Lazy weight loss

Lazy weight loss- a way to get rid of excess weight without strenuous training, strict diets and counting calories.

Lazy weight loss - who is it for?

It happens that your jeans don't 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 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 people consider this a fairy tale, but in fact everything is real. Let's figure it out now.

Correction of water and salt regime during lazy weight loss

Plain water is the first place to start healthy weight loss, because insufficient fluid intake is one of the causes of excess weight. How much to drink a day? 30-35 ml of water per 1 kg of body weight is sufficient. Just water, not juices, sweet carbonated water, coffee or tea with sugar and milk. In addition to plain water, you can drink herbal infusions and green tea.

Water is one of the tools 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 fatty tissue!

Tip: try to start 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 bowel work 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 into account not only the purity, but also the mineral composition of the water. Therefore, it is good to enrich it. The choice is quite large:

• coral sand,
• shungite,
• ionizing rods,
• drops with minerals,
• mineral water etc.

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

Tip: add one glass of mineral water to every liter of plain water, after draining the gas.

People who care about their health should maintain not only water, but also the balance of water and salt in the body. To do this, it is enough to reduce the amount of sodium in food (less salt, avoid eating processed food, 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 many others). You should not 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 microelements.

How to do without counting calories when you lose weight lazily

The golden method for those who want to lose weight is to burn more than they consume, that is, to create a caloric deficit. Therefore, one of the popular methods is counting calories. A fairly labor-intensive process that can lead to eating disorders. We can do without him.

Method 1: Chew thoroughly.

When a person chews thoroughly, 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 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 do not get up early from the table;
• 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 has a sweet taste. Only then pick up your fork or spoon and continue eating.

Method 2. Establishing a diet.

Try not to skip your morning and afternoon meals so that you don't overeat in the evening or even at night.

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 you wake up 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 impaired detoxification processes.

Method 3: Clean spaces.

Fat burning occurs when insulin levels are low, i. e. between meals. Therefore, down with partiality, long live 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, are not associated with food;
• sour, hot, bitter tastes effectively interrupt the desire for food;
• if you can't do without a snack, let it be raw vegetables, nuts, but not fruit.

Method 4. Narrowing the eating window.

Determine the period during which you will eat the food. Start, for example, with an interval 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 food should be consumed 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, exhaustion of the adrenal gland, 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, pastries), 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. Ensure yourself an 80% clean diet - 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. It contains useful substances: fibers - one, vitamins - two, minerals - three.

Ingredients:

• 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, not to drink it in one gulp.

Method 6. Introducing a complete diet.

The basic principle of good nutrition is not to take, but to give. It is necessary to eliminate harmful, "junk" food from the diet and add quality sources of proteins, fats, complex carbohydrates, fiber from fruits, berries, vegetables, herbs and seeds. Variety is very important!

Tip: When looking for recipes, visit cooking sites that have real reviews. Valuable data is found there.

Or you can use the ready-made formula - 326 recipes for complete meals, 23 video lessons and 13 lectures by culinary and nutrition professionals. 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 appliances, dishes and household chemistry.

Method 7: Using real boards.

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

For the 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

In order to be energetic during the day and not try to cheer yourself up with buns and sweets, you need to get enough sleep. Lack of sleep reduces body reserves. A person does everything more slowly, thinks worse and overeats - "hello" to those extra pounds! That's why proper sleep helps you lose weight.

You must fall asleep between 22: 00 and 23: 00. The more time you sleep before midnight, the better - it supports the production of melatonin. For those who went to bed after 24: 00, it will, of course, be difficult to immediately switch to this mode of operation. 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 the 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. Opt for herbal teas based on chamomile, valerian or passionflower;
• Take a magnesium salt (Epsom salt) bath. The procedure helps to normalize the emotional state, relieve stress and tension, and remove excess fluid and toxins from the body.

How to make magnesium baths:

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

If you don't have a chance 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 that will prepare 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 reflexively affect the nervous system, as a result, excessive excitation is quickly released, which allows you to fall asleep. It is enough to lie on them for 15-20 minutes, covering the head, neck and back.

Tip: he sleeps very well in the "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 night 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 about losing 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 sleeping, it is necessary to start the metabolism and activate the work of the intestines. Every morning 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 tighten the skin more easily.

• Exercise "Vibrating cockroach". Lying on your back, raise your arms and legs and start shaking them quietly, as if vibrating, for one minute.
• Lymphatic drainage jumps. Do a hundred quick low jumps. If you can't jump, rise up on your toes, hitting the floor with your heels.

Physical activity for lazy weight loss

That's how we get to physical activity. Many will say that they do not like to do sports, and in general it is no longer lazy weight loss. No matter how it is. No need to bother with hours of training and exercise 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. Put away the things you need so you can get up and get to them. And in general, standing taller makes work more productive.

They say, if you've done your work, go for a walk. However, it is better to take breaks in work. Stand up for at least a few seconds and then sit down a little differently. By the way, sitting and sitting are different. For example, squatting puts a lot of static load on your leg and core muscles. Instead of an office chair, you can use a sports fitball.

Don't forget to walk. You can add walking on an uneven surface (earth, sand, stones) to the known methods (replacing the elevator ride with walking up the stairs, going shopping to a distant store). This burns more calories than walking on smooth asphalt.

Play badminton, volleyball, cycling, rollerblading or rollerblading 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:

• Do not try to train intensively right away. Little is better, but often;
• If you're taking medication and still can't lose weight, check with your doctor 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 breakdowns.