Both women and men dream of having a beautiful, fit figure especially in summer. From glossy magazine covers, from TV screens, stylish, slender ladies and supermen, whom you certainly want to be like, watch. The question of how to lose weight quickly torments many who run their bodies. And in the pursuit of beauty, especially the fairer sex are ready for many sacrifices - to give up meat, cheese, milk and other useful products.
Important points for those wishing to lose weight
Some girls exhaust themselves with increased physical exertion and exhaust themselves with starvation. Despite all the warnings of doctors, the ranks of those who want to quickly lose weight by denying themselves food are not decreasing. Many of these become hospital patients.
It is known that improper, insufficient nutrition reduces immunity. And then the body becomes easily vulnerable to harmful microorganisms. There are risks of getting sick with flu, pneumonia and even tuberculosis. A disease like anorexia is also a terrible result of exhausting fasting.
We must not forget that the body receives hormones from the appropriate food. Inadequate nutrition leads to persistent hormonal imbalance, infertility and worsens well-being.
So, how to lose weight quickly and effectively in order to preserve youthful skin, health of the body and become slim, the correct, competent approach is important. It is important to understand how to lose weight quickly and effectively without harming the body. A beautiful figure today is not at all reminiscent of a walking skeleton or a clothes hanger. She should not be skinny, but athletic, slim.
In addition, drastic weight loss can lead to a reduction and sagging breasts (even at a young age). To prevent this from happening, you need to lose weight with the help of special physical exercises, do not exclude proteins, fats, carbohydrates from the diet. It is obligatory to include vitamin salads in breakfasts, lunches and dinners.
You should not get carried away with rice diets (and others that help remove excess fluid from the body). Rice that is soaked overnight can be eaten without salt on an empty stomach for no more than two days. Then dehydration of the body may occur, which is very dangerous to health. After all, it is the liquid that helps the cell to function correctly, to maintain youth. Thanks to this, the skin does not lose its elasticity. The same applies to all kinds of drinks and herbal decoctions that cause diarrhea and excessive fluid excretion.
Extra pounds is another extreme to avoid. Remaining a "too puffy" lady is just as bad for health as underweight. This is the risk of "earning" diabetes mellitus, and high blood pressure, and sore joints, and decreased immunity. Human organs should not be "wrapped" in fat, which hinders the natural processes of blood circulation and metabolism.
Before you start losing weight, you need to understand exactly how many kilograms of weight you have to lose. Ideally, a woman should weigh as much as the following calculation turns out: height - 100 - 5-10 kilograms (5 kg for large-boned, 7-10 for thin-boned).
Proper nutrition for weight loss
So, the goal is set. But how to lose weight quickly if you cannot starve or not eat meat? It turns out that every woman can do such a task. And for this you do not need to starve at all. After all, hunger is also a bad mood. Is it possible to achieve what you want with a sullen face!
There is a huge number of all kinds of diets, from leading TV channels, actresses, models. You need to choose exactly the one that is more to your liking and is tested by others.
Vitamin Diet
Such a diet is based on delicious vegetables and fruits that will prevent health deterioration and help keep you fresh and cheerful. When losing weight, there are risks of becoming a "tasty morsel" for bacteria and microbes. The body needs strength to fight against them. Therefore, meat cannot be completely excluded from the menu. But it should only be boiled and necessarily low-fat.
Sample menu:
- Breakfast. Salad of cucumbers, tomatoes, cabbage, carrots and horseradish with pieces of boiled beef, chicken eggs, seasoned with kefir. Salt with or without salt. Fruit or fruit juice.
- Lunch. Vegetable soup made from tomatoes, cabbage, zucchini, seasoned with sunflower oil. A piece of yesterday's white bread. On the second - rice porridge (or oatmeal) with fruit. Ryazhenka.
- Afternoon snack. Apples or citrus fruits. Fruit and curd salad (low-fat curd).
- Dinner. Milk soup. Fruit.
- Two hours before bedtime - kefir.
Vegetables, berries and fruits are recommended for those wishing to lose weight in unlimited quantities. The exception is sweet grapes, raisins, apricots (several per day are acceptable). Such products remove toxins, toxins, excess fluid from the body, normalize blood pressure and metabolism, and improve digestion. You can eat dried fruits from apples, pears.
The menu for each day should be different. Be sure to eat cottage cheese (low fat), drink kefir, you can fermented baked milk (low-fat), white chicken meat, lean veal or beef, fish. The amount of bread is reduced to a minimum. The butter is replaced with sunflower and olive oil.
Prohibited foods include lard, pork, fatty soups and broths, pasta, millet, cakes, pies, buns, sweets, fish caviar, red and fatty fish, high fat sour cream, fat milk, creamTo refuse spices, which include chemistry. The dishes should be slightly sweetened and salted.
Exercise for weight loss
The best way to lose weight quickly without harm to health (and strengthen the immune system) is to walk. If a person walks every day from 40 minutes to 2 hours, the vital capacity of the lungs increases, the metabolism, blood circulation improves, harmful substances are excreted and the extra pounds gradually melt.
Tormenting yourself by sweating for hours at the gym isn't always helpful. Especially with poor nutrition. But if you choose the right dosage of loads, then such physical education will be very useful. And the question "how to lose weight quickly? "will find your desired answer. These are horizontal bars, and treadmills, and an exercise bike. At first, it may seem that the weight has been added. All this can be applied at home.
But you should not be afraid, since this is a normal body reaction to physical activity. Muscles increase in volume and work hard. Subsequently, adipose tissue will begin to decrease. Dumbbell exercises are good for the chest muscles, so the bust will be tall and beautiful.
For the waist, it is useful to work with a hoop. By pumping the abs, you can really reduce fat deposits in the buttocks, waist, abdomen and hips. You need to do at least three to four times a week, at least 40 minutes. Exercises begin with a warm-up (jogging in place, swinging arms and legs), this is necessary to warm up the muscles.
They switch to complex exercises from several approaches and bring each up to 25 times. If you have enough strength and patience, you can do it 50 or even 100 times over time. It is recommended to start physical activities about an hour and a half after eating. You can eat one hour after the gym.
Some useful exercises
- Download the press. It is performed lying on your back, on a mattress or rug. Legs extended, arms at the waist. You need to slowly raise your legs (both at the same time), throw them behind your head, trying to touch the floor with your feet. When this succeeds, we can assume that the exercise is performed correctly and gives its useful result. The number of approaches - from 15 to 25.
- Alternate leg raises. Lie flat on the mat (on your back), stretch your legs. Try to raise one leg (90 degrees in relation to the body), the other leg, like the torso, remains flat on the floor. Raise your legs alternately. The number of exercises is 25-50.
- Bridge. Lie on your back on the floor. Hands are thrown over the head. Resting your hands on the floor, bend your back. The body imitates a bridge, the toes rest on the floor. The number of exercises is 5-7.
- For the elasticity of the abdomen and thighs. Get on your knees on the mat, your back is straight, your arms are lowered along the body. It is necessary, keeping the body straight, lean back, count to 25 and return to the starting position. The number of exercises is 10-15.
Daily morning jogging is very useful, as well as hardening. If work is close to home, you can walk without using transportation. The more movement the better. Within a couple of weeks, with proper nutrition and regular exercise, the results will be noticeable, and in a month and a half it is quite possible to lose 5 kilograms.