If you need to lose weight, you should usually resort to different diets. However, such weight loss often leads to mood swings, irritability and constant hunger. Many resort to strenuous exercise, but most will not last long. In fact, you can easily lose weight at home without a starvation diet and strenuous exercise. It is enough to adjust your diet and be more active, as well as have a great desire.
Losing weight without dieting: how to do it right?
It is important to follow a proper diet to lose weight. This is not a diet, so the feeling of hunger will not continue, it is impossible to get out of such a diet. Therefore, it is not difficult to lose weight at home.
If you want to lose weight, you must follow the following rules:
- need to eat often and in small portions;
- the menu should be balanced and varied;
- baked goods and sweets, as well as smoked meats and fried foods should be reduced;
- you need to drink more clean water.
As you can see, there are not that many rules. If you eat 2-3 times a day, you need to add more snacks. But snacks should be healthy. You need to choose nuts, fruits, berries, dried fruits, dairy products. It is advisable to use a small plate to reduce the amount of food consumed, otherwise you can take it and eat more than you need.
As for the menu, anything can happen. But it is important to have a variety of foods so that the diet has enough protein, healthy fats, vitamins and minerals, complex and simple carbohydrates and other nutrients. How can this be done at home? Very simple! All products should be consumed: fish, meat, seafood, cereals, bread, eggs, milk and dairy products, fruits, herbs, vegetables. But at the same time, it is advisable to choose meat products that are not too fatty, bread is healthier than whole grains or rye, and have a moderate percentage of fat. That is, there are some nuances, but proper nutrition does not prohibit the use of certain foods, as in many diets. Even sweets and pastries can be eaten, but this should be done in the first half of the day, in small amounts and preferably every day.
In addition to the general principles of proper nutrition to lose weight at home, it is advisable to use some secrets.
Here are the simple but effective ones:
- Drink clean water half an hour before meals. This trick will help you eat less, in addition water will cleanse the intestines;
- in the morning you can drink olive or flaxseed oil on an empty stomach (one tablespoon is enough);
- consume fat-burning foods;
- It is recommended to drink healthy drinks several times a day to speed up your metabolism. These include green tea, ginger drink, cinnamon drink, lemon juice.
At least once a day, include foods that help your body burn fat faster. These are citrus fruits, cabbage, pineapple, apples and pears, hot peppers, spinach, celery and other foods. It is easy to teach yourself to drink clean water, the main thing is to set a goal. But even if you forget to drink water once or twice, nothing bad will happen. Gradually, you will get used to this procedure and perform it automatically. When it comes to healthy drinks, you can choose 1-2 times or try a new one each time.
Healthy drink recipes for health and fitness
Drink recipes for weight loss are very diverse. Therefore, it is very easy to choose several options for yourself. Here are some recipes that are both useful for weight loss and health.
Cinnamon drink
Pour half a teaspoon of cinnamon in a glass of boiling water. Infuse the drink for half an hour. Then add a little honey.
Green tea with ginger
Make green tea, strain it after five minutes and pour into a thermos. Add a few pieces of ginger root. Leave to infuse for half an hour.
Apple tea
Make black tea, add sliced sour apples. The tea should be brewed for five minutes and then you can drink it.
Raspberry tea
Pour a teaspoon of dried or fresh raspberry leaves in a glass of water and bring to a boil. Remove from heat and leave for 25 minutes. Then you can add two raspberries and drink aromatic tea.
Choose any recipe for drinks that will help you lose weight. There are many, so you can try new options every day. With the help of drinks you can not only lose weight without dieting, but also improve the general condition of the body.
Exercises that can be done at home
It is impossible to lose weight without exercise. Even if you eat properly, at best you will lose 1-2 kg, or you will simply maintain your current weight and not gain extra weight. But if you want to lose 5 or more kilograms, you need physical activity. If you can't or don't want to go to a fitness club, train at home.
What can you do at home? You can dance to music, play outdoor games with children, actively clean the house, walk at a moderate pace for 40-50 minutes a day, walk up and down the stairs. Or you can choose exercises that are easy to do at home. For example, skipping rope, hoop twisting, woodworking, squatting, press shooting. 5-10 exercises you need to do every day will help you lose excess weight. True, this will take time, but the muscles will contract.
Even inconspicuous exercises that can be done at work or in the store are still useful when washing dishes. These include pulling on the abdomen for a few seconds, squeezing and opening the hip muscles. They should be done as often as possible.
As you can see, if you want to lose weight, you do not need to diet and exercise. Good physical activity and a well-designed menu will help you lose weight. But the right attitude is no less important. Focusing on the results, a great desire to achieve your goals, will help you cope with the task.