How effectively and quickly lose weight

The extra weight brought to a nervous breakdown a lot of people all over the world. Basically it is, of course, women, but also men prone to such disease. Another thing is that they practically do not think about this problem, because the worst thing for men skinny wallet, not the fat body. However, the story is not about that. The question is serious – how to lose weight effectively, without damaging your precious health. Not all that is offered in specialized books and on websites about whether really to lose weight, it has a positive effect. However, everything in order.

Misperceptions about weight loss

Surely you remember about the most common recommendations: move more, eat less, to drink more water. All right, this can actually promote weight loss, but few know ways to require into account their individual characteristics and remember that all this will happen at home.

For example, the woman decided not to eat after 18.00. Popular means to lose weight, but harm him much more than good. The subtlety is that everything eaten the day before, necessarily postponed on the sides and stomach the next morning, body, hungry, it requires replenishment of vital supplies. Thus, it would not be as such of losing weight, if you do not perform a number of related conditions.

Movement – life, this was said by the ancient sages. But what if the person for several years, teaching a "diva" lifestyle, and then suddenly decided to lose weight and began to exercise two hours a day? Can undermine the heart, earn vascular disease and completely knock down the metabolism. Favor? It is unlikely, although the weight certainly gone.

The tradition is to drink three liters of water as recommended by nutritionists, the last what will, is to lose weight. And famous doctors argue that these three liters does not include soups, juices and milk drinks, only water! This is a direct way to the hospital for long-term treatment, and weight did not leave a single gram, even on the contrary – the amount of fluid disrupts the metabolism, which means new weight.

And now the most interesting – if to fulfill additional conditions, each of these methods is able to lose weight even at home, and health will be saved. All you need to know the measure, weight loss is no exception.

Lose weight with the help of physical education

Yes, indeed, sport can ruin your health, especially when it comes to overweight people. But without it weight loss is hardly possible. In order not to get problems, you have to remember several important rules, clearly following them:

  • You can't just lash out at physical activity! They should increase gradually as muscle development.
  • If you have cardiovascular disease, you need to consult a cardiologist before beginning exercise. He will tell you exactly how to distribute the load, as well as what exercises should be avoided.
  • If you feel that doing hard, you need to reduce the load.
  • The effect of physical exertion will be required, but only if you have selected the correct mode of reception of food or liquid.
Important: if you suddenly became ill during a sports training session should be interrupted, it is dangerous to life!

Exercises with dumbbells

These exercises are more suited to strengthen the muscles than to eliminate excess fat, but as these processes are closely linked, sports equipment needs to be in the house. No need to lash out on the dumbbells at 10 pounds, the first time is enough load in 1-1.5 kgs per hand.

Exercise should not wear down and give excessive strain on the ligaments. Remember that studied in PE? This is exactly what you need to do:

  • Lifting dumbbells at arm's length in a standing position. You should start with short approaches for 7-10 times, since the muscles are not used to loads.
  • In the sitting position, you need to understand the dumbbells, bending your elbows. Ideally, the dumbbells should be at shoulder level.
  • In the supine position you need to lift the dumbbells over itself and slowly lower them. This exercise is particularly useful, as it not only strengthens chest but also press.

Each exercise should be done wisely, not to failure of limbs. The dose should be gradually increased. If you can't lift weights just 10 times, then attempts to make the eleventh there should be only using 3 or even 5 days after the start of training.

Jogging

Actually running early in the morning is pretty bad – the muscles and ligaments are still not toned after waking up, and they have set a decent load. However, more harm to the body causes evening running, so it is better to go on the treadmill in the morning, an hour after waking up.

The distance that you have to overcome in the early stages, should not exceed fifteen kilometers. However, if you have considerable experience in sport, and health is good, you can increase the range to 2.5–3 kilometers. No need to cover all that distance in one fell swoop, need to run with the breaks, for example every 250 meters.

Pushups

This exercise goes well with dumbbells, complementing their effect. It strengthens the abs and the chest and hands. The principle of performing push UPS is the same as in working with weights.

Do not need to perform pushups, exceeding their own physical capabilities, for example, or fists on one hand. So it is possible injury to, and if the effect will be minimal. Your main task – as low as possible to lower the body on the hands, and slowly raise it. The tasks are very real and at home.

real weight loss

The effectiveness of walk

We are not talking about the professional walk, and on the daily load, which is available even during the campaign to work. Instead of riding in a stuffy bus a few stops, walk a specified distance on foot. This, of course, is relevant only when to the workplace at hand, in other cases not to do anything stupid.

It is recommended to take a day at a distance of 4.5–5 kilometers. If you are using a pedometer, the number of steps should be 10-12 thousand, not more. Your objective is to lose weight, not to disrupt the heart, which is already overloaded with excess weight.

In addition to these types of loads, not to mention swimming. It perfectly develops all muscle groups and helps to loose excess weight. The first results can be noticed after a week of trips to the pool. However, before purchasing a subscription you should definitely go for consultation to the doctor – the load on the heart is enormous, may develop a particular illness.

Weight loss with diet

Eat less – weigh less, remember this assertion? So, it is not quite accurate. The amount of food, of course, affects weight, however the main role is played its quality and composition. Most effective diets that enable you to really lose weight, based, primarily, on the change in the amount of fats and carbohydrates in the consumed food. Any adjustment of the receive mode of food available at home, this is the additional value of proper nutrition.

Weight loss diet mean a decent amount of fish. The peculiarity is that this product contains a small amount of calories, not fat, but at the same time gives the body all the necessary substances. The best version of cooking is to boil. It lost a minimal amount of useful items, and calorie meals decreases. It is also good to add to fish dishes from boiled and better fresh vegetables. No need to choose high-calorie, putting them to the side. Vegetables are good, so feel free to mix cucumbers, tomatoes, peppers and the rest in the pile, and Bon appetit!

Consumption of sweets should be minimized. However, complete rejection of it, too, is unacceptable – think about the liver, she needs sugar! How to reduce the consumption of sweets is not harmful to health:

  • Eliminate the cakes, especially thick. So much sugar, how many contain these pastries, you don't even need the liver. In addition, the cakes are very oily, it will affect the weight guaranteed.
  • Candy is also best to limit sugar in them a lot, the calorie content is high. As an exception, you can afford a piece of candy without chocolate coating, preferably with a fruit filling. But not more often than once in seven days!
  • Tea and coffee are strictly forbidden to add sugar. It is difficult to imagine how many calories you consume along with him. If you already can't drink unsweetened drinks, purchase a sugar substitute, it is inexpensive, extra pounds do not affect, and the taste will give excellent.

You probably think that sweets in the diet should be free. Don't worry, the sugar source is – bitter chocolate. Sweet tiles, which are issued for a delicious confectionery product does not fit, they are sugary and contain a lot of fat. Dark chocolate is quite expensive and you can only get him in more or less decent stores, but it's worth it! But remember – you should not consume more than 3 small pieces more often than once in 4 days.

Exotic ways to lose weight

It happens that conventional methods of weight loss did not help, and may not give the desired result in a short time. The problem is not serious, there are plenty of other ways that a little-known inhabitants of our country, however, are wildly popular in the CIS countries. Therefore, to lose weight using methods adopted in overseas countries?

Italian diet

Mediterranean women believe that pledge in good shape – a huge amount of fiber. In fact, classic Italian kitchen its and contains almost all dishes. Fortunately it is recognized not only on the Apennine Peninsula, but even in the countries of South-East Asia.

real weight loss menu

Fiber cleanses the body, removing waste products, normalizes metabolism and promotes digestion. This set of actions helps to minimize body fat together with saturation of the body with the necessary elements.

Japanese starvation

Some people believe that Japan is a country of fish diets. This is certainly true, but the women of a distant country never eat enough. Getting up from the table, any Japanese woman will experience a sense of light starvation.
According to the philosophy of the Japanese, one should always want to eat, at least a little. So the habit to eat less and therefore the stomach will be thinner. For us, this diet is not too good – we used to eat tightly, this voluntary malnutrition disrupt metabolic processes. However, it is possible to prevent malnutrition from case to case, for example, a few times a month.

Indian spiritual practices

The Indians know how to drop weight, but the technology is quite complex. They have learned to combine diet with meditation and trances, and together they give a stunning effect, available in big cities and at home. The doctrine is called Ayurveda and is a Vedic medicine.

In the heart of the teachings lies the rule that the body is able to process food effectively only in sunlight. Thus, they eat during the day, leaving the evening only a light snack. And evening meal very light, almost does not bring calories. This mini-dinner is served in less than three hours before warm bed.

No matter what method real weight loss you select. The main thing – sincere desire to achieve results, and the ability to endure. Nothing comes immediately. All the dieting and exercising cause a positive trend only after a certain period of time. Your task – not to hang the nose, to get the desired results in the form of a perfect figure!

18.09.2018