How to lose weight quickly at home: the most effective methods

In the case of the rapid weight loss you'll have to tune in to certain limitations, as well as to stock a huge force of will. Special Express diet and set of exercises will help to achieve harmony in the short term, if you strictly comply with all recommendations.

how to lose weight at home

Permitted and prohibited products

Diet plays a key role in the process of losing weight, it is important to choose the right basket of products.

Here is a list of foods that you should include in your diet to lose weight fast:

  • Oatmeal;
  • Seaweed;
  • Any vegetables, except potatoes;
  • Fruits (except bananas and grapes);
  • Poultry meat (Turkey, chicken, duck);
  • Bran;
  • Of lean fish (hake, perch, Pollock, pike-perch, carp, pike);
  • White meat (veal, rabbit).

Prohibited foods during fast weight loss include:

  • Pickled and canned foods;
  • Spicy food;
  • Sweet carbonated drinks;
  • Black bread and a loaf;
  • Butter;
  • Crackers and chips;
  • Fast food;
  • Flour products;
  • Chocolate;
  • Fried and smoked.

The options of diets for quick weight loss

To make it easier to compile a ration using permitted foods, you can pay attention on the General diet. They are designed to discharge a large number of pounds in a very short time.

It is not recommended to repeat such a rigid diet more than 2 times a year because it is a great stress for the body.

Drinking diet

The principle of this diet is that for 5 days you should eat only liquid foods.

Such products include:

  • Broths;
  • Milk and milk products;
  • Tea and coffee without sugar;
  • Drinking yogurts;
  • Smoothies from fruits and vegetables;
  • Freshly squeezed juices;
  • Mineral water.

Necessarily during drinking diet, you should drink at least 1.5 liters of clean water. Not allowed to eat anything that requires chewing.

Buckwheat diet

The main rule of the diet is to cook the main dish of the evening: every day before going to bed, pour a glass of buckwheat 2 cups of boiling water and leave the dish overnight.

Until the morning the amount of cereals should be divided into desired number of meals (at least three). Nothing more to eat is impossible, but you can drink clean drinking water, low fat yogurt, herbal tea without sugar.

This diet lasts 7 days and allows you to lose 3 to 5 pounds.

Kefir diet

proper nutrition

Despite its name, kefir diet include in your diet and other products, but it is important to know the menu by day:

  • The first 3 days you can also eat 300 g boiled rice without salt and other spices;
  • Following 3 days of diet you can eat boiled chicken without skin, but not more than 500 g;
  • In the final 3 days of the diet to the main menu which consists of yogurt, add the apples in unlimited quantities.

In addition to the yogurt, which can be drunk in unlimited quantities, the diet allowed green tea without sugar and mineral water without gases.

You should take into account that the kefir has a laxative effect and can also cause diarrhea.

This diet lasts for 9 days, during which you can lose 6 pounds.

Exercises for fast weight loss at home

The proposed set of 6 simple exercises that will help to correct body shape in the shortest possible time. Because it is designed for intense fat burning, perform the exercises according to this principle: 1 minute continuously done one exercise, followed by 1 minute of rest, then another minute exercise and one minute rest.

Your workout should begin with a warm up and finish stretching. Ideally, you should do 3 rounds of the following exercises, fulfilling the rule "minute — to-minute vacation."

Running in the strap

  1. Take the emphasis lying, the whole body support comes on the toes and forearms. This provision is necessary to ensure that the back was not curved and was parallel to the floor, and his legs were like a stretched string. Only under these conditions the classical limit will be effective;
  2. Proceed to run: turns to press her knees to her chest, simulating a run. The closer the movements, the more calories will be burned.

Exercise burpee

exercise for weight loss
  1. Starting position – sit down and rests his palms to the floor;
  2. Jump to push legs back, taking the emphasis lying down, do push-UPS, and also leap to return to the starting position;
  3. From this position you need to jump up and return to the starting position.

Standard squats

  1. Starting position – feet shoulder width apart, hands behind the head;
  2. You begin to squat, to make sure the back was straight, and the pelvis was more ago;
  3. It is important to breathe correctly: inhale in the starting position and exhale during the squat.

Jumping rope

In this set of exercises should follow the correct technique that will make a normal jumping rope is the most effective:

  • During the jump the legs should be kept together as if they were glued to each other;
  • To land after a jump you need not on your toes and the entire foot completely.

Tilts to the side and forward

  1. Feet put on width of shoulders, hands to lift upwards;
  2. To perform bending to the right, forward, left. It is important to ensure that the spine was straight.

Running in place with high knees

Running in place is necessary so that the knees up to the chest and the thighs were perpendicular to the floor.

If you perform a circuit training, you can lose up to 500 calories per day, and in conjunction with fast diets the body expends more energy than it receives, that will have a positive impact on the quick result of weight loss.

3 rules to fast weight loss

To weight loss was most rapid, additionally, it is recommended to adhere to the 3 rules of a healthy lifestyle.

Find strong motivation

Rapid weight loss requires a high load and severe limitations, so a big risk to break. Therefore it is necessary to motivate yourself is to set a specific goal you want to visualize. For example, if you want to see yourself slender, it can be a bit of work in photoshop, and visually create image how would you like to look. So, if you find it difficult to abandon the forbidden product, look at the picture, and the choice will be obvious.

To respect the day

It is important to develop a comfortable routine, including charging time and meals. It must be strictly observed every day, because then the body will learn to distribute the energy that will restore the biological rhythm and normalize metabolic processes, together with which will return to normal and body weight.

Don't eat before bedtime

motivation for weight loss

Many people gain weight just because of the fact that eating before going to bed. The fact that the night time activity of the stomach is reduced, thus, all eaten before bedtime, food will not have time to digest over night. This leads to the failure in metabolic processes and biological rhythms, as a result of impact in the form of excess weight.