week, because it causes a feeling of fullness (satiety) and at the same time helps to purify the intestine. Fiber effectively contributes to the assimilation process of products.
Workouts at home and in the gym
The next step, which will allow you to remove the tank and lose weight already in the first week, is a special training. The main key element is sport, that is, without physical activity it is almost impossible to lose weight, despite what nutritionists and pharmaceutical companies promise. With food, the body receives calories, and when playing sports, these calories are released, stimulating the body to burn additional stores of calories, that is, fat.
The problem is that when a person begins the weight loss process, the body can burn muscle along with fat, as muscle is an easier tissue to divide. As a result, with prolonged fasting, not only the hips and stomach disappear, but also the muscle mass and this, as a result, will not lead to a beautiful body.
With systematic physical exertion, the body will need muscle, and therefore, fat will become the main reserve of energy.
- Exercise regularly. Preferably 3 times a week. We must understand that we are engaged in a very stubborn muscle group (in particular, the press), which must be besieged by hunger.
- It is important that fat burns more efficiently with intense loads, rather than power, if 9-13 reps are used in the approach, hypertrophy is maximized, this increases muscle mass, but more than 12 reps develops anaerobic endurance , fat is burned, muscles are strengthened (which we and we need).
- All of our favorite cubes are divided into upper and lower abs. You need to perform at least two sets of exercises to engage both of these muscle blocks.
- Rest. The rest between sets also affects the process of shedding kilograms. It has been scientifically proven that resting between 30 and 60 seconds promotes the production of the hormones necessary for growth.
These rules cannot promise to remove the hips and stomach in a week, if it is objectively impossible to say.
In sports and training, there are special special rules according to which training should be carried out for the purpose of losing weight. Such a widespread opinion: the more intense the training, the faster it will be possible to remove the stomach and hips is not always true. There are special rules according to which to carry out training, the duration of training, a number of approaches and working weights, which are selected individually. The effectiveness of diets is in vain if exercise is abused.
Normalization of sleep
An unexpected moment for many. For most modern people, the main problem on the road to losing weight without diets is not enough time to sleep.
Lack of sleep for the body, supported by intense training, a decrease in the number of calories leads to severe stress for the body, which is simply not able to fully function at this pace. Lack of sleep inhibits the flow of important biological processes and will stimulate weight gain along with slowing the growth of muscle mass.
Objects and habits
Some things and daily habits do not help, but rather harm you in the fight against the extra pounds.
You need to get rid of what is preventing you from losing weight.
A juicer is the item that keeps you from saying goodbye to those extra pounds, even if you're a fan of diets. Since squeezing the juice, you get nothing but fresh water. That is, anything that contains some fruit that prevents us from getting better, you leave it in the juicer. Thus, you get a juice with a high level of hemoglobin, which stimulates appetite.
In what situation it is better and more useful to use a blender that leaves the contents of the fruit, only in crushed form. Even when following a diet, nutritionists recommend eating fruit, but this does not mean that only the juice is important, the tissues (fruit fibers) are important for such diets.
Item number two is this TV. First of all, while watching TV, we don't move and we don't consume calories. Secondly, our attention is drawn to what's in this box and, therefore, we uncontrollably throw everything that comes to us from the table into our mouths.
Item number three is vases (deep plates). Because in such dishes, as a rule, they put cookies, sweets and other sweets and delicacies that are on the table or in another prominent place. They lie beautifully and periodically catch the eye. Because of this, we automatically eat a lot more than if these products were on the shelves.
The attractive appearance, the aesthetic spectacle of a jar with sweets psychologically affects the subconscious and attracts the use of sweets. Secondly, this is the fact that a much larger amount of food can fit in deeper dishes than in dishes. Since most ordinary people don't weigh the food they eat, deep dishes result in an increase in serving size, thereby increasing the calorie content, and this definitely won't help remove the extra sides or stomach.
After all, even if you do not resort to the use of diets, even in this case you should not increase the calorie content of the diet. We highly recommend that you remove the deep dishes in the cupboard and use the flatter dishes and store the sweets on the kitchen shelves.
And finally, the most important thing in any endeavor is the desire to achieve the goal, controlled and diligent work on yourself, and you will certainly be able to remove the stomach, hips and other unwanted deposits, the main thing is to wish it every day. It is far from necessary to use diets, it is important to simply regulate the amount of food and the amount of its consumption, and also do not forget about physical exercises, both at home and in the gym, at least 3 times a week.
It is also worth saying that in order to achieve results in the shortest possible time, say, in the first week for additional stimulation, it will not be superfluous to go to a massage and sauna, this will help to clear the pores of the body from harmful salts and stimulate it for a further path towards a healthy lifestyle.