Both women and men dream of having a beautiful and fit figure, especially in summer. From glossy magazine covers, from TV screens, to sleek, slender ladies and supermen, who you definitely want to be, look. The question of how to lose weight quickly haunts many who run their bodies. And in search of beauty, especially the fairer sex is ready to make many sacrifices: giving up meat, cheese, milk and other healthy products.
Important points for those who want to lose weight
Some girls are exhausted with greater physical exertion and exhausted with hunger. Despite all the warnings from doctors, the ranks of those who want to lose weight quickly by denying themselves food are not shrinking. Many of these become hospitalized patients.
Inadequate nutrition is known to reduce immunity. And then the body becomes easily vulnerable to harmful microorganisms. There are risks of getting sick with the flu, pneumonia, and even tuberculosis. A disease like anorexia is also a terrible result of an exhausting fast.
We must not forget that the body receives hormones from the appropriate food. Poor nutrition leads to persistent hormonal imbalance, infertility, and worsens well-being.
So how to lose weight quickly and effectively to preserve youthful skin, body health and lose weight is the correct and competent approach important. It is important to understand how to lose weight quickly and effectively without harming the body. A beautiful figure today is nothing like a walking skeleton or a perch. It should not be thin, but athletic, thin.
Also, drastic weight loss can lead to a reduction and sagging of the breasts (even at a young age). To prevent this from happening, you must lose weight with the help of special physical exercises, do not exclude protein, fat, carbohydrates from the diet. It is mandatory to include vitamin salads at breakfast, lunch and dinner.
You should not get carried away by rice diets (and others that help eliminate excess fluid from the body). Rice soaked overnight can be eaten without salt on an empty stomach for no more than two days. Then dehydration of the body can occur, which is very dangerous to health. After all, it is the liquid that helps the cell to function properly, 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.
The extra kilos are another extreme to avoid. Staying like a "too bloated" woman is as bad for your health as being underweight. This is the risk of "gaining" diabetes mellitus, high blood pressure, joint pain, and decreased immunity. Human organs should not be wrapped in fat, which hinders the natural processes of blood circulation and metabolism.
Before you begin to lose weight, you must understand exactly how many kilograms of weight you have to lose. Ideally, a woman should weigh as much as the following calculation results: height - 100 - 5-10 kilograms (5 kg for large bones, 7-10 for fine bones).
Proper nutrition to lose weight
So the goal is set. But how do you lose weight fast if you can't starve or eat meat? It turns out that every woman can do such a task. And for this you don't need to starve. After all, hunger is also in a bad mood. Is it possible to achieve what you want with a sullen face!
There are a lot of all kinds of diets, from the main television channels, actresses, models. You must choose exactly the one that you like and is tested by others.
Vitamin diet
This diet is based on delicious fruits and vegetables that will prevent the deterioration of health and help you stay fresh and vigorous. When losing weight, there is a risk of becoming a "tasty bite" for bacteria and microbes. The body needs strength to fight them. Therefore, meat cannot be completely excluded from the menu. But it should only be boiled and necessarily low in fat.
Sample menu:
- Breakfast. Cucumber, tomato, cabbage, carrot and horseradish salad with boiled meat and chicken eggs, seasoned with kefir. Salt with or without salt. Fruit or fruit juice.
- Lunch. Vegetable soup made with tomatoes, cabbage, zucchini, seasoned with sunflower oil. A piece of white bread from yesterday. In the second - rice porridge (or oatmeal) with fruit. Ryazhenka.
- Afternoon snack. Apples or citrus. Fruit salad and curd (low-fat curd).
- Dinner. Milk SoupFruit.
- Two hours before bedtime - kefir.
Vegetables, berries and fruits are recommended for those who want to lose weight in unlimited amounts. The exception is sweet grapes, raisins, apricots (several are accepted per day). Such products remove toxins, toxins, excess fluid from the body, normalize blood pressure and metabolism and improve digestion. You can eat dried fruits of apples, pears.
The menu for each day should be different. Be sure to eat cottage cheese (low fat), drink kefir, you can ferment baked milk (low fat), white chicken meat, lean beef or beef, fish. The amount of bread is reduced to a minimum. Butter is replaced with sunflower and olive oil.
Banned foods include lard, pork, fatty soups and broths, pasta, millet, pastry, tarts, muffins, sweets, fish caviar, red and fatty fish, high-fat sour cream, fatty milk, cream. Reject spices, which include chemistry. Dishes should be lightly sweetened and salty.
Exercise to lose weight
The best way to lose weight quickly without harming your health (and strengthening your immune system) is to walk. If a person walks every day from 40 minutes to 2 hours, the vital capacity of the lungs increases, metabolism, blood circulation improves, harmful substances are excreted, and the extra pounds gradually melt away.
Tormenting yourself by sweating for hours in the gym isn't always helpful. Especially with poor nutrition. But if you choose the correct dose of loads, that physical education will be very useful. And the question "how to lose weight quickly? " You will find the desired answer. These are horizontal bars, treadmills, and an exercise bike. At first, it may appear that the weight has been added. All this can be applied at home.
But you should not be afraid, as this is a normal reaction of the body to physical activity. Muscles bulge and work hard. Subsequently, the 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 your abs, you can really reduce fat deposits on your buttocks, waist, abdomen, and hips. You should do at least three to four times a week, at least 40 minutes. Exercises start 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 various focuses and bring them 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 an hour after the gym.
Some useful exercises
- Download the press. It is done lying on your back, on a mattress or carpet. Legs spread, arms at the waist. You should slowly raise your legs (both at the same time), throw them behind your head and try to touch the floor with your feet. When this is successful, we can assume that the exercise is performed correctly and gives its useful result. The number of approaches: from 15 to 25.
- Alternative leg raises. Lie on the mat (face up), stretch your legs. Try to lift one leg (90 degrees relative to the body), the other leg, like the torso, remains flat on the floor. Lift your legs alternately. The number of exercises is 25-50.
- Bridge. Lie on your back on the floor. They throw their hands over their heads. Supporting the hands on the floor, bend your back. The body imitates a bridge, the fingers 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 to keep the body straight, lean back, count to 25 and return to the starting position. The number of exercises is from 10 to 15.
Daily morning jogging is very helpful, as well as hardening. If work is close to home, you can walk without using transportation. The more movement, the better. In a couple of weeks, with proper nutrition and regular exercise, the results will be remarkable, and in a month and a half it is very possible to lose 5 kilograms.