How to lose weight fast at home

Do you want to become light and graceful in a short time? Approach the process responsibly. This does not mean that you need to run to fitness instructors, nutritionists, psychologists and personal consultants. No.

You can lose weight quickly on your own, at home. We advise you how to do it correctly, so that there was a result, and did not suffer health. But do not use this medication without consulting a specialist.

Basic rules for losing weight fastFor a healthy weight loss, it is necessary to eliminate excess water, glycogen, and fat from the body. The danger is that muscles are burned much easier than fat. Therefore, the task of competent weight loss is to maintain muscle mass. How? Exercise. Diets without exercise – a waste of time and risks!

Remember the basic rules for losing weight fast:

Cut calories so that they are in a moderate deficit. An excessive calorie deficit leads to a slower metabolism, and this slows down weight loss, and later also provokes weight gain. No diets of 1000 calories a day! This is very dangerous!
Do sports properly, without bigotry. Muscles need to be exercised in order to consume energy, but if you overdo it, you will overproduce cortisol and accumulate water. The weight will either go up or down.
Get enough sleep. Lack of sleep produces a stress hormone that interferes with lipolysis (fat burning).
Requirements for a healthy diet
To lose weight, you’ll have to adjust your eating behavior, but it doesn’t have to become a torture of hunger and stress. Eat tasty, healthy, varied food. All day on buckwheat or cucumbers – not our option.

Nutrition should remain full and healthy. What it is – a proper diet:

Variety. You can eat a lot of different and delicious foods.
Fractional. If food comes often and in small portions, it is easier to digest and assimilate. Eat every 3 to 3.5 hours (only if you are hungry). It is reasonable to divide the calories into three main meals and two snacks during the day. Breakfast and lunch take away about one-third of the daily rate, dinner – a quarter, all the remaining calories come from snacks. No more hungry days when you go to bed at night! Evening meals are deposited as fat on the figure, so after six in the evening we put our appetite on hold.
Natural. We eat only natural and healthy products, without artificial additives.
Balanced. Observe the norms of consumption of proteins, fats and carbohydrates, and fit them into the total caloric content.
Helpful foods
In the diet should be present:

Protein – reduces appetite, satiates,
Fats – are necessary for tissue and cellular repair, brain function, the production of some hormones, the absorption of “youth vitamins” A and E; unsaturated (healthy) fats contribute to the breakdown of fat and weight loss,
Carbohydrates provide energy.
Which foods contain proteins, fats and carbohydrates in a healthy form?

Protein: white meat (chicken, turkey, rabbit) and lean red meat, fish, cottage cheese, egg whites, legumes, green vegetables (broccoli, asparagus, spinach, Brussels sprouts).
Fats: Egg yolks, fatty fish, cheeses, vegetable oils, nuts.
Carbohydrates: buckwheat, oatmeal, brown rice, bread, wholemeal products.
Recall that there are simple and complex carbohydrates. Complex ones are considered useful. They require more energy for decomposition by the body, give satiety for a long time and are not deposited in the form of fat. These are cereals, grains, durum pasta and brown rice.

However, among simple carbohydrates there are also “good” ones: apples, oranges, bananas, pears and freshly squeezed juice. Unhealthy simple carbohydrates include sugar and products containing sugar (sweets, pastries), as well as concentrated juices.