Lazy weight loss

Lazy weight loss- a way to get rid of extra pounds without strenuous workouts, strict diets and calorie counting.

Lazy weight loss – who is it suitable for?

It happens that the jeans do not fit on the stomach and you urgently need to lose weight. However, sometimes it's just not possible to add a workout to a very busy schedule - there aren't enough days in the week. If you have neither the time nor the energy to lose excess weight, and the word "diet" scares you, do not despair, there is always a way out. For example, safe, sluggish weight loss without harm or harm to health. Many people think sofor a fairy tale, but in reality everything is real, let's find out now.

Correction of the water-salt regime with sluggish weight loss

Plain water is the first starting point for healthy weight loss, as inadequate fluid intake is one of the causes of obesity. How much to drink per day? 30-35 ml of water per 1 kg of body weight is enough. Strictly speaking, water, no juices, sweet sodas, coffee or tea with sugar and milk. In addition to regular water, you can drink herbal teas and green tea.

Water is one of the tools to support detoxification and remove toxins and metabolic products from the body. Under conditions of dehydration, excretory processes are disrupted and toxins are deposited in fatty tissue!

Tip: Start every main meal with a glass of warm water (38-40°C) and a little lemon juice. This has an effective effect on the body:

• stimulates intestinal function and accelerates metabolism;
• helps you understand if you are really hungry (if you want to eat something after a glass of water, that is real hunger).

Be careful when choosing drinking water. Boiled tap water is far from the best solution. You should choose filtered water. However, attention must be paid not only to the purity but also to the mineral composition of the water. Therefore, it is good to enrich it. The selection is quite large:

• 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: Add a glass of mineral water to every liter of regular water after releasing the gas.

People who care about their health should maintain not only water, but also the water-salt balance in the body. To do this, it is enough to reduce the sodium content in the diet (less salt, avoid consumption of processed foods, sausages, baked goods) and increase the potassium content (include whole plant-based foods in the diet).

Tip: Instead of salt, use natural spices and herbs (rosemary, thyme and many others). There is no need to avoid salt at all, the norm for consumption is 3 g per day. It is better to choose pink Himalayan salt, it is rich in microelements.

How to Lazily Avoid Counting Calories When 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. One of the most popular methods is counting calories. A fairly labor-intensive process that can lead to an eating disorder. We can do without him.

Method 1: Chew thoroughly.

When someone chews thoroughly, they eat less. This happens because the satiety signal reaches the brain with a slight delay.

Many people don't know how to chew productively. Simple rules can help you focus on eating:

• Put away your phone and books and turn off the TV when you eat.
• Add raw vegetables to every meal. They are difficult to swallow without chewing;
• Allow 20-30 minutes for breakfast, lunch and dinner and do not get up from the table earlier;
• 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. They may swallow food if it becomes puree and has a sweet taste. Only then do you take a fork or spoon and continue eating.

Method 2. Establish a diet.

Try not to skip meals in the morning and afternoon so as not to overeat in the evening or even at night.

Tip: If you don't feel like eating, drink a glass of water 30 minutes before meals and add a tablespoon of lemon juice, ginger juice and a few grains of pink salt. This drink stimulates your appetite and stimulates digestion. Don't force yourself to eat, listen to your own body and learn to decipher its signals. Loss of appetite in the morning can, for example, be a symptom of a bile stasis or impaired detoxification processes.

Method 3: Clean rooms.

Fat burning occurs when insulin levels are low, i. e. between meals. So no more piecemeal, long live pure intervals! It is ideal to maintain an interval of 3-4 hours during the day and 12-16 hours at night.

A notice:

• Eat only at the dining table so that other objects, such as the sofa, are not associated with food;
• sour, spicy and bitter tastes effectively suppress food cravings;
• If you can't live without a snack, consider eating raw vegetables and nuts, but not fruit.

Method 4. Narrowing the eating window.

Set a time period when you eat something. For example, start with a time window of 10 hours (from 9: 00 a. m. to 7: 00 p. m. ) and gradually reduce it to 8 hours. The shorter the interval, the less food you can eat. Otherwise, "I love to eat" can lead to obesity. However, this does not mean that you should eat 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 mellitus, cholelithiasis and biliary stasis, inflammatory diseases of the stomach and intestines, exhaustion of the adrenal glands, strenuous physical activity. The presence of a disease requires consultation with a doctor and an integrative nutritionist.

Method 5. Choosing 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 (vegetables, raw vegetables).

Industrial products usually have a higher calorie content, it makes no sense to count calories from whole foods. Provide yourself with 80% clean nutrition - and the process of sluggish weight loss begins! Clean eating – whole foods without labels (meat, fish, vegetables, eggs, organ meats, greens, nuts, seeds, etc. ).

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

Ingredients:

• a handful of greens,
• half a cucumber,
• half an avocado,
• half a green apple,
• Water (the amount depends on the desired consistency of the smoothie).

Mix all ingredients in a blender and consume immediately. Yes, yes, that's not a mistake. It is correct to eat a 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 not taking, but giving. It is necessary to exclude harmful "junk" foods from the diet and add high-quality sources of proteins, fats, complex carbohydrates, fiber from fruits, berries, vegetables, herbs and seeds. Variety is very important!

Tip: When looking for recipes, visit culinary websites that have 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 lectures from professionals in the field of culinary and nutritional science. You will learn not only how to quickly prepare healthy and varied food, but also how to create your own recipes using special constructors, choose products, kitchen appliances, dishes and household chemicals.

Method 7: Use the right plates.

Since childhood, many people have been used to eating everything on their plate. Try choosing smaller plates and cutlery than you normally use.

As a base, you can use a bowl or a flat serving plate the size of two palms.

Sleep is an important part of slow weight loss

In order to be full of energy during the day and not cheer yourself up with buns and sweets, you need to get enough sleep. Lack of sleep reduces the body's reserves. A person does everything slower, thinks worse and eats too much - "Hello" to the extra pounds! That's why proper sleep helps you lose weight.

You must fall asleep between 10: 00 p. m. and 11: 00 p. m. The longer you sleep before midnight, the better – it supports melatonin production. Of course, for those who went to bed after midnight, it will be difficult to switch to this mode immediately. Therefore, they should try to go to bed 15 minutes earlier every 3-4 days.

Be sure to turn off all electrical and electronic devices, keep your phone away from your bed, or put it on airplane mode. Digital noise negatively affects the quality of your sleep.

Tips for everyone who can't sleep

• Do not drink caffeinated drinks - cocoa, coffee, energy drinks, black tea, matcha - after 4: 00 p. m. Opt for herbal teas based on chamomile, valerian or passionflower;
• Take a magnesium salt (Epsom salt) bath. The procedure helps to normalize the emotional state, relieve stress and tension, and remove excess fluid and toxins from the body.

How to make magnesium baths:

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

If you don't have the opportunity to bathe, you can make magnesium foot baths. Dissolve 100 g of salt in 10 liters of water, the process takes 30 minutes.

If you have trouble falling asleep, a ritual that prepares your body for sleep can help. For example, a bath with salt, a warm shower, reading a book, meditation (attention training).

It is good to use applicators from Lyapko, Kuznetsova and others. They act reflexively on the nervous system, quickly relieving overexcitation and allowing you to fall asleep. It is enough to lie on it for 15-20 minutes, affecting the head, neck and back.

Tip: sleeps very well in a "cave" where it is dark (thick dark curtains or sleeping mask), damp (humidity 50-60%), quiet, cool (18-20 ° C).

The main thing is to tune in to an interesting morning every evening. This will make waking up much easier for you.

How to start the morning right if you're lazy about losing weight

How you spend your first hour in the morning affects your mood during the day and the quality of your sleep at night. After sleeping, it is necessary to boost metabolism and activate intestinal function. Every morning you should start with simple (no less effective) lymphatic drainage exercises. This allows you to eliminate swelling, which in turn leads to rapid weight loss. And massaging problem areas (abdomen, buttocks) with a dry brush along the lymphatic flow helps to slightly tighten the skin.

• Exercise "Vibrating Cockroach". Lie on your back, raise your arms and legs and begin to shake them quietly for a minute, as if they were vibrating.
• Lymphatic drainage jumps. Do a hundred quick, low jumps. If you can't jump, stand on your tiptoes and hit the floor with your heels.

Physical activity for slow weight loss

So let's move on to physical activity. Many will say that they don't like playing sports, and in general this is no longer lazy weight loss. No matter how it is. You don't have to torture yourself with hours of training and work out in the gym almost around the clock. This does more harm than good. If you do the exercises for just 5 minutes every day, you will quickly feel the results.

Sometimes it's enough to 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 reach them. And in general, standing more makes work more productive.

They say: When you've finished your work, go for a walk. Still, it is better to take breaks from work. Stand up for at least a few seconds and 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 an elevator ride with climbing stairs, shopping in a distant store), you can add walking on uneven surfaces (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 types of games 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, preferably 10, 000.

A notice:

• Don't try to do intense exercise right away. It's a little better, but often;
• If you are taking medication and still cannot lose weight, ask your doctor if the medication is affecting you. Doctors should try to find an alternative.

Diploma

It is clear that everyone wants to lose weight quickly. Most importantly, remember that excessive physical activity is harmful and detrimental to health. Strict diets always lead to failures.