Lazy weight loss

Lazy weight loss- a way to get rid of extra pounds without strenuous workouts, strict diets or calorie counting.

Lazy weight loss: who is it for?

It happens that your jeans do not fit well on your stomach and you urgently need to lose weight. However, sometimes it's just not possible to add training to a busy schedule: there aren't enough days in the week. If you don't have time or energy to lose weight and the word "diet" terrifies you, don't despair, there is always a way out. For example, lose weight safely and lazily without harming or harming your health. Many people consider it a fairy tale, but in reality it is all real. Let's figure it out now.

Correction of the water-salt regime during lazy weight loss.

Plain water is the first place to start healthy weight loss, since 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 sufficient. Precisely water, not juices, sweet soft drinks, coffee or tea with sugar and milk. In addition to regular water, you can drink herbal infusions and green tea.

Water is one of the tools to support detoxification and eliminate toxic substances and metabolic products from the body. In dehydrated conditions, elimination processes are interrupted and toxins are deposited in adipose 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 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 not only of the purity, but also of the mineral composition of the water. That's why it's good to enrich it. The choice is quite wide:

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

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

Tip: add a glass of mineral water for every liter of tap water, after releasing the gas.

People who care about their health should maintain not only water balance, 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, 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. It is not necessary 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 microelements.

How to do without counting calories when losing weight the lazy way

The golden method for those who want to lose weight is to burn more than they consume, that is, create a caloric deficit. Therefore, one of the popular ways is to count calories. A rather laborious process that can lead to an eating disorder. We can do without it.

Method 1: Chew well.

When a person chews well, they eat less. This happens because the saturation signal reaches the brain with a slight delay.

Many people don't know how to chew productively. Simple rules can help you focus on food:

• put away your phone, your books, turn off the television 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 before;
• After putting a small piece of food in your mouth, lower your fork or spoon and place your hands on your knees. Start chewing. You can swallow the food when it turns into puree and has a sweet taste. Only then pick up a fork or spoon and continue eating.

Method 2. Establish a diet.

Try not to skip morning and afternoon meals so as not to overeat in the afternoon 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 you whet your appetite and start the digestion process. Don't force yourself to eat, listen to your own 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, that is, between meals. Therefore, down with fragmentation, long live pure intervals! The ideal is to maintain an interval of 3-4 hours during the day and 12-16 hours at night.

Advice:

• eat only at the dining room table so that other objects, such as the sofa, are not associated with the food;
• sour, spicy and bitter flavors effectively interrupt food cravings;
• If you can't live without a snack, let it be raw vegetables, nuts, but not fruits.

Method 4. Reduce the eating window.

Set a period during which you will eat food. Start, for example, 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 turn into obesity. But this doesn't mean you should consume food for the full 8 to 10 hours; The number of meals should be 2 to 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 exhaustion, strenuous physical activity. The presence of any disease requires consultation with a doctor and a comprehensive nutritionist.

Method 5. Select foods with the required 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 usually have a higher calorie content, it makes no sense to count the calories of whole foods. Give yourself an 80% clean diet and the lazy weight loss process will begin! 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 vegetables, make a green smoothie. It contains useful substances: fiber - one, vitamins - two, minerals - three.

Ingredients:

• a handful of vegetables,
• half cucumber,
• half 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 okay to eat a smoothie with a spoon and not drink it in one gulp.

Method 6. Introduction of a complete diet.

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

Tip: When searching for recipes, visit culinary sites that contain real reviews. There is valuable data there.

Or you can use a ready-made formula: 326 complete meal recipes, 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 foods, but also how to create your own recipes using special constructors, how to choose products, kitchen utensils, dishes and household chemicals.

Method 7: Use the right plates.

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

To have energy 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. A person does everything more slowly, thinks worse and overeats: "hello" to those extra kilos! That is why sleeping well helps you lose weight.

You should fall asleep between 10: 00 p. m. and 11: 00 p. m. The more you sleep before midnight, the better: it promotes the production of melatonin. For those who went to bed after 24: 00, of course, it will 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, move 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 drinks containing caffeine: cocoa, coffee, energy drinks, black tea, matcha. Opt for infusions 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 bathtub with warm water.
2. Add 500g Epsom salt and mix well until completely dissolved.
3. Bathe for 15 to 20 minutes.
4. After the procedure, pat your body dry with a towel and rest for one hour.
5. To replace fluids, drink water or, better yet, infusions with lemon balm.

If you don't have the opportunity to bathe, you can do 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 Lyapko, Kuznetsova and other applicators. They reflexively affect the nervous system, as a result, overexcitation is quickly relieved, allowing you to fall asleep. It is enough to lie on them for 15 to 20 minutes, affecting the head, neck and back.

Tip: Sleep very well in a "cave", where it is dark (thick blackout curtains or a sleeping 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're too lazy to lose weight

How you spend your first hour in the morning influences your mood during the day and the quality of your sleep at night. After sleeping, it is necessary to start the metabolism and activate intestinal function. Every morning it is advisable to start with simple (no less effective) lymphatic drainage exercises. By doing them, you will be able to get rid of bloating, 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 to easily tighten the skin.

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

Physical activity to lose weight lazily.

Then we come to physical activity. Many will say that they do not like to play sports, and in general, this is no longer lazy weight loss. It doesn't matter what it is. It is not necessary to torture yourself with hours of training and exercise in the gym almost 24 hours a day. This does more harm than good. If you do the exercises for just 5 minutes every day, you will quickly notice results.

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 makes work more productive.

They say, if you've done your job, go for a walk. Still, 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 and sitting are different. For example, squatting places a large static load on the legs and core muscles. Instead of an office chair, you can use a sports fitball.

Don't forget to walk. To the known methods (replacing a ride in the elevator with climbing 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, roller skating or roller skating with your children or friends. Choose the types of games you like the most. 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 train intensely right away. It is better a little, but often;
• If you are taking medications and still cannot lose weight, check with your doctors to see 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 main thing to remember is that excessive physical activity is harmful and harmful to health. Strict diets always cause crises.