How to lose weight fast at home: the most effective methods

In the event that a rapid weight loss, you need to tune certain restrictions, as well as stock a huge force of will. Special Express diet and set of exercises to help achieve harmony in the short term, if you strictly follow all the recommendations.

how to lose weight at home

Permitted and prohibited products

Diet plays a crucial role in the process of losing weight, it is important to choose the right basket of products.

Here is a list of foods that you should include in your diet to lose weight fast:

  • Oatmeal;
  • Seaweed;
  • Any vegetables, except potatoes;
  • Fruits (except bananas and grapes);
  • Poultry meat (Turkey, chicken, duck);
  • Bran;
  • Lean fish (hake, perch, Pollock, walleye, carp, pike);
  • White meat (veal, rabbit).

Forbidden foods during the period of rapid weight loss are:

  • Pickled and canned foods;
  • Spicy foods;
  • Sweet carbonated drinks;
  • Black bread and a loaf of bread;
  • Butter;
  • Crackers and chips;
  • Fast food;
  • Flour;
  • Chocolate;
  • Fried and smoked.

Options diet for quick weight loss

To make it easier to assemble the dose using permitted foods, you can pay attention to the Overall diet. They are designed to meet a large number of pounds in a very short time.

It is not recommended to repeat such a rigid diet more than 2 times a year, because it is a great stress for the body.

Drinking diet

The principle of this diet is that for 5 days, you should eat only liquid food.

Such products are:

  • Broths;
  • Milk and milk products;
  • Tea and coffee without sugar;
  • Drinking yogurt;
  • Smoothies fruits and vegetables;
  • Freshly squeezed juices;
  • Mineral water.

Necessarily during drinking diet you need to drink at least 1.5 liters of clean water. Do not eat anything that requires chewing.

Buckwheat diet

The most important rule of the diet is to cook the main dish for the evening: every day before going to bed pour a glass of buckwheat 2 cups of boiling water and leave the dish overnight.

This morning, the number of grains should be divided into the desired number of meals (at least three). Nothing else to eat is impossible, but you can drink clean drinking water, low-fat yogurt, herbal tea without sugar.

This diet lasts 7 days, and you can fold the 3 5 pounds.

Kefir diet

proper nutrition

Despite its name, the kefir in the diet include in your diet, and other products, but it is important to know, the menu for the day:

  • The first 3 days, you can also eat 300 g boiled rice without salt and other spices;
  • The following 3 days diet you can eat boiled chicken without the skin, but not more than 500 g;
  • In the final 3 days diet menu, which consists of yogurt, add the apples in unlimited quantities.

In addition to the yogurt, which can be drunk in unlimited quantities, the diet allowed green tea without sugar and mineral water without gas.

You should take into account that the kefir has a laxative effect and it can also cause diarrhea.

This diet lasts 9 days, during which you can throw 6 pounds.

Exercises for quick weight loss at home

Proposed a set of 6 simple exercises that help to correct body shape in the shortest possible time. Because it is designed for intense fat burning, perform the exercises according to this principle: 1 minute constantly do one exercise, followed by 1 minute rest, then another minute exercise and one minute rest.

Exercise should start with warm-up and end with stretching. Ideally, you should do 3 rounds of the following exercises, following the rule of "minute — to-minute vacation."

Running strap

  1. Take the emphasis lying, the whole body support comes on the toes and arms. This position is necessary to ensure that the back is not curved, and it was parallel to the floor, and the legs were stretched like a bow. Only under these conditions the classical limit comes into force;
  2. Continue to run, alternately press your knees to your chest, mimicking the run. The closer the movements, the more calories will be burned.

Exercise burpee

exercise for weight loss
  1. Starting position – sit down on his haunches and resting his palms to the floor;
  2. Jump it is necessary to push the leg back, take the emphasis lying, push-UPS, and also leap to return to the starting position;
  3. From this position it is necessary to jump up and return to the starting position.

Standard squats

  1. Starting position – feet shoulder width apart, hands behind the head;
  2. You start the squat, make sure that the back was straight, and the pelvis was more then;
  3. It is important to breathe correctly: inhale in the starting position and exhale during the squat.

Jumping rope

This set of exercises should adhere to the correct technique, which makes the normal jump rope is the most effective:

  • During the jump the foot has to be kept together, as if they were glued to each other;
  • Land after the jump, it is not necessary to toes and whole foot as a whole.

Tilts to the side and forward

  1. Feet put on width of shoulders, hands raised upward;
  2. To perform bending to the right, forward, left. It is important to ensure that the back was straight.

Running in place with high knees

Running in place is necessary so that the knees up to his chest and thighs were perpendicular to the floor.

If you do circuit training, you can lose up to 500 calories per day, and together Express the diet, the body uses more energy than it receives, that has a positive effect on the rapid result of weight loss.

3 rules for quick weight loss

The weight loss was very fast, in addition, it is recommended to follow the 3 rules of a healthy lifestyle.

Find a strong motivation

Rapid weight loss requires a lot of loads and constraints, which is why there is a high risk of relapse. Therefore, it is necessary to keep yourself motivated is to set a certain goal that you want to visualize. For example, if you want to see yourself slim, you can do a little work in photoshop, and visually create image how you would like to view. So, when you will be difficult to refuse a forbidden product, look at the picture, and the choice is obvious.

To respect the day

It is important to develop a comfortable routine, including charging time and meals. It is strictly observed every day, because then the body will learn to share the energy, which restores the biological rhythm and normalization of metabolism, along with who returns to normal and body weight.

Do not eat before bedtime

motivation for weight loss

Many people gain weight just because eating before bedtime. The fact that night-time activity of the stomach is reduced, therefore, all eaten before bedtime, food does not have time to digest over night. This leads to failure of the metabolism and biological rhythms, as a result of effect in the form of excess weight.