How to lose weight fast at home. 8 diets for weight loss

how to lose weight at home

There is often a need to quickly return the figure to normal. There are many ways, all kinds of techniques and special programs. Given their relevance and fashion for a slim body, there are many different abuses and open scams here. Since how to lose 5 kg in a week and remove the belly, is there an effective way that does not harm your health? Let's figure it out. Why do you need to lose weight? Looking at their mirror projection, many are unhappy. So I want to correct the blurred figure. Now delicious hearty dinners will be replaced by exhausting diets and exhausting sports burdens. And the result is not always pleasant. And if you need to lose weight on a strict schedule?

Is that possible? Or is it a myth spread by dishonest businessmen? No, you can achieve the desired effect. How to do this will be described below.

Lack of excess fat is first and foremost health. Many diseases are provoked or exacerbated by being overweight.

Anyway, wherever you look - overweight people have some disadvantages:

  • Psychological discomfort, complex development.
  • Difficulty choosing shoes and clothes.
  • Hyperhidrosis - excessive sweating.
  • Significant stress on the legs and spine.
  • Risk of developing cardiovascular diseases, increased probability of heart attack, stroke, hypertension.
  • Tendency of diabetes.
  • Reproductive dysfunctions in both men and women.

And this is not a complete list.

How to lose 5 kg in a week and remove the belly

To lose a few pounds in just a few days, you need to follow some principles.

  1. The basis of weight loss is the fractional approach. Eat in small meals. You should have at least five main meals. In this case, it is better to avoid snacks, except for snacks with fruit and berries.
  2. You can't starve. Thus, the body literally stores every molecule in reserve.
  3. Harmful products: sweets, sweets and bakery products, fatty foods, fried and salty foods. There is no need to abandon them completely. But minimizing the diet is necessary. At the same time, you cannot use these products before going to bed, it is best to pamper yourself with them in the morning.
  4. Forget the no-no rule after 6 p. m. The time of the last visit to the kitchen depends on the time of going to bed. The last meal should end 3 hours before. But after that you can, for example, drink kefir or juice.
  5. Drinking is always important, but especially when losing weight. You should drink a lot of water and healthy unsweetened drinks. The norm per day is calculated based on current body weight, it should be 20 ml per kilogram. So, with 120 kg of live weight, you have to drink about 2. 5 liters of fluid every day.
  6. Choosing a diet should take into account possible food allergies and personal taste preferences. Forcing yourself to eat something that even looks disgusting on a regular basis is not an option. This creates a stressful environment, which is the first enemy of weight loss.
  7. To avoid hunger, find comprehensive activities. Or use low-calorie snacks.

How to lose weight fast at home

effective ways to lose weight at home

The right posture and constant stimulation are very important for fast weight loss. Incentives should be chosen individually - delayed travel, favorite dress, etc. You can easily lose 3-5, or even more pounds within a week.

But this should only be used as a one-time express method. If you become very weak, it cannot affect your general condition and often causes worsening of chronic ailments.

Basic rules for fast weight loss

  1. Choose the smallest plates available in the house or replace them with saucers. This will have a psychological effect as you will still eat a full plate, although the portion will be 2-3 times smaller. The color of the dishes is also important. It should not be stimulating or food-related. Here the shade is chosen individually. Psychologists recommend white and neutral gentle tones - blue, greenish, pale pink.
  2. You can't take food on the go, in front of a computer monitor, or while watching messages on your phone. The atmosphere should be calm and measured. Focus on the process, enjoy the taste. That way the saturation will come faster. You should also not eat standing or lying down.
  3. Avoid alcoholic cocktails completely. Stimulate appetite.
  4. It is recommended to plan events and record all changes. It is useful to keep records. You can make a kind of diary, where it will not hurt to add pictures of people of graceful shapes and your own corrected photos - the goal of your efforts.
  5. Increase physical activity. You can walk to work, if the distances allow, forget about the elevators, introduce night exercises.
  6. It is necessary to comply with the requirements for healthy food.

Healthy eating requirements

  • The emphasis is on the components of fruits and vegetables, preferably fresh, but cooking, stewing, steaming, light frying with a minimum amount of vegetable oil is also allowed.
  • Eliminate completely light carbohydrates (sugar, sweets).
  • Use a combination of all nutrients, even fats and carbohydrates, but in small amounts the basis of the diet are proteins, minerals, fiber.
  • It is necessary to introduce healthy cereals on the menu - buckwheat, oatmeal, bulgur, pearl barley, eaten without adding butter, milk, sugar and lots of salt.
  • Don't overeat or drink a lot.
  • We have to keep in mind that saturation should be caused by energy costs.

Useful products

The list of foods you can eat for weight loss is below:

dietary rules for weight loss at home
  • Dietary meat (turkey, chicken, rabbit, veal).
  • Lean fish.
  • Eggs boiled or steamed.
  • Low-fat dairy products - yogurt, cottage cheese, kefir, milk, sour cream.
  • Vegetables, berries, fruits, including in the form of fresh juices.
  • Bread with bran.
  • Whole grain cereals.
  • Dried fruits (raisins, figs, dried apricots, apricots, prunes, dried apples) and any nuts - dosed.
  • Seeds - sesame, flax, pumpkin, sunflower.
  • Any vegetable oils.
  • Drinks - teas, medicinal teas, weak coffee, fruit drinks, unsweetened compotes, jellies, fresh juices, mineral waters.

Sports activities

You can run or sign up for the pool to lose weight. Also, fitness classes, dancing, figure skating, sports games will be an excellent option to increase physical activity. But that is not necessary at all.

It will be enough to adhere to individually selected exercises to correct problem areas. They can be used daily for 15-20 minutes or 3-4 times a week for up to an hour.

To remove the abdomen, you need to use the abdominal muscles. Exercises in the supine position (lifting the upper part of the body, exercise "bicycle" and "birch", lifting and spreading the legs) will be effective.

Rotating the hoop also has a positive effect. This is a very simple and effective way to quickly tighten the abdomen.

Warm up your muscles before you start exercising. You can do a light belly massage or twist the hoop. When doing ab exercises, you need to pay attention to the number of repetitions.

Muscles must receive the required load. Therefore, the last few times it is performed with effort, through "I can't". Therefore, the number of elevators is selected individually and is constantly increasing.

Do not lift the body completely. All you have to do is rise 45 degrees above the floor.

Folk remedies for weight loss

Since drinking plenty of fluids is an important part of weight loss, traditional medicine recommends juices of all kinds. Different juices will be useful.

home remedies for weight loss

But it should be borne in mind that freshly prepared beetroot juice should not be eaten. You should stand for a few hours and drink it, preferably mixed with a piece of carrot.

As a rule, people mostly drink fruit and berry juices, forgetting about the benefits of other healthy drinks. For example, cucumber and celery juice tastes good and is rich in essential nutrients. Also, don't forget the benefits of natural birch sap. You just need to drink it fresh.

Various jellies are also useful. They can be prepared not only from fruit. Oatmeal will help you lose weight. It can be made from flakes with dried fruit and healthy seeds.

Diuretic decoction should not be neglected either. It will help you get rid of edema and excess salt. Herbs like burdock, sage, chicory, half-opal, birch, horsetail, nettle, St. John's wort, mother and stepmother have a diuretic effect.

Some laxative effects can be achieved with hay and anise. But alfalfa, dandelion, turmeric are known as fat burning agents. Plants such as dill, parsley, nettle in the form of decoctions somewhat reduce appetite.

Daily use of kukara (100 g per glass of water) for a week will help get rid of intestinal parasites. And marjoram soup improves the digestive process by stimulating the secretion of digestive juices.

Widely used as a honey weight loss agent. You can make a honey drink by mixing honey with water (a tablespoon per 100 ml). It is drunk 2-3 times a day to activate metabolic processes. Various additives can be added to the drink - cinnamon, grated ginger, lemon juice.

Weight Loss Treatment

  1. Massage is useful for increasing blood circulation and breaking down cellulite formations. Also, this procedure will help avoid the formation of skin folds with sharp weight loss. You can do the massage yourself, staying in the problem areas. The use of different massagers is allowed.
  2. Contrasting showers also stimulate blood flow. A light self-massage can be performed with an elastic jet.
  3. Wraps help remove subcutaneous fat deposits. Here you can use various means: sea salt, coffee, algae, clay, essential extracts. They are applied under the film and kept on the body for an hour.
  4. Cleansing enemas in reasonable amounts are helpful. They allow you to get rid of parasites, fecal conglomerates, toxins. Three procedures a week are enough. Saline solution is needed - 2 tsp. per liter of water.

Effective and easy weight loss diet

weight loss diet at home

If you don't know how to lose weight fast at home and what to eat to lose weight, I suggest you get acquainted with diets.

1. Diet without salt

Aimed at the normalization of metabolic processes. It completely excludes the use of salt. The effective version of the diet is quite strict - the menu is designed for a week, while you can not change the days or meals in places, nor replace products with analogues.

The amount of food is large enough. During breaks, you can drink as much water as you want.

2. Mono-diet

Based on the use of one product. There are also options when drinking different juices or eating smoothies.

It is not recommended to resort to this diet too often, only in extreme cases. This approach allows you to lose 5 kg per week, sometimes more.

3. Protein diet

It is especially popular because it allows you to get full quickly and not feel painful hunger. Suitable for those who are actively involved in sports in parallel with their diet.

Meat or fish, low-fat dairy products, cereals and some fruits and vegetables should be eaten every day.

4. Simple diet

Vegetable and fruit dishes will be the basis of the diet. Any flour, meat, potato and banana products are prohibited.

Fresh produce is preferred, but cooked or roasted vegetables are also possible.

5. Low calorie diet

To lose weight fast, you need to halve your daily calories. So, for men 1500 kcal will become the norm, and for young ladies - 1200 kcal. Depending on daily physical activity, the calorie content can increase by an additional 200 kcal / day.

6. Pumpkin Diet

Pumpkin has a pleasant sweet taste and is very low in calories. Therefore, it is very acceptable to use this product as the basis of a weight loss diet. Such a diet will help you lose up to 5 kg of kilograms in one week.

In this case, you can use raw pumpkin and juice, and various dishes - cereals, soups, puddings, salads. In parallel, you can use a small amount of cereals, fruits, vegetables, dairy products.

7. Buckwheat diet

Buckwheat is one of the healthiest. It contains a lot of useful nutrients and B-vitamins.

Actively detoxifies the body and helps solve digestive problems. Despite the sufficient content of calories in this product, you can lose up to 7 kg in 7-10 days.

8. Lazy diet

It will help those who do not have the will for serious food restrictions to lose weight. For breakfast here you can eat anything but in moderation. This will be the main meal from now on.

Be sure to eat your first hot course for lunch. It is recommended not to use fatty rich soups and other high-calorie foods. And dinner should be as light as possible. Ideally, it should consist of raw plant foods or low-fat dairy products.