Overweight is considered to be one of the major challenges of the twenty-first century. Substandard and hazardous genetically modified foods, bad ecology, constant stress and sedentary lifestyle of modern man — all these components lead to excessive weight gain, and in some cases to significant obesity.
There is a misconception that with diet you can quickly solve all problems. In fact, even the most healthy diets can have the opposite effect and degrade your precious health and dropped pounds to escape velocity will return to their chosen places.
Losing weight without dieting is possible. This method of dropping excess weight takes much more time and requires self-organization.
But the effort will not be in vain, the reward will be a beautiful figure, received a safe way. So, you want to know how to lose weight without dieting?
A healthy and prolonged sleep — the key to weight loss. Throughout the day our body uses energy.
For full rest and recovery of the body a person needs to sleep at least 6 hours a day. Lack of sleep lack of energy is compensated by a meal that threatens to overeating.
To a set of excess weight inclined people who move a little, that is, lead a passive way of life and almost do not drink the water. Few people know that the reduction in water balance in the body by 5% leads to the emergence of diseases, 10% — deteriorating kidney function and heart, 20% leads to frailty.
Per day an adult should drink up to 3 liters clean water. For weight loss also suitable mineral water that contains Mg. This element is necessary for strengthening the cardiovascular system.
Regular intake of water helps to correct the bowel.
A number of rules of use of water for weight loss
Morning should start with two glasses of pure warm water. Drink water slowly, in small SIPS.
Drink vodatel who is very difficult to drink this amount, you can start taking water from the same glass. To maintain the cardiovascular system and blood pressure is recommended with water, take one teaspoon of natural honey.
People who have no problems with the digestive system, can add to the water lemon juice, but very carefully and in small doses. Lemon juice promotes rapid cleansing of the bowel.
30 minutes before the meal is recommended to drink 1 glass of water, this procedure will reduce the appetite and the portion eaten will be reduced by half. To wash down the food is strictly prohibited, as its absorption is greatly reduced.
After a snack you can drink the water only after 30 — 40 minutes. Before bed try to drink 1 glass of water, it is very good for the heart and intestines.
People who regularly perform these simple rules, for 2 weeks with to lose weight 2 to 4 pounds.
How much to eat to not be hungry
There is needed the meal should be regular. For those who want to finally stabilize your weight, you need during the day to eat regularly, but snacks needs to be small.
In order to determine the necessary for a person portion, you need to lay your hands palms up. The amount of food that they will fit and will be the norm, which is necessary for the life.
Many people make a major mistake is overeating and rapid eating. From the table it is important to get slightly hungry, because the feeling of satiety will come to you only after 10 — 15 minutes after eating.
It is strictly forbidden to view the TV and eat at the same time, because at this time all the attention is focused not on food, but on the picture and grazing is guaranteed. To avoid stomach problems, food should be very thoroughly chewed.
People who are accustomed to eating large portions and stretched your stomach, you must reduce the size of the plate 2 times. In a small plate a lot won’t fit and will remain the stock in 100 — 300 calories. The first days the organism will fight back, signaling a constant feeling of hunger.
For this portion of food can be divided into 2 meals. A week later the stomach will shrink to normal size and the hunger will disappear.
How to choose a rate of consumption
There is a method by which it is possible to accurately calculate the required amount of calories that can eat people depending on lifestyle, weight and age.
The calculation can be carried out independently or use the calculator from the Internet.
The calculation of the daily intake of calories allowed for those who want really wants to lose weight:
- The man’s height, multiply by 1.8.
- Weight multiplied by 9.6.
- Age multiplied by 4.7.
- The figure of 655 be added to the result obtained during the calculations of the first and second paragraphs.
- From the result subtract the result of the third paragraph.
Overall the result must be multiplied by physical activity:
- 1,2 – if physical activity is low;
- 1,38 – you exercise 1-3 times a week;
- 1,55 – you exercise 3-5 times a week;
- 1,73 – with active exercises.
On the Internet you need to download the table of caloric content of products, it can help the right diet diet.
It is important to follow the rule: for the normal functioning of your body’s food necessarily and without fail must be present carbohydrates, proteins and fats and vitamins. People who are addicted to low fat and protein diets, cause irreparable damage to your body.
For weight loss and weight normalization is strictly prohibited to consume sweet drinks, replace with water, juice, compote or fresh fresh. You can’t eat French fries, hamburgers, pizza, sweet pastries, flour, as all these “Goodies” threat to the slender body, because contain fast carbs and a huge amount of fat.
Eating harmful food instantly appears on increasing the waist and hip.
All the fatty and high-calorie foods should be replaced with vegetables, boiled or stewed meat chicken, beef, fish. In the diet should regularly include useful nuts and fruit.
Remember — the last daily meal should be 3 hours before bedtime and forget about any food after 18:00.
Natural remedies for body cleansing
Over time, the body of each person requires General cleaning and must begin with bowel.
Flax seeds rightfully occupy a leading place among the natural tools that can be used for cleaning.
The main component of this drug – tissue, seeds are rich in fatty acids (omega 3, omega 6 and omega 9), lecithin, hormones of plant origin and essential vitamin F, E, A.
Effect of flax seed is unique, along with a cleansing anti-bacterial process occurs, normal hormonal balance.
Often seeds take on an empty stomach, 1-2 tablespoons of seeds washed down with copious amounts of warm water.
Inside the body the seeds will swell up and will clean the intestinal wall.
Body cleansing oatmeal — a fairly simple and affordable way.
There are several methods for cleaning.
In the first case, boil a couple of tablespoons of oatmeal finely ground, which are eaten 2 hours before main meal.
The second method is the “cold scrub” more robust.
At night a couple of tablespoons filled with water or cream 2 — 3 tablespoons 1 — 2 tablespoons of liquid.
10 minutes before receiving the “scrub” drink a glass of water, after which the pulp is eaten.
The food and water is allowed not earlier than three hours after cleaning.
Salad “brush” must be present in the diet.
This product is prepared from a solid fresh vegetables.
This vitamin bomb not only perfectly cleanses the intestines, but also enriches the body with vitamins.
Due to the very low calorie this salad can be consumed in any quantity.
For its preparation we often use carrots, cabbage, beets, radishes, pumpkin.
Exercise — based weight loss
Physical activity necessary for our body. Problems of overweight often affects people who lead a sedentary lifestyle.
TV and Internet have replaced the modern man’s active lifestyle and communion with nature. For weight normalization should be held not less than 10 000 steps.
For counting the traversed in a day the distance there are pedometers, compact bracelets, dressed in hand.
Physical uprajneniyami meal is recommended to take a little Hiking – it will promote digestion. Each exercise is useful for body muscles and the cardiovascular system.
The person who sits in front of the TV more than three hours a day of atrophy in the back muscles. To avoid this in commercial breaks, it is recommended to perform a series of simple warm-up exercises.
Daily training is required. For those who have no opportunity to visit gyms and fitness section, there is a set of exercises that you can perform at home by yourself.
Squats will help tighten up the muscles of legs and buttocks exercises with weights will strengthen the muscles of the arms, if not dumbbells, you can take plastic water bottles or other weights.
A sagging belly is removed with the help of exercises for the press. For paging use upper abdominals exercises with the raising of the torso for the bottom of best fit complex with elevation of legs, exercise is the scissors.
The plank is a versatile exercise that is working all the muscles of the torso.
All exercises are done in 3 to 4 sets of 10 — 15 times. To get the result classes must be systematic.