lazy weight loss- a way to get rid of extra pounds without grueling workouts, strict diets and calorie counting.
Lazy weight loss - for whom?
Your jeans don't fit your belly and you need to lose weight urgently. However, sometimes it may not be possible to add training to a very busy schedule; There are not enough days in the week. If you have neither the time nor the energy to get rid of extra pounds and the word "diet" scares you, do not despair, there is always a way out. For example, safe lazy weight loss without harm or harm to health. Many people consider this a fairy tale, but in fact everything is real. Let's figure it out now.
Correction of water-salt regime during lazy weight loss
Since insufficient fluid intake is one of the causes of excess weight, the first step to healthy weight loss is plain water. How much to drink per day? 30-35 ml of water is sufficient for 1 kg of body weight. Definitely water, not fruit juices, sweet sodas, coffee or tea with sugar and milk. In addition to regular water, you can drink herbal infusions and green tea.
Water is one of the tools that supports detox and removes toxic substances and metabolic products from the body. Under conditions of dehydration, elimination processes are disrupted and toxins accumulate in fatty tissue!
Tip: Try starting each main meal with a glass of warm water (38–40 °C) and a small amount of lemon juice. This has an effective effect on the body:
- stimulates intestinal function and accelerates metabolism;
- It helps you understand whether you are really hungry (if you want to eat after a glass of water, this is real hunger).
Be careful when choosing drinking water. Boiled tap water is far from the best solution. You should choose filtered water. However, it is necessary to pay attention not only to the purity of the water, but also to its mineral composition. Therefore it is good to enrich it. The choice is quite large:
- coral sand,
- shungite,
- ionizing rods,
- mineral drops,
- mineral waters etc.
The best solution is to install a reverse osmosis filter with an ionizer at home.
Tip: After releasing gas, add a glass of mineral water to every liter of regular water.
People who care about their health need to maintain not only water but also the water-salt balance in the body. To do this, it is enough to reduce the amount of sodium in food (use less salt, avoid processed foods, sausages, baked goods) and increase the amount of potassium (include all plant foods in the diet).
Tip: Use natural spices and herbs (rosemary, thyme and others) instead of salt. There is no need to give up salt, the norm of consumption is 3 grams per day. It is better to choose pink Himalayan salt, it is rich in microelements.
How to do the lazy without counting calories while losing weight
The golden method for those who want to lose weight is to burn more than they consume, that is, to create a calorie deficit. Therefore, one popular way is to count calories. It's a very labor-intensive process that can lead to an eating disorder. We can do without it.
Method 1: Chew thoroughly.
When a person chews thoroughly, he eats less. This is because the saturation signal reaches the brain with a slight delay.
Many people do not know how to chew efficiently. Simple rules can help you focus on eating:
- Put your phone and books aside, turn off the television while eating;
- Add raw vegetables to every meal. They are difficult to swallow without chewing;
- Allocate 20-30 minutes for breakfast, lunch and dinner and do not leave the table early;
- After placing a small piece of food in your mouth, put down the fork or spoon and place your hands on your knees. Start chewing. You can swallow food when it turns into puree and has a sweet taste. Only then pick up a fork or spoon and continue eating.
Method 2. Creating a diet.
Try not to skip morning and afternoon meals to avoid overeating in the evening and even at night.
Tip: If you don't want to eat, try drinking a glass of water 30 minutes before meals; To this add a tablespoon of lemon juice, ginger juice and a few grains of pink salt. This drink will help whet your appetite and start the digestive process. Don't force yourself to eat, listen to your own body and learn to decipher its signals. For example, loss of appetite in the morning may be a symptom of stagnation of bile or disruption of detoxification processes.
Method 3: Clean the areas.
Fat burning occurs when insulin levels are low, that is, between meals. Therefore, down with fragmentation, long live pure intervals! It is ideal to maintain a 3-4 hour break during the day and 12-16 hours at night.
Recommendation:
- Eat only at the dining table to avoid associating other objects, such as the couch, with food;
- effectively cuts sour, spicy, bitter tastes, food cravings;
- If you cannot live without snacks, choose raw vegetables, nuts, but not fruit.
Method 4. Narrowing the food window.
Set a time when you will eat. For example, start with a 10-hour interval (from 9: 00 to 19: 00), gradually reducing it to 8 hours. The shorter the interval, the less food you can eat. Otherwise, "I like to eat" may turn into obesity. But this does not mean that you need to consume food for the entire 8-10 hours - the number of meals should be 2-3.
It is necessary to remember the contraindications: insulin resistance and diabetes, cholelithiasis and bile stagnation, inflammatory diseases of the stomach and intestines, adrenal fatigue, strenuous physical activity. The presence of any disease requires consultation with a doctor and an integrative nutritionist.
Method 5. Selecting foods with the required calorie content.
Eat more low-calorie foods and less high-calorie foods. Reduce the amount of simple carbohydrates in your diet (sweets, baked goods), increase the amount of fiber (greens, raw vegetables).
Industrial products generally have higher calorie content; There is no point in counting calories from unprocessed foods. Provide yourself with an 80% clean diet - the lazy weight loss process will begin! Clean eating – whole foods without labels (meat, fish, vegetables, eggs, offal, greens, nuts, seeds, etc. ).
Tip: If you can't eat a lot of greens, make a green smoothie. It contains useful substances: fiber - one, vitamins - two, minerals - three.
Contents:
- a handful of greens,
- half cucumber,
- half avocado,
- half green apple,
- water (the amount depends on the desired consistency of the smoothie).
Mix all the ingredients in a blender and eat immediately. Yes yes, this is not a mistake. It is correct to eat the smoothie with a spoon and not drink it in one gulp.
Method 6. Introduction of a complete diet.
The basic principle of good nutrition is to give, not take. It is necessary to exclude harmful, "junk" foods from the diet and add high-quality protein, fat, sources of complex carbohydrates, fiber from fruits, berries, vegetables, herbs and seeds. Diversity is very important!
Tip: When searching for recipes, visit culinary sites with real reviews. There is valuable data there.
Or you can use a ready-made formula - 326 recipes for complete meals, 23 video lessons and 13 lessons from professionals in the field of culinary and nutritional science. You will learn not only how to quickly prepare healthy and diverse food, but also how to create your own recipes using special makers, how to select products, kitchen appliances, dishes and household chemicals.
Method 7: Using the correct plates.
Many people have been accustomed to finishing everything on their plate since childhood. Try choosing smaller plates and cutlery than you usually use.
As a basis, you can use a bowl the size of two palms or a flat serving plate.
Sleep as an important part of lazy weight loss
You need to get enough sleep to be energetic during the day and not try to cheer yourself up with donuts and sweets. Lack of sleep reduces the body's reserves. A person does everything slower, thinks worse and overeats - this is "hello" to extra pounds! Therefore, proper sleep helps you lose weight.
You need to fall asleep between 22: 00 and 23: 00. The more sleep you get before midnight, the better; Supports melatonin production. Of course, it will be difficult for those who go to bed after 24: 00 to switch to this mode immediately. Therefore, they should try to go to bed 15 minutes earlier every 3-4 days.
It is important to remember to turn off all electrical and electronic devices, move your phone away from your bed or put it on airplane mode. Digital noise negatively affects the quality of your sleep.
Advice for those who can't sleep
- Do not drink beverages containing caffeine (cocoa, coffee, energy drinks, black tea, matcha) after 16: 00. Choose herbal teas based on chamomile, valerian or passionflower;
- Take a magnesium salt bath (Epsom salt). The procedure helps to normalize the emotional state, relieve stress and tension, remove excess fluid and toxins from the body.
How to make magnesium baths:
- Fill the tub with warm water.
- Add 500g of Epsom salt and mix well until it dissolves completely.
- Take a bath for 15-20 minutes.
- After the procedure, dry your body with a towel and rest for an hour.
- To replenish fluids, drink water or, better yet, herbal tea with lemon balm.
If you do not have the opportunity to take a bath, you can make a magnesium foot bath. Dissolve 100 g of salt in 10 liters of water, the process takes 30 minutes.
If you have trouble falling asleep, a ritual that will prepare your body for sleep may be useful. For example, salt bath, warm shower, reading a book, meditation (attention training).
It is good to use applicators Lyapko, Kuznetsova and others. They reflexively affect the nervous system, as a result, overexcitation is quickly relieved, which allows you to fall asleep. It is enough to lie on them for 15-20 minutes so that the head, neck and back are affected.
Recommendation: Sleeps very well in a dark (thick dark curtains or sleep mask), humid (humidity 50–60%), quiet, cool (18–20 °C) "cave".
The important thing is to set up every evening for an interesting tomorrow. You will find that by doing this it will be much easier to wake up.
How can you start your morning the right way if you are lazy about losing weight?
How you spend the first hour of the morning affects your mood during the day and the quality of your sleep at night. After sleep, it is necessary to start the metabolism and activate intestinal function. You should start every morning with simple (no less effective) lymphatic drainage exercises. By doing these, you can get rid of bloating, which will lead to rapid weight loss. Massaging problem areas (abdomen, hips) with a dry brush along the lymph flow will also help to easily tighten the skin.
- Do the "vibrating cockroach" exercise. Lying on your back, raise your arms and legs and begin to shake them silently, as if you were shaking, for a minute.
- Lymphatic drainage spurts. Perform hundreds of fast, low jumps. If you can't jump, stand up on your toes and tap your heels on the floor.
Physical activity for lazy weight loss
So we move on to physical activity. Many will say that they do not like sports, and in general this is no longer lazy weight loss. In any case. There is no need to torture yourself by training for hours and work out in the gym almost around the clock. This does more harm than good. By doing the exercises for just 5 minutes every day, you will quickly feel the results.
Sometimes it is enough just to sit less and also try to distribute physical activity more or less evenly throughout the day. Set aside the things you need so you can get up and get to them. And in general, standing more makes work more productive.
They say if you've done your job, go for a walk. Still, it is better to take a break from work. Stand up for at least a few seconds and then sit down a little differently. By the way, sitting and sitting are different. For example, squatting places high static load on the leg and core muscles. You can use a sports fitball instead of an office chair.
Don't forget to walk. To the known methods (replacing the elevator ride with walking up the stairs, going shopping in a distant store), you can add walking on an uneven surface (soil, sand, stones). This burns more calories than walking on smooth asphalt.
Play badminton, volleyball, cycling, roller skating or roller skating with your kids or friends. Choose the game types you like. In this case, you will both have fun and lose weight. The minimum number of steps per day should be at least 8, 000, preferably 10, 000.
Recommendation:
- Don't try to train intensely right away. It gets a little better, but often;
- If you are taking medication and still cannot lose weight, check with your doctors to see if the medications are affecting you. Doctors should try to find an alternative.
Solution
It is clear that everyone wants to lose weight quickly. The most important thing to remember is that excessive physical activity is harmful and harmful to health. Strict diets always lead to breakdowns.