Lazy weight loss

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

Lazy weight loss - who is it for?

It happens that jeans do not fit your stomach and you urgently need to lose weight. However, sometimes it is simply not possible to add training to a very busy schedule - there are not enough days in the week. If you have neither time nor strength to lose extra pounds, and the word "diet" terrifies you, do not despair, there is always a way out. For example, safe lazy weight loss without harm or damage to health. Many people consider this a fairy tale, but in factit's all real let's find out now.

Correction of the water-salt regime during lazy weight loss

Plain water is the first place to start for healthy weight loss, as insufficient fluid intake is one of the causes of excess weight. How much should we drink per day? 30–35 ml of water per 1 kg of body weight is sufficient. Namely water, not juices, sugary carbonated drinks, coffee or tea with sugar and milk. In addition to plain water, you can drink herbal decoctions and green tea.

Water is one of the means to help detoxify and remove toxic substances and metabolic products from the body. In conditions of dehydration, the elimination processes are disturbed and toxins are deposited in the fatty tissue!

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

• stimulates intestinal function and accelerates metabolism;
• helps to know if 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 take care not only of the purity, but also of the mineral composition of the water. Therefore, it is good to enrich it. The choice is quite large:

• coral sand,
• shungite,
• ionizing rods,
• drops with minerals,
• mineral waters, etc.

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

Tip: add one cup of mineral water to every liter of plain water after degassing.

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 (less salt, avoid eating processed foods, sausages, baked products) 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. It is not at all necessary to give up salt, the norm for its consumption is 3 g per day. Better choose pink Himalayan salt, it is rich in trace elements.

How to do without counting calories when you lose weight lazy

The golden method for those who want to lose weight is to burn more than they consume, that is, to create a caloric deficit. That's why one of the popular ways is counting calories. Quite a laborious 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 happens because the satiety signal reaches the brain with a slight delay.

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

• put away your phone, books, turn off the TV when you eat;
• Add raw vegetables to every meal. They are difficult to swallow without chewing;
• set aside 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. You can swallow food when it is pureed and tastes sweet. Only then pick up a fork or spoon and continue eating.

Method 2. Creating a diet.

Try not to skip the morning and afternoon meals so that you don't overeat in the evening or even at night.

Tip: if you don't feel like eating, 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 you whet your appetite and start the digestion 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: Clean spaces.

Fat burning occurs when insulin levels are low, i. e. between meals. Therefore, down with the fragmentation, long live the clean intervals! It is ideal to maintain an interval 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 associated with food;
• sour, spicy, bitter tastes effectively interrupt the desire for food;
• if you can't live without a snack, let it be raw vegetables, nuts, but not fruits.

Method 4. Narrowing the feeding window.

Determine a period during which you will take food. Start, for example, with a window of 10 hours (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" can turn into obesity. But this does not mean that you should consume food every 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, exhausting physical activity. The presence of any disease requires consultation with a doctor and an integrative nutritionist.

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 in your diet (sweets, baked goods), increase the amount of fiber (green, raw vegetables).

Processed products usually have a higher calorie content, it makes no sense to count calories from whole foods. Provide yourself with an 80% clean diet - and the process of lazy weight loss will begin! Clean diet - whole foods without labels (meat, fish, vegetables, eggs, organ meats, vegetables, nuts, seeds, etc. ).

Tip: If you can't eat a lot of vegetables, make yourself a green smoothie. 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 the ingredients in a blender and eat immediately. Yes, yes, this is not an error. It is correct to eat the smoothie with a spoon, not to drink it in one gulp.

Method 6. Introduction of full nutrition.

The basic principle of good nutrition is not to take, but to give. It is necessary to eliminate harmful, "junk" food from the diet and add high-quality sources of protein, fat, complex carbohydrates, fiber from fruits, berries, vegetables, herbs and seeds. 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 a ready-made formula - 326 recipes for wholesome meals, 23 video tutorials and 13 lectures from professionals in the field of cooking and nutrition. You will learn not only how to quickly prepare healthy and varied food, but also how to create your own recipes with the help of special constructors, choose products, kitchen gadgets, dishes and household chemicals.

Method 7: Using the right plates.

Many people are used to eating everything on their plate since childhood. Try to choose smaller plates and cutlery than you normally use.

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

Sleep as an important part of lazy weight loss

In order to be energetic during the day and not trying to cheer yourself up with muffins and candy, you need to get enough sleep. Lack of sleep reduces the body's reserves. A person does everything more slowly, thinks worse and overeats - "hello" to those extra pounds! That's why proper sleep helps you lose weight.

You should fall asleep between 22: 00 and 23: 00. The more time you sleep before midnight, the better – it supports the production of melatonin. For those who went to bed after 24: 00 hours, of course, it will be difficult to immediately switch to this mode. 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, put your phone away from your bed or put it on airplane mode. Digital noise negatively affects the quality of your sleep.

Tips for those who can't sleep

• After 4: 00 p. m. , do not drink caffeinated beverages - cocoa, coffee, energy drinks, black tea, matcha. Choose 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, remove excess fluid and toxins from the body.

How to make magnesium baths:

1. Fill the tub with warm water.
2. Add 500g Epsom salt, stir well until completely dissolved.
3. Take a bath for 15-20 minutes.
4. After the procedure, dry your body with a towel and rest for an hour.
5. To replenish the fluid, 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. 100 g of salt are dissolved in 10 liters of water, the procedure lasts 30 minutes.

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

It is good to use applicators Lyapko, Kuznetsova, etc. They reflexively affect the nervous system, as a result of which overexcitation is quickly relieved, allowing you to fall asleep. It is enough to lie on them for 15-20 minutes, affecting the head, neck and back.

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

The main thing is to tune in every night for an interesting tomorrow. By doing this, you will find that waking up will be much easier.

How to start the morning right if you are too lazy to lose 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 sleep, it is necessary to start the metabolism and activate the intestinal function. Every morning you should start with simple (no less effective) exercises for lymphatic drainage. By doing them, you can get rid of swelling, which in turn will lead to rapid weight loss. And massaging the problem areas (abdomen, buttocks) with a dry brush along the lymph flow will help to easily tighten the skin.

• "Vibrating cockroach" exercise. Lie 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 quick low jumps. If you can't jump, rise up on your toes, hitting your heels on the floor.

Physical activity for lazy weight loss

That's how we get to physical activity. Many will say that they do not like to exercise and in general it is no longer lazy weight loss. No matter how it is. There is no need to torture yourself with hours of training 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 to simply sit less and also try to distribute physical activity more or less evenly throughout the day. Leave 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 work, go for a walk. Still, it's better to take breaks at work. At least stand up for a few seconds and then sit a little differently. By the way, sitting and sitting are different. For example, squatting puts a lot of static load on the leg muscles and core. Instead of an office chair, you can use a sports fitball.

Do not forget about the walks. To the well-known methods (replacing a trip in an elevator with walking on the stairs, shopping in 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 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.

Advice:

• Don't try to exercise intensely right away. A little but often is better;
• If you're taking medication and still can't lose weight, check with your doctors if the medication is affecting 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 harmful and harmful to your health. Strict diets always lead to crashes.