Lazy weight loss

Lazy weight loss- a way to get rid of extra pounds without exhausting training, strict diet and calorie counting.

Lazy weight loss - who is it for?

Sometimes your jeans don't fit your belly and you need to lose weight urgently. However, sometimes you just can't add exercise to a very busy schedule - there just aren't enough days in the week. If you have neither time nor energy to lose excess weight, and the word "diet" scares you, do not despair, there is always a way out. For example, safe lazy weight loss without harm to health or health. Many people consider this a fairy tale, but in fact everything is real. Let's figure it out now.

Correction of the water-salt system during lazy weight loss

Plain water is the first place for healthy weight loss, as one of the reasons for being overweight is insufficient fluid intake. How much should you drink per day? 30-35 ml of water per 1 kilogram of body weight is sufficient. Exactly water, not fruit juices, sweet soft drinks, coffee or tea with sugar and milk. In addition to regular water, you can also drink herbal infusions and green tea.

Water is one of the tools to support detoxification and remove toxic substances and metabolic products from the body. In the conditions of dehydration, the elimination processes are interrupted and the toxins are deposited in the fat tissue!

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

• stimulates bowel 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. It is worth choosing filtered water. However, it is not only the purity of the water, but also its mineral composition that must be taken care of. That's why it's good to enrich it. The selection is quite large:

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

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

Tip: for every liter of plain water, add a glass of mineral water after letting off the gas.

People who care about their health need to maintain not only water, but also water-salt balance in the body. To do this, it is enough to reduce the amount of sodium in food (less salt, avoid the consumption of processed foods, sausages, baked goods) and increase the amount of potassium (adding whole plant foods to the diet).

Tip: use natural spices and herbs (rosemary, thyme and more) instead of salt. You do not have to give up salt at all, its consumption is 3 g per day. It is better to choose pink Himalayan salt, it is rich in microelements.

How to lose weight without counting calories when you are lazy

The golden method 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 most popular methods is counting calories. It is a rather labor-intensive process that can lead to an eating disorder. We can do without him.

Method 1: Chew thoroughly.

If you chew thoroughly, you eat less. This happens because the signal of satiety reaches the brain with a small delay.

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

• put away the phone, the books, turn off the TV when you eat;
• Add raw vegetables to every meal. It is difficult to swallow them 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 becomes pureed and tastes sweet. Only then pick up a fork or spoon and continue eating.

Method 2. Establishing a diet.

If possible, do not 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, drink a glass of water 30 minutes before a meal, add a tablespoon of lemon juice, ginger juice and a few grains of pink salt. This drink promotes appetite and starts the digestive process. Don't force yourself to eat, listen to your body and learn to read its signals. For example, loss of appetite in the morning can be a symptom 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. That's why, down with the chunkiness, long live clean intervals! It is ideal if we spend 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, do not come into contact with the food;
• sour, spicy, bitter flavors effectively interrupt the desire for food;
• 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 time period during which you will eat food. For example, start with a 10-hour window (9: 00 a. m. to 7: 00 p. m. ) gradually reducing it to 8 hours. The shorter the interval, the less food you can eat. Otherwise, "I love to eat" can lead to obesity. However, this does not mean that you should eat food for the whole 8-10 hours - the number of meals should be 2-3.

Contraindications should be mentioned: insulin resistance and diabetes mellitus, gall bladder and cholestasis, 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 the necessary calorie content.

Eat more low-calorie foods and fewer 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 are usually higher in calories, it makes no sense to count calories from whole foods. Take care of 80% clean diet - and the process of lazy weight loss begins! 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. 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 consume immediately. Yes, yes, this is not an error. It is correct to eat a milkshake with a spoon and not to drink it in one gulp.

Method 6. Introduction of a complete diet.

The basic principle of good nutrition is not to take, but to give. Harmful, "junk" foods should be removed from the diet and high-quality sources of protein, fat, complex carbohydrates, and fiber from fruits, berries, vegetables, herbs, and seeds should be added. Variety is very important!

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

Or you can use a ready-made formula - 326 recipes for a complete meal, 23 video lessons and 13 lectures from culinary and nutrition experts. You will not only learn how to prepare healthy and varied meals quickly, but also how to make your own recipes with the help of special constructors, choose products, kitchen tools, dishes and household chemicals.

Method 7: Using the right discs.

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

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

Sleep is an important part of lazy weight loss

In order 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. People do everything more slowly, think worse and overeat - "hello" to those extra pounds! This is why proper sleep helps you lose weight.

You have to fall asleep between 22: 00 and 23: 00. The more you sleep before midnight, the better - it supports melatonin production. For those who went to bed after 24: 00, of course, it will be difficult to immediately switch to this mode. Therefore, they should go to bed 15 minutes earlier every 3-4 days.

It's important to remember to turn off all electrical and electronic devices, remove your phone from your bed, or put it on airplane mode. Digital noise negatively affects the quality of sleep.

Tips for those who can't sleep

• After 16: 00, do not drink caffeinated drinks - cocoa, coffee, energy drinks, black tea, matcha. Choose herbal teas based on chamomile, valerian or passion flower;
• Take a magnesium salt bath (Epsom salt). The procedure helps to normalize the emotional state, relieve stress and tension, and remove excess fluid and toxins from the body.

How to make a magnesium bath:

1. Fill the bathtub with warm water.
2. Add 500g of Epsom salt, mix 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 rehydrate, drink water or, even better, herbal tea with lemongrass.

If it is not possible to bathe, 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 that prepares your body for sleep can help. For example, a salt bath, a warm shower, reading a book, meditation (attention training).

It is good to use applicators Lyapko, Kuznetsova and others. They have a reflex effect on the nervous system, as a result of which excessive excitement is quickly relieved, which makes it possible to fall asleep. It is enough to lie on them for 15-20 minutes, touching the head, neck and back.

Advice: he sleeps very well in a "cave", where it is dark (thick dark curtains or a sleeping mask), humid (humidity 50-60%), quiet, cool (18-20 °C).

The point is to tune in every night for an interesting tomorrow. If you do this, you will wake up much easier.

How to start the morning correctly if you are lazy to lose weight

How you spend the first hour of the morning affects your mood during the day and the quality of your sleep at night. After sleeping, you need to start the metabolism and activate the bowel 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 leads to rapid weight loss. Massaging problem areas (abdomen, buttocks) with a dry brush along the flow of lymph helps to easily tighten the skin.

• "Vibrating cockroach" exercise. Lying on your back, raise your arms and legs and begin to shake quietly, as if vibrating, for one minute.
• Lymphatic drainage jumps. Do a hundred quick, low jumps. If you can't jump, rise to your toes and hit your heels on the floor.

Physical activity for lazy weight loss

So we come to physical activity. Many people say that they don't like to do sports, and usually this is no longer lazy weight loss. It doesn't matter what it is. You don't have to torture yourself with hours of training and train almost around the clock in the gym. This does more harm than good. If you do exercises for just 5 minutes every day, you will quickly feel the results.

Sometimes it is enough to sit less and try to spread physical activity more or less evenly throughout the day. Put the necessary things away so you can get up and reach them. And in general, if we stand more, the work is more productive.

They say when you've done your job, go for a walk. Still, it's better to take a break from work. 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 trunk muscles. You can use a sports fit ball instead of an office chair.

Don't forget about walking. Walking on uneven surfaces (ground, sand, stones) can be added to the well-known methods (replacing the elevator ride with walking up the stairs, shopping in a distant store). This burns more calories than walking on smooth asphalt.

Play badminton, volleyball, cycling, rollerblading or rollerblading with your children or friends. Select the game types you want. 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. Better a little, but often;
• If you are taking medications and still cannot lose weight, ask your doctor 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 most important thing to remember is that excessive physical activity is harmful and detrimental to your health. Strict diets always lead to crashes.