Many people who are overweight, wondering about the possibilities of weight reduction without the use of diets. To lose In fact, weight without diet is quite realistic. Wherein, if it is well-written algorithm actions to fix where there are no strenuous Training and hard restrictions in the menu, so you can not only bring the figure in order, but also for a long time, the result achieved.
Motivation to lose weight at home
The right Motivation is the key to effective weight reduction. You can't stimulate me to such criteria, as punishment, or pain, but such a motivation factors, such as money, awards, and positive emotions, they act very well. But the strongest incentive to lose weight, the self-assertion is.
The right Motivation, you can safely start the process of losing weight and not less triumphant, to finish it. Under the word "triumphant" is not only the jubilation, but also the self-esteem.
Rational Motivation. Rational Motivation is in the methodology of cognitive therapists D. Beck. It is a perfect Option for people who are used to keeping everything under control, make clear plans, lists to write and formulate very concrete goals.
How to create rational Motivation to lose weight:
- You need to make a list of what you will now, after the successful slimming, as well as a list of what not to do. Make a note of everything you want, from the birth of the child and ends with the purchase of a lace mini skirt.
- The most important, in your opinion, the points need, write on a separate sheet of paper and always carry. But not only carry, but to read regularly.
- It is recommended that you regularly read your recordings before the next meal.
- You have to for a particular purpose, but not necessarily, a straight line parallel with the weight. For example: "until the end of the month, I need to learn how to drink coffee without sugar, and completely pastries give up". Adherence to a diet can also a Mini of this target.
- The goal must necessarily be a task. For example, if the target is a waiver of the addition of sugar in hot drinks, the the task is on Monday, the implement 1 spoon less, on Tuesday to 2 spoon less, etc.
- Not only a lot of difficult goals should be. For the month of it is enough for 2-3 goals so you can reach a lot easier.
- You should have a separate Notebook, ascertive, it is 2 halves, with the signing of the first half of the word "Plan", and the second half with the word "fact".
Emotional-Stress-Motivation. Dr. kovalkov believes the most effective Motivation for weight loss emotional-Stress-Motivation. The same opinion is of the most a nutritionists. This type of Motivation is best suited for girls fixated on their appearance, on fashion trends. Not alien, they are those women who have born children and completely forget about yourself.
As an emotional-Stress-Motivation:
- We must advise you to see a doctor, go to a comprehensive diagnosis-and ask him to you with detailed information regarding the risk of overweight for health.
- Next, you should think seriously about what will happen in the future, if the weight continue to increase. It should be understood that short-term diets will only help to increase it.
- To lose weight, you need to not only for beauty, but also for the health, for as long as possible strong and active woman to stay.
- Should the diet to follow based on the principles of proper nutrition, the book nutritionist, and begin your preferred.
- You should not flaunt their first successes. Must continue to decrease as long as the end result will not be achieved.
Motivation to lose weight with visualization. The authors of the system of the positive psychology look at the most effective weight loss Motivation with the visualization. Such a hike is ideal for creative natures, to inspire the simple, the beauty, not healthy life style.
How to make a Motivation with the visualization:
- In Detail, thinking about how to live a happy life after the departure of overweight.
- You need to regularly motivating stories to write about, what will you do after losing weight.
- Slimming inspired, make a Collage about your future life or the recording of the history of Baden-Württemberg about their plans.
- Each time, going to the mirror, you need to convince yourself that you are worthy of life bright and much more intense.
- You must begin living as if the extra weight is already gone. For example, you can upgrade today to part of your wardrobe.
- Create a Collage with your own slim figure, and place it in a prominent place.
- Every time, when laziness comes and bothers to do the exercises, you need to thin and taut.
- To successfully lose weight, you need to the methodology, in fact, on forces. Not to criticize self, not to condemn, and to punish even more.
Principles of proper nutrition at home slimming
Principles of proper nutrition must be adhered to throughout life and not only during a certain period of time. Proper nutrition must be a habit. Only in this way will be able to hold your figure in order, stay healthy and make life harmonious.
Principles of correct diet:
- The menu should be varied.
- Watch the calorie content of their daily diet.
- You eat at least 4-5 times a day.
- You can eat food, swallow slowly, slowly the next portion.
- The food, chew thoroughly.
- On the table in the presence of soups should be.
- You must eat fruit and Can.
- You should have a drinking cure.
- At dinner and at Breakfast the emphasis is on Protein products must.
- During the dinner, you need to be Able to preferably, grains, and milk products.
- Every day you need to drink milk-based beverages with little amount of fat.
- The food should always be freshly prepared.
- Once per week you will need to arrange a fasting day.
- You need to keep your body with the intake of vitamins and minerals.
- Eat only when the feeling of Hunger.
- People older than 40 years must be.to the principles of right diet, focusing on dairy products and drinks
- People older than 50 years is absolutely necessary, reducing the amount of salt as well as drinking plenty of fluid.
Forbidden and allowed food for proper nutrition
Foods that can be eaten:
- Can, and fruit in any Form.
- Porridge and grits.
- The Berries.
- Dried Fruit, Nuts.
- Poultry and lean meat.
- The milk and milk products.
- The gifts of the sea.
- Green Tea.
The restriction of products from the following list does not mean that it is necessary at all. All the foods in moderate quantities consumed that are not harmful for the body. Under the condition that, in humans, there are some disease, either he adheres to the diet, of the number of products, at least temporarily, abandon the need to at all.
List of forbidden foods:
- All fried and spicy food.
- Sausages, Sausages, Sausages, Bacon.
- Fatty Meat.
- All of the products, the Smoking process, marinating or pickling.
- White bread and Muffin.
- Tea and coffee, strong tea leaves.
- Sweets and confectionery.
- Fast Food, Chips, biscuits, oily sauces.
To remove from your menu, you need to drinks and sweet and quick meals.
Approximate menu for 1 day to lose weight at home
To begin to eat correctly, you need to decide what number of calories per day you need to a specific body. The average is 2000 kcal. To start the process, slimming, diet, need to cut to 1600 kcal. This is the number of calories you should meals divided into 5 main.
Sample menu proper nutrition on day 1 will look as follows:
- Breakfast. During Breakfast, you saturate the body proteins and carbohydrates must. Therefore, Breakfast can consists of a one-oatmeal, crusty bread or cereal. Supplement it allows, yogurt, a piece of cheese or yogurt without sugar.
- The second Breakfast. It should be simple: 100 grams of favorite fruits, or you can use, eat dried fruit or nuts. You can also have a Cup of yogurt drink without any sugar or 100 G of cottage cheese to eat.
- Lunch. This is the main meal, so he will have the hearty. You can pasta, the choice of eating 100 grams of durum wheat flour, buckwheat, or brown rice. Combined this dish with onions, peppers and carrots. Boiled Chicken Fillet. Salad from fresh with Dressing made of yogurt, soy sauce, and contained contained olive oil.
- Afternoon snack. Up for dinner, your appetite, a glass of freshly squeezed juice or fruit.
- Dinner. He should not burden the digestive tract. You can fruits the choice to eat 150 G of rabbit meat, Turkey, chicken, beef, fish, or sleeve. Complement your meat dishes should be vegetable salad.
- Before going to bed. You can drink a glass of speciality coffee from chicory, yogurt without added sugar or yogurt.
To drink water throughout the day, green tea. You can as a beverage decoction of rose hips, Ginseng or ginger to use, if there are no contraindications.
On the menu, the volume of the portions to be guided, but you can increase or decrease, depending on the original weight of the Person, but also of what amount of calories he needs to be within a day consumed. Well, if there is the possibility of a consultation with a nutritionist.
What will be the result?
The right diet will feel the following results:
- The improvement of health, as the body is getting all the nutrients he will need.
- A good complexion. It has long been known that all the problems with the skin – it is a consequence of the disorders of the internal organs, primarily the intestines. With the right nutrition, the skin can look radiant and beautiful.
- A slim figure. The shapes are feminine and seductive.
- Improves hair quality. When the body receives a sufficient amount of vitamins and trace elements, this is reflected necessarily on the condition of the hair, and in the best way.
Interesting recipes PP (proper nutrition)
For the preparation of pancakes you need the following products:
- 0.2 kg of cottage cheese skinny.
- 2 Tablespoons Of Oat Bran.
- An egg and 3 egg whites.
- 2 Tablespoons Of Plain Yogurt.
All of the products with each other to mix, from the resulting dough pancakes fry. Frying pan a non-stick coating should be prohibited, since the oil add the roast.
Cheese omelette with red fish with Sauce Guacamole
For the preparation of the dishes, you need the following products:
- Two Eggs.
- Salt, pepper to taste.
- Red Fish.
- Hard cheese.
- The Sauce Is Guacamole.
Whisk, add the herbs, season with salt and pepper, then fried on a dry frying pan. After 2 minutes of frying, add grated cheese and red fish. Before serving the Sauce, pour Guacamole.
Noodles and beef
Beef Stew. Garlic, beans in the pods, and peppers fried in a pan, add a little contained contained olive oil, then administered Can add half a Cup of water and saute. 10 minutes later in the pan, mushrooms, herbs, soy sauce, and pepper sprayed. Stew to to the full readiness.
Separately, you cook the pasta, the rice, although it is possible to take and a normal durum wheat pasta. You mix the noodles and beef. The dish is ready. From the top you can sprinkle with chopped herbs.
Chicken breast PP
The chicken breast, salt, pepper and spread on a sheet of parchment. Top with a slice of tomato, onion and chilli and place. Wrap the parchment so that the chicken was in him, as in an envelope. The meat and sprinkle in a preheated oven for 20 minutes.
Salad and salmon
For the preparation of the dishes, you need the following products:
- 0.2 kg of salmon.
- Clove of garlic.
- A Drop Contained Contained Olive Oil.
- Red Onion.
- Salt and pepper to taste.
Salmon garlic sprinkled the top with contained contained olive oil, salt and pepper and place in oven for 10 minutes at 200 degrees. Separately, you prepare a salad, cut the Avocado, onion, cilantro, peppers added, and spiced with lemon juice.
Chicken with zucchini and chickpeas
For the preparation of the dishes, you need the following products:
- Chicken Breast – 2 PCs.
- Onion – 1 PC.
- Cherry tomatoes.
- Water – 100 ml
- Boiled Chickpeas.
- A zucchini.
- A Tablespoon Of Tomato Paste.
- Ground black pepper, and cumin.
Chicken breast rubbed with cumin and pepper. Fry together with the onions in the pan until they are soft. Add in the frying pan, Cherry tomatoes, tomato paste, zucchini and water. Stew for a quarter of an hour, without forgetting to stir occasionally.
Cheese cake PP
For the preparation of the dishes, you need the following products:
- Quark up to 5% fat – 0.3 kg.
- Two Tablespoons Of Honey.
- Bitter Chocolate.
- Cherries for the filling.
Chocolate needs to melt and smear with silicone muffin cups, remove in the freezer for 2 minutes, then remove it, wear another layer of chocolate and freeze again.
For the filling through the blender cottage cheese, banana and honey, and half of it to fill molds, put them in the freezer for 15 minutes.
Is cherries by the Mixer and distributed in the ramekins. Top cheese mixture, cover and put back in the freezer. Then remove it with a layer of chocolate and put them in the freezer over night. In the morning, you can transfer the cheesecake in the fridge, they lose their shape.
By the blender, a banana, an egg and a protein flow of oatmeal, half a Cup of. The resulting mass is distributed on parchment, in the oven for an hour and baked for a quarter, slightly chilled.
In 0.2 L of milk, half a package of dissolved Gelatine, warm-up, but do not boil. Pour the finished filling on the cake and put it in the fridge for the whole night.
By the blender flow of cherries. In water, the second half of the pack of the gelatin, heating to dissolve, but do not bring to a boil. Administered to the milled gelatin cherry. Once the milk hardens the filling, pour clean cherry filling and put back in the fridge. If the cherry is in a layer of jelly, cakes, ready.
PP beverages to the metabolism
For the preparation you will need the following products:
- 0.6 kg of pulp of watermelon.
- 0.3 L Of Water.
- The half of the lemon.
- Three Tablespoons Of Chia Seeds.
In a suitable vessel pour water and add the seeds of Chia. Watermelon through the blender, pour lemon juice to it. Mix the resulting pulp with water, cooled, and served on the table.
For the preparation of Smoothies, you need the following products:
- Half a Cup of pineapple juice and orange juice.
- A glass of pineapple diced.
- The half of the banana.
Pineapple and bananas clean from the shell, cut into cubes and cool. Mix pineapple and orange juice, splashed to him, frozen fruit. With an immersion blender, you bring the mass until a homogeneous consistency. The finished Smoothie in glasses of bottled fruit to decorate.
Taking care of yourself at home slimming
Get rid of excess weight – that means not only to get a slim figure, but also to be in a good mood, but also a feeling of lightness throughout the body. But often, women faced with such a Problem, such as blotchy skin. Therefore, a need for tips about streamlining how the excess skin and do, as well as so that you are not published.
Hot and cold showers. Improve the Turgor of the skin enables hot and cold showers. During water procedures you need to have a Massage glove. They lead the movement in the photo, starting with the feet, gradually moving upward. should according to the scheme, After the treatment of the buttocks and of the thighs on the switch joints to the hands and wrist, up to the shoulders and then the abdomen, back, and chest. You can also dry Massage glove.
The rules of recording, contrast showers:
- In the first minutes of the recording, change the showers, the water should be hot.
- Your temperature only gradually, resulting in the hot state. Time to pour over with hot water from 30 seconds to 1.5 minutes.
- Then you should make sharp with cold water. Resist 30-90 Seconds.
- Alternating hot and cold showers to 3 to 5 times.
- Fill in the proceedings, should be taking a cold shower.
Temperature differences of only gradually. During the entire process 10 minutes should be. If you meet all the above-mentioned rules, is able to, for a long time, cheerfulness and good mood charge.
The daily intake of hot and cold showers improves the skin's blood circulation, which contributes to its smoothing. To enhance the effect, it is good to regularly visit a bath or Sauna.
Scrubs. Scrubs have the best effect of smoothing the skin. Abrasive particles remove dead skin cells and smoothes the Relief. The skin seen similar effects, such as traumatic, and increases the production of collagen. In the end, it is always elastic and smooth.
Scrubs with natural basis, promote the gentle cleansing of the skin, improve blood circulation in the subcutaneous fat of the pulp and eliminate the visible appearance of Cellulite.
One of the most effective recipes for scrubs, is based on the Basis of sea salt (1 Cup) and contained contained olive oil (1/4 Cup). You can also use coffee powder or coffee grounds, mixed in equal parts with salt or sugar For the humidification of the skin in the of coffee-a mixture of salt, you can add a few drops of the included oil.
The skin before the procedure raspariwajut. Scrub is applied using circular movements, massage the body from top to bottom. The procedure is repeated 2 times in a 7 days, after 10 minutes. You do it during the hike in the Sauna.
Self-massage to lose weight at home
To get rid of excess weight, and to bring the skin in order, you can practice and self-Massage. It promotes the flow of lymph throughout the body, stimulates the metabolic processes in the tissues.
How to Massage for slimming? The complete course of self-massage must have a minimum of treatments 7. In between a break in the day. In order to achieve maximum effect, reject the use of assistive devices, to work through problem areas on your own hands. Although you can use special massage devices, or with a washcloth.
Wraps to lose weight at home
To fight Cellulite and get rid of extra pounds, you can use the Wraps. This method can be used in beauty salons and at home. Components for the Wraps don't have to be expensive, in the kitchen of every woman. We consider the effective and actionable ways packs, which proved well in practice.
Honey Wraps. Honey has a rich composition, so that the honey body wrap useful method for the whole body. Honey promotes the excretion of toxins from the skin, nourishes it with vitamins and microelements, improves microcirculation of the blood, starts the metabolism, moisturizes and nourishes.
If you increase the honey Wraps on a constant Basis, in the immune defenses, to disperse the metabolism, speed up the process of elimination of excess fat. In Parallel with edema, the elasticity of the skin increase. If on the skin of any inflammation, then you will be cut quickly, less visible scars and scars.
To honey body wrap brought to maximum use, to do, must be right. Before the procedure, the skin is efficiently cleaned with the use of scrubs (bought or cooked at home).
The classic honey body wrap involves the use of only honey in its purest Form. If it is too thick, before applying to the skin should melt faces, warming in the hand or in a water bath.
A small amount of honey is massaged on the problem areas of the skin. Then you have a clear view foil to be warmed with a blanket or a towel and wait for 40 minutes. After this time, remove the foil, and the remnants of the honey with warm water washed.
Procedure should not more often than 1-3 times per day. The complete course consists of a one-off 8-packs.
Body wrap with algae. The use of algae for Wraps is one of the most effective ways to get rid of extra pounds. Algae absorb all the nutrients from the sea water, in them the energy of the sea concentrates. During the procedure, the entire wound for the benefit of the algae to give the skin. To remove as a result from the tissue, excess fluid, renew the cells of the skin.
You feel the effect, you can already after a few treatments. Cellulite is less visible, the fat gradually starts to go, the elasticity of the skin. The metabolism is accelerated, which encourages the elimination of toxins.
If the algae leave a warm pack on the skin for 20-40 minutes. When the winding is cold, then the procedure may take 1.5 hours. The course consists of a from a from 8-15 body wraps with a break of 2-3 days.
Clay Wrap. To improve the elasticity of the skin and weight loss clay wraps. The highest efficiency of the black and the blue clay, they can be purchased at the pharmacy.
Sound prepare immediately before use solved. Powder diluted with water to a slurry, the wear a uniform layer on the problem zones of the skin. Top body wrap cling film, isolated, and with the help of ceilings. Rinse the clay after 30-60 minutes. After the procedure the skin Anti-Cellulite cream is applied. Full packs course consists of a one-from 8-10 treatments at intervals of 2 days.
Fitness at home
Before he can decide on one or the other Form of physical activity, you need what is correct in his own character. To tighten the whole body, the Fitness, Pilates, aerobics or Yoga.
To reduce the volume of the waist, not to forget, the leveling of the abdominal press, it is also important to keep an eye on your posture.
Hoop reduces the fat deposits on the sides. You can get the tires with the massage devices. Well all of the muscles conducted in the tone of ordinary Jogging.
Through sports, one can lose weight without dieting. The process went faster, requires an integrated approach. To do this, you use all the techniques listed above. Because even the most intense Training-it helps nothing, if jamming your huge amount of food.
The rules that must be followed:
- Per week a minimum of 3 training sessions should be.
- Between exercises there is no gap in leave should.
- During class you should drink water not.
- In between sets you should not make long breaks.
- You pay attention to the technique of execution of exercises.
- To complement absolutely any kinks in the lesson. Should run on the road, at least 2 times per week.
- Exercise "The Rivets". The rivets aims at the elaboration of muscles of the abdominal press. Starting position: supine position with raised hands and feet to top (A). Legs and trunk lifting to the fingers of the feet (In) touch.