You always want to lose weight fast. This is understandable – few people like to limit and control themselves for a long time. That's why various express diets and "magic pills" were so popular until recently, kilograms of which should melt like the first snow.
But, fortunately, more and more people are beginning to understand that such methods of fighting for a slim figure are fraught with the most unpleasant consequences and often pose a real threat to health. There are also quite a few ways to lose weight quickly at home and not injure yourself in the process.
systems approach
The most important thing to understand for those who decide to lose weight in a healthy way is that you need to approach the solution of the problem in a systematic way. And for now, forget the word "fast" from your head, because every organism is individual and the optimal weight loss rate is also different for everyone. For some, a weight loss of 4-5 kilograms per week is realistic and acceptable (if the starting weight exceeds 120 kg), while for others it's rapid weight loss that affects the entire body.
The second important point is regular nutrition. Many people fail to grasp the simple truth: to lose weight you have to eat! You can also starve, but not for long, that's right and not for everyone!
But the diet, like fasting, should be reasonable and strictly controlled. Only in this way, when losing weight, the body can avoid stress and not slow down the speed of metabolic processes, on which the speed and final result of losing weight directly depend.
Regular physical activity is another component that, despite all the desire, is an indispensable part of a healthy weight loss program. Even if the weight is just a matter of adjusting the drive system, you probably won't be happy with the way you look. Without exercise, the skin slacks, the muscles lose tone and the body becomes loose. Cellulite won't go away either. It is not only about fat deposits, but about the breakdown of fatty tissue, for the regeneration of which active blood circulation is important.
No one is immune to the need to see a doctor. Often the cause of failure in the fight against extra pounds lies in the pathological processes occurring in the body, even if they have not yet manifested themselves in other forms. Minor endocrine disruptions often result in a sustained 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, contact specialists and find out the internal causes of obesity.
ways to lose weight
If you approach the topic of losing weight very pragmatically, then it all boils down to simple mathematics. When we consume more calories than we expend, we gain weight. And when we spend more than we get, 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 the money is not enough, then you have to get it out of the "hiding place". Here is such an energy "store" for the body fat.
It is not so easy to force the body to use its own reserves. Our brain is designed to start saving first. When you see you're not making it to the paycheck, you cut costs, don't you? The body does exactly the same. And he has only one way to save energy - to slow down the speed of metabolic processes. That is, to ensure that the energy coming from the outside is sufficient for a longer period of time.
To lose weight faster, you need to create a long-term calorie deficit while not putting the body into economy mode.
It's easier to achieve this result with healthy weight loss techniques. In addition, the right combination of the main ways to lose weight quickly at home can lead to the goal much earlier than their one-time use.
physical activity
Nutritionists never tire of talking about the importance of physical activity, but those trying to lose weight continue to underestimate it. But this is the easiest way to lose weight.
We talked about the math of losing weight, and here it's simple - any physical activity increases calorie consumption. Therefore, even without changing your usual diet, you will stop gaining weight or start losing weight.
The problem is that active physical activity is contraindicated for people with very large weight. Anyone who has never exercised before will find it difficult to train regularly right away.
Therefore, in order not to overload the muscles and get good results faster, the complexity and duration of the exercises should be gradually increased, while adjusting the usual diet.
Right nutrition
Few will be able to lose weight with a gym class. Even professional athletes who lose weight before a competition do so more through an adapted diet than through even more physical activity. This is especially true for an untrained person. Following a few basic rules will already help to significantly speed up the process of losing weight:
- drinking mode. Water in the body accounts for up to 80% of body weight and is involved in all vital processes in the body. Maintaining hydration is especially important during weight loss. Even with mild 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 noticeably worsens. 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. In the first place, it is sugar, confectionery, carbonated drinks, canned goods, semi-finished products and fast food. Fatty and fried, if it stays in the diet, then only occasionally. Most foods 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 sugar with natural honey or stevia extract.
- Healthy food. It's not quite as boring as it seems. From vegetables you can cook hundreds of simple and delicious dishes that will help you get real pleasure from eating while losing weight. Many people note that diet meats (turkey, veal, rabbit) are much more tender and tasty than our usual pork and beef. Nuts and dried fruits can be great snacks. And dark chocolate is not on the banned list either. Caution is required only with sweet fruits: strawberries, peaches, apricots are useful, but quite high-calorie.
Important! The use of express diets is possible only as a quick start, but maintaining the results obtained will be difficult - most of them slow down the metabolism. This is not a way to lose weight quickly and effectively, just building the body.
Healthy lifestyle
People who lead a healthy lifestyle always lose weight faster than those who don't follow any regime and are affected by bad habits.
Regular lack of sleep has a negative effect on general well-being and slows down the metabolism. A sleepy person cannot fully train and control nutrition 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 cake or fatty meat, but alcohol is absorbed almost immediately.
Therefore, when thinking about how to lose weight quickly, first of all, give up bad habits.
main problems
At first glance, everything is simple - you need to control your diet, increase physical activity and lead the healthiest lifestyle. But why are there so many of those who never reach their cherished goal? Do most people give up on losing weight in the first week? There are several main reasons for doing this, which will help you avoid pitfalls.
lack of motivation
Man is lazy by nature. In order to regularly carry out active actions, he needs an incentive. And to each his own. And if that incentive isn't at the top of your life values scale, then it won't inspire heroic deeds. Therefore, before you start the struggle for harmony, try to see why and how much you need it.
You can write these reasons or incentives on a piece of paper and re-read them each time you want to give up the intended goal. But remember that motivating factors should be important to you.
Phrases like "Girlfriends said I'm fat and need to lose weight" or "I don't fit into last year's jeans" don't work. But when obesity interferes with careers, undermines health, or negatively impacts personal life, there is no turning back. These are serious motivators.
established habits
In most cases, ingrained habits make our lives easier. But losing weight requires breaking your own stereotypes and redesigning everything. This process is uncomfortable and always causes internal resistance. And if you can get through the first few days with sheer enthusiasm, then a crisis will come and hands will fall. The body urgently demands that everything stays the way it was.
To overcome this resistance, the right motivation and understanding that new habit formation takes place in as little as three weeks can help.
Hang a calendar on the wall and mark the days with crosses. A visual representation of the path taken serves as an excellent incentive to keep going. You can also record the results achieved there.
lack of support
The support of family members is very important. Therefore, do not be afraid to tell them that you have started the struggle for harmony. There are many examples where entire families have switched to a healthy diet at once and have had excellent results.
But even if your family doesn't want to chew salads with you, at least they will stop asking you to eat delicious dangers, and you will have fewer temptations.
Not everyone is lucky enough to find understanding in the family. But that's no reason to despair. You can lose weight with friends, in special groups or search for like-minded people in forums. But in this case, remember that you are moving towards the same goal, but in different ways.
Do not mindlessly follow the advice of others who are losing weight. Every 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 doesn't.
Focus on quick results
And again that word "fast" that so many fail. Understand that the body needs time to adjust to a new regime and feeding system. The more radical the changes you make, the more stress your body experiences.
Therefore, express diets give very unstable results. Stress reactions of the body are unpredictable, but most often it simply turns on economy mode.
Everyone who is losing weight knows the so-called "plateau effect", when the weight loss stops around the 4th week of a successfully started weight loss and the scale arrow can even recede a little.
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 steadfastness of your intention and will continue to shed the accumulated kilograms of fat.
Bad feeling
Many people who lose weight complain that their health has deteriorated sharply. There's only one reason for this - you're losing weight wrong! And it can't go on like this. Strong hunger, nausea, dizziness, stomach pain, problems with the digestive system mean only one thing - the body is suffering from a lack of vital nutrients or from dehydration.
Methods of healthy weight loss do not lead to a deterioration in well-being. On the contrary, they help to establish the work of all organs and systems.
So if you feel bad, your hair starts to break, your nails start to peel, your skin has turned gray or saggy, go to a nutritionist and ask them to analyze and correct the weight loss path you have chosen. Any claims that this is a normal cleaning process are a myth!
Ratings and Results
Most of those who have tried on themselves home methods to lose weight quickly at home agree that in this way you can not only achieve excellent results, but also improve the physique. All 100% of respondents confirmed that overall health and appearance improves: a beautiful complexion appears, the skin is tightened, muscle relief occurs.
Of course, losing 1 kilogram a day with healthy weight loss is simply unrealistic. However, you don't need to put any extra effort to keep the result.
In 2-3 months, the body got so used to a new way of life that a person himself no longer believes how he could like semi-finished products or how to eat so many sweets. Everyone chooses their own way. But remember that we lose weight to become more beautiful and happier, but can a sick person be happy?