Lazy weight loss

Lazy weight loss- a way to get rid of extra pounds without exhausting exercises, strict diets and calorie calculations.

Lazy weight loss - who is it for?

It happens that your jeans do not fit your stomach and you urgently need to lose weight. But sometimes it is simply not possible to add training to a very busy schedule - there are not enough days in the week. If you no longer have the time or energy to lose weight, 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 real. Now let's figure it out.

Correction of 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 should you drink a day? 30-35 ml of water is enough for 1 kg of body weight. Not just water, juices, sugary sodas, sugar and milky coffee or tea. In addition to ordinary water, you can drink herbal infusions and green tea.

Water is one of the means to support detox and remove toxic substances and metabolic products from the body. In conditions of dehydration, elimination processes are disrupted and toxins are placed in fat tissue!

Tip: try to start each main meal with a glass of warm water (38-40 °C) and a little lemon juice. It has an effective effect on the body:

• stimulates intestinal function and accelerates metabolism;
• it helps to 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 pay attention not only to the purity of the water, but also to the mineral content. 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 a glass of mineral water to every liter of plain water after degassing.

People who care about their health should maintain the water-salt balance in the body, not just water. For this, it is enough to reduce the amount of sodium in food (less salt, avoid eating processed foods, sausages, baked goods) 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 give up salt at all, its consumption rate is 3 grams per day. It is better to choose pink Himalayan salt, it is rich in trace elements.

How to lose weight without counting calories while lazy

The golden rule for those who want to lose weight is to burn more than they consume, that is, to create a calorie deficit. Therefore, one of the popular methods is to count calories. A fairly labor-intensive process that can lead to eating disorders. We can do it anyway.

Method 1: Chew thoroughly.

When a person chews well, he eats less. This happens because the saturation 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 the phone, books, turn off the TV while eating;
• Add raw vegetables to every meal. They are difficult to swallow without chewing;
• take 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 put your hands on your knees. Start chewing. When the food is pureed and tastes sweet, it can be swallowed. Only then pick up a fork or spoon and continue eating.

Method 2. Building a diet.

In order not to eat too much in the evening and even at night, try not to skip breakfast and lunch.

Tip: if you don't want to eat, try drinking a glass of water 30 minutes before eating, add a spoonful 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 sign of bile stagnation or disruption of detoxification processes.

Method 3: Clear the spaces.

Fat burning occurs when insulin levels are low, i. e. between meals. So, piece by piece, long live clean breaks! 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 items such as sofas are not associated with food;
• sour, spicy, bitter tastes effectively cut off food cravings;
• if you can't live without a snack, raw vegetables, nuts, or fruits.

Method 4. Narrowing the eating window.

Set a time when you will eat. For example, start with a 10-hour window (from 9: 00 to 19: 00), gradually reduce it to 8 hours. The shorter the interval, the less food you can eat. Otherwise, "I love to eat" can turn into obesity. But this does not mean that you should consume food for all 8-10 hours - the number of meals should be 2-3.

Contraindications should be remembered: insulin resistance and diabetes mellitus, cholelithiasis and bile stagnation, inflammatory diseases of the stomach and intestines, adrenal exhaustion, strenuous physical activity. The presence of any disease requires consultation with a doctor and an integrative nutritionist.

Method 5. Selection of foods with required calorie content.

Eat more low-calorie foods and less high-calorie foods. Reduce the amount of simple carbohydrates (sweets, baked goods) in your diet, increase the amount of fiber (greens, raw vegetables).

Industrial products usually have a higher calorie content, it does not make sense to count 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, offal, 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. Smoothie should be eaten with a spoon, not a sip.

Method 6. Application of complete diet.

The main principle of good nutrition is to give, not to receive. It is necessary to remove harmful, "junk" foods from the diet and add high-quality proteins, fats, complex carbohydrates, fiber from fruits, berries, vegetables, herbs and seeds. Diversity is so important!

Tip: When looking for recipes, visit culinary sites with real reviews. There is valuable information there.

Or you can use the ready-made formula - 326 recipes for complete meals, 23 video lessons and 13 lectures from professionals in the field of culinary and nutritional sciences. You will learn not only how to quickly prepare healthy and varied meals, but also how to create your own recipes using special constructors, choose products, kitchen tools, utensils and household chemicals.

Method 7: Use the right tiles.

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

Basically, you can take a bowl or two handfuls in a flat serving size.

Sleep as an important part of lazy weight loss

You need to sleep enough to be energetic during the day and not try to please yourself with breads and sweets. Lack of sleep reduces the body's reserves. A person does everything more slowly, thinks worse and overeats - "hello" to these extra pounds! Therefore, proper sleep helps to lose weight.

You should go to sleep from 22: 00 to 23: 00. The more you sleep before midnight, the better - it supports the production of melatonin. For those who go to bed after 24: 00, of course, it will be difficult to switch to this mode immediately. Therefore, they should try to sleep 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 beverages containing caffeine - cocoa, coffee, energy drinks, black tea, matcha. Prefer herbal teas based on chamomile, valerian or passionflower;
• Take a magnesium salt bath (Epsom salt). 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 bath with hot water.
2. Add 500g of Epsom salt, mix thoroughly 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. Drink water to rehydrate, or better yet, herbal tea with lemon balm.

If you do not have the opportunity to take a bath, you can make 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 to prepare your body for sleep can help. For example, salt bath, hot shower, reading, meditation (attention training).

It is best to use applicators Lyapko, Kuznetsova and others. They have a reflexive effect on the nervous system, as a result of which excessive excitement is quickly eliminated, which allows you to fall asleep. It is enough to sleep on them for 15-20 minutes, affecting the head, neck and back.

Tip: sleeps very well in a "cave" that 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 it easier to wake up.

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. You should start every morning with simple (no less effective) lymphatic drainage exercises. By doing these, 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 lymph flow will help tighten the skin easily.

• "Vibrating cockroach" exercise. Lying on your back, raise your arms and legs and begin to gently shake like a vibration for one minute.
• Lymphatic drainage jumps. One hundred quick, low jumps. If you can't jump, go up on your toes with your heels on the ground.

Physical activity for lazy weight loss

So we start physical activity. Many will say that they do not like to do sports, and generally this is no longer a lazy weight loss. No matter how. You don't need to torture yourself with hours of training and train in the gym almost around the clock. It does more harm than good. You will quickly feel the result by exercising for just 5 minutes every day.

Sometimes it is 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 often makes you more productive.

They say, if you've done your job, go for a walk. Still, it's better to take a break 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. You can use a sports fitball instead of an office chair.

Do not forget about the walk. You can add walking on an uneven surface (soil, sand, stone) to the well-known methods (replacing riding the elevator with climbing the stairs, going shopping in a distant store). It burns more calories than walking on smooth asphalt.

Play badminton, volleyball, cycling, ice 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. The minimum number of steps per day should be at least 8000, preferably 10000.

tip:

• Don't try to do intense exercise right away. A little better, but often;
• If you're taking medication and still can't lose weight, check with your doctor to see if the medication is working for you. Doctors should try to find an alternative.

The result

Obviously, 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 breakdowns.