Weight loss for the lazy: basic principles. Photo

Everyone knows the main components of losing weight - fitness and proper nutrition. But not everyone is able to overcome laziness and start purposefully working on their figure. Many are frightened by strict restrictions: cutting back on the diet, avoiding favorite foods, a strict diet and exercise regimen. What to do for those who dream of a slim figure, but are not ready to sacrifice a normal life? Nutritionists have taken care of such people, having developed a special weight loss regimen for the lazy at home.

How to start losing weight at home

To begin with, let's decide: the proposed style of weight loss does not imply intense weight loss, but 3-4 kg per month will go away without much difficulty. But for this, you will need to follow certain rules.

Making a menu

No diet can guarantee long-term results without compromising health. Proper nutrition in this regard is something of a golden mean. Thanks to him, it is possible not only to lose weight, but also to maintain the desired weight as long as required.

When forming a weight loss menu for every day, it is important to adhere to a number of principles:

  • Drink more fluids (regular drinking water). It promotes an accelerated metabolism, as a result of which harmful substances are excreted from the body.
  • Eat regularly and do not skip meals. The feeling of hunger forces our body to save supplies for the future.
  • When preparing meals, do not exclude spices. Unhealthy food made with even the finest ingredients will feel inedible and get bored very quickly. Restraining the temptation to break off will be much more difficult.
  • Don't skip sweets, but use a substitute or honey instead of regular sugar. In cooking, use rye flour or bran. But you should still forget about industrial sweets. · Do not be lazy to try new recipes, expand the list of products used. Monotonous food can quickly get bored.
  • Choose foods high in dietary fiber: oats, legumes,nuts, fresh vegetables, olives, berries.
  • Give preference to soluble fiber and slow carbohydrates. Buy only durum wheat pasta. Use brown rice instead of white rice.
  • Don't forget to be physically active. And what is a slender figure without pleasant walks in the fresh air, swimming, a bicycle?
  • Eat the last meal a day no later than 2-3 hours before bedtime (unless you are using intermittent fasting for your own purposes).

It is important to take into account the peculiarities of your daily routine in order to prevent disruptions.

  • Get enough sleep and avoid overexertion. When compiling a menu of proper nutrition for weight loss, take care of enough sleep. Losing excess weight in itself is a serious stress for the body. The body tries to save energy, so a person gets tired faster and wants to sleep more often.
  • Vitamins are our everything. Even the healthiest foods lack vitamins. A vitamin and mineral complex will come to the rescue in such a situation.
  • Reduce alcohol intake. You should forget about your favorite gatherings in the bar: alcohol contains sugar and only provokes an increase in appetite.
  • Don't go shopping when you're hungry. Be sure to pick up a lot more foods than you need, and for sure grab something unhealthy and high in calories.
  • Calorie and menu options

    The ideal way to slowly but steadily lose weight is to calculate your daily calorie intake and make a menu for a week within the selected calorie intake. To create a personalized weight loss diet for the lazy, the Mifflin-San Geor formula is suitable:

    • for men: (10 x weight (kg) + 6.25 x height (cm) - 5 x age (g) + 5) x A;
    • for women: (10 x weight (kg) + 6.25 x height (cm) - 5 x age (g) - 161) x A.

    where A is the coefficient of physical activity.

    Choose your level and multiply the formula by the number you need.

    1.2 - the minimum level of physical activity or its complete absence (sedentary work, lack of sports);

    1.3-1.4 - light level of activity (light physical activity 2-3 times a week, walking);

    1.5-1.6 - average activity (physical activity 3-5 times a week);

    1.7-1.8 - high-level activity (active lifestyle + daily intensive training);

    1.9-2.0 - extremely high activity (sports lifestyle, hard physical labor, long hard training every day).

    Products for proper nutrition

    Let's list the products that can be consumed with almost no restrictions:

    • vegetables with a low starch content;
    • cabbage (sea);
    • poultry meat (white), rabbit meat;
    • egg white;
    • bulgur, brown and wild rice, oats, couscous, buckwheat, spelled;
    • durum wheat pasta;
    • rye and multi-grain crispbread;
    • whole wheat bread;
    • lean fish, seafood;
    • olive and linseed oil;
    • nuts;
    • natural spices;
    • fermented milk and dairy products (low-calorie).

    1000 calorie weekly diet of the day for weight loss

    A weekly diet of the day for weight loss for 1000 calories. Photo

    Slimming exercises for the lazy

    When drawing up a weight loss training program, you should focus on the most effective exercises that will achieve results in a short time. Here are the main ones:

    • Running is an accessible sport practically at any time of the year and in any weather. Develops the respiratory and cardiovascular systems, improves coordination, helps to quickly lose weight.
    • Walking at a brisk pace is an alternative option for those who have a hard time running.
    • Squats - Strengthens the muscles of the legs, buttocks, back and abs. Push-ups - a good load on the whole body, tightens the muscles of the chest.
    • The plank is a classic exercise in any weight loss workout. During execution, almost all muscle groups of the body are tense. Jumping - ordinary jumps can be performed, but jumping rope is considered the most effective.

    What does morning exercises consist of?

    Exercise involves a complex load on all problem muscles.

    Plank

    Take a lying position, then bend your elbows and rest on your forearms. Legs should be extended back, with toes resting on the floor. The elbows are perpendicular to the shoulders. In this position, try to hold out as long as possible.

    Crunches on the press

    Lie on your back, put your hands behind your head and squeeze them into the lock. Pull your legs towards you. It is better for someone to hold your feet - this will make it easier to do crunches. Begin to raise your body to your knees, and then lower it to its original position. Repeat 15-20 times, doing 2-3 sets.

    Lying Leg Raise

    Lie on the floor and place your arms at your sides. Bring your ankles together and lift your legs about 15 centimeters off the floor. Raise your legs in a slow motion, holding them together until a 90-degree angle forms between your thighs and upper body. Then return your legs to their original position. Do two to three sets of 15 reps.

    Side leg raises

    Sit on the floor and turn to one side. Raise your body slightly, bend your elbow and place your hand under your head, the other hand rests on the floor with your palm. From this position, tighten your abs and, as you exhale, lift both legs off the floor, lifting them. Hold this position for a few seconds, then lower your feet to the floor. Do 30 reps on each side.

    Lunges

    Stand up straight with feet shoulder-width apart. Take a step forward, bending your front leg at a right angle, and swing your back leg, placing it on your toes. At the same time, the back should be flat. Return to starting position and switch legs. A couple of sets of 15 reps should be sufficient.

    Gluteal bridge

    Sit on the floor, stretch your arms along your torso, feet should be shoulder-width apart. Lift your buttocks off the floor, leaning on your feet. Hold in this position for 10-15 seconds, then lower yourself to the floor and repeat the exercise.

    Bicycle

    Lie on the floor, hands can be put behind your head, squeezed into the lock, or you can put it parallel to the body. Raise your legs up and start doing movements similar to what a person does when riding a bicycle: alternately bend your knees and pull your legs closer to your chest, making amplitude movements.

    Move your feet in the air

    Take a lying position, stretch your arms in different directions, lift both legs up. Press your legs together and together begin to swing them in one direction and then in the other direction. Do 2-3 sets of 20 reps.

    Clenching the palms

    Place your hands in front of your chest, bring them together and squeeze in your palms. In this case, the fingers should be directed upward. Stay in this position for a while, using your best efforts. Then open your palms, rest and try again.

    Side bends

    Stand up straight with your hands on your hip joint. Make the maximum tilt of the body to one side as you inhale, and as you exhale, tilt to the other side. 25-30 reps in each direction will be sufficient.

    Exercise Tips

    A few tips for newbies. They will help you avoid unpleasant injuries and make your workouts much more effective.

  • Don't forget about warm-up exercises. Before each lesson, you should warm up the muscles and prepare the body for stress.
  • Take breaks between sets, do not try to take exercises in a swoop and finish the workout quickly. This will lead to overwork and muscle injury.
  • Try to do the exercises correctly. Follow the technique. This way you will definitely protect yourself from injury and get the most out of your training.
  • Drink water between sets to stay hydrated.
  • After class, you should not make a full meal, this will negate all efforts to burn fat.
  • Combine exercise with cardio workouts - jogging, swimming, walking, or cycling. Exercise will help you lose weight quickly at home, but the greatest effect can be achieved in combination with proper nutrition and other activities.
  • TOP 5 non-standard tips for lazy weight loss

    1. Have sex regularly

    During this process, calories are burned at a rate of 200 calories per hour, which is the equivalent of running for 15 minutes. The pulse rises from 70 to 150 - like a running person. In general, sex is very useful for the body as a whole - it strengthens the immune system, the body gets rid of toxins and dangerous substances, the very sexual arousal increases the flow of blood and the oxygen that it contains, helps to expel bad cholesterol.

    2. Turn off the TV

    It is lying on the couch in front of the screen that most often leads to excess weight. The fact is that in the body of a person who only loves to turn from side to side for hours and click the buttons on the TV remote control, there is pressure on the cells, which contributes to the formation of fat. If you still cannot deny yourself this pleasure, then at least periodically you need to get up and walk. And ideally also do isometric abdominal exercises for 30 seconds.

    3. Remove excess fat from food

    It is impossible to live without consuming fats at all. But getting rid of excess fat is just what you need. Blot excess fat from a pizza, hamburger, sausage, or piece of meat with a regular napkin - this will reduce the fat content of the snack by at least 14%.

    4. Shop wisely!

    Once in the supermarket, try to keep to the outskirts, where vegetables and fruits are located, and do not get close to various goodies. Even if you're not very hungry, they can whet your appetite and lead to new inches at your waist.

    5. Kiss!

    A lot, often and with pleasure. It has long been proven that 30 facial muscles work during a kiss. That is, the more you kiss, the later you will develop wrinkles and other facial imperfections. Also, kissing stimulates the immune system, since the exchange of saliva in the immune system triggers processes to identify bacterial agents. Kissing also lowers the risk of high blood pressure and cholesterol. As for weight loss, one kiss burns 12 kilocalories. That is, three passionate kisses a day burn a kilogram!

    6. Take breaks while eating

    It takes time for your stomach to "process" the amount you have eaten and signal your brain to be satiated. When we eat fast and non-stop, we miss this signal and end up overeating.

    7. Open windows at night

    Sleeping is best in a cool room, because then the body will produce more brown fat instead of white fat cells, and the body begins to actively burn calories to keep warm.

    8. Follow the rule of small portions

    Nutritionists consider portioned meals with short breaks to be the best for losing weight without stress. By controlling portions, you cut your food intake by 300 calories per day and lose half a pound in 2 weeks.

    9. Smile!

    Being in a good mood has a huge impact on weight loss. With depression in the body, the production of the "stress hormone" cortisol increases, from which the body concludes - it's time to store fat. Cortisol also affects the arteries on which the internal fat settles, and the abs. According to American researchers, sincere laughter burns from 10 to 50 kcal in one minute. 10-15 minutes of daily laughter will “consume” up to 50 calories.

    Laughter to some extent can replace aerobics, because laughing, a person exhales a lot of oxygen, which stimulates the heart and blood circulation in the body. In addition, during the giggling, the internal organs are massaged, which allows them to work more efficiently.


    Things to know (Q&A)

    What are some lazy ways to lose weight?

    The laziest ways to lose weight

    1. Multitask in front of the TV.
    2. Eat leftovers all week long.
    3. Shorten your shopping trip.
    4. Buy ready-to-eat snacks.
    5. Leave out one ingredient.
    6. Take a break between bites.
    7. Have your meals hand-delivered.
    8. Savor a nighttime snack.

    What is the basic theory of weight loss?

    Set point theory states that our bodies have a preset weight baseline hardwired into our DNA. According to this theory , our weight and how much it changes from that set point might be limited. The theory says some of us have higher weight set points than others and our bodies fight to stay within these ranges.

    How can a lazy girl lose weight?

    9 Ways To Lose Weight Without Blowing Your Budget

    • Ditch the beef. ...
    • Buy healthy foods in bulk. ...
    • Stick to the perimeter at the grocery store. ...
    • Steer clear of the salad bar. ...
    • Skip "healthy" convenience food. ...
    • Know what to look for on price tags. ...
    • Turn your television into a workout coach. ...
    • Turn your home into a wellness center.

    What is the easiest and cheapest way to lose weight?

    9 Ways To Lose Weight Without Blowing Your Budget

    • Ditch the beef. ...
    • Buy healthy foods in bulk. ...
    • Stick to the perimeter at the grocery store. ...
    • Steer clear of the salad bar. ...
    • Skip "healthy" convenience food. ...
    • Know what to look for on price tags. ...
    • Turn your television into a workout coach. ...
    • Turn your home into a wellness center.

    How can a lazy person get in shape?

    10 ways to get fit if you're lazy AF

    1. Stick to 10s. Try to do just 10 push-ups and 10 sit-ups every day, even if they aren't consecutive. ...
    2. Stand up at least every hour. ...
    3. Walk for at least 20 minutes a day. ...
    4. Don't even leave the house. ...
    5. Use Tabata. ...
    6. Switch off. ...
    7. Don't worry about how long your work out lasts. ...
    8. Run for just one song.

    How can I burn calories lazy?

    23 Lazy Ways to Burn More Calories Every Day

    1. Pressmaster/Shutterstock. Walk instead of drive. When you live in the suburbs, it's easy to hop in your car for every errand, near or far. ...
    2. Yuricazac/Shutterstock. Lift your pillows over your head on the couch. ...
    3. GaudiLab/Shutterstock. Follow the 6/60 rule.

    Why does my body always go back to the same weight?

    It goes like this: If you cut calories and restrict your diet, your metabolism slows in response, and you're likely to move less to preserve your energy. However, if you start eating more, your metabolic rate and activity levels both increase, so you soon end up returning to your original weight .

    Does your body try to maintain weight?

    Time: If you make changes over time and lose weight gradually, your body systems can adapt to the new circumstances. Your systems will stop trying to return you to your previous “normal” weight . Your body will slowly understand that your new lower weight is permanent and try to keep you there instead.

    How do you get a flat stomach overnight?

    Here are 8 ways you can feel trimmer and slimmer in your belly —in some cases, nearly overnight .

    1. Stand up straight. ...
    2. Dress in belly -flattening fashions. ...
    3. Turn in an hour earlier. ...
    4. Swap soda for Sassy Water. ...
    5. Munch more whole grains and protein. ...
    6. Have watermelon for dessert. ...
    7. Add this cupboard staple to your diet. ...
    8. Go slowly at meals.

    How can I get skinny forever?

    10 steps to ditch diets forever and still stay slim

    1. Diet when you're really ready to make a healthy change. ...
    2. Do a reality check. ...
    3. Keep a food diary. ...
    4. Identify your good habits. ...
    5. Set realistic, achievable goals. ...
    6. Increase your eating awareness. ...
    7. Exercise.

    How can I drop 20 pounds in a week?

    Here are 10 of the best ways to quickly and safely drop 20 pounds .

    1. Count Calories. ...
    2. Drink More Water. ...
    3. Increase Your Protein Intake. ...
    4. Cut Your Carb Consumption. ...
    5. Start Lifting Weights. ...
    6. Eat More Fiber. ...
    7. Set a Sleep Schedule. ...
    8. Stay Accountable.

    What are the 5 foods that burn belly fat?

    Eight Delicious Foods That Help Fight Belly Fat

    • Belly Fat -Fighting Foods .
    • Avocados.
    • Bananas.
    • Yogurt.
    • Berries.
    • Chocolate Skim Milk.
    • Green Tea.
    • Citrus.

    (中文(简体)) 懒人减肥:基本原则