When a person begins to think about the need to reduce weight, then immediately there are thoughts of severe restrictions one's nutrition up to starvation. Losing weight without dieting can be carried out without the exception of menu, favorite foods, if you stick to certain rules, which will be described below.
Maintaining water balance in the body
The body needs a sufficient amount of water a day should drink 1.5–2 liters. The fluid part of the juices, tea, coffee and soups, is not considered. It is recommended to start the morning with a glass of clean water . The second portion need to drink before meals.
Water has a positive effect on the intestines, cleanses it, after this food digests better recycling of nutrients is faster. It activates metabolism and lose weight easier. To drink fluid in small SIPS between meals. When a sufficient amount of water the body to start the fat digestion.
The correct diet
At home you can lose weight without dieting, but you need to adjust some aspects of nutrition. For example, it is possible to reduce the number of products containing fast carbohydrates:
- white rice;
- porridges of fast preparation;
- pasta flour.
The less of these products in your menu, the higher the speed of weight loss. Together with quick carbohydrates in the body gets a lot of sugar. Its surpluses are metabolized by the liver into fat. The brain needs glucose, but it is better to get it from complex carbohydrates (slow). The process of cleavage occurs gradually and the sugar is ingested in small portions. Such food provides the body with energy for the whole day in equal portions.
Rice is often found in diet menus, but rarely mentioned, that we are talking about the brown, unpolished or black variety. White the same amount of sugar is comparable to the candy, so from the diet it is better to exclude.
If you wish to lose weight without dieting, it is necessary to increase physical activity. Are great gyms and fitness. If your work is connected with moving around the city, try to walk more and drive less on transport. The best indicator of the load will be 10,000 steps per day (you can set the pedometer on the phone or buy a special device).
For training the cardiovascular system, accelerating the metabolism using cardio. The body is saturated with oxygen, increases the supply of nutrients to muscle fibers and tissues. This applies to strength training with high intensity, running, football, basketball, dancing. Your main task – to spend calories.
How to lose weight without dieting – rules and principles
If you do not wish to severely limit yourself to food, observe some principles that will help you to lose weight quickly and effectively at home. Anyone who wants to get rid of extra pounds, you need to adhere to 4 basic rules:
- Don't expect the weight will go without too much effort. You have to tune in and believe that you will be able to achieve a positive result. Don't expect instant results, these things take time. Do not be discouraged and act.
- Do not wait for tomorrow start weight loss. Start to engage your body right now. For example, don't eat very sweet today, go on a walk and spend at least an hour in the fresh air. Postponing the beginning of your weight loss indefinitely, you risk not to start it ever.
- Do not starve. Sudden refusal to eat causes the body in a stressful condition, to release the hormone cortisol. There is a slowing of metabolism that leads to weight gain.
- Follow the regime of the day. You need to eat at the same time, the last meal should be no later than 4 hours before bedtime. Refrain from products with artificial components, eat fractional 4-5 times a day.
What are the risks of fasting or a drastic reduction of caloric intake
The first is to try to lose weight without dieting because a sudden refusing to eat the usual quantities of food can lead the body to a stressful condition, provoke the development of diseases. When fasting and adherence to a low calorie diet experience the following side effects:
- deterioration of the General condition (weakness, headache, irritability, insomnia);
- violation of the gastrointestinal tract (nausea, constipation, formation of stones in the gallbladder);
- the development of vitamin deficiency;
- the slowing of the metabolism;
- sudden weight gain after stopping diet or out of starvation.
Balanced diet for weight loss
If there is no desire to maintain a diet optimize your diet so that the body receives necessary for proper functioning of the components and thus did not begin to postpone the inventory. To lose weight at home, follow these guidelines:
- The number of calories consumed per day must be less than you spend in performing daily chores (cleaning, washing dishes), work and sports. For example, caloric menu for the day is 1500 calories, and the cost of providing a body of 1700 kcal. In this case, there will be weight loss.
- Daily diet divide into 5-6 small portions, eat every 2-3 hours.
- Before main meals you need to drink a glass of water.
- Drinking liquid during a meal impossible.
- Skipping meals is prohibited.
Features of diet composition
To starve you do not have, but you need to follow the following principles for use of products:
- Exclude from the diet of fast carbs, they provide the saturation for only a short period of time and even more awaken the appetite.
- In the first half of the day is to eat complex (slow) carbohydrates.
- In season be sure to eat more fresh fruits, vegetables, refrain from only potatoes, as this princeps carbo product.
- In the morning you need to eat 1 tbsp olive oil extra virgin fasting, you can use Flaxseed.
- After 16.00 eat only protein foods, which gives the feeling of satiety.
- Once a week you can arrange a fasting day.
What products should be included in the diet
A balanced diet is not strict diet that will have much to limit myself in food to lose weight. Range of allowed foods is extensive. When drafting diet, consider the following rules:
- Eat more fresh vegetables. Turn on the menu, green pepper, celery, cabbage.
- Eat the correct fruit. Don't get carried away with bananas, they contain starch. Eat more oranges, lemons, snack well suited with avocado, apples.
- Give preference to boiled products, meat can bake and simmer.
- Eat more fiber. This adsorbent, which picks up toxins from the intestines. For weight loss it is important that the fiber gives a feeling of satiety and stimulates peristalsis.
- The diet must be fish (at least 1-2 times per week). Banned smoked products. If you want you can take fish oil capsules. It contains important vitamins (A, D, E) and unsaturated fatty acids, which help to lose weight, improve appearance of skin, hair.
- Pamper yourself industrial sweets possible, so for dessert, eat honey, dried fruit, fruit. In small quantities allowed marmalade, marshmallows, jelly. They contain pectin, which slows the absorption of carbohydrates and regulates the bowels.
- To dull the feeling of hunger in the evening, drink a glass of 1% kefir or eat low fat cottage cheese. To speed up the process of weight loss can be added to foods red pepper on the tip of a knife, 1 tsp of ginger, cinnamon.
- During cooking instead of animal fats, use vegetable oils (olive, canola).
The list of prohibited products
When adjusting the power to lose weight from the diet, you should eliminate foods that hinders weight loss. Exclude the following products:
- Salted, pickled food, smoked food. The high salt content in these foods will cause fluid retention in the body and spicy taste increase the appetite.
- Fatty and fried foods, processed foods, fast food. Excess fat dramatically increases caloric intake and complicates the work of the digestive system.
- Bakery products made of white flour, pastries, sweets industrial production. These are products that contain mostly fast carbs. Their use will lead to a sharp increase total caloric intake and level of blood glucose.
- Tea and coffee with sugar, sodas. Their use stimulates the appetite and disrupts carbohydrate metabolism.
- Mayonnaise, butter, cream, cooking sauces based on them.
Coffee for weight loss
Some drinks help to speed up the process of weight loss. Coffee is one of them. This drink has low calories and suppresses hunger, so diet you do not need. Caffeine has a tonic effect on the body, invigorates, gives strength, improves blood circulation, accelerates metabolic processes. All this leads to the fact that the burning of fat reserves faster.
It is better to eat organic coffee beans, grind and brew it. To accelerate the fat burning the brewing of the beverage is recommended to use a red pepper. After steeping, add the spice in the coffee, cinnamon and vanilla. At a time you can't drink more than 300 ml of strong drink, overdose can cause such negative States:
- the loss of calcium;
- the increase of nervous excitability;
- the development of insomnia;
- the increased load on the heart and blood vessels;
Fat burning tea for effective weight loss
Another drink that will help you to lose weight at home – tea. This health drink has a positive effect on many systems of the human body and helps to cope not only with excess weight. A good option would be tea with ginger. The spice helps to suppress hunger, which will facilitate the process of refusal of pastries, sweet and starchy foods. Ginger contains essential oil, which tones and stimulates metabolism, so ginger tea can be drunk instead of coffee in the morning. The drink is prepared as follows:
- Chop the root.
- Fill it with boiling water.
- Allow to steep tea.
- Strain through cheesecloth.
Drink an hour before meals throughout the day. Enhance the effect of the means you can, if after cooking then prepared ginger in a water bath and add to it lemon juice, honey. To lose weight you can drink green tea, which is rich in antioxidants. It tones the body after lack of sleep, improves skin condition. To start the process of lipolysis (breakdown of fat) should be consumed at least 2-3 cups of green drink without adding sugar. It is recommended to take leaf tea, not bags.
Weight loss without dieting with exercise
To opt out of restrictions in food, it is necessary to increase daily amount of calories you burn. The body begins to burn fat only in the case that lack of energy that is produced by processing of food. For example, the average energy consumption person per day is 1200 kcal. People who are engaged in mental work, spend from 1500 to 1800 kcal, manual workers up to 2500 kcal.
As soon as you increase calorie expenditure, the body will start to produce energy from reserves. To find indicators of caloric intake is easy, just check your menu and calculate how many calories roughly do you eat per day. Next you need to choose the appropriate types of exercise to increase energy consumption. To lose weight at home will help you:
- Cardio. During these sessions creates an additional burden on the vascular system and heart, which leads to acceleration of blood circulation. This causes the body to actively utilize nutrients and burn fat.
- Strength training. Necessary to strengthen the muscle corset. If the person loses weight without exercise, the skin becomes saggy, loose body. Get a beautiful, slender figure possible only when training all muscle groups and enhancing their tone.
Exercises for effective weight loss
To reduce the weight at home and to make a graceful figure, you need to alternate cardio with strength training. The first will help to start the process of fat burning, the second is to strengthen the muscles, improve skin condition. Lose weight without dieting, you can do the following exercises at home:
- Walking at least 40 minutes a day, the pace is quick. You can do this right at home or on the street.
- "Goose walk" – training exercise for the legs. You need to sit down on his haunches and moving forward, straightening legs. This is a challenging exercise to train the calf muscles, thighs and buttocks. Need to do 2-3 sets of 15-20 steps per day.
- The jumping rope. This cheap sports equipment does not require a large space to use. Daily, perform 2-3 sets of jumping at least 5-10 minutes each.
- Exercise "scissors" – effectively to strengthen the press. Lie on the floor, place hands at your sides palms to the floor. Lift both feet simultaneously at a distance of 15-20 cm from the floor and start to breed them and breed to the side at a moderate pace. You need to perform 2-3 sets of 15-20 swings.
- "Burley" – exercise is recommended in order to lose weight at home without dieting. Stand up straight, feet shoulder width apart. Perform a squat, hands rest on the floor, feet jump out backwards to take a position for push-UPS. Press, pull your knees up to your chest and perform a jumping clap over your head. Do 5 such reps and perform 2-3 sets.