How to lose weight at home fast without dieting?

problem of extra kilos acute for most of the population.And it becomes particularly acute in the summer, when removed outerwear, open the most unsightly places on the body, namely the fat folds.And in such a transition period is especially noticeable manifested a desire to lose weight, and as quickly as possible.How to lose weight at home?

combat obesity - a constant work

recipes quick weight loss there are many, and each has its own individual secret: some limit themselves in power, sometimes ruthlessly, the other to exhaustion harassed themselves exercise from which instead of the joy of experiencing the immense fatigue, others go on eating foods that help burn fat, and widely advertised drugs fast action.

In any case, the fight against excess weight - is the daily work aimed at radical change in everyday life.The basic principle of it is moderate, gradual and sensible approach, because excessive zeal can harm the body.It is not necessary to exhaust yourself diets lies in the sharp decrease in the amount of food, because the body is under the influence of sudden stress will start to accumulate fat "for a rainy day."And this, in turn, will cause a constant feeling of hunger, bad mood and the appearance of anger at everyone and everything.

way to get rid of unnecessary kilograms

primary rights guaranteed weight loss, tells you how to lose weight at home:

• frequent meals in small quantities, contributes to avoiding excessive stretching of the stomach.Otherwise, it is increasing and people to be satisfied, have to eat more.Therefore, you should enter into the habit of five meals in small portions, about 200 grams at a time.Big break between meals causes hunger, regular expression which provokes a decrease of metabolism in the body.In other words, hunger is not conducive to weight loss, but frequent meals, on the contrary, accelerates the metabolism and leads to efficient burning of calories.How fast to lose weight at home, if you switch to a new way of eating is a difficulty?Difficult only in the initial stage of the great changes in his life, constituting about two days, then melkoportsionny process will gradually become accustomed norm.It plays a role change is not the volume of food and its daily redistribution.If you have the feeling of hunger you can eat apple or orange.Over time, these snacks should gradually move for a few minutes until the moment when their time shall not come directly to the dinner, which will make himself a snack meaningless.
• eat small pieces, chewing food thoroughly.This is due to the fact that the signal saturation stomach sends to the brain at once, so a person eats a much larger portion than is required.
• Replacing conventional products more useful, but not the least favorite.The main thing is to do it gradually and slowly, smoothing, so the process itself.For example, whole milk, you can gradually move to low-fat, greasy bacon prefer ham.We must abandon the sweet, fat;instead of white bread to eat rye.As an alternative to sugary juices and soda prefer fruits and vegetables fresh.That is not required to change the scope of supply and its content.
• to lose weight at home, you can use the rule "minus 25%": every portion of the usual fourth part of it should be low-calorie vegetables: cabbage, lettuce, celery, carrots, beets.In addition to reducing calorie intake, such a scheme carries health benefits, filling the body with beneficial vitamins and dietary fiber.This, accordingly, the normalization of the gastrointestinal tract, the improvement of the appearance, the structure of the hair and skin.And, of course, a favorite is sometimes (for example, on weekends) to indulge your favorite dish, or weight loss will turn into torture, who sooner or later want to stop.
• refusal of food in the evening, after six hours.Nutritionists have come to the conclusion that the extra weight often come with fans to eat before going to bed.The body in such a way of life does not have time to burn the night received calories, which leads to their accumulation and deposition at the waist, stomach and thighs.How to lose weight at home woman if limitation is the complexity of the dinner?In this case, also a principle of gradualness: it is possible to move the first dinner at half past seven, then seven, and thus gradually move closer to the recommended six hours.
• Drink plenty of water because it is the first assistant, promotes weight loss.The recommended daily amount - about 2 liters.The man is 80-90% water, so the method of weight loss with water is effective, efficient and free.The main thing - before you lose weight at home without dieting, require pre-cleanse the body of toxins and drink water in small sips.The general rule is the consumption of water the morning on an empty stomach.Thus, the body as it is launched into action after a night's rest.Water is also recommended to drink in the intervals between meals: it fills the stomach than interrupting hunger, and, accordingly, the person eats less than he intended.
• should change its attitude towards the salt and to limit its consumption.This material retains water, so the exclusion of salty foods help lose 2-3 days about a kilogram of excess weight.

Agree with him - perhaps?

in the decision to lose weight it is important to be able to negotiate with them to understand how to lose weight fast at home and not feel negative emotions in such an important process of getting rid of the excess.For example, fresh, fragrant smelling leave muffin for breakfast.Thus, a sense of inaccessibility will be defeated, and the cherished bun waiting for his moment of glory.But you can still try to talk with them.And replace the coveted baking on more useful green apple or a fresh salad.One comedian even counseled to lose weight guaranteed at home, you need to eat naked and be sure to do it in front of a mirror.This has some truth, because the sight of extra kilos appetite somehow reduced.

recipe for every day

How to lose weight at home woman?Here is an example of simple and effective diet, which is easy enough to survive.Eat required 5 times a day at a convenient time.

First breakfast: 1/2 soup dish of buckwheat porridge, cooked without salt and a cup of tea (preferably sugar-free);

Second breakfast: a medium-sized apple and a glass of water;

Lunch: approximately 250 grams of chicken breast or boiled fish, combined with a salad of raw cabbage and carrots, mixed with vegetable oil;

Lunch: grapefruit and a glass of water or tea (without sugar);

Dinner: 250 grams of cottage cheese (low-fat).

This daily and monotonous menu can help in the past month to get rid of 8-10 kg.

fasting day - once a week

How to lose weight at home girl?Photos made to weight gain, and said mirror will give her determination.An effective tool in the fight against overweight are fasting days (preferably different), which is recommended to arrange times a week.

• Curd.400 grams of cottage cheese (low-fat), broken into chunks - it will be the daily norm in this day of discharge.
• Cucumber.In this case, the daily menu will consist solely of cucumber, weight will be about 1.5 kg.For dinner, you can enjoy an additional 50 grams of cooked meat.
• Apple.The day is recommended to eat only apples (about 1.5 kg of both fresh and baked).
• Kefir.Throughout the day you can drink about 2 liters of low-fat yogurt one day (sour milk or yogurt).
• Meat.350-400 grams of cooked meat, which can be consumed with vegetables, consisting, for example, green peas, cabbage and beets.
• Chernoslivovy.500 grams of dried prunes soaked to the bone.
• Watermelon.The most enjoyable day of fasting in which you can treat yourself to a five-fold to 300 grams of delicious ripe watermelon.

Proper nutrition is a necessary component of home weight loss, but for the greater effect it needs to be combined with physical activity, which can be selected so that they are not harassed and brought joy.

Movement - is a minus kilograms

Movement - that's life.Therefore, daily charge - the most correct way to not only lose weight, but to get in the morning a great cheerfulness and good mood.The main thing is to approach this should be positive, counting on a complete success on the road to weight loss.Gradually accumulated fatigue evaporate, and the body will be filled with vitality and desire to live, to create, to love.

How to lose weight at home?Exercises!Simple, is not only conducive to effective weight loss, but overall health.They can be performed safely in confined indoor space twice (morning and evening).

As a preliminary warm-up and warm-up - running in place lifting knees as high as possible.It is important to observe the following breathing rhythm: breath - three bills, exhale - one.

Complex of the basic exercises:

1. leaned forward.Feet need to put on the width of shoulders, hands raised above the head.When tilting the need to touch the toe of the left foot fingers of his right hand - exhale.Then it returns to its original position.Now, on the contrary: the fingers of his left hand required to touch the toe of the right foot.
2. circular rotation of the torso to the right and the left, with the foot must be placed wider than shoulders, hands locked on the belt.During tilt forward - breath back at the trough - exhale.In each side ten times.
3. sharp rise over his head straight hand - breath.When they lowered - exhale while you need to lift up sharply right leg;and so alternately twenty times for each leg.
4. Squats.Slimming thighs effective squats at widely spaced legs, and the hands should be behind your head or waist;and spin at the same time - line.
5. Spin hands.
6. Raising and lowering direct legs 10 times in the supine position.
7. circular rotation feet with simulated cycling in the supine position.20-25 times.
8. swing press.
9. Jumping on the spot, while his hands must remain on the belt and legs alternately - apart and diagonally.

At the end of a complex of exercises for weight loss should be easy to walk around the room.

Halahup and rope - not sorry kilograms

How to lose weight at home without dieting for a week?The most basic way to lose weight, does not require much effort - rotation halahupa (sports hoop for weight loss).Spin it around the waist need daily, trying to give this lesson to be associated with childhood, at least 10 minutes.Many people underestimate the effectiveness of halahupa, but the results (reduction of the waist and the disappearance of excess centimeters) appear in a month.

How to lose weight at home girl?Jumping rope (or through a hoop) are also quite effective method of weight loss.In these exercises, which are recommended to perform at least 15 minutes, strengthens abdominal muscles.The extra kilos are burned walking, walking is desirable to about one hour.

As without sauna?

most enjoyable moment of losing weight is a sauna, because of the healing effects of steam has long been known.Therefore, at least once a week to be pampered in such an excellent way to lose weight.It is only important not to combine it with alcohol and excessive eating.The main purpose of the sauna is a good warm up the body, in which you need to sweat properly.After exiting the sauna is not recommended to dive into the pool: because the body has lost moisture, it will try to compensate for the expense of water from the pool.Therefore, on the tricky question: "How to lose weight at home?" Can be answered directly, without the slightest hint of the rough, "Go into the bath!" After all, there are a couple of pleasant hours of fun will turn the loss of 2-4 kilos overweight.

Attention!Lose weight men

Question weight loss in men - a different story.Sometimes the beer belly and the extra kilos are available so harmoniously fit into the lifestyle plump representative of a strong half of humanity that some people prefer not to deal with them, and take for granted.However, nothing daunting for a man wanting to lose weight, no.It should heed the advice below, to choose the most optimal and take action.Then life will become easier, and life will be beautiful, and the attention of the fairer sex to the grown thin lady repeatedly increase.

How to lose weight at home man?Where to begin?Fractional power.There should be little and often.However, there are all the usual two or three times a day (good breakfast, tasty lunch, a hearty dinner), while fully saturate the stomach.If a man does not accept fractional frequent meals, then it is necessary to revise the food consumed.For example, for breakfast you can eat cheese with radish and fresh herbs or oatmeal with honey and apple.It is desirable to eliminate the sweet sausage, canned food, better to replace them with more useful cottage cheese, yogurt, fish, seafood, yogurt, greens and vegetable salads.On the day you want to drink about 2 liters of water.In the evening may be a couple of chicken cutlet or boiled chicken breast combined with fresh vegetables.Of course, once or twice a week you can indulge yourself with fresh cake or a piece of fried pork under the glass of your favorite wine or beer, or life in the struggle with weight can become a painful duty.The main thing, other days - adherence and control eats portions (serving per meal should be not more than three fists by volume).The ideal would be to avoid a late dinner, that is the last meal before the 18.00 hours.

healthy deep sleep - the main component of good health, which is important not to lose at slenderize.Lack of sleep dramatically slows down metabolism.Since male hormone produced mainly at night, the bed is necessary not less than 6 hours per day.How to lose weight at home man?Just sleep!After all, the body needs rest to vigorous physical activities.

properly balanced cardio or strength training: biking, running, walking, soccer, jumping rope, lifting weights exercises for the abs, arms, legs, back and chest.A couple of times a week could and should swim in the pool.The main thing - a positive attitude and a desire to change themselves.

tracking their own progress, is the best stimulant to improve their results.

Effective exercises for men

How to lose weight at home man?Exercises for the stronger sex:

• Running without exhausting and fun, with a gradual increase of time and distance.
• Lifting dumbbells and bench press.It is advisable to give this occupation for at least 10 minutes a day, gradually increasing the load.
• Walking in the fresh air.
• swing press.

How fast to lose weight at home man?Are effective cardio, the meaning of which is the high intensity interval.For example, when jogging (cycling, jumps on a skipping rope, swimming) you need to alternate high and a weak pace.And so the entire period of employment.It was under such intense stress in the body burns the most fat.Such training, requiring subsequent recovery of the body, it is better to do 1 time a week before the alleged rest period.

How to lose weight at home?Reviews dieters and managed to achieve a result there are different.Each has its own techniques and secrets.It is important that the person who has become the way of losing weight, could change itself, and with an attitude to the environment and life in general, enriching it with such notions as purposefulness, result and joy!