Spring is not far off, so many girls and women are thinking about how to quickly lose those extra pounds accumulated over the winter.
If you are looking for ways to lose weight in 3 days, then we present the best options for weight loss without diets and pills.
How to lose weight in 3 days: proper nutrition
There is a category of women who is horrified that they will have to resort to diets in order to lose weight quickly. Yes, and they do not bring sustainable and long-lasting effect. Usually dropped kilograms come back and bring “friends.”
In addition, any dietary restrictions are negatively reflected on the state of the internal organs, the hormonal system, and metabolism. Therefore, solving the problem of how to lose weight quickly, discard the idea of strict food restrictions.
The second extreme, which is loved by lazy ladies, is “miraculous” pills that supposedly allow you to lose weight without effort. When making this choice, remember: the smallest effect that you will get from drugs of this type is cleansing the intestines and reducing edema, since they mainly have diuretic and leading effect. In the worst case, you will achieve serious disorders of the nervous system and the digestive tract.
So how to lose weight at home, without resorting to the extremes described above? The answer is simple – proper nutrition.
Many are skeptical about this, but they have never followed the principles of proper nutrition. Therefore, at least for the sake of experiment, test the basic recommendations. You will see how you can lose weight without depleting the body, not poisoning it. Most wonder how quickly the body and appearance will change.
Remember that weight loss is 90% dependent on nutrition and only 10% of physical activity.
Therefore, we don’t put off the dream of a slim body and introduce 10 rules of healthy eating into life:
- We forget about sugar and sweets, baking and desserts, if only because these products not only give extra weight, but negatively affect the condition of the skin. If you want to get the perfect complexion, get rid of skin rashes, reduce sebum secretion, then put on everything that contains sugar, taboo.
- We do not use carbonated drinks , even if it is ordinary mineral water. Carbon dioxide damages the walls of the stomach, stimulates them, because of what the release of gastric juice occurs and the process begins, called the expression “sucks under the spoon”. Even if you just ate, but drank sparkling water, in a few minutes you will feel hungry.
- We drink ordinary water at room temperature not less than 1.8 liters per day . The amount of drinking will be horrified because it seems like an incredibly large displacement. But if you drink 250 ml on an empty stomach in the morning, get out of bed, and throughout the day at the same time 30 minutes before a meal and an hour later, you will not even notice how quickly it is absorbed. By the way, water is the source of life for the skin. After 3 days you will see how the complexion improves. Do not drink cold water, otherwise food undigested will immediately be in the intestines and will again experience hunger.
- We change the diet:
- enter more vegetables, avoiding those that are rich in starch (corn, potatoes), eat lean meat (chicken, lean beef), lean fish (hake, pollock, carp).
- Consider the amount of calories eaten and consumed. If you are thinking about how to lose weight quickly, then develop or use the already created nutritionists menu that does not exceed 1200 kcal.
- Regulate meals. This aspect requires an individual approach: someone needs to eat five times a day, and someone needs three times. Therefore, divide your meals into several meals, but so as to consume approximately the same amount of calories. If you are hungry, then have a bite, eating 10 pieces of almond kernels, or 3-4 pieces of prunes or dried apricots.
- Rebuilding food : eat more carbohydrates (porridge) in the morning, and protein foods from lunch. 3 hours before bedtime forget about food.
- We change the way of cooking:Forget about fried foods. Go to grilled, steamed or cooked dishes.
- We introduce in the diet more sour-milk products, and this is yogurt, low-fat cottage cheese, whey.
- We eat for dinner every day a salad of cabbage, fresh beets, and carrots. It combines chicken, lean meat or cottage cheese. This will help to establish digestion.
- Of course, you have to forget about fast food. If you can not stand without sweets, then cut the apple into slices, sprinkle with cinnamon and add a teaspoon of honey. Put it all in a container and carry it with you. As soon as I wanted to cheer up chocolate, grab an apple.
How to lose weight fast: exercise
However depressing for some women this may sound, but without an increase in activity it is impossible to lose weight. It is important to do it right and not overdo it.
The essence of physical exertion is not to lose calories, but to tighten muscles, to make more elastic the places that have sagged or weakened. In addition, gymnastics stimulates the production of seratonin – the pleasure hormone. It stimulates the metabolism and improves mood.
Therefore, taking into account the fact that the purpose of the classes is not Olympic records, but a good mood and a toned body, do such exercises daily:
- Walk Walking is a great way to lose weight. Fast walking for 30 minutes is minus 250 kcal. Therefore, change your schedule: go to work 20 minutes earlier and walk or go two stops earlier and independently overcome the remaining distance. Nordic walking (with sticks) will give even better results: for an hour of such exercises, get rid of 500 kcal.
- Dance: Learn some dance moves: Eastern or Latin American dances, ballroom or sports. There are many videos on YouTube that will help. The main thing – enthusiasm and perseverance
- Pilates or yoga. Complexes Pilates – a great way to tighten muscles. Simple exercises will allow you to feel every ligament and a broken or weakened muscle. In yoga and Pilates, all exercises are designed in such a way that all the muscles of the body work simultaneously. Therefore, the effect is quick and impressive.
- Plank and plank exercises.
- Raise your body on your outstretched arms and legs. Hold it for 30 seconds in this position. Make sure the back, the pelvis were on the same line. Stand on your elbows and hold on for another 30 seconds. Make 10 transitions from elbows to even hands and back. Kneel down and rest for 20 seconds. Repeat these exercises 2 more times.
- Exercise “Mountaineer.”
- Standing in the bar, make jumps with your feet, imitating jumps in the mountains. Perform this exercise in 2 sets of 10 times.
- Jumping out.
- From a standing position, squat down, touch the floor with your fingers, jump out sharply. Repeat this exercise 3 sets of 10 times.
- Squats. Sit down 30 times so that the line of the knees does not go beyond the socks.
- Exercise “Booklet” for the press. Lie on the floor, lift the torso and knees bent at the same time. The effect will come if you make 3 sets 10 times for beginners, for those with good physical training, 30 times.
- Hand pumping.
Stand on the bar and slowly go down to the floor, bending your arms. The slower you do, the more effective. Try to do it 10 times. Turn your back to the chair, rest your arms so that your body is elevated above the floor. Bend your arms at least 10 times.
- Exercise for the waist . Extend the leg bent at the knee, bend the second one too. Lay your hands behind your head and make turns and bends to the knee, trying to reach him. Perform 3 sets of 15 times.
Choose exercises or complexes at your own discretion, focusing on your physical fitness and state of health. If you have back problems, then avoid strength exercises, limit swimming and walking. If there are problems with the cardiovascular system, then do yoga.
Baking soda for weight loss at home
Many online resources have reported that baking soda for weight loss is a great alternative to exhausting exercise. It seems that it gives a stunning effect in a short period of use. Only, how to apply it – inwardly or outwardly – is a debatable question.
Some experts recommend taking it with juices, drinks, or dissolving in warm water and drinking. But such methods seem unsafe, because soda, getting into the stomach, neutralizes gastric juice. This will reduce the feeling of hunger, but can damage the walls of the stomach and lead to a deterioration in overall health.
Therefore, let’s figure out how to lose weight with soda. This substance has a beneficial effect on the condition of the skin: cleanses it, improves metabolic processes and has an anti-cellulite effect. Therefore, it is desirable to apply it externally.
If you want to lose weight quickly, then use soda for weight loss as additives in bath procedures. Take a bath with soda solution. For this:
- Mix 300 g of soda with 500 g of sea salt. Add it to warm water. Take a bath with this solution for 30 minutes.
- Rinse under hot shower.
- Thoroughly rub the towel, making massage movements in the problem areas. Use anti-cellulite cream to enhance the effect.
Apply all these methods in a comprehensive manner and after 3 days in the mirror you will see a renewed woman with an excellent figure, skin and good mood.
If you follow the rules of proper nutrition and perform with pleasure a variety of physical activity, getting pleasure from it, then significantly lose weight in a short time.