Lazy weight loss

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

Lazy weight loss - who is it for?

It happens that your jeans don't fit your belly 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 the time or energy to lose excess weight and the word "diet" scares you, don't despair, there is always a way out. For example, lazy and safe weight loss without harm or harm to health. Many people consider it a fairy tale, but in fact everything is real. Let's find out now.

Correction of the water-salt regime during lazy weight loss

Pure water is the first place to start healthy weight loss, as 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 soda, 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 remove toxic substances and metabolic products from the body. Under conditions of dehydration, 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 splash 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, that is real hunger).

Be careful when choosing drinking water. Boiled tap water is far from the best solution. You must choose filtered water. However, it is necessary to take care not only of the purity, but also of 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 waters, etc.

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

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

People who care about their health should maintain not only the water-salt balance in the body. To do this, simply 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, the norm for its consumption is 3 g per day. It is best to choose pink Himalayan salt as it is rich in microelements.

How to do without counting calories when losing weight lazily

The golden method for those who want to lose weight is to burn more than they consume, in other words, create a calorie deficit. Therefore, one of the popular ways is to count calories. A very laborious process that can lead to an eating disorder. We can live 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 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 to 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 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 evening 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 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, a lack of appetite in the morning may be a symptom of bile stagnation or disrupted 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 a gap of 3 to 4 hours during the day and 12 to 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 and bitter flavors effectively stop food cravings;
• If you can't live without a snack, let it be raw vegetables, nuts, but not fruit.

Method 4. Narrowing the feeding window.

Set a period during which you will eat. Start, for example, with a 10-hour window (9am to 7pm), gradually reducing it to 8 hours. The shorter the range, the less food you can eat. Otherwise, "love to eat" can turn into obesity. But this does not mean that you should consume food 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 exhaustion, exhausting physical activity. The presence of any disease requires consultation with a doctor and integrative nutritionist.

Method 5. Selection of foods with the required calorie content.

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

Industrial products tend to have a higher caloric content; There is no point counting calories from whole foods. Provide yourself with an 80% clean diet - and the process of lazy weight loss 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. 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 ingredients in a blender and consume immediately. Yes, yes, this is not a mistake. The correct thing to do is 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 receiving, but giving. It is necessary to remove 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 looking for recipes, visit cooking sites that contain real reviews. There is valuable data there.

Or you can use a ready-made formula - 326 complete meal recipes, 23 video classes 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 food, but also how to create your own recipes using special constructors, choose products, kitchen utensils, dishes and household chemicals.

Method 7: Using the Right Boards.

Many people are used to finishing everything they have on their plate since they were children. Try choosing smaller plates and cutlery than you usually use.

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

Sleep is an important part of lazy weight loss

To have energy during the day and not try to cheer yourself up with buns and sweets, you need to get enough sleep. Sleep deficiency reduces the body's reserves. The person does everything slower, thinks worse and eats too much - "hello" to those extra pounds! This is why adequate sleep helps you lose weight.

You need to fall asleep between 10 pm and 11 pm. The longer you sleep before midnight, the better - this aids melatonin production. For those who went to sleep after midnight, it will, of course, be difficult to immediately switch to this mode. Therefore, they should try to go to bed 15 minutes earlier every 3-4 days.

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

Tips for those who can't sleep

• After 4 pm, do not drink drinks containing caffeine - cocoa, coffee, energy drinks, black tea, matcha. Opt for herbal teas based on chamomile, valerian or passion fruit;
• 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 of Epsom salt and mix well until completely dissolved.
3. Take a shower for 15–20 minutes.
4. After the procedure, dry your body with a towel and rest for an hour.
5. To replace fluids, drink water or, better yet, herbal tea with lemon balm.

If you don't have the opportunity to take a bath, you can use 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, a salt bath, a hot bath, 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, overexcitation is quickly relieved, which allows you to fall asleep. Just lie on them for 15 to 20 minutes, affecting your head, neck and back.

Tip: sleep very well in a "cave", where it is dark (thick dark curtains or sleep mask), humid (humidity 50–60%), quiet, cool (18–20 °C).

The main thing is to tune in every night for an interesting tomorrow. When you do this, you will find that it will be much easier to wake up.

How to start your day right if you're too lazy to lose weight

How you spend your morning hours influences your mood during the day and the quality of your sleep at night. After sleeping, it is necessary to start metabolism and activate intestinal function. Every morning you should start with simple (no less effective) lymphatic drainage exercises. By doing them, you can 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, lift your arms and legs and begin shaking them silently, as if they were vibrating, for a minute.
• Lymphatic drainage skips. Make one hundred quick, low jumps. If you can't jump, stand on your toes, tapping your heels on the floor.

Physical activity for lazy weight loss

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

Sometimes you just need 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 go to them. And in general, standing more makes work more productive.

They say if you've done your job, go for a walk. Still, it's best to take breaks from 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, squats place 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. To the known methods (replacing an elevator ride with climbing stairs, shopping in a distant store), you can add walking on an uneven surface (earth, 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. 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:

• Don't try to train intensely right away. It's better a little, but often;
• If you are taking medications and still cannot lose weight, check with your doctor to see if the medications are affecting you. Doctors should try to find an alternative.

Conclusion

Of course, everyone wants to lose weight quickly. The main thing to remember is that excessive physical activity is harmful and unhealthy. Strict diets always lead to breakdowns.