Lazy weight loss

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

Lazy weight loss - for whom?

It happens that your jeans do not fit your stomach and you need to lose weight immediately. However, sometimes it is not possible to add training to a very busy schedule - there are not enough days in the week. If you do not have the time or energy to lose excess weight, and the word "diet" scares you, do not despair, there is always a way out. For example, lazy weight loss that is safe without danger or damage to health. Many people think this is a fairy tale, but in fact everything is real. Let's think about it now.

Correction of the water-salt regime during lazy weight loss

Plain water is the first place to start healthy weight loss, as insufficient fluid intake is one of the causes of excess weight. How much should you drink per day? 30–35 ml of water per 1 kg of body weight is sufficient. Water, not juice, sugary soda, 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 detox and remove toxic substances and metabolic products from the body. Under dehydrated conditions, the elimination process is disrupted and toxins are stored in adipose tissue!

Tip: try to start each main meal with a glass of warm water (38–40 °C) with a little 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 of 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 rod,
• 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 releasing the gas.

People who care about their health should maintain not only water, but 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 more) instead of salt. No need to give up salt at all; the norm of 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 losing weight lazy

The golden rule for those who want to lose weight is to burn more than they eat, i. e. create a calorie deficit. Therefore, one of the popular ways is to count calories. A relatively 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 saturated 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;
• allocate 20–30 minutes for breakfast, lunch and dinner and do not get up from the table early;
• 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. You can swallow food when it turns puree and has a sweet taste. Only then pick up the fork or spoon and continue eating.

Method 2. Create a diet.

Try not to skip breakfast and lunch so as not to 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 stimulate your appetite and start the digestion process. Do not force yourself to eat, listen to your own body and learn to decipher its signals. For example, lack of appetite in the morning may be a symptom of bile stagnation or a disturbed detoxification process.

Method 3: Clear the space.

Fat burning occurs when insulin levels are low, i. e. between meals. So, come down with little by little, long live the pure interval! It is suitable to maintain an interval of 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, are not associated with food;
• sour, spicy, bitter taste effectively disrupts the desire for food;
• if you can't live without a snack, let it be raw vegetables, nuts, but not fruits.

Method 4. Narrowing the eating window.

Set a period in which 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 need to eat for 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, adrenal fatigue, strenuous physical activity. The presence of any disease requires consultation with a doctor and an integrative nutritionist.

Method 5. Choose food with the necessary 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 (green, raw vegetables).

Industrial products usually have a higher calorie content; there is no point in counting calories from whole foods. Prepare 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, vegetables, nuts, seeds, etc. ).

Tip: If you can't eat a lot of vegetables, make a green smoothie. It contains useful substances: fiber - one, vitamins - two, minerals - three.

ingredients:

• a handful of vegetables,
• half a cucumber,
• half an avocado,
• half a green apple,
• water (the amount depends on the consistency of the desired smoothie).

Mix all the ingredients in a blender and eat immediately. Yes, yes, this is not a mistake. It is correct to eat the smoothie with a spoon, and not drink it in one gulp.

Method 6. Introduction of complete diet.

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 cooking sites that have real reviews. There is valuable data there.

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

Method 7: Using the right plate.

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

You can use a bowl or flat serving plate the size of two palms as a base.

Sleep as an important part of lazy weight loss

To be energetic during the day and not try to cheer yourself up with bread and sweets, you need to get enough sleep. Lack of sleep reduces the body's reserves. Someone does everything more slowly, thinks worse and overeats - "hello" to those extra pounds! That's 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 the production of melatonin. For those who sleep after 24: 00, it is certainly difficult to switch to this mode immediately. 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;
• Magnesium salt (Epsom salt) bath. This 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. Bathe for 15-20 minutes.
4. After the procedure, dry your body with a towel and rest for an hour.
5. To add 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 a magnesium foot bath. 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, bathing with salt, taking a warm bath, reading a book, meditation (attention training).

It is good to use Lyapko, Kuznetsova and other applicators. They reflexively affect the nervous system, as a result, it is too quickly relieved, which allows you to fall asleep. It is enough to lie on it for 15-20 minutes, affecting the head, neck, and back.

Advice: sleep very well in the "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 watch every evening for an interesting tomorrow. By doing this, you will find that waking up will be 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 a simple (no less effective) lymphatic drainage exercise. By doing them, you can get rid of swelling, which, in turn, will lead to rapid weight loss. And massaging problem areas (stomach, back) with a dry brush along the lymphatic flow will help to easily tighten the skin.

• "Cockroach shaking" exercise. Lie on your back, lift 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 to your feet, 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 a lazy weight loss. It doesn't matter what the situation is. No need to torture yourself with hours of training and working out in the gym almost all the time. This does more harm than good. By doing exercise 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. Place the items you need so you can get up and get 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 a break from work. At least stand for a few seconds, and then sit in a different way. By the way, sitting and sitting are different. For example, squatting places a high static load on the legs and core muscles. Instead of an office chair, you can use a sports fitball.

Don't forget to walk. For well-known methods (replacing taking the elevator with walking up the stairs, going shopping in a distant store), you can add walking on an uneven surface (earth, sand, stone). This burns more calories than walking on smooth asphalt.

Play badminton, volleyball, cycling, rollerblading or rollerblading with your children or friends. Choose the type of game 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:

• Do not try to practice immediately. It's a little better, but often;
• If you're taking medication and still can't lose weight, check with your doctor to see if it's working for you. Doctors should try to find alternatives.

Conclusion

It is clear that everyone wants to lose weight quickly. The main thing to remember is that excessive physical activity is dangerous and harmful to your health. A strict diet always leads to damage.