December 6, 2020 Admin Home page » Tips and tricks
How to lose weight if you're lazy? Methods of losing weight. Main nutritional features. Special recommendations for reducing the amount of subcutaneous fat.
Many believe that a sharp reduction in the amount of food taken will help to lose weight, for some it really helps, but due to their overweight figure, many turn into a dried herring without beautiful shapes, since this method reduces not only subcutaneous fat, but also muscle mass. Currently, losing weight at home for the lazy is a pretty good prospect, because you don’t want to do hard exercises and go on diets, but your figure must be of the highest class.
For those who are too lazy to study, 3 reasons always interfere:
- lack of time;
- “finance sings romances” for visiting a fitness center or gym;
- a simple lack of motivation and desire to train.
Many, after completely burning calories as a result of intense training, gain weight back, because it is so difficult to give up the food that they have been eating for years. Losing weight for lazy people is not a fantasy, but a reality! To do this, you need to carefully read the information below and have patience, gathering all your willpower into a fist.
Basic principles of losing weight without dieting or going to the gym
No diet or exercise regimen will be effective enough if you do not remember and use the following principles:
- No need to be afraid of food. The mistake of a person who wants to lose weight is that he begins to refuse any food groups or meals. But food is what allows the body to function and maintain life. Therefore, you need to eat regularly, without excluding important foods from your diet.
- Water mode . The recommended daily intake of 1.5 liters of water can satisfy only the minimum needs of the body. Therefore, in order for a person not to experience a lack of fluid, and for his metabolic processes to work stably, it is necessary to calculate the individual norm of water and set a schedule for its consumption.
- Daily walking . According to recent studies, people who take time for a three-hour walk every day are able to lose 6 kg per month without changing their diet.
- Avoiding late-night snacking . The last meal, depending on the individual metabolic rate, should be 3-4 hours before bedtime. This time is enough for the stomach to cope with the consumed foods, saturate the body with the necessary elements before a long fast and not put aside its excess in reserve.
- Full sleep . Healthy sleep speeds up your metabolism, curbs your appetite and increases your physical activity level. It is worth empirically determining a comfortable period of sleep and its duration, trying to always stick to it.
Basic principles of the “lazy” diet
Definitely, adhering to the rules of weight loss for the lazy will not help you lose weight quickly. However, if the recommendations are used correctly, the scale arrow will slowly move downwards. To lose extra pounds, you need to stop overeating and prevent a slow metabolism. Such manipulations help stop subsequent weight gain.
Nutritionists and experts believe that the following principles and rules are fundamental to “weight loss”:
- Healthy sleep. To normalize the most important processes in the body, you need to sleep at least 7 hours, and you should go to bed no later than 10 pm - to produce the hormones necessary for proper rest. If a person does not rest enough time, this will affect his condition, including metabolic processes. Healthy sleep is in a cool room, so in the evening do not forget to ventilate the room and maintain the temperature no higher than 19 degrees;
- Staying outdoors. Walking helps maintain the nervous system and relieve stress. Moreover, in addition to eliminating bad mood and depression, the body is saturated with oxygen, which results in physical activity and improved performance;
- Taking vitamins. Even if you don’t pay too much attention to your own diet, you can make up for the lack of vitamins by using dietary supplements and vitamin-mineral complexes, which are sold in pharmacies without a doctor’s prescription. It is especially important to saturate the body with vitamins in the autumn-winter period, when there are no fresh vegetables and fruits on the table. Thanks to vitamins, metabolism and reaction speed are accelerated, but it is important to realize that an excess of chemical elements - hypervitaminosis - is dangerous to health and vital functions;
- Drinking fluids. A person is 80% water and needs at least one and a half liters of fluid daily. Water accelerates metabolic processes in the body, promotes the removal of waste, toxins and breakdown products of chemical compounds. When dehydrated, a person experiences intoxication and metabolism slows down. It is best to drink a glass of water half an hour before meals to speed up metabolism and fill the stomach. The drinking regime will allow you to consume smaller portions, since 30 minutes before the start of food consumption, the body will already be saturated;
- Positive emotions. Negative feelings and stressful situations lead to hormonal disorders, resulting in increased production of stress hormones - cortisol, prolactin, insulin, adrenaline. Due to excessive synthesis of hormonal substances, insomnia appears, arterial hypertension (persistent increase in blood pressure) is diagnosed, the rate of metabolic processes decreases, depression appears, and an increase in appetite is noted. Positive feelings regulate the state of the nervous system, due to which the body relaxes.
How to lose weight with water
Normalizing your drinking regime can help improve your health and reduce body weight.
The results are achieved thanks to the following factors:
- swelling of the body caused by lack of fluid is reduced;
- portion size is reduced;
- the body begins to distinguish the feeling of thirst from the feeling of hunger;
- energy increases due to better transportation of nutrients;
- saturation occurs faster.
Calculation of water norm per day: 40 ml * weight (kg) = norm (ml).
You need to drink in small portions as often as possible, preferably 1-3 sips every 10 minutes. Due to the peculiarities of the gastrointestinal tract, absorbed food and drunk liquid do not mix, so you can drink water at any convenient time. By establishing a drinking regime, you can reduce body weight by 2-5 kg without making any effort.
Training legs
- Walking is for the lazy. Performed while lying on your back. The arms are at rest along the body. The toes are pulled towards you. Then you need to move your feet, imitating walking. This will help strengthen the leg muscles, disperse salts, and intensify intestinal function.
- Walking up the stairs. Using the elevator can be replaced by taking the stairs. You can start by walking lightly and gradually accustom yourself to lifting with bags. It is more useful to step on a step not with your entire foot, but only with your toe - this way, many more muscles will be involved when walking.
Oatmeal for weight loss
Oatmeal is indispensable for weight loss, as cereal-based dishes speed up metabolism and cleanse the intestines of stagnation.
It contains useful elements:
- B-vitamins;
- vitamin E;
- potassium;
- phosphorus;
- magnesium.
It promotes quick and long-lasting satiety, while containing a small amount of calories. Ideal for breakfast. It is advisable to prepare oatmeal without adding salt and sugar, but if such a dish seems too bland, you can diversify it with a handful of dried fruits.
How to cook oatmeal quickly:
- boil in water in a ratio of 1:3 for 15 minutes;
- pour water/kefir overnight, adding dried fruits or fruits;
- Mix the prepared oatmeal in a blender with 100 ml of milk and 1 banana - you get a hearty and healthy yogurt.
This is exactly what laziness is.
Remember, when you overpower yourself and begin to actively engage in weight loss, the motivator is first self-belief, and then your own results.
But if someone does not notice your efforts, does not pay attention, then the new results will not bring satisfaction.
And all your efforts begin to be extinguished by the discontent that literally gnaws from within due to the fact that your efforts, aimed, in principle, at taking care of yourself, were not appreciated.
And I think that you have repeatedly met people losing weight for someone - for a husband, for a boyfriend, for those strangers who, it seems to them, are looking at them and judging them.
Yes, we are designed in such a way that we need evidence of our goodness, our neediness, and often this desire literally distorts our life, making it one-sided.
So how to overcome laziness, you ask?
After all, the article is dedicated to laziness and the possibility of getting rid of it?
If you have read everything up to this point, then I hope you understand my point.
The emphasis should be placed not on laziness itself, but on the reasons that cause it - a disregard for oneself.
This means that we need to raise self-esteem and self-confidence, and this requires constant action, and I emphasize that action!!!
In this case, there must be some kind of reinforcement on your part - these could just be good words to yourself: “Good girl, you did everything well! Good girl! Clever beauty! etc"
There must be positive assessments of oneself, and self-blame and self-criticism must be excluded from the internal dialogue.
You can reward yourself with small trifles, some pleasantries, but, in no case, not food!
Anyone who has a problem with extra pounds should never reward themselves with food..
This could be a walk, going to the movies, an interesting book, or doing something.
And here you can catch two birds with one stone (I didn’t write “kill”
