How to lose weight quickly and effectively. The most real ways and means

The problem of excess weight in modern society worries both men and women. In order to lose weight very quickly, it is not at all necessary to buy an expensive subscription to a sports club or go on a hungry diet. You can achieve a slender figure at home, eating varied and devoting time to independent training.

The rules of home weight loss

The most important thing when losing weight is to strictly follow your goal. It should be understood that sudden weight loss is very harmful and dangerous for the human body. You need to lose weight not irregularly, but very evenly, dropping a maximum of 9 -11 pounds per month.

At home, it is necessary to establish all the conditions for a new lifestyle: equip a place for sports exercises, purchase equipment (dumbbells), buy a kitchen scale for measuring servings, purchase a slow cooker or a double boiler for preparing healthy food. Home weight loss includes several points that you need to follow unconditionally.

Food and drink

Deciding to lose weight, you need to completely review the diet.

The list of allowed and prohibited products is given in the table:

Product Categories	Allowed Products	Prohibited Products
Meat	Lean meat: veal, beef	Fatty varieties of pork, lamb
Bird	Turkey, skinless chicken	Goose duck
Fish	Common carp, pike perch, pollock, navaga, hake, mullet, salmon	Any kind of salted or smoked
Flour products	Whole grain yeastless bread or bread rolls	All bakery products and sweets
Porridge (cereals)	Oats, buckwheat, rice, barley groats, barley	Corn grits, semolina
Vegetables	Cabbage, broccoli, zucchini, potatoes, carrots, spinach, green beans, pumpkin	Beets, sweet potato
Fruits	All types until 17.00	–
Milk products	All Low Fat Categories	Cream, butter, ice cream
The drinks	Tea with lemon, herbal decoctions, sugar-free coffee, natural fruit drinks	Alcohol, Sweet Carbonated Drinks

The basic rule is to drink 3 – 4 pint of clean water without gas per day.

Servings should be small, but balanced, the number of meals – 5-6 times a day. The ratio of fats, proteins, carbohydrates is optimal for each individual case. It is important to remember that in no case should you starve.

Daily regime

The daily regimen for home weight loss involves, first of all, healthy sleep for at least 7-8 hours. The rise must be no later than 7.00 in the morning. This is followed by a short charge, allowing the body to wake up. A balanced and reasonably hearty breakfast continues a healthy morning. Lunch and dinner are also desirable at a fixed time.

Between meals, there should be 2-3 snacks. In the morning and evening, set aside an hour for exercise and training. Every day, it is advisable to find time for hiking. Before going to bed, you need to devote time to body care: body wraps, scrubs, massages, saunas. The daily regime should be clearly fixed, and it is not advisable to retreat from it.

Training

Sport will help you lose weight very quickly at home. Strength exercises are required to change the weight and quality of the figure. The most important rule is to observe regularity. No need to strain and work with a very large weight of dumbbells or weights, training should be designed in an optimal way for each person.

Another feature is the gradual increase in the power and intensity of exercises.

This can be expressed by increasing the number of approaches or by taking heavier weights. Before each lesson necessary to perform a warm-up to warm the muscles. After – stretching to relieve fatigue after exertion.

At first, pain and discomfort throughout the body can be observed. This is absolutely normal. Stress is easily relieved by taking a warm bath with soothing salt.

A step-by-step guide to fast weight loss at home

It is possible to lose weight very quickly at home by following the daily plan below. However, it is advisable to visit a general practitioner before this and pass general clinical tests to make sure that your health is normal and there are no contraindications to rapid weight loss.

Day 1

The daily routine may deviate from the proposed, but no more than 10-15%. To achieve the best result, you should adhere to it for each item.

Schedule:

• 6.30 – rise.
• 6.45 – morning exercises.
• 7.10 – breakfast.
• 8.00 – short training.
• 9.00 – a snack.
• 11.00 – walk along / office / corridor.
• 12.00 – lunch.
• 13.00 – warm-up.
• 15.00 – a snack.
• 18.00 – dinner.
• 19.00 – long training.
• 20.00 – walk.
• 21.00 – body care procedures.
  
• 22.00 – going to bed.

This schedule should be followed all 28 days of the proposed program. Menus, exercises, workouts, warm-ups and body treatments will change.

Menu for 1
day:

• Breakfast – oatmeal on the water (150 g) with pear and almonds; coffee without milk and sugar.
• Snack – a green apple; green tea.
• Lunch – chicken breast (100 g) with brown rice (130 g);
• Snack – whole grain bread (30 g) with salmon (15 g); tea on herbs.
• Dinner – an omelet from 2 eggs with mussels (50 g); black tea with lemon.
• Water per day – 0,4 gallon.

Morning work-out:

In the morning, it is important to easily stretch the main muscle groups. All exercises are performed slowly, without sudden movements.

Head and neck:

• tilts to the right and left alternately – 20 times;
• tilts up and down alternately – 20 times;
• slow circular movements – 10 times in one direction, 10 times in the other.

Shoulders and arms:

• slow ups and downs with shoulders – 20 times;
• circular rotation with shoulders – 10 times in one direction, 10 times in the other.
• circular movements of the elbow joints from the position of outstretched arms – 20 times;
• circular movements of the arms in full – 20 times.

Torso:

• tilts left and right – 20 times;

  

• circular movements in the waist – 10 times one way; 10 times – to another.

Hips and legs:

• circular movements of the hips – 10 times in one direction, 10 times in the other;
• legs swing – 10 times on each leg;
• alternate lifting on tiptoe and standing on the heels – 20 times.

Short workout:

• shallow squats (up to an angle of 90 ⁰ in the knee joint) – 2 sets of 25 times. When straightening, it is important not to unbend to the end, not to relax to the end of the leg;
• press – 2 sets of 20 times. Perform from a prone position with legs bent at the knees, arms behind the head. It is necessary to raise the housing by 45 ⁰ , without unbending to the end. It is also not recommended to lie down completely on the back, the correct execution is to touch the surface slightly with the shoulder blades. It is important not to press your elbows to your head;
• legs lunges in a bent position to the sides – 2 sets of 15 times in each direction. It is important to bend your legs at a lunge of about 90 ⁰ . Taz try to completely pull back;
• push-ups – 2 sets of 15 times. Perform for starters, kneeling. Hands should be wide apart, body should not have bends.

Long workout:

• twisting at the waist – 3 sets of 20 times. It is necessary to perform the exercise intensively, feeling the lateral muscles during twisting;
  
• exercise “deadlift” – 3 sets of 15 times. The essence of the exercise is to tilt the body forward with the maximum laid back pelvis; while the hands slide along the outer surface of the legs, dropping just below the knees;
• press – 3 sets of 20 times;
• shallow squats – 3 sets of 25 times;
• legs lunges in a bent position to the sides – 3 sets of 15 times in each direction;
• work on biceps – 3 sets of 15 times. The essence of the exercise is from the position of vertically raised hands lowering them to the sides to an angle of 90 ⁰ .

Warm up:

• circular neck movements – 1 min .;
• circular movements of the hands – 1 min .;
• circular motion of the feet from a sitting position – 1 min .;
• sipping up with arms raised – 1 min.

Walking along / office / corridor is done for cardio exercise. Weight loss is triggered by fat burning actions. Walking or walking is a great example of such activity. Duration should be at least 20 minutes.

Body Treatments:

• warm relaxing bath with salt – 20 min .;
• moisturizing the skin of the whole body with oil, the hips and abdomen – with anti-cellulite cream.

Day 2

Menu for 2 day:

• Breakfast – whole grain bread toast with low-fat cheese and tomato; black tea without milk and sugar.
• Snack – yogurt (200 g); hazelnuts (20 g).
• Lunch – steamed turkey cutlets (80 g) with baked potatoes (130 g); cucumber and spinach salad with olive oil (100 g).
  
• Snack – grapefruit; tea on herbs.
• Dinner – stewed cabbage without oil with veal goulash (150 g); currant juice without sugar.
• Water per day – 0,4 gallon.

Morning work-out:

Exercise 1 is added to exercises 1 day. The essence of the exercise: take a lying position, as for push-ups. Arms on elbows shoulder-width apart. The line of the body from head to toe should be straight. By tension of the press to avoid excesses in the lower back. Stand in this position for 2 minutes.

Short workout:

• shallow slow squats with a delay of 8 seconds. – 2 sets of 5 times;
• a press with a slow lifting of the casing by 3 accounts — 2 sets of 20 times;
• lunges to the side on a straight leg with a delay of 8 seconds. – 2 sets of 5 times in each direction;
• push-ups with a delay of 5 seconds at the bottom — 2 sets of 10 times. Perform for starters, kneeling.

Long workout:

• leg lifts from the “bar” position – 3 sets of 20 times. Take a starting position, standing on your elbows; lift the legs one by one, bending at the knee and pulling them to the corresponding elbows (right leg to the right elbow);
• lifting the upper body from a lying position – 3 sets of 15 times. Lie on your stomach, legs extended, then lift the body with arms wide apart; the face should look down;
• a press with a slow lifting of the casing by 3 accounts — 3 sets of 20 times;
• shallow squats with a delay of 8 seconds – 3 sets of 25 times;
  
• lunges of the legs to the side on the straight leg with a delay of 8 seconds. – 3 sets of 15 times in each direction;
• push-ups in a narrow position of the hands — 3 sets of 15 times.

Warm up:

• broad hand swings intensively – 1 min .;
• legs forward to the level of the lower back – 1 min .;
• sipping up with arms raised – 1 min.

If possible, replace the walk with a torsion of a hoop. Twist for 2 minutes without stopping.

Body Treatments:

• body wrap with honey;
• self-massage of the body with a moisturizer, the hips and abdomen – with a vacuum device (you can buy at the pharmacy).

Day 3

3 day menu:

• Breakfast – boiled egg 2 pcs.; coffee without milk and sugar.
• Snack – low-fat cottage cheese (100 g); green tea.
• Lunch – steamed cod (100 g) with boiled buckwheat (130 g); green bean salad with olive oil (100 g).
• Snack – pear; tea on herbs.
• Dinner – lean veal casserole with cauliflower and broccoli (150 g); black tea with lemon.
  
• Water per day – 0,4 gallon.

Morning exercise :

Exercise 1 is added to exercises 1 day. The essence of the exercise: take a breath and exhale deeply. At the same time with which to draw the stomach as much as possible, as if turning it under the ribs. Hold your breath in this state for 10-15 seconds. Slowly breathe in with your nose and relax your whole body. It is important to perform the exercise on an empty stomach. Repeat 10 times.

Short workout:

• shallow squats with legs and socks spread apart — 2 sets of 25 times;
• 
  twisting press – 2 sets of 20 times. Perform from a prone position with legs bent at the knees, arms behind the head. It is necessary to lift the body while simultaneously twisting alternately to the left and right side;
• lunges to the side on a straight leg – 2 sets of 15 times in each direction. It is important to bend one leg when lunging by about 90 ⁰ . The other remains straightened. Taz try to completely pull back;
• push-ups – 2 sets of 15 times. Perform for starters, kneeling. Hands should be wide apart, body should not have bends.

Long workout:

• twisting at the waist – 3 sets of 20 times;
• lifting the upper body from a lying position – 3 sets of 15 times. Lie on your stomach, legs extended, then lift the body with arms wide apart; the face should look down;
• twisting press – 3 sets of 20 times;
• shallow squats with legs and socks widely spaced apart — 3 sets of 25 times;
• lunges to the side on a straight leg – 3 sets of 15 times in each direction.
  
• triceps work – 3 sets of 15 times. The essence of the exercise is from the position of vertically raised hands behind the head, lowering them back, touching the space between the shoulder blades.

Warm up:

• tilts of the case forward and backward – 1 min .;
• body tilts left and right – 1 min .;
• sipping up with arms raised – 1 min.

If possible, replace the walk with a skipping rope. Jump for 2 minutes without stopping.

Body Treatments:

• wrapping with a pharmaceutical fat-burning composition;
• independent body massage with a dry brush.

Day 4

Menu for day 4:

• Breakfast – oatmeal pancake with low-fat cheese; coffee without milk and sugar.
• Snack – kefir (200 g); green apple.
• Lunch – cutlets of pike perch (100 g) with whole grain pasta (130 g); fresh cabbage salad with carrots (100 g).
• Snack – whole grain bread with curd cheese; tea on herbs.
• Dinner – salad of zucchini, cucumber, avocado and salmon (150 g); black tea with lemon.
• Water per day – 0,4 gallon.

Morning work-out:

• all exercises 1 day;
• “Bar” – 5 minutes;
  
• “Vacuum” – 12 times.

Short workout:

• shallow squats (up to an angle of 90 ⁰ in the knee joint) – 2 sets of 10 times;
• press with cargo – 2 sets of 20 times. Perform from a lying position with legs bent at the knees, pick up a dumbbell (or something weighing 3 -4 pounds, for example, a thick volume of a book) and press it to your chest. It is necessary to raise the body while holding your hands in this position.
• lunges to the side on a straight leg with a load – 2 sets of 15 times in each direction. Pick up a dumbbell in your hands (according to the load) and raise your hands up in case of a lunge.
• push-ups – 2 sets of 20 times. Perform standing on toes.

Long workout:

• exercise “Birch” – 3 sets of 20 times. Lie on your back, raise straight legs up, tearing off the pelvis from the surface;
• lifting the upper body from a lying position – 3 sets of 18 times. Add hand swings to the side when lifting the case;
• press with cargo – 3 sets of 20 times;
• shallow squats (up to an angle of 90 ⁰ in the knee joint) – 3 sets of 25 times;
• lunges to the side on a straight leg with a load – 3 sets of 15 times in each direction;
• push-ups – 3 sets of 15 times.

Warm up:

• slow run in place – 2 minutes;
  
• intense running on the spot – 2 minutes;
• sipping up with arms raised – 1 min.

If possible, prolong the walk for up to 30 minutes, alternating between intense walking and calm walking.

Body Treatments:

• relaxing bath with coniferous composition;
• independent body massage with oil.

Day 5

Menu for the 5th day:

• Breakfast – fried eggs from 2 eggs, cooked without butter; black tea without milk and sugar.
• Snack – low-fat yogurt (200 g); walnut (20 g).
• Lunch – buckwheat turkey soup; seaweed salad (100 g).
• Snack – prunes (20 g); pear; tea on herbs.
• Dinner – grilled eggplant without oil (150 g) with boiled shrimp (100 g); blueberry juice without sugar.
• Water per day – 0,4 gallon.

Morning work-out:

• all exercises 1 day;
• “Bar” – 4 minutes;
• “Vacuum” – 15 times.

Short workout:

• shallow slow squats with a delay of 10 seconds. – 2 sets of 5 times;
• a press with a slow lifting of the casing by 3 accounts — 2 sets of 20 times;
  
• lunges of legs to the side on a straight leg with a delay of 10 seconds. – 2 sets of 5 times in each direction;
• push-ups with a delay of 8 seconds below – 2 sets of 10 times. Perform while standing on toes.

Long workout:

• lifts of arms with dumbbells with a bent body position – 3 sets of 20 times. Take the initial vertical position, slightly bending the legs at the knees. Take dumbbells in your hands. Bend forward by creating an angle of 90 ⁰ . Pull hands to the body, elbows pointing up;
• lifting the upper body from a lying position – 3 sets of 15 times. Lie on your stomach, legs extended, then lift the body with arms wide apart; the face should look down;
• lower press – 3 sets of 20 times. Lie on your back, place your arms along the torso. Raise straight legs 45 ⁰ . Do not bend the loin;
• shallow squats with a delay of 10 seconds – 3 sets of 25 times;
• lunges of the legs to the side on the straight leg with a delay of 8 seconds. – 3 sets of 15 times in each direction;
• push-ups with cotton – 3 sets of 10 times. When lifting the case, have time to clap your hands 1 time.

Warm up:

• circular movements of the body – 2 min .;
• circular motion of the pelvis – 2 minutes;
• sipping up with arms raised – 1 min.

If possible, replace the walk with a torsion of a hoop. Spin 3 minutes without stopping.

Body Treatments:

• anti-cellulite wrap;
  
• independent body massage with a moisturizer.

Day 6

Menu for the 6th day:

• Breakfast – barley porridge in milk; coffee without milk and sugar.
• Snack – 1 cucumber; 1 tomato; fruit tea.
• Lunch – chicken chop without oil (100 g) with pearl barley porridge in water (130 g).
• Snack – orange; almonds (20 g).
• Dinner – cottage cheese casserole with banana (150 g); Black tea.
• Water per day – 0,4 gallon.

Morning work-out:

• all exercises 1 day;
• “Bar” – 5 minutes;
• “Vacuum” – 15 times

Short workout:

• shallow squats with legs and socks spread apart — 2 sets of 30 times;
• press with cargo – 2 sets of 20 times;
• lunges to the side on a straight leg with a delay of 10 seconds. – 2 sets of 10 times in each direction;
• lifting dumbbells to the side – 2 sets of 15 times. Starting position is vertical with slightly bent knees. Feet shoulder width apart. Move your arms with dumbbells to the side until your arms are parallel to the floor.

Long workout:

• twisting at the waist with a load – 3 sets of 25 times;
• lifting the upper body from a lying position – 3 sets of 20 times;
• press with twisting and weight – 3 sets of 25 times;
• Shallow squats with legs and socks spread wide apart with a delay of 10 seconds. – 3 sets of 25 times;
• lunges to the side on a straight leg with a delay of 10 seconds. – 3 sets of 20 times in each direction;
• exercises with dumbbells – 3 sets of 20 times. Take the initial vertical position. Take dumbbells in your hands. Intensively alternately raise your hands in front of you, bending them at the elbows. Dumbbells should be at neck level.

Warm up:

• tilts of the case forward and backward – 2 min .;
  
• tilts of the case left and right – 2 min .;
• sipping up with arms raised – 1 min.

If possible, replace the walk with a skipping rope. Jump for 3 minutes without stopping.

Body Treatments:

•  contrast shower with alternating cold and hot water – at least 5-7 minutes;
• self honey massage.

Day 7

Menu for day 7:

• Breakfast – omelet from 2 eggs with fish paste; green tea.
• Snack – whole grain bread with tomato and cheese; green apple.
• Lunch – baked pollock with brown rice (200 g).
• Snack – a banana; tea on herbs.
• Dinner – potato stew and zucchini with beef meatballs (150 g); black tea with lemon.
• Water per day – 0,4 gallon.

Morning work-out:

• all exercises 1 day;
• “Vacuum” – 15 times;
  
• “Bar” – 5 minutes

Short workout:

• shallow squats (up to an angle of 90 ⁰ in the knee joint) with a load – 2 sets of 30 times;
• press with cargo – 2 sets of 25 times;
• lunges of legs to the side with bent legs with a load – 2 sets of 20 times in each direction;
• push-ups with cotton – 2 sets of 15 times.

Long workout:

• exercise “Birch” – 3 sets of 20 times;
• lifting the upper body from a lying position – 3 sets of 18 times. Add hand swings to the side when lifting the case;
• press with twisting with a load – 3 sets of 20 times;
• shallow squats (up to an angle of 90 ⁰ in the knee joint) with a delay of 10 seconds – 3 sets of 25 times;
• lunges to the side on a straight leg with a load – 3 sets of 20 times in each direction;
• push-ups with cotton – 3 sets of 20 times.

Warm up:

• jumping up on the spot – 2 minutes;
• intense running in place with knees – 2 minutes. When running, raise the knees high to the level of the lower back;
• sipping up with arms raised – 1 min.

If possible, prolong the walk for up to 30 minutes, al
ternating between intense walking and calm walking.

Body Treatments:

• relaxing bath with soothing salt;
  
• independent body massage with a dry brush.

It is very important to follow the schedule of all 7 days.

From day 8, a repeat begins every day. The course of home weight loss is designed for 4 weeks, that is, those scheduled above 7 days must be repeated 4 times. With the correct fulfillment of all conditions, it will be possible to lose weight quickly and effectively.

It is possible to lose weight very quickly at home, but there are a few points to consider:

• medical diagnoses (diabetes mellitus, hypertension, migraines) are a direct contraindication to such intensive studies;
• on average, normal weight loss per month is not more than 11 pounds;
• during classes it is necessary to strictly monitor the pressure and pulse ; in case of deterioration of health immediately stop physical activity;
• it is allowed to swap dishes or exclude dinner, but drink the amount of water strictly according to plan.

To quickly lose weight at home will also help daily housekeeping and physical activity on, depending on the season. In winter it can be skiing or ice skating. In summer, a morning run in the park.

Home weight loss is a great alternative for those who do not want to spend money on a gym membership and a nutritionist. After all, at home it is also possible to create all the conditions in order to lose weight very quickly.

Home Slimming Video

How to lose weight quickly at home: