Today there is no shortage of techniques, diets, methods and means for correcting body weight. Effective weight loss is so diverse that it can be very difficult for a beginner to figure out what exactly to prefer in order to achieve the highest possible result. A certain part of the methods are extreme and even hazardous to health. You have probably already managed to sit on at least one diet or do some simple exercises. But the resulting weight loss effect did not really impress you. The question of how to correct the figure without harming yourself and to consolidate the result remains relevant.
If you need to lose weight, as they say, once and for all, you need to choose the most effective and safe ways for your health. Consider proven and effective weight loss methods.
Effective Weight Loss Techniques
Before embarking on a practical acquaintance with effective methods of losing weight, you should prepare your body for changes. This must be done according to the rules:
- Eliminate alcoholic beverages. Losing weight without giving up alcohol is impossible. You will also have to forget about kvass and even about non-alcoholic beer, since they are yeast products.
- Cross out fast food and semi-finished products from the menu. Eating foods that are low in protein and high in calories will not give you the results you expect.
- Normalize sleep (you need to rest from 6 to 8 hours a day).
- Avoid foods containing a lot of sugar and drinks with gas completely. The menu should also not contain sweet coffee and tea, chocolate and other sweets.
Control of food intake
Truly effective ways to lose weight are united by a subtle approach to weight loss. It consists in the use of low-calorie, but high-protein foods with a minimum of fat. Many people simply do not notice such changes in the diet, but body weight is slowly but surely decreasing.
The most effective method of losing weight at home is calorie counting. Today, there are many different options for how you can do this: keeping a diary, printing a calorie table with markings in it, and even installing a special fitness application on your phone that will do the whole routine for you. You can learn all these tricks in just a week. And in a month - to get a result that will be visible to the naked eye.
Psychological method
Use the guidelines below to change your own eating habits. Recommendations are based on psychological impact. Effective for people who are not very overweight (when the body mass index is less than 30).
- You can't eat if you don't feel hungry. If you have a strong desire for at least a little snack, you are allowed to eat an apple or a cucumber. If you do not want this, it means that you really do not want to eat at all.
- In order to discourage overeating, try to eat a little, but 5 or 6 times a day. The interval between meals should not exceed 3 hours.
- Place food in small plates.
- Do not eat while reading, talking on the phone, or watching movies (TV shows). This is an extremely unhealthy habit for body weight.
Physical exercises
Effective weight loss at home became possible thanks to the creators of the fitness hoop - a massive hula hoop with spikes. At first, this shell was ridiculed by buyers. People wondered how the hoop could help reduce weight. Only after a few years, numerous positive reviews began to appear in the press that this is almost the most effective means for body shaping. Especially in the abdomen.
If it is not very difficult to remove fat from the waist, then it comes off the hips and legs for a long time. Squats are considered the most effective way to lose weight in the legs. At first, many find it difficult to complete this exercise, so the coaches advise to practice climbing up the stairs every day. For a month of hard work on yourself, you are guaranteed to reduce the amount of body fat. The main thing is to do the exercise correctly.
Plank is a static exercise that allows you to achieve high results in weight loss. Losing weight speak of him extremely positively. Making the "bar" is extremely simple.
However, most of those who are just getting started with this exercise claim that the first 60 seconds feel like an eternity. But within a week you can get used to it and increase the load.
Drugs
There are only two medicines prescribed for obese people.
It is worth considering that one of the drugs was officially banned in European countries. The reason is to obtain data on an increase in the number of diseases of the cardiovascular system resulting from the intake of this medication.
A weight loss drug prevents fat from being absorbed in the intestines, resulting in weight loss. True, this drug causes an unpleasant side effect - an oily stool of a liquid consistency. The medicine works exclusively on fats. Excessive intake of carbohydrates can neutralize the effect obtained with the help of the medication.
There is also a special dietary supplement that regulates body weight. Contains only natural ingredients. There are no harmful substances and "synthetics". The official website says that the drug does not provoke side effects. Its main action is to speed up metabolism, improve lipid metabolism and activate enzymes that improve the quality of digestion.
The effect of the drug is also provided by suppressing the appetite centers in the brain. True, the reviews of those losing weight are contradictory. He helped someone, and someone thoroughly spoiled their health with them.
Effective diets
The rating of the most effective diets includes those nutrition systems that have shown the highest performance according to numerous reviews.
For convenience, we have divided them into 2 categories - fast, but without weight stabilization, and long ones, which imply the non-return of lost kilograms.
The first can be used if you need to lose weight urgently - for some important event. True, it is worth preparing for the fact that the melted fat will not slow down to return, and in the shortest possible time.
The latter are the preferred option if you want to get a stable result for many years.
Fast
The first category of weight loss diets includes:
- "Favorite".Assumes 7 days of mono meals. It is accessible to almost everyone and is very simple. The plummet is 5 to 8 kg per week. It takes about 1 kilogram every day.
- Kefirnaya.Familiar to most losing weight. Kefir remarkably removes accumulated toxins, cleanses the intestines and saturates the body with useful protein. Thus, in a week, you can lose from 6 to 10 kg.
- "Hollywood".You should not delude yourself with the name, because no chic and gloss is expected. This is a pretty strict diet. But minus 10 kg in 2 weeks is clearly worth food suffering. Some people manage to show a higher result - in 10 days minus 10 kg.
The diets listed are considered difficult as they are very strict and hungry. It is recommended to prepare for them in advance - to drink a course of vitamins and halve the daily diet 2 days before the start.
Long lasting
It is possible to lose weight perfectly at home by following more gentle diets. The most efficient power supply systems, which belong to the second category:
- Pierre Ducan's protein diet. . . The chosen favorite of millions of people who are losing weight. Despite the rather complicated structure and a large number of forbidden products, losing weight with Dukan is a sheer pleasure.
- Kim Protasov's dietpromises a good plumb line - at least 10 kg per month and 1 week. It is allowed to drink clean water and eat many different vegetables.
- Maggi.This is an orderly, understandable and non-starving food system. It makes it possible to lose from 5 to 10 kg per month.
Do not forget to monitor the saturation of the body with vitamins, minerals and other useful substances.
Salon procedures
Few people know that effective weight loss treatments can be enjoyable. Let's talk about the most affordable ones.
An ordinary bath can be made into a real beauty ritual. It only requires a few drops of citrus fruit essential oil (your choice) and cosmetic sea salt. Citrus esters promote blood flow to body fat and eliminate the appearance of cellulite.
If you prefer a shower, then it should definitely be contrasting. Temperature changes, together with the target direction of the water jets, tone the muscles and accelerate metabolic processes.
A ten-minute contrast shower equals 20 minutes of work in the gym. Of course, there will be no obvious results in a week. But in the long term (for example, in a month), you can personally see the effectiveness of this procedure.
Slimming procedures in salons perfectly help to get rid of a few extra centimeters in problem areas. Often, those who want to get slimmer choose wraps. It is recommended to do them after taking a bath or shower.
Let's summarize
All the mentioned methods of losing weight at home are recognized as quite effective and tested by many losing weight. If you use several at the same time, it will give impressive results in the first few months.
But keep in mind that in the future, the body can get used to it, and the weight will slow down. To continue to lose weight, you will have to go in for sports or go to the gym.
The use of specific medications and dietary supplements is permissible only after consulting a doctor. Agree, if a "magic pill" were invented, no one would sweat in gyms. To achieve a meaningful result, it will take great desire, iron willpower and hard work. This is the only way you can get the desired shape.