Even body positivists want "quietly" to lose weight and get in shape. What about those who openly dream of an ideal figure and a healthy body? No matter which weight loss category you fall into, our pick of 25 Truly Effective Ways to Manage Excess Weight will be able to help you lose weight the right way.
I. Motivation - it all starts with it
All of our action is motivated by something. You won't go to a cafe if you don't want to eat or relax there. Don't go for a walk with a friend if you are bored with them. And you won't be able to lose weight if you don't want to. Therefore, before you count calories and frantically buy fitness gum from sports stores, you should pull yourself together and work hard on the motivational component of weight loss.
1. To go towards the goal, define it
"I want to lose weight"It's not a goal. Just like"I want to succeed". The two options are a common wish list. They do not have a clear task, which means it is impossible to find an exact solution for them. What to do in this case? Set yourself a clear goal! No"I want to be thin", but "I need to lose 5 kg" or "I need to reduce my waist size by 10 cm ". . .The objective must be formulated as precisely as possible.. . . This will allow you to always have a point of reference and to determine with precision the success of the steps already taken.
2. We measure the parameters for clear control
In a mathematical problem, there is necessarily: a question and known values. Also in weight loss: you have to have a goal (without it, nowhere) and parameters. By these we mean the actual indicators:
- The volume of the hips;
- Breast volume.
Yes, you have to measure everything. Often we do not take the 500g that we drop seriously. But when those half kilograms are also reflected in the less than a few centimeters at the waist, the success is much better felt.
Advice:Take a photo or video of your "Before" figure every week and track your weight loss results.
Take the first measurement of your parameters before you start to lose weight. Metrics will help you get started (read - take care of your body) and serve as a starting point. Perform further measurements once a week or 5 days. Taking a smaller gap is unnecessary.
3. It's easier to lose weight together: there are like-minded people
Reaching a goal when the whole world is against you is difficult. Therefore, before you lose weight fast at home, be sure to do 2 things:
- We are warning relatives and friends. Strictly forbid your loved ones to provoke you and ask you to eat sweets with the appeal "From time to time nothing will happen". Will be. And how.
- We are looking for like-minded people. Losing weight in business is easier. Maybe your girlfriends have been wanting to lose weight for a long time, too. If there are only thin women in your environment, go to weight loss groups on social media and look for like-minded people there.
What to do with like-minded people to lose weight? Communicate daily, control everyone's meals, motivate yourself with their achievements, share the results. And alsoyou can make a bet: who will lose weight 5 kg faster, the second (or other) participants "competition»Will provide a cash prize.
4. A clear action plan is the key to getting results.
Again, we come back to the point. To achieve this, it is necessary to develop a clear action plan. Figure out exactly what you are ready to do to shed those extra pounds. You must have a step by step weight loss system. For example:
- Monday - I throw junk food out of the fridge, start counting calories consumed, take action;
- Tuesday - I buy healthy food, carefully study the calorie content and properties of each product, include moderate physical activity in my life, stop using the elevator;
- Wednesday - I start running in the evening and completely give up juices, cappuccino, latte, etc.
It's a rough plan. You have to create your own according to your desires, tasks and abilities. At the same time, it is not necessary to schedule several months. A plan is needed to "rejoin"In a new life. Therefore, a weekly schedule will suffice.
5. The power to think or how to be convinced of success
Our thoughts are capable of much, much. And if you don't know where to start losing weight, clean your head first. Forget the beliefs completely "I am fat", "i will never lose weight"etc. Replace them with"I already do everything for my figure", "I will reach my goal very soon", "All the guys are crazy about me".
Advice:At leisure, read or listen to books "The subconscious can do anything"(John Kehoe)"The power of thought"(James Borg)"Morning magic"(Hal Elrod).
You will be surprised, but positive statements (these are also affirmations) can go a long way. They increase self-esteem, build self-confidence, and simply improve your mood.
II. Nutrition is the foundation of all the basics for weight loss
When thoughts are worked out, goals are set, like-minded people are found, you can jump right into action. And they consist, first of all, in setting up the power supply. If you are not one of those lucky people who only eat burgers and at the same time have a model figure, then you still need to adjust your diet.
We are what we eat. . . And this statement is 100% true. Even if you spend every evening in the hall, and before that eat a good portion of borscht with donuts, a packet of chocolates, hot sandwiches with sausages and cheese, then you should not count on weight lossemergency (and even slow weight loss). You should start working on your body with nutrition.
8. We abandon the diet
The first thing to do to lose weight without harming your health is to give up dieting. Yes, you heard right. No "While drinking", "Fruit ", "Kefirnykh"And other popular diets today. First, they do not give the desired result. Yes, in a few days you can lose 1-3 kilograms. But only water will come back to you (underan enlarged form) immediately after returning to a normal diet (you certainly do not want to drink kefir forever).
Secondly, such diets are really dangerous for the body and the health in general. For a normal life, a person should consume fats, proteins and carbohydrates on a daily basis. If you drink kefir all day or only eat vegetables, then you should not expect anything good. At best, you will have gastritis. At worst, completely ruin your digestive system.
Today, the most effective ways to lose weight boil down to one thing: good nutrition and accurate calorie counting. They help to achieve the desired result in a short time and at the same time have a positive effect on the condition of the body.
7. Start counting calories
Who wouldn't say what, and all the secrets to weight loss are based on calories. Exceeding their daily intake leads to weight gain. Lack - to weight loss. This is the whole secret of harmony. You just have to miss your calorie intake.
You can calculate calorie intake for weight loss in online calculators. The calculation is based on your current weight, age, height, gender and desired weight. Keeping track of your calorie intake is extremely easy. You don't need to calculate anything. Just buy a kitchen scale and download the free calorie counting app to your phone. Now all you have to do is fit each of your meals into the program and make sure you are meeting the standard.
8. Correct meal schedule
Lack of calories is nothing without the normal functioning of the metabolism. A proven and quick way to kickstart the metabolism is 5 meals a day. Divide your diet by:
- Having dinner;
- Having dinner.
The last meal should be no later than 4 to 5 hours before bedtime. At the same time, do not forget to count the calories - we need to add each apple eaten to the program for an accurate calculation of KBZhU.
9. A good day to lose weight starts with breakfast.
In an attempt to lose weight quickly without diet and exercise, many girls refuse breakfast, reducing it to a cup of coffee. The result is a slow metabolism, constant hunger, and no results. You have to have breakfast. And you have to do it like you're not going to lunch.
Idealoption for the first meal: cottage cheese and hard-boiled eggs. . . They are low in calories, but at the same time saturate the body with energy for a long time. But it is better to refuse steamed oatmeal. It is full of carbohydrates which provide no energy. As a result, within 30 minutes of having breakfast, you will want to eat again.
10. The menu of tomorrow must be developed today
In order to quickly and correctly lose weight without interruption, you need to draw up a menu for the new day in advance. Plan your diet for the evening. First of all, this will avoid the temptation in the morning to eat something forbidden instead of healthy. Second, planning ahead is the best way to stay on track.
11. We always keep a tasty and healthy snack on hand
Another great help in preventing blackouts is delicious and healthy snacks. There should always be something in the house that will fit safely into your daily calorie intake and help you "starve a sweet tooth wormThe following options for healthy snacks cope with such tasks:
- Fruits (bananas, apples, citrus fruits);
- Nuts (walnuts, pistachios, hazelnuts);
- Dried fruits (dates, prunes, dried apricots);
- Protein candies (muesli bars, sugar-free cookies).
But then again, make sure the tasty snack matches your calorie intake. Pay special attention to dried fruits and nuts. Only 100 grams of nuts contain 654 calories. For a second, that's almost half the daily allowance for a girl losing weight.
12. We drink, drink and drink more - but only water!
Water is the main conductor of nutrients, an assistant in the good work of digestion, the normal condition of the skin and more. And in order to lose weight as quickly as possible and get your body back in shape,the water balance must be respected. . .
The daily norm for girls weighing up to 70 kg is 2 liters of water, up to 90 kg - 2, 8 kg, etc. In this case, we are talking about pure water! Sodas, coffee, juices (which are usually best to give up once and for all due to the huge amount of sugar they contain) and even teas are not included in this standard.
13. No cafes and food deliveries!
Another effective and easy way to shed a few extra pounds is to give up coffee shops altogether and have food delivered to your home. Think back to your last trip to an institution. Have you opted for a light salad? Very unlikely.
Usually in a cafe you order at least 2 dishes and a dessert is mandatory. And oftensmaller plates contain a lot more caloriesthat you originally relied on. As a result, there is an exaggeration of the daily norm and the deposition of excess fat. The delivery is even worse. We usually order pizza, sushi, noodles at home. It is also impossible to call such a low-calorie food.
If you are hungry, go to the kitchen and cook. Don't run out for a snack at a cafe or order a delivery. This way, you will not be able to control the amount of calories consumed, which means that you will not be able to lose weight without exercising and dieting in a timely manner.
14. Categorical Harmful Foods - NO
Water retention in the body, causing the appearance of edema, instant deposition of fat - this is how your favorite pizzas, burgers, butterscotch work. All of this is junk food which slows down the weight loss process and has an adverse effect on health. She iscontains no nutrientsand relieves hunger for a short time.
Therefore, if you want to lose weight quickly at home without exercise or with a minimum of physical activity, then you should completely give up harmful foods (butter, white bread, fatty meat, fast food, cakes, etc. ).
15. Useful "evil" - YES
If a complete rejection of junk food makes you sad, causes blackouts, and you just can't stand it, cook up healthy ones. "harmfulness". For example:
- Shawarma PP with boiled breast and sour cream sauce;
- Healthy and tasty olive tree with brisket instead of sausage, seasoned with sour cream or yogurt;
- Homemade oatmeal cookies;
- Curd casserole with honey or sweetener etc.
You can find useful recipes for unhealthy dishes in a search engine or on the pages of food bloggers.
III. Physical activity - as a weight loss accelerator
If you need to lose weight very quickly, it is best to include exercise in the calorie count. Physical activity burns calories well, speeds up the metabolism and starts the process of losing weight.
for example: You will lose 1 kg in a week if you follow a 1500 calorie diet. But if you go to the gym 3 times a week, then in a week you will be able to lose 2 kg, because each workout burns 300-500 calories on average.
In addition, sport helps firm the skin and beautify the figure. Physical activity is especially necessary for girls who urgently want to lose 4-10 kg. Losing so much weight quickly will lead to sagging skin and stretch marks. Even the mostan effective diet without sports will not give the desired result. . . Therefore, you should not ignore physical activity.
16. Learn to be a pedestrian
Exercise is not necessarily a 2 hour workout with iron in the gym. If you want to lose weight without exercising, you can completely refuse to purchase a membership in a fitness center. But instead of physical activity, you can use regular walks.
Try to avoid public transport and cars. Walk or cycle as far as possible. Walking the 1 km course will help you lose 140 calories per day, and an hour of cycling will save you 200 calories.
17. For sport, 15 minutes a day is sufficient.
If you don't have time to walk either, try to set aside at least 15 minutes a day for exercise. Spend it anytime of the day. It can be squats, jump rope, burpees. Whatever!
Advice: If you are interested in how to lose weight at home with 15 minute workouts, take a look at the video hosting. You will find many varied and short programs for each day.
The main thing is to do your home workout as efficiently as possible. Better 15 minutes of full sets of squats on the balcony than an hour of fun in the gym.
18. Yoga is also helpful in losing weight.
Those who do not like physical activity at all should pay attention to yoga. This technique strengthens muscles, has a positive effect on posture, balances hormones and more. It is also sufficient to devote 10 to 15 minutes per day.
It is recommended to do simple exercises in the morning. First, it can help you wake up fully and tune in to a productive day. And second, yoga will remind you of your goal and reduce the risk of junk food breakdowns throughout the day.
19. Integrate cardio into your life
Cardio is a major metabolic booster. This exercise technique actively works the cardiovascular system. The result is increased blood flow to the tissues and a healthy acceleration of metabolism. Cardio has a positive effect on calorie burning.An hour and a half of active training can burn 800 calories. . . And if you don't give your best, then you can "lose" about 500 calories consumed per day.
Important:With cardio training, calories start to burn after 20 minutes of exercise. Therefore, in this case, running for 15 minutes in the park certainly won't help you lose a lot of weight and speed up your metabolism.
Cardio doesn't have to be a treadmill. It can be biking, cycling, Nordic walking, skipping rope, crossfit and more. It is not difficult to find exercises to your liking.
20. An escape for those who do not like sport at all
With the benefits of physical activity on the body, everything is clear. But what if the soul doesn't lie about sports at all, and even 15 minutes of yoga in the morning seems like a challenge? In this case, you have to choose activities to your liking. Take a closer look at this list, maybe something will hook you into it:
All of this also helps in losing weight. And also - it gives an excellent energy boost and just improves mood.
IV. Some more important rules for rapid weight loss
To lose weight quickly and effectively at home, you need to do one thing - pull yourself together. This applies to all areas: nutrition, physical activity, psychological mood. Additional weight loss tips below will help you lose weight fast.
21. Normalize sleep
Lack of sleep is a direct path to constant stress, low motivation, low physical activity, digestive disorders. Therefore, nutritionists should include healthy sleep in the rules for weight loss. It is recommended that a woman sleep 8-8. 5 hours.
At the same time, sleep should be calm, that is, without irritants (interfering TV, indicator lights). It is recommended that you fall asleep between 9: 00 p. m. and 12: 00 a. m. In this case, every hour of sleep counts as 2, which means that in the morning you will feel much better and more energized.
22. Eliminate all (or almost all) sources of stress
Stress directly affects weight loss. It is he who causes the beginning of the accumulation of visceral fat, and also retains water in the body. And it is stress in most cases that is the root cause of overeating, leading to weight gain.
Therefore, before you can lose weight quickly and effectively, try to eliminate all sources of stress. Submit your report to work, send your thesis to the curator, agree with your spouse not to quarrel in the next few days. If stressful situations cannot be avoided, try to reduce their negative impact. To do this, you will help:
- Outdoor walks;
- Meetings with relatives.
And most importantly - never grasp the stress.. . . Better to dump all the anger that has built up on the treadmill. If you think that only delicious food can cope with the problem, prepare a healthy alternative (PP shawarma, PP cake) or eat some fruit.
23. We go to the store with a full stomach
Another tip for those who decide to lose a few pounds - be sure to eat before going to the store. It can be an apple, a banana, or a boiled egg. The main thing is that you do not go hungry before entering the market. Otherwise, the risk of picking up harmful products is extremely high, which must then be eaten (a shame to throw it away).
24. We take every opportunity to move
Did you know that you can lose weight just by doing your hard work? And yet, it is true! Each movement is a direct path to burning calories. And if you are sitting in front of the computer 10 hours a day, lazy even to have a glass of water on your own, you should not expect extreme weight loss.
If you want to lose weight, take every opportunity to exercise. Go get your boss a birthday present and have time to give it before the end of the workday? Sure! Photocopy 100 sheets in an office nearby? Easily! Meet the courier downstairs? Easy! Remember: movement = weight loss. Therefore, do not be lazy to get up from your desk anymore. Rather, look for a reason to move constantly.
25. We clean the house from household garbage
The absence of junk food in the home is the number one thing that helps to cope with the urge to eat something unhealthy and high in calories. Make sure there are no instant noodles, chocolates, cookies or pasta without durum wheat in the house. Safely dispose of all food waste. Only healthy products should be at home. Otherwise, disturbances cannot be avoided.
Your figure is in your hands!
Losing weight is a gradual process that requires an integrated approach. Of course, you can significantly lose 3 kg by eating only a few apples a day. But such a fast will not lead to any good. In addition, such a "diet" eliminates only water and bags. Therefore, as soon as you return to your usual diet, all the pounds lost will come back in an increased size.
To obtain a positive and lasting result,it is necessary to adhere to the right diet, to count the calories consumed and to move as much as possible. . . If you follow all the tips described above, after a week noticeable results will appear: the waist will become thinner, the weight will decrease.
And most importantly - with good nutrition and moderate physical activity, your body will feel good. As a result - endless energy and a positive mood!