Lazy weight loss- how to lose excess weight without exhausting exercise, strict diets and calorie counting.
Lazy weight loss - for whom?
It happens that your jeans don't fit your stomach and you need to lose weight urgently. However, sometimes it is not possible to add training to a very busy schedule - there are not enough days in the week. If you don't have the time or energy to lose excess weight, and the word "diet" scares you, don't despair, there is always a way out. For example, lazy weight loss is safe without harm or harm to health. Many people think this is just a fairy tale, but in fact everything is real. Let's find out now.
Correction of the water-salt regime during lazy weight loss
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 body weight is sufficient. Precisely water, not juice, sweet soda, coffee or tea with sugar and milk. In addition to plain water, you can drink herbal infusions and green tea.
Water is a tool to support detoxification and remove toxic substances and metabolic products from the body. In conditions of dehydration, the elimination process is disrupted and toxins are deposited in adipose tissue!
Tip: try starting each main meal with a glass of warm water (38–40 °C) and a splash of lemon juice. It has an effective impact on the body:
- stimulates intestinal function and accelerates metabolism;
- helps you understand whether you are really hungry (if you want to eat after a glass of water, this is really hungry).
Be careful in choosing drinking water. Boiled tap water is not the best solution. You should choose filtered water. However, it is necessary to pay attention not only to the purity, but also to the mineral composition of the water. Therefore, it is a good idea to enrich it. The choice is quite large:
- coral sand,
- shungite,
- ionizing rod,
- drops with minerals,
- mineral water, etc.
The best solution is to install a reverse osmosis filter with an ionizer at home.
Tip: add one glass of mineral water to every liter of plain water, after the gas has been released.
People who care about their health must maintain not only water, but also the water-salt balance in the body. To do this, simply reduce the amount of sodium in the diet (reduce salt, avoid eating processed foods, sausages, baked goods) and increase the amount of potassium (add whole plant foods to the diet).
Tip: use natural spices and herbs (rosemary, thyme and many others) instead of salt. Salt does not need to be abandoned altogether, the consumption norm is 3 grams per day. It is better to choose pink Himalayan salt, rich in microelements.
How to do it without counting calories when losing weight lazily
The golden way for those who want to lose weight is to burn more than they consume, that is, create a calorie deficit. Therefore, one popular way is to count calories. A rather time-consuming process that can lead to eating disorders. We can do without him.
Method 1: Chew thoroughly.
When a person chews thoroughly, he eats less. This happens because the saturation signal reaches the brain with a slight delay.
Many people don't know how to chew productively. Simple rules can help you focus on food:
- put away your cell phone, books, turn off the TV 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 get up from the table early;
- After 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 food when it has become mush and has a sweet taste. Only then take a fork or spoon and continue eating.
Method 2. Establish a diet.
Try not to skip breakfast and afternoon meals, so you don't overeat in the afternoon or even at night.
Tip: if you don't want to eat, try drinking a glass of water 30 minutes before eating, adding a tablespoon of lemon juice, ginger juice and a few grains of pink salt. This drink will help stimulate appetite and improve the digestive process. Do not force yourself to eat, listen to your own body and learn to decipher its signals. For example, lack of appetite in the morning may be a symptom of bile stagnation or impaired detoxification processes.
Method 3: Clear space.
Fat burning occurs when insulin levels are low, namely between meals. Therefore, stop bit by bit, long live the pure intervals! Ideally maintain an interval of 3-4 hours during the day and 12-16 hours at night.
Suggestion:
- eat only at the dining table so that other objects, such as the sofa, are not in contact with food;
- sour, spicy, bitter taste effectively stops appetite;
- if you can't live without snacks, let it be raw vegetables, nuts, but not fruit.
Method 4. Narrowing the feeding window.
Set a period in which you will eat. Start, for example, with a period of 10 hours (from 09. 00 to 19. 00), gradually reducing it to 8 hours. The shorter the interval, the less food you can eat. Otherwise, "I love to eat" can turn into obesity. But this does not mean that you have to consume food for 8-10 hours - the number of meals should be 2-3.
It is important to remember contraindications: insulin resistance and diabetes mellitus, gallstone disease and bile stagnation, inflammatory diseases of the stomach and intestines, adrenal fatigue, exhausting physical activity. The presence of a disease requires consultation with a doctor and integrative nutritionist.
Method 5. Choose foods with the required calorie content.
Eat more low-calorie foods and fewer 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 usually have a higher calorie content, there is no point in counting calories from whole foods. Give yourself an 80% clean diet - and the process of lazy weight loss will begin! Clean eating - whole foods without labels (meat, fish, vegetables, eggs, organ meats, greens, nuts, seeds, etc. ).
Tip: If you can't eat many vegetables, make a green smoothie. It contains useful substances: fiber - one, vitamins - two, minerals - three.
Ingredients:
- a handful of vegetables,
- half cucumber,
- half an avocado,
- half green apple,
- water (the amount depends on the desired smoothie thickness).
Mix all ingredients in a blender and eat immediately. Yes, yes, this is not a mistake. It's true to eat a smoothie with a spoon, and not drink it in one gulp.
Method 6. Introduction to a complete diet.
The basic principle of good nutrition is not receiving, but giving. It is important to eliminate harmful "junk" foods from the diet, and add high-quality sources of protein, fat, complex carbohydrates, fiber from fruits, berries, vegetables, herbs and whole grains. Variety is very important!
Tip: When looking for recipes, visit culinary sites that contain real reviews. There's valuable data there.
Or you can use ready-made formulas - 326 complete food recipes, 23 video lessons and 13 lectures from professionals in the fields of culinary science and nutrition. You will not only learn how to quickly prepare healthy and varied food, but also how to create your own recipes using special constructors, selecting products, kitchen utensils, dishes and household chemicals.
Method 7: Using the right plate.
Many people have been used to eating everything on their plate since childhood. Try to choose plates and cutlery that are smaller than what you usually use.
You can use a flat serving bowl or plate the size of two palms as a base.
Sleep as an important part of lazy weight loss
To be energetic during the day and not try to cheer yourself up with buns and sweets, you need to get enough sleep. Lack of sleep reduces the body's reserves. Someone does everything slower, thinks worse and overeats - "hello" to those extra pounds! This is why getting enough sleep helps you lose weight.
You should fall asleep between 22: 00 and 23: 00. The more time you sleep before midnight, the better - this supports melatonin production. For those who sleep after 24. 00, it will certainly be difficult to immediately switch to this mode. 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 negatively impacts the quality of your sleep.
Tips for those who can't sleep
- After 16: 00, do not drink drinks containing caffeine - cocoa, coffee, energy drinks, black tea, matcha. Choose herbal teas based on chamomile, valerian, or passionflower;
- Magnesium salt baths (Epsom salts). This procedure helps to normalize the emotional state, relieve stress and tension, and remove excess fluid and toxins from the body.
How to make a magnesium bath:
- Fill the bathtub with warm water.
- Add 500g Epsom salt, stir well until completely dissolved.
- Shower for 15-20 minutes.
- After the procedure, pat your body dry with a towel and rest for an hour.
- To replenish fluids, drink water, or better yet, herbal tea with lemon balm.
If you don't have time to shower, you can make a magnesium foot bath. Dissolve 100 g of salt in 10 liters of water, the procedure lasts 30 minutes.
If you have trouble sleeping, rituals that prepare your body for sleep may help. For example, salt baths, warm baths, reading books, meditation (attention training).
It is good to use the applicators Lyapko, Kuznetsova and others. They reflexively affect the nervous system, as a result, overexcitation quickly decreases, which allows you to fall asleep. Just lie down for 15-20 minutes, affecting the head, neck and back.
Advice: sleep well in a "cave", which is dark (thick dark curtains or sleep mask), humid (50–60% humidity), quiet, cool (18–20 °C).
The main thing is to tune in every evening to an interesting tomorrow. By doing this, you will find that waking up will be much easier.
The right way to start the morning if you are lazy about losing weight
How you spend the first hour in the morning affects your mood during the day and the quality of your sleep at night. After sleep, it is necessary to start metabolism and activate bowel function. Every morning you should start with simple (no less effective) lymphatic drainage exercises. By doing so, you can eliminate swelling, which in turn will lead to rapid weight loss. And massaging problem areas (tummy, buttocks) with a dry brush along the lymph flow will help to easily tighten the skin.
- Exercise "Vibrating cockroach". Lie on your back, raise your arms and legs and start shaking them slowly, as if shaking, for one minute.
- Lymphatic drainage surges. Do one hundred fast, low jumps. If you can't jump, rise on your toes and press your heels into the floor.
Physical activity to lose weight lazily
So we do physical activity. Many will say that they do not like to exercise, and in general this is no longer lazy to lose weight. No matter what the circumstances are. No need to torture yourself with hours of training and working out in the gym most of the time. This does more harm than good. By doing just 5 minutes of exercise every day, you will quickly feel the results.
Sometimes it is enough to just sit less, and also try to distribute physical activity more or less evenly throughout the day. Put away the things you need so you can get up and get them. And in general, standing more makes work more productive.
He said, if you have finished your task, go for a walk. Still, it's better to take a break from work. At least stand for a few seconds, then sit a little differently. By the way, sitting and sitting are different. For example, squatting 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 to walk. To the well-known methods (replacing the elevator ride with the stairs, shopping in a distant store), you can add walking on an uneven surface (earth, sand, rocks). This burns more calories than walking on smooth asphalt.
Play badminton, volleyball, bike, roller skating or rollerblading with your kids or friends. Choose the type of game you like. In this case, you will have fun and lose weight at the same time. The minimum number of steps per day should be at least 8, 000, and preferably 10, 000.
Suggestion:
- Don't immediately try to train intensely. A little is better, but often;
- If you are taking medication and still can't lose weight, check with your doctor to see if the medication is affecting you. Doctors should try to find alternatives.
Conclusion
Of course everyone wants to lose weight quickly. The main thing to remember is that excessive physical activity is dangerous and detrimental to your health. Crash diets always cause harm.