Recommendations for fast weight loss without unbreakable diets.
Healthy and proper nutrition is often the key to making a person feel and look great. However, this is not the only thing that needs to be considered to be healthy and comfortable with your look. In addition, in the case of strict diets, a person often becomes unhappy, irritated and does not achieve the desired result.
Good health and appearance can only be achieved by changing lifestyles, rather than through the help of various super-superdiats. It should be noted that it is often easier to make changes to your daily routine than you might think. Inspired by Women's Health, we offer nine ways to quickly and easily lose weight and start a healthy life. The best thing about these suggestions is that you won't have to follow a diet.
Do not eat several servings of the same food!
One of the basic rules for healthy eating is diversity: don't eat the same products at each meal, and eat only one portion of each product. The only exception is vegetables and greens - you can eat the same for each meal. With other products, be careful, for example, if you eat whole wheat bread at breakfast, do not eat it at other meals, better choose whole grain rice or some other equivalent product.
By eating this way, you take on more different nutrients that will give you more power and energy for your daily work and sporting activities. Likewise, if you decide that each of your food portions should have different products, it is much more likely to avoid overeating when the cooked food seems incredibly delicious and you just want to treat yourself to an extra portion.
Eat pulses at least four times a week.
A study found that people trying to lose weight by consuming fewer calories than they do are doing it more effectively when they eat legumes regularly. If people take the same number of calories a day and carry around the same amount of physical activity, those who eat pulses at least once a week will lose more kilograms.
This may be due to the high fiber and antioxidant content of legumes. We have already written that the use of leguminous food is one of the basic principles of a healthy diet, as it contains a lot of protein and iron. It is advisable to germinate before the food is absorbed in the body so that the iron in the legumes is better absorbed. You can also get to know other basic conditions of healthy eating here.
Every night sleeps at least eight and a half hours.
Who sleeps does not sin. This is also to some extent attributable to a healthy lifestyle and excess kilograms. People with full sleep and sleeping at least eight and a half hours every night are healthier. If you want to get rid of excess kilograms, eight and a half hours of sleep can help you lose it even twice as fast.
It should also be noted that people who sleep little, usually eat more. It has been studied that sleepless people take on average 385 additional calories a day. Such a quantity can be equated with more than four slices of bread or a fifth of the daily calories required for a moderately active 30-year-old woman. You can find out more about the relationship between sleep and eating habits here.
Drink one liter of water a day and every 23 kilograms of water.
Drinking enough water is very important if you want to avoid overeating and maintain your digestive system and metabolism. Water is also your best companion if you want to avoid bloating. Of course, bloating will not change your weight, but if there is an event that needs to wear tight clothing, water will be your best friend.
Experts recommend using the formula to drink one liter of water per day on average for every 23 kilograms of your body weight. This means that if you weigh 60 kilograms, you need to drink about 2.6 liters of water a day. How much you need to drink, you can find out by dividing your body weight by 23.
Do not eat semi-finished products and do not get salted.
If you want your body to stop collecting water unnecessarily, avoid semi-finished foods and foods that contain a lot of salt. It also stops eating its own food. Also try to eat more products that contain a lot of potassium, such as salmon and spinach, because the accumulation of liquid in the body is not only supported by the amount of salt taken, but by the sodium and potassium ratio.
Dietologists point out that for adults, the daily intake of salt is four to six grams, for a child under seven years - two to three grams. She points out that excessive salt intake can contribute to weight gain and recommends that salt with reduced sodium content be used instead of salt.
Take 20 minutes of high-intensity training.
If you want to lose weight as soon as possible, the training program includes high intensity interval training. They will help burn a lot more calories in one minute than medium or low intensity cardio workouts. Also, intensive interval training will increase the number of calories your body consumes 48 hours after your workout.
Another very important nuance - intense workouts will stimulate muscle formation, which is very important that unwanted kilograms do not return. Interval training is simple: 20 seconds of high-intensity exercise, 10 seconds of rest, then 20 seconds of exercise and 10 seconds of rest. Every four minutes, rest for 60 seconds, and then again perform various exercises with 10-second breaks.
Refuse from pasta, cookies and sweets.
This suggestion is hardly surprising to you, but following it, getting rid of excess kilograms will be much easier. There are many simple carbohydrates in these products that are your enemy if you want to lose weight. So try to do without pasta (the exception is, of course, whole wheat pasta), biscuits and sweets.
Take note that not all carbohydrates are bad. "It is necessary to choose composite carbohydrates, which are all wholemeal products (for example, whole grain oat flakes instead of quick-cooked oat flakes, whole grain pasta, brown rice, grain or rye bread, etc.) This way more fiber, vitamins and minerals are taken," explains nutrition. specialists.
Regular meals rich in valuable nutrients.
Another trick that will help you quickly get rid of excess kilograms is taking protein, healthy fats, and compound carbohydrates every few hours. Eat balanced meals and snacks with all three nutrients. This will allow your body to get everything you need.
Regular and full-fledged meals will give you more energy for your workouts and will help you avoid overeating. It will also stimulate your metabolism, helping you to achieve the expected results faster. Remember that fruits are not the only healthy snack, for example, if you are eating an apple, feel free to treat yourself with sliced cheese. Here you can find some delicious and healthy snacks to eat between meals.
Every day a handful of nuts.
The waist part is one of the problem areas for many women - no matter how you try, reducing its circumference may seem almost impossible. It turns out that nuts can reduce this problem. It has been researched that people who eat around a handful of nuts a day can lose much more fat in their abdomen over six weeks than people who take as many calories each day without eating nuts.
In a particular study, people eat almonds every day, but other nuts such as pistachios or walnuts can help. Nuts contain a lot of protein and unsaturated fatty acids that are needed if you want to be healthy or get rid of some extra pounds.
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Bodyflex for the waist
Bodyflex is a type of physical activity aimed at combating excess weight for 15-20 minutes a day due to deep diaphragmatic breathing. The exercise technique has been developed for all muscle groups, but the abdominal muscles work in all exercises. Therefore, in the first place, a flat stomach, waist will form, the sides will begin to leave. Training takes 15-20 minutes a day. Training condition: an empty stomach (the interval between food and training is 2 hours, after training 30 minutes). Of course, bodyflex has its pros and cons , but definitely, there are more benefits.
Bodyflex - Kick Overweight
Bodyflex Foundation
Before you begin to practice, it is vital to familiarize yourself with the contraindications. You can read their list and other warnings in the Bodyflex article. Benefit? Harm?
So, let's proceed directly to the training itself.
The basis of Bodyflex is breathing, consisting of 5 phases:
Deep exhalation;
Deep breath;
Deep exhalation;
Deep breath;
Exhale deeply. Holding your breath for 8-10 seconds.
What could be easier than breathing? This is an unconditioned reflex laid down by nature itself. But here is the paradox, in life, female breathing is distinguished by a superficial, shallow series of lungs and exhalations. Proper breathing differs in that it is necessary to breathe not only in the lungs, but also in the stomach, diaphragm.
Therefore, before you begin to perform physical exercises, you must learn, oddly enough, to breathe.
How to breathe with bodyflex
Let's start the training with the inspiration phase.
1. Inhale: stand straight, feet shoulder width apart and breathe deeply into the air with your stomach. Expand your nostrils, as if you want to capture as much air as possible, your stomach should swell as if you are over-eating and can no longer breathe.
2. Exhale: now exhale air until your stomach sticks to your back. Stuck? Now exhale again! Of the last forces, all remaining air is from the lungs.
3. Repeat inhalation and exhalation 2 more times. Your task is to feel overcrowding on inhalation and complete emptying, tickling and wheezing in the throat as you exhale.
Bodyflex Foundation
Now we turn to the training of the Bodiflex breathing technique.
Exhale all the air from the abdomen and lungs.
Inhale deeply through the nose slowly, as you already learned.
Exhale sharply through the mouth all the air. The task is to exhale exactly sharply. Air must be escaping from you as if a balloon had burst. It should be loud, the throat will wheeze, as if instead of a throat you have a vacuum cleaner. Often you want to cough. Cough and start over.
Inhale deeply through the nose slowly.
And again, a quick, loud exhalation, turning into a breath hold. At the same time you need to rest your hands on your knees. And stand for 8-10 seconds. Just be careful. If it is difficult for you to count to 8, start with 5 seconds. In the future, you yourself will feel that you can increase the time.
Important! Until the breathing technique is mastered, it is IMPOSSIBLE to start the exercises.
How to breathe with bodyflex
As soon as you can last 8 seconds 3-5 approaches. And while you are not dizzy - proceed to the exercises. At the 5th phase of exhalation, exercises are performed instead of resting the hands on the knees.
A set of exercises in the bodyflex
Before each workout, you need to perform a small warm-up: do three repetitions of deep inhalation and exhalation to slightly warm the blood in the vessels.
Below is the required minimum of exercises that can actually be completed in 15-20 minutes and involve the whole body.
1. Leo (study of the muscles of the chin, neck, periocular region of the face, nasolabial folds).
At the 5th phase of exhalation, take the position of the palm rest on your knees, put your lips in a circle, lower the corners of your mouth and stick out your tongue. Eyes, open wide and look up. Lock in this position for 8 seconds.
Leo (study of the muscles of the chin, neck, periocular region of the face, nasolabial folds)
2. An ugly grimace (study of the muscles of the neck, arms and back).
At the 5th phase of exhalation, stretch out your lips, as if you are going to whistle, raise your head up, collect the shoulder blades, take your arms back as far as possible. Lock the position for 8 seconds.
Ugly grimace (working out the muscles of the neck, arms and back)
3. Push-ups from the wall (study of the muscles of the chest, arms).
At the 5th phase of exhalation, put your hands on the wall, hands at shoulder level, spread slightly wider than shoulder width. Bend your arms, stretch your chest against the wall. Lock the position for 8 seconds.
Push-ups from the wall (study of the muscles of the chest, arms)
4. Olympian (study and stretching of the lateral muscles of the waist).
At the 5th phase of exhalation, rest your elbow on the knee, extend the second straight arm above your head, extend the second leg to the side. Lock the position for 8 seconds.
Olympian (study and stretching of the lateral waist muscles)
5. Pulling the leg back (study of the gluteal muscles).
Get on all fours and do 5 phases of breathing exercises. On the 5th phase of exhalation, straighten the leg and take it high back. The sock is pulled over, stretch the heel up. Do not lower your head; the crown is a continuation of the spine. Lock position for 8 seconds
Pulling the leg back (gluteal muscles)
6. Seiko (study of the gluteal and femoral muscles).
Get on all fours and do 5 phases of breathing exercises. On the 5th phase of exhalation, straighten the leg and take it to the side. The heel is pulled over itself. Strive to raise the leg so that the heel is at the level of the buttock. Lock position for 8 seconds
Seiko (study of the gluteal and femoral muscles)
7. Lifting the legs (working out the muscles of the neck, press).
Take a supine position. At the 5th phase of the exhalation, put your hands under the ass, stretch the socks away from you, raise your straight legs 10 cm above the floor, raise your shoulders, then tilt your chin to your chest to see your legs. Lock position for 8 seconds
Leg lift (neck muscles, press)
8. Twisting (working out the muscles of the press).
At the 5th phase of exhalation, pull the neck, chin, shoulders upward with straight arms. The loin is strictly lying on the floor. Bend your knees at an angle of 90 degrees and lift them perpendicular to the floor. Hold the abdominal muscles for 8 seconds.
Twisting (working out the muscles of the press)
Put your hands under the buttocks, raise your feet about 20 cm above the floor and make Scissors. Do this exercise calmly and not very fast. Thus, you pump up muscles for the lower press. If your upper abs hurts the next day, this is considered quite normal, as women in the upper abdomen have more nerve endings than the lower ones.
Twisting (working out the muscles of the press)
The following exercise trains all muscles, especially obliques. Lying on the floor, bend your knees, feet on the floor. On the exhale, we straighten the legs and pull them up, as far as possible, simultaneously stretch the upper part of the body to the legs.
Twisting (working out the muscles of the press)
The next exercise is called twisting. Reach with your right elbow to your left knee. It is impossible to throw a knee to a shoulder, it is only necessary to reach. With your supporting elbow, fix yourself on the floor. Put your hands behind your head, neck and shoulders also fix.
Twisting (working out the muscles of the press)
9. Exercise “Rectangular triangle” (study of the lateral muscles of the press).
Sit on your side, rest your hand on the floor. Hand strictly under the shoulder, catch the balance. No bumps forward or backward. The second hand rests on the hip. The legs are bent at the knees. In the 5th phase of exhalation, raise the pelvis. The back, pelvis and legs should be stretched like a string and represent a straight line. No arching or blocking. Hold the abdominal muscles for 8 seconds.
Exercise "Rectangular Triangle" (study of the lateral muscles of the press)
Do not worry, the second image is a top view. The whole essence of the exercise “Pendulum” is that you need to stretch your arms in one direction and your knees in the opposite. Drive slowly, slowly.
Exercise (working out the lateral muscles of the press)
To properly train the lateral muscles, you need to start the exercise “Olympian”. If you regularly perform this element, you can easily get rid of excess weight over the belt of your trousers. So let's get started. Leg and arm are extended in one zigzag line. If you feel that the muscles of your knees and elbows are tensing, then this is a sign that you are doing everything correctly and accurately.
The study of the lateral muscles of the press.
10. Cat (aimed at stretching the muscles of the back after hard work on the press).
Stand on all fours, your back is straight, your arms are clearly under your shoulders. On the 5th phase of exhalation, round your back and stretch your back up. The chin should touch the chest. Hold the abdominal muscles for 8 seconds.
Cat (aimed at stretching the muscles of the back after hard work on the press)
The exercises are over. Now you need to recover: do three cycles of breathing. Lie on the floor, stretch, rejoice and praise yourself for good willpower. Think about the figure of your dreams, you will surely succeed.
Breathing recovery
Withstand 2 weeks of training. Take a look back and you will see how much work has already been done. After all, it will not be difficult for you to pull yourself together and reach the finals. Consider the fact that bodyflex has helped many women around the world to make a good waist and establish metabolic processes in the body. Try it, it is not so difficult, but effective enough to share the experience with friends and acquaintances. And if your bodyflex doesn’t suit you, look at other techniques