Lazy weight loss

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

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 energy to lose excess weight, 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 fact everything is true. Let's figure it out now.

Correcting the water-salt regimen 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 to drink per day? 30–35 ml of water per 1 kg of body weight is enough. Just water, not juices, sugary sodas, coffee or tea with sugar and milk. In addition to regular water, you can drink herbal infusions and green tea.

Water is one of the means to support detoxification and removal of toxic substances and metabolic products from the body. In conditions of dehydration, elimination processes are disrupted 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 small amount of 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 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,
• mineral drops,
• mineral waters 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 plain water after you've let go of 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 amount of sodium in food (less salt, avoid eating processed foods, sausages, baked foods) 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. There is no need to completely give up salt, the rate of its consumption is 3 g per day. It is better to 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, i. e. create a calorie deficit. Therefore, one of the most popular ways is to count calories. A rather intensive work 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 is 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;
• allocate 20–30 minutes for breakfast, lunch and dinner and do not get up from the table earlier;
• After placing a small piece of food in your mouth, put down your fork or spoon and place your hands on your knees. Start chewing. You can swallow the food when it is pureed and has a sweet taste. Only then pick up a fork or spoon and continue eating.

Method 2. Setting a diet.

Try not to skip breakfast and lunch so 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 body and learn to decipher its signals. For example, lack of appetite in the morning can be a symptom of bile stagnation or interrupted detoxification processes.

Method 3: Clear spaces.

Fat burning occurs when insulin levels are low, ie between meals. So, below the parts, live the pure intervals! It is ideal to maintain an interval of 3-4 hours during the day and 12-16 hours at night.

Tip:

• eat only at the dining table so that other objects, such as the sofa, do not come into contact with the food;
• sour, spicy, bitter tastes effectively interrupt food cravings;
• if you can't live without a snack, let it be raw vegetables, nuts, but not fruit.

Method 4. Narrowing the dining window.

Set a period during which you will eat 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 during the whole 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 stagnation, inflammatory diseases of the stomach and intestines, kidney fatigue, 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 (greens, raw vegetables).

Industrial products usually have a higher calorie content; there is no point in counting calories from whole foods. Provide yourself with an 80% clean diet - and the lazy weight loss process will begin! Clean diet - whole foods without labels (meat, fish, vegetables, eggs, organ meats, greens, nuts, seeds, etc. ).

Tip: If you can't eat a lot of greens, 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 the ingredients in a blender and eat immediately. Yes, yes, this is not a mistake. It is correct to eat a smoothie with a spoon and not to drink it in a sip.

Method 6. Introducing a complete diet.

The basic principle of good nutrition is not to take, but to give. It is necessary to remove 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 information there.

Or you can use a ready-made formula - 326 recipes for whole foods, 23 video lessons and 13 lectures from professionals in the field of culinary and food 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 equipment, dishes and household chemicals.

Method 7: Using the right tiles.

Many people have been taught since childhood to finish everything on their plate. Try to choose smaller plates and cutlery than you usually use.

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

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 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! This is why proper sleep helps you lose weight.

You should fall asleep between 22: 00 and 23: 00. The longer you sleep before midnight, the better - it supports the production of melatonin. For those who went to bed after 24: 00, it will certainly be difficult to switch immediately in this way. 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 16: 00, do not drink drinks containing caffeine - cocoa, coffee, energy drinks, black tea, matcha. Choose herbal teas based on chamomile, sedge or passion flower;
• Take a magnesium salt (Epsom salt) bath. The procedure helps normalize the emotional state, relieve stress and tension, and remove excess fluids and toxins from the body.

How to take magnesium bath:

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

If you can't take a shower, you can take magnesium foot baths. Dissolve 100 g of salt 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 (attention training).

It is best to use applicators Lyapko, Kuznetsova and others. They reflexively affect the nervous system, as a result, overexcitement is quickly relieved, which allows you to fall asleep. It is enough to lie on them for 15-20 minutes, touching 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 evening for an interesting tomorrow. By doing this, you will find that waking up will be much easier.

How to start the morning correctly if you are lazy to lose 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 the metabolism and activate the intestinal function. Every morning you should start with simple (no less effective) lymphatic drainage exercises. 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 slightly tighten the skin.

• "Vibrating Dad" exercise. Lying on your back, raise your arms and legs and begin to shake them silently, as if vibrating, for one minute.
• Jumps of lymphatic drainage. Do a hundred quick, low jumps. If you can't jump, stand up on your toes, hitting your heels on the floor.

Physical activity for lazy weight loss

So we go to physical activity. Many will say that they do not like to play sports, and in general this is no longer lazy weight loss. Regardless of how it is. There is no need to torture yourself with hours of training and training 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's enough just to 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 the work, go for a walk. However, it is better to take vacations. At least stand up for a few seconds and then sit down 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 known methods (replacing an elevator ride with climbing 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 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, and preferably 10, 000.

Tip:

• Don't try to train intensely right away. It is better a little, but often;
• If you're taking medications and still can't lose weight, check with your doctors to see if the medications are 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 detrimental to your health. Strict diets always lead to breakdowns.