Lazy weight loss

Lazy weight loss- A way to get rid of extra pounds without exhausting exercises, strict diets and counting calories.

Lazy weight loss - who is it for?

It happens that the jeans do not fit on the stomach and you urgently need to lose weight. However, sometimes it is simply impossible to add exercise to a very busy schedule - there are not enough days in the week. If you have neither time nor energy to lose extra weight and the word "diet" scares you, do not despair, there is always a solution. For example, safe lazy weight loss without harming or harming your health. Many people consider it a fairy tale, but in fact everything is real. Come nowLet's find out.

Correction of the water-salt regimen during lazy weight loss

Plain water is the first place to start for healthy weight loss, as insufficient fluid intake is one of the causes of excess weight. How much to drink a day? 30-35 ml of water per 1 kg of weight is enough. Just water, not juices, sweetened soda, coffee or tea with sugar and milk. In addition to plain water, you can drink herbal infusions and green tea.

Water is one way to support detoxification and remove toxic substances and metabolic products from the body. In conditions of dehydration, elimination processes are disturbed and toxins accumulate in fatty tissue!

Tip: Try to start each main meal with a glass of warm water (38–40 °C) with a small amount of lemon juice. It has an effective effect on the body:

• stimulates the bowels and accelerates metabolism;
• Helps you know if you're really hungry (if you want to eat after a glass of water, that's real hunger).

Be careful when choosing drinking water. Boiled tap water is by far the best solution. You should choose filtered water. However, it is necessary to take care not only of water purity, but also of mineral composition. Therefore it is good to enrich it. The choice is quite large:

• coral sand,
• shungite,
• ionizing rods,
• drops with minerals,
• Mineral waters, etc. Sh.

The best solution is to install a reverse osmosis filter with an ionizer at home.

Tip: add one glass of mineral water to every liter of regular water after gas release.

People who care about their health should maintain not only water, but also water-salt balance in the body. For this, it is enough to reduce the amount of sodium in food (less salt, avoid eating processed food, sausages, baked goods) and increase the amount of potassium (add whole plant foods to the area).

Tip: Instead of salt, use natural spices and herbs (rosemary, thyme and many others). It is not necessary to give up salt at all, the norm of its consumption is 3 g per day. It is better to choose pink Himalayan salt, it is rich in trace elements.

How to Lose Weight Without Counting Calories

The golden rule for those looking to lose weight is to burn more than they consume, i. e. create a calorie deficit. Therefore, one of the popular ways is to count calories. A rather time-consuming process that can lead to eating disorders. We can do without it.

Method 1: Chew well.

When a person chews well, he eats less. This is because the satiety signal reaches the brain with a slight delay.

Many people do not know how to chew effectively. Simple rules will help you focus on nutrition:

• throw away the phone, books, turn off the TV while eating;
• Add raw vegetables to every meal. They are difficult to swallow without chewing;
• Take 20-30 minutes for breakfast, lunch and dinner and don't get up early;
• Put a small piece of food in your mouth, insert a fork or spoon and put your hands on your knees. Start chewing. You can swallow food when it is pureed and tastes sweet. Only then pick up a fork or spoon and continue eating.

Method 2. Determining the diet.

Try not to skip the morning and afternoon meals so that you don't overeat in the evening or even at night.

Tip: If you don't feel like eating, try drinking a glass of water 30 minutes before eating, adding a tablespoon of lemon juice, ginger juice and a few grains of pink salt. This drink will help increase your appetite and start the digestion process. Do not force yourself to eat, listen to your body and learn to decipher its signals. For example, lack of appetite in the morning can be a symptom of bile stagnation or a violation of detoxification processes.

Method 3: Clear spaces.

Fat burning occurs when insulin levels are low, i. e. between meals. So, unilaterally, long live clean intervals! It is ideal to maintain an interval of 3-4 hours during the day and 12-16 hours at night.

Tip:

• Eat only at the dining table so that other objects, such as the sofa, are not connected to the food;
• Sour, spicy, bitter taste effectively inhibits food cravings;
• If you can't live without food, let it be raw vegetables, nuts, but not fruits.

Method 4. Narrowing the eating window.

Set a time period during which you will eat the food. Start, for example, with a 10-hour window (from 9: 00 a. m. to 7: 00 p. m. ), gradually reducing it to 8 hours. The shorter the interval, the less food you can eat. Otherwise, "I like to eat" can turn into obesity. But this does not mean that you should eat food for the whole 8-10 hours - the number of meals should be 2-3.

It is necessary to remember the contraindications: insulin resistance and diabetes, cholelithiasis and bile stagnation, inflammatory diseases of the stomach and intestines, exhaustion of the adrenal glands, exhausting physical activity. The presence of any disease requires consultation with a doctor and an integrative nutritionist.

Method 5. Selection of food with the required calorie content.

Eat more low-calorie foods and less high-calorie foods. Reduce the amount of simple carbohydrates in your diet (sweets, baked goods), increase the amount of fiber (greens, raw vegetables).

Industrial products usually have a higher calorie content; Counting calories from whole foods makes no sense. Give yourself an 80% clean diet - and the lazy weight loss process will begin! Clean diet - whole foods without labels (meat, fish, vegetables, eggs, organ meats, greens, nuts, seeds, etc. ).

Tip: If you can't eat a lot of greens, make a green smoothie. Contains useful substances: fiber - one, vitamins - two, minerals - three.

Ingredients:

• a handful of herbs
• half a cucumber
• half an avocado
• half a green apple
• Water (the amount depends on the desired consistency of the smoothie).

Combine all ingredients in a blender and serve immediately. Yes, yes, this is not a mistake. It is correct to eat the smoothie with a spoon and not to drink it in one gulp.

Method 6. Implementation of a complete diet.

The basic principle of good nutrition is not receiving, but giving. It is important to remove harmful, "junk" foods from your diet and add high-quality sources of protein, fat, complex carbohydrates, fiber from fruits, berries, vegetables, herbs and seeds. Variety is so important!

Tip: When looking for recipes, visit cooking sites that have real reviews. There is valuable data there.

Or you can use the ready-made formula - 326 recipes for complete meals, 23 video tutorials and 13 lectures from culinary and food science professionals. You will learn not only how to quickly prepare healthy and varied food, but also how to create your own recipes using special constructors, select products, kitchen gadgets, dishes and household chemicals.

Method 7: Using the right plates.

Many people are used to finishing everything on their plate since childhood. Try to choose smaller plates and cutlery than you normally use.

You can use two hand-sized bowls or a flat dish as a base.

Sleep as an important part of lazy weight loss

In order to be energetic during the day and not trying to cheer yourself up with cookies and candy, you need enough sleep. Lack of sleep reduces the body's reserves. A person does everything slower, thinks worse and eats - "hello" those extra pounds! That's why proper sleep helps you lose weight.

You should sleep between 22: 00 and 23: 00. The more time you sleep before midnight, the better - it promotes the production of melatonin. For those who fell asleep after 24: 00 hours, of course, it will be difficult to immediately switch to this mode. Therefore, every 3-4 days they should try 15 minutes before going to bed.

It is important to remember to turn off all electrical and electronic devices, put the phone away from the bed, or put it on airplane mode. Digital noise negatively affects the quality of your sleep.

Tips for those who can't sleep

• After 4: 00 p. m. , do not drink caffeinated beverages - cocoa, coffee, energy drinks, black tea, matcha. Choose an herbal tea based on chamomile, valerian or passionflower;
• Take a magnesium salt (epsom salt) bath. The procedure helps normalize the emotional state, relieve stress and tension, remove excess fluid and toxins from the body.

How to make magnesium baths:

1. Fill the bathtub with warm water.
2. Add 500 g Epsom salt, mix well until completely dissolved.
3. Take a bath for 15-20 minutes.
4. After the procedure, dry the body with a towel and rest for an hour.
5. Drink water or better herbal tea with lemon balm to rehydrate.

If you do not have the opportunity to take a bath, you can make magnesium foot baths. Dissolve 100 g of salt in 10 liters of water, the procedure lasts 30 minutes.

If you have trouble falling asleep, a ritual that prepares your body for sleep can help. For example, a salt bath, warm shower, reading a book, meditation (training of attention).

It is good to use applicators Lyapko, Kuznetsova and others. They reflexively affect the nervous system, as a result of which excessive excitement is quickly released, which allows you to fall asleep. It is enough to lie on them for 15-20 minutes, which affects the head, neck and back.

Tip: sleeps well in a "cave" where it is dark (thick dark curtains or a sleep mask), humid (humidity 50-60%), quiet, cool (18-20°C).

The main thing is to get ready every evening for an interesting tomorrow. You will find that waking up will be much easier.

How to start the morning right if you are lazy to lose weight

How you spend the first hour of the morning affects your mood during the day and the quality of your sleep at night. After sleep, it is necessary to start the metabolism and activate the intestinal function. You should start every morning with simple (no less effective) lymphatic drainage exercises. By doing them, you can get rid of swelling, which, in turn, will lead to rapid weight loss. And massaging problem areas (stomach, buttocks) with a dry brush along the lymph flow will help to easily stretch the skin.

• Exercise "vibrating cockroach". Lie on your back, raise your arms and legs and start shaking them quietly, as if vibrating, for one minute.
• Jumps of lymphatic drainage. Do a hundred quick, low jumps. If you can't jump, rise on your toes, hitting your heels on the floor.

Physical activity for lazy weight loss

This is how we get to physical activity. Many will say that they do not like sports and in general, it is no longer lazy to lose weight. Whatever it is. There is no need to torture yourself with hours of training and working out in the gym almost around the clock. It does more harm than good. By spending just 5 minutes of exercises every day, you will feel the results quickly.

Sometimes it's enough to just sit less and also try to spread physical activity more or less evenly throughout the day. Drop the items you need to get up and get to them. And generally, more standing makes work more productive.

They say if you are doing work, take a walk. Still, it's better to take a break from work. Stand up at least for a few seconds and then sit a little differently. By the way, sitting and sitting are different. For example, squats place a high static load on the leg and core muscles. Instead of an office chair, you can use a sports fitball.

Don't forget to walk. You can add walking on an uneven surface (ground, sand, stones) to the well-known methods (replacing the elevator ride with walking on the stairs, going shopping in a distant store). It burns more calories than walking on smooth asphalt.

Play badminton, volleyball, cycling, roller skating or roller skating with your kids or friends. Choose the types of games you like. In this case, you will have fun and lose weight at the same time. The minimum number of steps per day should be at least 8000 and preferably 10000.

Tip:

• Don't try to exercise intensely right away. A little better, but often;
• If you're taking medication and still can't lose weight, see your doctor to see if the medication is working for you. Doctors should try to find an alternative.

conclusion

It is understandable that everyone wants to lose weight quickly. The main thing to remember is that excessive physical activity is harmful and detrimental to your health. A strict diet always causes disorders.