lazy weight loss

lazy weight loss- A way to get rid of extra pounds without hard workouts, strict diets and counting calories.

Lazy Weight Loss – Who is it for?

It happens that your jeans do not fit your stomach and you need to lose weight urgently. However, sometimes it is not possible to combine training into a very busy schedule - there are not enough days in the week. If yourDo not be discouraged if there is neither time nor energy to lose excess weight, and the word "diet" scares you, there is always a way out. For example, safe lazy diet without harm or harm to health. Weight loss. Many people consider it a fairy tale, but in fact everything is real. Let's figure it out now.

Correction of water-salt regime during lazy weight loss

Plain water is the first place to start healthy weight loss, because insufficient fluid intake is one of the causes of excess weight. How much to drink per day? 30-35 ml of water per 1 kg of weight is enough. Just water, not juice, sweetened soda, 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 to support detox and remove toxins and metabolic products from the body. In a state of dehydration, elimination processes are disrupted and toxins accumulate in the adipose tissue!

Tip: Try starting each main meal with a glass of warm water (38-40 ° C) with a small amount of lemon juice. This has an effective effect on the body:

• Stimulates intestinal function and speeds up metabolism;
• Helps you understand if you are really hungry (if you want to eat after a glass of water, that's 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 take care not only of the purity, but also of the mineral composition of the water. Therefore it is good to enrich it. Is. The choice is quite big:

• coral sand,
• shungite,
• ionizing rods,
• drops with minerals,
• Mineral Water, etc.

The best solution is to install a reverse osmosis filter with an ionizer at home.

Tip: After releasing the gas, add one glass of mineral water to every liter of ordinary water.

People who care about their health should maintain not only water, but also water-salt balance in the body. To do this, reduce the amount of sodium in food (reduce salt, avoid processed foods, sausages, Avoiding baked goods) and increasing potassium intake (including whole plant foods in the diet) are sufficient.

Tip: Use natural spices and herbs (rosemary, thyme and many others) instead of salt. There is no need to give up salt at all, the norm of its intake is 3 grams per day. It is better to choose pink Himalayan salt, itIt is rich in micro elements.

How to be lazy without counting calories while losing weight

The golden way for people who want to lose weight is to burn more calories than they consume, i. e. create a calorie deficit. Therefore, one of the popular methods is counting calories. A quite labor-intensive process thatCan lead to eating disorders. We can do without it.

Method 1: Chew thoroughly.

When a person chews well, he eats less. This happens because the signal of satiety reaches the brain with a slight delay.

Many people do not know how to chew productively. Simple rules can help you concentrate on food:

• Put away your phone, books, turn off the TV while eating;
• Include raw vegetables at every meal. These are difficult to swallow without chewing;
• Allocate 20-30 minutes for breakfast, lunch and dinner and do not get up from the table earlier;
• Putting 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 the food when it turns into puree and tastes sweet. Only then take a fork or spoon and continue eating.

Method 2. Establishing a diet.

Try not to skip morning and lunch meals so that you do not overeat in the evening or night.

Tip: If you don't feel like eating, try drinking a glass of water mixed with a tablespoon of lemon juice, ginger juice and a few grains of pink salt 30 minutes before meals. This drink will help increase your appetite and aid the digestion process. Will help to get started. Do not force yourself to eat, listen to your body and learn to understand its signals. For example, loss of appetite in the morning can be a symptom of blockage of bile or disruption of detoxification processes.

Method 3: Clear free space.

The fat burning process occurs when insulin levels are low, i. e. between meals. So, ditch the piecemealism, live longer cleanse intervals! It is ideal to maintain a gap of 3-4 hours during the day and 12-16 hours at night.

Advice:

• Eat only at the dining table so that other objects, such as the sofa, are not connected to the meal;
• Sour, spicy, bitter tastes effectively inhibit food cravings;
• If you can't live without snacks, have raw vegetables, nuts, but not fruits.

Method 4. Narrowing the eating window.

Set a period during which you will eat. For example, start with a period of 10 hours (from 9: 00 to 19: 00), gradually reduce it to 8 hours. The shorter the period, the less you will eat. Can eat. Otherwise, "I like to eat" can turn into obesity. But this does not mean that you should eat for the whole 8-10 hours - the number of meals should be 2-3.

It is necessary to remember the contraindications: insulin resistance and diabetes mellitus, cholelithiasis and bile stasis, inflammatory diseases of the stomach and intestines, adrenal exhaustion, strenuous physical activity. The presence of any disease requires consultation of a doctor and integrative nutritionist. it occurs.

Method 5. Selection of foods with the required calorie content.

Eat more low-calorie foods and less high-calorie foods. Reduce the amount of simple carbohydrates (sweets, baked goods) in your diet, increase the amount of fiber (green vegetables, raw vegetables).

Industrial products are generally high in calories; There's no point counting calories from whole foods. Provide yourself with an 80% clean diet - and the lazy weight loss process will begin! Clean eating – whole foods without any labels (meat, fish, vegetables, eggs, organ meats, greens, nuts, seeds, etc. ).

Tip: If you can't eat a lot of green vegetables, make a green smoothie. It contains useful substances: fiber - one, vitamins - two, minerals - three.

Material:

• a handful of greens,
• half cucumber,
• half avocado,
• half a 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, it is not a mistake. It is better to eat the smoothie with a spoon rather than drinking it in one gulp.

Method 6. Introduction to complete diet.

The basic principle of good nutrition is not to take, but to give. Removing harmful, "junk" food from the diet and including high-quality sources of proteins, fats, complex carbohydrates, fiber from fruits, berries, vegetables, herbs and seeds. It is necessary to do. Variety is very important!

Tip: When looking for recipes, visit culinary sites that have real reviews. There is valuable data there.

Or you can use ready-made formulas - 326 recipes for complete meals, 23 video lessons and 13 lectures from professionals in the field of culinary and nutrition science. You will not only learn how to quickly prepare healthy and varied meals, but also use the special constructorHow to create your own recipes using, how to select products, kitchen gadgets, dishes and household chemicals.

Method 7: Using the Right Plates.

Many people have been accustomed since childhood to finish everything on their plate. Try to choose smaller plates and cutlery than the ones you usually use.

You can use a bowl the size of two palms or a flat serving plate as a base.

Sleep is an important part of lazy weight loss

To remain energetic during the day and not try to please yourself with buns and candies, you need to get enough sleep. Lack of sleep depletes the body's reserves. A person does everything slowly. Think badly and overeat - say "hello" to those extra pounds! This is why proper sleep helps you lose weight.

You should go to sleep between 22: 00 and 23: 00. The more time you sleep before midnight, the better - it supports melatonin production. For those who went to bed after 24: 00, Certainly it would be difficult to switch to this mode immediately. Therefore, they should try to go to bed 15 minutes earlier every 3-4 days.

It's important to remember to turn off all electrical and electronic devices, keep your phone away from your bed, or put it on airplane mode. Digital noise has a negative impact on the quality of your sleep.

Tips for those who can't sleep

• After 16: 00 do not drink caffeinated drinks – cocoa, coffee, energy drinks, black tea, matcha. Opt for herbal teas based on chamomile, valerian or passionflower;
• Take magnesium salt baths (Epsom salt). The procedure helps to normalize the emotional state, relieve stress and tension, and remove excess fluid and toxins from the body.

How to take a magnesium bath:

1. Fill the bathtub with hot water.
2. Add 500 grams of Epsom salt, mix well until completely dissolved.
3. Take bath for 15-20 minutes.
4. After the procedure, pat your body with a towel and rest for an hour.
5. To replenish fluids, drink water, or even better, herbal tea with lemon balm.

If you do not have the opportunity to take a bath, you can make magnesium foot baths. Dissolve 100 grams of salt in 10 liters of water, the procedure lasts 30 minutes.

If you have trouble sleeping, a ritual that will prepare your body for sleep may help. For example, salt bath, hot shower, reading a book, meditation (mindfulness training).

It is good to use Applicators Lyapko, Kuznetsova and others. They affect the nervous system reflexively, as a result, overexcitation quickly goes away, making you fall asleep. It is enough to lie on them for 15-20 minutes, causingHead, neck and back are affected.

Advice: Sleep very well in a "cave", where it is dark (thick blackout curtains or a sleep mask), humid (humidity 50-60%), cool, cool (18-20 ° C).

The main thing is to be prepared each evening for an interesting tomorrow. By doing this you will find that waking up will be much easier.

How to start your morning right if you are lazy about losing weight

How you spend your first hour in the morning has an impact on 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. Every morning you should do simple (noNo less effective) should start with lymphatic drainage exercises. By doing these, you can get rid of swelling, which will lead to rapid weight loss. And massage of problem areas (abdomen, buttocks) with a dry brush along with the flow of lymphDoing this will help in tightening the skin easily.

• Exercise "Vibrating Cockroach". Lying on your back, raise your arms and legs and begin to shake them quietly, as if vibrating, for a minute.
• Lymphatic Drainage Jumps. Do a hundred fast, low jumps. If you can't jump, rise up onto your toes, hitting your heels on the floor.

Lazy Physical Activity for Weight Loss

So we move on to physical activity. Many people will say that they do not like to play sports, and in general this is no longer lazy weight loss. No matter what it is. There is no need to spend hours training yourself and working out in the gym around the clock. This does more harm than good. Just exercising for 5 minutes every day will help you feel results quickly.

Sometimes just sitting less is enough, and also trying to distribute physical activity more or less evenly throughout the day. Put away the things you need so you can get up and reach them. And generalIn general, standing more makes work more productive.

They say, if you have done your work, go for a walk. Still, it is better to take a break from work. Stand for at least a few seconds, and then sit in a slightly different way. Well, getting up and sitting is different. Is different. For example, sitting places a high static load on the leg and core muscles. Instead of an office chair, you can use a sports fitball.

Don't forget about walking. To the well-known methods (climbing the stairs instead of riding the elevator, shopping at a distant store), you can add walking on an uneven surface (earth, sand, stones). This burns more calories than walking on smooth asphalt.

Play badminton, volleyball, cycling, roller skating or roller skating with your children or friends. Choose the type of sports you like. In this way, you will have fun and also lose weight. The minimum number of steps per day should be at least 8, 000 and preferably 10, 000.

Advice:

• Don't try to do intense training right away. It's better a little, but often;
• If you are taking medications and still are not losing weight, check with your doctors to see if the medications are working for you. Doctors should try to find an alternative.

conclusion

It is clear that everyone wants to lose weight quickly. The main thing to remember is that excessive physical activity is unhealthy and harmful to your health. Strict diets always lead to breakdowns.