How to effectively and quickly lose weight

The extra weight of another nervous breakdown a lot of people around the white light. Essentially, it is, of course, women, but also men prone to such disease. Another thing is that they practically do not think about this problem, because the worst thing for men, thin wallet, not the fat in the body. However, the story is not about that. The question is serious – how to lose weight effectively, without damaging your precious health. Not all that are offered in specialized books and websites about it, whether you really want to lose weight, it has a positive effect. However, all of the condition.

A misconception about losing weight

Surely you remember about the most common recommendations: move more, eat less, drink more water. Okay, this can really promote weight loss, but few know ways to require into account their individual characteristics and remember that all this is happening at home.

For example, the woman decided not to eat after 18.00. A popular way to lose weight, but harm him much more than good. Subtlety is that it's all eaten the day before, necessarily postpone the sides and belly the next morning, body, hungry, it requires replenishment of vital supplies. Thus, it would not be as such, losing weight, if you follow some of the related conditions.

Business, this was said of the ancient sages. But what if the person for several years, teaching "diva" way of life, and then suddenly decided to lose weight and start to exercise two hours a day? Can weaken the heart, earn vascular disease and totally crash your metabolism. Use? It is unlikely, although the weight really gone.

The tradition is to drink three liters of water recommended by nutritionists, the latest, what will be, is to lose weight. And respected doctors claim that these three liters does not include soups, juices and milk drinks, only water! This is a direct way to the hospital is a long treatment, and the weight does not leave one grams, even on the contrary – the amount of fluid interferes with the metabolism, which means that the new weight.

And now the most interesting – if you adhere to the supplementary conditions, each of these methods can not lose weight even at home, and your health is stored. All you need to know the measure, weight loss is no exception.

Lose weight with the help of exercise

Yes, indeed, sports can ruin your health, especially when it comes to overweight people. But without it weight loss is hardly possible. In order not to get problems, you need to remember several important rules, remove them quickly:

  • You can splurge on exercise! They should increase gradually, as the muscle development.
  • If you have cardiovascular disease, you need to consult a cardiologist, before you start the exercise. He will tell you exactly how to share the load, as well as what exercises should be avoided.
  • If you feel that doing hard, you need to reduce the load.
  • The effect of physical loads will be, but only if you selected the correct mode of reception of food or liquid.
Important: if you suddenly became ill during a sports practice should be discontinued, it is dangerous to life!

Exercises with dumbbells

These exercises are better to strengthen the muscles as to remove the excess fat, but when these processes are closely linked, sports equipment need to be in the house. No need to splurge on it, hand weights 10 pounds, the first time is enough to load in 1-1.5 kg per hand.

Exercise does not would wear down and give excessive strain on the ligaments. Remember that the studied PE? This is exactly what you need to do:

  • Raise the dumbbells at arm's length while standing. You should start with short approaches, 7-10 times, because the muscles are not accustomed to the load.
  • Sitting position you need to understand the dumbbells by bending your elbows. Ideally, the dumbbells should be at shoulder level.
  • On your back you need to lift the dumbbells over itself and slowly lower them. This exercise is particularly useful because it not only strengthens chest but also press.

Each exercise should be done wisely, not the fault of the limbs. The dose should be gradually increased. If you can lift the dumbbell only 10 times, then try to make the eleventh there should be only using 3 or even 5 days after the start of training.

Jogging

In fact, running early in the morning is pretty bad – the muscles and ligaments are still toned after waking up, and they are set to the condition of the load. However, the more damage the organism running in the evening, so it is better to go on the treadmill in the morning, an hour after waking up.

The distance that you have to overcome in the early stages, does not exceed fifteen miles. However, if you have a lot of experience in the sport, and health is good, you can add between 2.5–3 km. No need to cover all that distance in one fell swoop, have to drive breaks, for example every 250 meters.

Push-ups

This exercise goes well with dumbbells, complementing their effect. It strengthens the abs and the chest and hands. The principle perform push-UPS is the same as working with free weights.

No need to perform push-ups, transcends their own physical properties, for example, or a fist with the other hand. So it is possible to damage, and if the effect is minimal. Your main task – to as low as possible to lower the body, and slowly her. The tasks are very real and at home.

real weight loss

The effectiveness of walk

We are not talking about a professional walk, and daily load, which is available even during the campaign to work. Instead of riding in a stuffy bus for a few stops, walk a certain distance away on foot. This, of course, is relevant only when the job at hand, in other cases not to do anything stupid.

It is recommended to take a day at a distance of 4.5–5 km. If you are using a pedometer, the number of steps should be 10-12 thousand, no more. Your goal is to lose weight, not to disturb the heart, which is already overloaded with excess weight.

In addition to these loads, not to mention swimming. It perfectly develops all muscle groups and helps to lose excess weight. The first results can be detected a week trips to the pool. However, before you purchase a subscription, you should definitely go to the consultation of the doctor – the load on the heart is enormous, you may develop a certain disease.

Weight loss diet

Eat less weigh less, remember this argument? So, it is not entirely true. The amount of food, of course, affect the weight, however the main role is played its quality and composition. The most effective diet, which allows you to really lose weight, which is primarily based on the amount of change the fats and carbohydrates consumed in food. Any adjustment for the reception of food available at home, this is an additional value of proper nutrition.

Weight loss diet means a reasonable amount of fish. The peculiarity is that this product contains a small amount of calories, not fat, but at the same time give your body all the necessary substances. The best version of cooking is to boil. It lost a small amount of useful items, and lower calorie meals. It is also good to add to fish dishes cooked and better fresh vegetables. No need to choose high-calorie, placing them to the side. Vegetables are all useful, so feel free to mix with cucumbers, tomatoes, peppers and the rest of the pile, and Bon appetit!

The amount of consumed sweets should be kept as small as possible. However, a complete rejection of it, too, is unacceptable – think about pay, she needs sugar! How to reduce the consumption of sweets is not harmful to health:

  • To remove the cakes, in particular, fat. So much sugar, how many contain these pastries, you don't even need to pay. In addition, the cakes are very oily, it will affect the weight guaranteed.
  • Candy is also best to limit sugar in them a lot, the calorie content is high. As an exception, you can afford a piece of candy without the chocolate coating, preferably with a fruit filling. But not more often than once in seven days!
  • Tea and coffee is strictly prohibited to add sugar. It is difficult to imagine how many calories you consume together with her. If we can't drink unsweetened drinks, buy sugar substitute, it is advantageous, the extra pounds are not affected, and the taste is gives excellent.

You probably think that sweets in the diet should be free. Don't worry, the sugar source is – bitter chocolate. Sweet tile that is granted to a delicious confectionery product does not fit, they are sweet and contain a lot of fat. Dark chocolate is quite expensive and need to get it more or less decent stores, but it's worth it! But remember – you should not consume more than 3 small pieces more often than once every 4 days.

Exotic ways to lose weight

It so happens that the traditional methods of weight loss not help at all, and can give the desired result in a short time. The problem is not serious, there are a lot of other ways that the little-known inhabitants of our country, however, are wildly popular in the CIS countries. So, is it possible to lose weight, using methods adopted by overseas countries?

The Italian diet

Mediterranean women believe that the promise in good shape – a huge amount of fiber. In fact, a classic Italian kitchen, and it contains almost all the dishes. The use is recognized not only in the Apennine Peninsula, but also in Southeast Asia.

real weight loss menu

Fiber cleanses the body, removes waste substances, normalizes metabolism and promotes digestion. This series of actions, to help reduce body fat together with saturation of the body with the necessary elements.

Japanese hunger

Some people believe that Japan is a country, fish in the diet. This is certainly true, but a woman of a distant land never to eat enough. Get up from the table, all Japanese women feel a sense of light starvation.
According to the philosophy of the Japanese, one should always want to eat, at least a little. So the habit of eat less and therefore the stomach is thinner. For us, this diet is not too good – we had the habit of eating strictly, this voluntary malnutrition disturbed metabolism. However, it is possible to prevent the malnutrition case-by-case basis, for example, a couple times a month.

Indian spiritual practices

The indians do not know how to lose weight, but the technology is quite complex. They have learned combined with diet, meditation and trances, and together they give a stunning effect, available in major cities and at home. To learn is called ayurveda and is the Vedic medicine.

The heart of the teachings lies the rule that the body is able to process food effectively only in sunlight. Thus, they eat in the afternoon, making the evening a light snack. And the evening meal very light, almost non-calorie. This mini-dinner is served in less than three hours before a warm bed.

No matter what method real weight loss you can choose. The main thing – sincere desire to achieve results, and the ability to withstand. Nothing comes immediately. All the dieting and exercising cause a positive trend only after a certain period of time. Your task – not to hang the nose, to get the desired results in the form of a perfect image!