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 your jeans do not fit in 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 extra pounds and the word "diet" scares you, do not despair, there is always a way out. For example, safe lazy weight loss without harm or damage to health. Many consider it a fairy tale, but in fact everything is true. Let's figure it 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 to drink per day? 30–35 ml of water per 1 kg of body weight is enough. Just water, no juices, sugary 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 toxic substances and metabolic products from the body. In conditions of dehydration, elimination processes are disrupted and toxins are deposited in 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 know if you're really hungry (if you want to eat after a glass of water, that's 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 pay attention not only to the purity, but also to the mineral composition of the water. Therefore, it is good to enrich it. The choice is quite large:
- coral sand,
- sungite,
- 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 releasing the gas.
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, pastries) and increase the amount of potassium (add whole plant foods to the diet).
Tip: instead of salt use natural spices and herbs (rosemary, thyme and more). You don't have to give up salt at all; the norm for 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 losing weight lazy
The golden rule for those who want to lose weight is to burn more than they consume, i. e. create a calorie deficit. Therefore, one of the popular ways is to count calories. A rather intensive process that can lead to an eating disorder. We can do without him.
Method 1: Chew well.
When a person chews well, they eat 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 down 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 don't get up from the table earlier.
- Having put a small piece of food in your mouth, put down the fork or spoon and put your hands on your knees. Start chewing. You can swallow the food when it is pureed and tastes sweet. Only then pick up a fork or spoon and continue eating.
Method 2. Establishing a diet.
Try not to skip breakfast and afternoon meals so that you do not 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 meals, adding a tablespoon of lemon juice, ginger juice and a few grains of pink salt. This drink will help to 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 disturbed detoxification processes.
Method 3: Clean the spaces.
Fat burning occurs when insulin levels are low, i. e. between meals. Therefore, beneath the fragmentedness, long live the clear spaces! It is ideal to maintain an interval of 3-4 hours during the day and 12-16 hours at night.
Advice:
- eat only in the dining room so that other items such as the sofa are not associated with the food.
- sour, spicy, bitter tastes effectively interrupt the desire to eat.
- if you can't live without a snack, let it be raw vegetables, nuts, but not fruit.
Method 4. Narrowing the eating window.
Set a period when you will eat food. Start, for example, with a 10-hour window (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 throughout the 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, exhaustion of the adrenal glands, exhausting physical activity. The presence of any disease requires consultation with a doctor and an integrated 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, pastries), increase the amount of fiber (greens, raw vegetables).
Processed products are usually higher in calories; it makes no sense to count calories from whole foods. Provide yourself with 80% clean nutrition - and the process of lazy weight loss will begin! 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 greens, make a green smoothie. Contains useful substances: fiber - one, vitamins - two, minerals - three.
Components:
- 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 the blender and consume them immediately. Yes, yes, that's not wrong. It is correct to eat a smoothie with a spoon and not to drink it in a sip.
Method 6. Introduction of complete nutrition.
The basic principle of good nutrition is not to take, but to give. It is necessary to remove harmful, "junk" foods 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 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 cooking 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 manufacturers, choose products, kitchen gadgets, dishes and household chemicals.
Method 7: Using the right dishes.
Many people are used to finishing everything on their plate since childhood. Try choosing smaller plates and cutlery than you normally use.
You can use a bowl or a flat serving plate the size of two palms as a base.
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 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 need to fall asleep between 22: 00 and 23: 00. The more time you sleep before midnight, the better - it supports melatonin production. For those who went to sleep after 24: 00, it will, of course, 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 16: 00, do not drink drinks containing caffeine - 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 normalize the emotional state, relieve stress and tension, and remove excess fluids and toxins from the body.
How to make magnesium baths:
- Fill the tub with warm water.
- Add 500g of Epsom salt, stir well until completely dissolved.
- Take a bath for 15-20 minutes.
- After the procedure, dry your body with a towel and rest for an hour.
- To replenish fluids, drink water or even better, herbal tea with lemon balm.
If you don't have the opportunity to bathe, you can take magnesium foot baths. Dissolve 100 g of salt in 10 liters of water, the process takes 30 minutes.
If you have trouble sleeping, a ritual to prepare your body for sleep can help. For example, salt bath, hot shower, reading a book, meditation (mindfulness training).
It is good to use applicators Lyapko, Kuznetsova and others. They reflexively affect the nervous system, as a result, overstimulation is quickly relieved, which allows you to fall asleep. It is enough to lie on them 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 sleep mask), humid (50–60% humidity), 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 right if you are 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) lymphatic drainage exercises. By doing them, you can get rid of swelling, which, in turn, will lead to rapid weight loss. And massaging problem areas (abdomen, buttocks) with a dry brush along the flow of lymph will help you 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.
- Jumps lymphatic drainage. Do a hundred quick, low jumps. If you can't jump, stand up on your tiptoes, hitting your heels on the floor.
Physical activity for lazy weight loss
So we come to physical activity. Many will say that they do not like to play sports and generally this is no longer lazy weight loss. Whatever it is. You don't have to torture yourself with hours of training and working 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's enough just to sit less and also try to spread physical activity more or less evenly throughout the day. Leave the things you need so you can get up and reach them. And in general, standing more makes work more productive.
They say, if you've done your job, go for a walk. However, it is better to take breaks from work. At least stand up for a few seconds and then sit a little differently. By the way, sitting is 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 about walking. To the known methods (replacing a ride in an elevator with walking on the stairs, shopping in a distant store), you can add walking on an uneven surface (dirt, sand, stones). This burns more calories than walking on smooth asphalt.
Play badminton, volleyball, cycling, 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 and preferably 10, 000.
Advice:
- Don't try to train hard right away. It's a little better, but often.
- If you're taking medication and still can't lose weight, check with your doctors to see 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 detrimental to your health. Strict diets always lead to disaster.