Every girl wants to look beautiful and slim. Some for these purposes go to Gym or a fitness club, others go swimming, but there are those who want to good figure, without leaving home. And it's possible. There are many effective physical exercises and simple tips to help you get the body of your dreams.
Let us analyze in more detail the main tips on how to improve the figure of a girl at home.
- The first thing to do is to choose a specific goal that you want to end up with. You can think about how many pounds you want to lose weight, or imagine the body you are striving for and keep this image in your head. So that this picture will always be your motivator, and not allow you to be lazy and miss a workout.
- Next, choose the type of training. There are strength and cardio workouts. For best effect It is desirable to combine both types. But everyone chooses the look that he likes best.
- The main rule in any training is gradual loads. Do the first workouts for 10-15 minutes, gradually increasing the load every day. Especially if you have not previously engaged in any physical activity, or there was a long break in training.
- Do not exercise to the point of exhaustion, especially at first. Gradually increase the speed of the exercises and the number of repetitions.
- Exercise 3-4 times a week, try not to miss a workout. Only regular exercise can give an effect.
- Don't force results. You should not expect that you will lose 30 kg in a week. Set yourself realistic goals.
- Watch your diet. Try not to eat 30-40 minutes before a workout, and before that, have a fruit snack. After training, it is better not to eat for 2 hours.
- Also follow the diet throughout the day. Limit the consumption of sweets, starchy foods, fast food and other "bad carbohydrates". Replace them with fruits, grains, lean meats and fish.
- Eat 3-5 times a day, but don't overeat. Drink plenty of pure water, especially after a workout, this will speed up fat burning. Do not drink food and avoid sugary and carbonated drinks. By the way, how to properly drink water when losing weight is well written.
- If you add massage as a plus to your workouts, cosmetic procedures for the body and proper nutrition, the effect will be noticeable much faster.
If you are thinking about how to become slim and fit at home, then try using the above tips. And remember, only regular and A complex approach will help you achieve a lean and toned figure.
These were only basic tips. Detailed information for weight loss and not only you can find on the site
Who said that in order to be slim and attractive, you need to make sacrifices, and considerable ones? In fact, you can become such a pleasant way. For example...
About the benefits of bath procedures
The traditional Slavic fun and way of healing - a bath - really has truly healing properties. At the same time, it is very important to choose the right broom: each has its own characteristics, each of them has its own strength, and is used for various diseases. For example, birch helps with pain in muscles and joints; maple - perfectly tones, oak calms and relieves stress, coniferous improves blood circulation, linden - perfectly eliminates headache. Any broom emits biologically active substances - phytoncides, which have a bactericidal effect. You can steam not less than an hour or two after a meal and an hour after a long physical activity. In addition to the fact that toxins, toxins and other harmful substances are removed from the body, the bath procedure also eliminates extra pounds(subject to regularity).
Diet Madeleine Gesta
Famous French nutritionist Madeleine Gesta, who has been working on her nutrition system for 30 years, believes that people eat either too fast or too much. In France, more than 500,000 people die each year, directly or indirectly, from malnutrition or overeating. To the well-known phrase: “We must eat to live, not live to eat,” Madeleine adds: “We need to eat exactly as much as we need to please ourselves. Only in this case the food will be useful.” This diet will help you lose 3 to 5 kilograms in 10 days.
1. It requires significant restrictions and, in particular, is very poor in fats and sugars, but at the same time it supplies all the nutrients, vitamins and trace elements necessary for the body. It must be strictly observed, but not more than ten days.
2. The diet consists of two parts: cleansing at the weekend and a weekly diet at the rate of 1200 calories daily. During the diet, you can do physical exercises, but very carefully: light gymnastics, dancing.
Breathe out excess weight
Having tried almost all diets and physical exercises, the American housewife Greer Childers still managed to achieve perfect figure thanks to ... bodyflex - her own invented method. She describes her experience in detail in the book “Gorgeous figure in 15 minutes a day”, suggesting to perform 12 exercises. The main feature - correct breathing. Hold your breath, draw in your stomach and count to ten while simultaneously tensing your muscles. Relax and exhale calmly. Repeat 8-10 times. This breathing technique is used in every exercise. There are no restrictions for bodyflex exercises, since the loads are carried out due to breathing - you actually burn fat with an influx of oxygen. The main thing is the regularity of training.
Oriental motives
Belly dancing is a mystery of an ancient culture, deep and complex. The riddle of the body, the riddle of music, in which there are completely different rhythms, tones and instruments, merging with the music.
The mystery of our energy and how unleashing that energy works wonders. Oriental dance, it turns out, carries not only aesthetic and spiritual components, but is also extremely beneficial for health, especially for the female body. And also for the emotional state. In addition, it perfectly burns excess fat (subject to constant training), strengthens the muscles of the buttocks, abdomen, thighs, arms as well as a simulator, makes you more feminine and plastic, flexible and graceful, is an excellent prevention of cellulite (because in oriental dance one of the main elements is “shaking” (vibration by one or another part of the body), which can perfectly massage all your bulges and roundness).
And belly dance gives a proud posture and is a prevention varicose veins veins.
Aquafitness
Aqua aerobics - unique system healing of the body, which is suitable for almost everyone. This is a set of physical exercises in the water to the music with elements of swimming, gymnastics, stretching and strength exercises. Like everything ingenious, aqua aerobics is simple and versatile: a pool of clean cool water, a professional trainer, rhythmic music, your desire and a swimsuit - these are the few things you need to practice. And you don't even have to know how to swim! Of course, you can also be offered specialized equipment (a variety of dumbbells, weights, aqua noodles - large plastic sticks that look like vermicelli, boards for aqua-step-aerobics, a water bike), but you can do just fine without it.
The main difference between aquafitness and ordinary aquafitness is that when exercising in water, gravitational forces are counteracted by buoyancy forces. Thanks to this, the spine and joints are additionally protected, the risk of muscle and ligament overstrain is reduced, which means that the overall load on the musculoskeletal system drops significantly. This reduces the risk of injury, the development of varicose veins and makes performance exercise easy and laid-back.
Feels less weight in water own body which is especially important for pregnant women and obese people. Another secret of water aerobics is that this species physical activity combined with the simultaneous hardening of the whole organism due to the complex action of several factors: cool water, aerobic exercise, activating breathing, as well as the mechanical effect of water, replacing body massage. It is believed that in terms of energy costs, one aqua fitness lesson is equal to three classes in the gym. The body's thermoregulation system works in such a way that to maintain a constant body temperature in cool water, you need to burn calories. Overcoming the resistance of water, we expend more energy - therefore, these activities allow you to quickly lose weight. excess weight than on dry land.
Almost any woman, looking at herself in the mirror, very often feels dissatisfied with her appearance. As a rule, do not like the figure. Although for many men these magnificent forms, voluminous hips are only a joy. But women begin to complex because of these forms. They want to be more attractive, slimmer.
The basis of a slim figure is in observing proper nutrition
To become slim and maintain such a shape, you need to eat right, apply physical activity.
Proper nutrition is the secret of not only a slim figure. It is very beneficial for health. Some are sure that proper nutrition is tasteless, uninteresting. But these are prejudices. The taste of healthy food depends only on how well you know how to cook, whether you have culinary skills.
The use of unhealthy products is unacceptable. They should be excluded or limited in their consumption: sweet, spicy, floury, fatty, smoked, sweet carbonated drinks. Low-calorie meals can be prepared from many foods. For the figure are useful: vegetables, fruits, honey, cereals, lean meats and fish, moderately sweet drinks, dairy products.
You can be slim without resorting to diets. Until the 12th day, you should eat high-calorie foods, for dinner you should cook vegetables, dairy, low calorie meals. You will have time to use up the morning calories during the day.
Adhere to the principles of separate nutrition. Do not eat meat in combination with cereals, potatoes. Vegetable salad goes well with meat. Vegetables are healthier with carbohydrates.
During the day, eat often up to 5 times a day, but in small portions. Between meals, you should drink plain water up to 2 liters per day.
You can sometimes afford to eat honey, dried fruits, dark chocolate. They are great for lifting the mood.
Not to do without physical activity. They are necessary. You don't have to work to the point of exhaustion. While exercising regularly, it is also important to observe the measure. Depending on the state of your health, you can choose for yourself the type of physical activity that is acceptable to you. Namely: running, walking, skipping rope, swimming, dancing, aerobics, fitness equipment.
To restore harmony to the figure or correct it, it is enough to do it 3 times a week.
It is also necessary to use any other types of physical activity: refuse the elevator, walk more before going to bed, use less transport, dance to your favorite music - this is very beneficial actions especially for those who are just going to become slim and have not begun to act actively.
You should not resort to fasting or dieting in a short period of time in the struggle for a slim figure. Getting rid of extra pounds, you will have health problems. You can resort to such emergency measures only occasionally before any important event: a party, birthday. Regularly such stress is harmful to the body.
Following the rules of the express program, you will become slim in a week:
- Breakfast can be dense, high-calorie, then dinner can be light. To lose weight quickly, you should limit yourself in food. But don't go to extremes. Make your breakfast rich: cook porridge from cereals with the addition of nuts and fruits. Dinner in terms of food intake should be half as much and very light. It is useful to use a glass of kefir (fat-free) before going to bed.
- More movement. Regularly jogging, walking long walks - they will help to restore harmony in a quick period of time. Running in the morning should be at least 30 minutes, walking - about an hour at a good pace. During this period, you must constantly move. Starving is strictly prohibited. To train, you need strength.
- Bathing is a great way to get rid of excess fluid. She is also overweight.
- The use of peeling effective remedy in the fight against cellulite. Apply it. Prepare a scrub with honey and coffee grounds. It helps to cleanse the skin and get rid of fatty deposits in problem areas.
- Do not forget about the benefits of aromatic baths. Aromatic daily baths will help to make the skin toned, elastic. They include essential oils, which regulate fat metabolism, contribute to the removal of toxins from the body. Add 6 drops per bath. Citrus oils are especially effective.
There is no need to strive for generally accepted standards of excellence. For each woman, these parameters are individual. And any woman will determine them for herself. Having information about ways to lose weight, you need to decide and start using them. And the result will please you.
The holidays are behind us, and only funny photos and a couple of extra pounds on the sides and hips remind of them. And if we carefully store the first ones, occasionally take them out, admire and rejoice, then we strive to get rid of the second ones faster and forget them. There are many ways to restore beauty and harmony to your figure, I will talk about the most effective.
How to become slim? Where to begin?
“Diet is not a one-time operation, but a lifestyle!” Under this motto, from Monday, the first day of the month or year, the life of many girls and women begins. Extra pounds diligently spoil the life of ladies, forcing them to buy clothes bigger size and abandon tight-fitting things in favor of loose cuts. But in spring and summer, you especially want to feel like a light and weightless nymph fluttering through the streets.
Of course, you should always adhere to proper nutrition and moderation, then the imperfections of the figure will bypass you. But the review of all habits and proper nutrition, which nutritionists recommend as the most reliable way to get the desired shape and not part with them, is too long. It will take you several months, or even years, to bring into shape a body that has been accumulating nutrients for a long time in reserve.
Because of this, many people leave the diet without finishing it: they want to get results immediately, as soon as possible, until the enthusiasm is gone.
It is worth noting that getting visible results a month is possible. Despite the warnings of doctors, it is quite possible to lose up to 10 kg without harming your health.
Of course, weight loss will primarily depend on starting weight. If you weigh more than 100 kg, then in a month you can achieve impressive results with some dietary restrictions. For those whose weight is the norm, they will not be able to lose fat so quickly. But back to the question.
How to become slim in a month?
If there is not much time left before warm days, and the consequences of the New Year holidays are still visible, it's time to pull yourself together and start losing weight. A month is long enough to see excellent results and be inspired to keep going. Of course, in 4 weeks you will not be able to get the figure of a top model and the elastic muscles of professional athletes, but positive changes in your appearance will be visible to everyone.
Because you don't have to rush to lose weight, you don't have to stick to a particular diet. Reduce the amount of food, drink 1.5-2 liters of pure water per day, increase the amount of fresh vegetables and replace the high-calorie dessert with fruits and low-fat yogurt. Eliminate sugar in tea and coffee and reduce the amount of salt - it retains excess water. Avoid biting and "accidental" calories: in packaged juices, sweet soda, tea with jam or honey, a cracker that the child did not finish, in a piece that you treated yourself to taste the dish. These calories are the most dangerous: you yourself do not notice how they get into your stomach, and you think that you have eaten almost nothing all day.
Try to eat at least 4-5 times a day, but follow the measure: 1 serving should fit in your palm. This is the approximate volume of the stomach, which increases if you eat more than it should. As a result, with constant overeating, it forms vicious circle: distended stomach requires more food, you decide you haven't eaten enough and put on another serving. The stomach stretches even more and demands more and more.
It will only take 3-5 days to compress it. Having reduced portions, you will soon realize with surprise that a huge piece of meat and a mountain of side dishes no longer seem like a normal portion to you, and saturation occurs already in the middle of the dish.
And a little good news in the end: you don’t have to follow the “no eating after six” rule. After the last meal, 3-4 hours should pass, only after this time you can go to bed. That is, if you fall asleep at 2 am, you can safely have dinner at 22 pm. You yourself will feel that falling asleep with an empty stomach is much more pleasant.
Simple rules will help you improve your diet in a short time and gain slim figure, with which a few extra centimeters will instantly go away. For even better results, keep an eye on the calorie content of foods: daily rate for girls is 1000-1200 kcal. Don't exceed it.
Is it possible to get slim in a week? What does that require?
It is worth recognizing right away that a week is not so much for gaining a stunning figure, but something can be done. The best option will choose a sparing diet for 7 days, which will help you lose 2-5 kg and don't hesitate to wear a tight dress.
If you don't like any diet, try to stick to the principles rational nutrition. Eliminate sweet, starchy and fatty foods, do not add salt to dishes and do not fill them with high-calorie sauces, replacing them with sour cream or yogurt. If life is not sweet without sweets, try to be satisfied with just 1 candy or a couple of pieces of dark chocolate, but eat them in the morning, before noon, so that you have time to burn calories before evening.
An approximate menu will consist of breakfast, lunch and dinner, in between them it is not forbidden to have a snack with fruit. For breakfast, boil oatmeal in water with pieces of fruit, for lunch, choose a piece of meat or poultry with a side dish of vegetables, for dinner, limit yourself to a glass of kefir or cottage cheese. Thus, in the morning you "start" the body with a portion complex carbohydrates to help you wake up. Protein for lunch will give you a feeling of satiety until the evening, and a light dinner will have time to be digested before you go to bed.
To make it easier to set yourself up for a diet, try to perceive it as a game. Instead of “I can’t have chocolate because I’m losing weight,” say “I don’t want chocolate now, I’ll have tea first, chat with a friend, finish the chapter, go to the store, and then eat it.” After only 10-15 minutes, the desire to break the diet will pass, and you can safely continue to go about your business.
How to get lean with exercise
A fairly effective means of gaining harmony is to do exercise. They will not only burn extra calories, but also help pump up muscles, tighten skin, cheer up and feel slim and flexible.
The simplest thing is to sign up for a gym and do some guided workouts. personal trainer. He will tell you how to do the exercises correctly, how many approaches to do and describe in detail the plan for the upcoming classes. If you have not been good at sports before, the coach will save you from common mistakes and excessive efforts that may not affect the unprepared body in the best way.
If there is no opportunity to sign up for a gym, you can use the video tutorials, which are full on the Internet. They have a number of advantages: you yourself can choose the time and days of classes, you can work out in old clothes without fear that someone will see you, and besides, they are cheaper than a gym membership. This also implies the disadvantages: you have to overcome laziness and practice regularly in order to get a good result.
We offer you the following video lesson that will help you become slim, flexible and beautiful.
If you still doubt the expediency of sports, make it a rule to do simple exercises for 15-20 minutes a day. Jumps, squats, bends and abs will help you feel how the body is strengthened and muscles are formed, which will be an additional plus to regular classes at the gym or at home.
How to become slim with the help of diets, fasting and fasting days without harming your health?
Diets can become a real lifesaver when there are only a few days left before the long-awaited event, and the treacherous dress does not want to fasten even with the belly drawn in. They can also be an impetus to revise your diet.
When choosing a diet, pay special attention to the products and the total calorie content of the menu. Do not try to cut your diet to almost zero, eating tea, a glass of kefir and air, this will only disrupt your metabolism, which will negatively affect you in the future: you are unlikely to want to get better after every extra piece.
You should not choose unloved foods just because someone lost 25 kg on this diet in 2 weeks.
An extreme weight loss option is considered fasting, which assumes that for some time you will manage only water. This is a very dangerous method that requires proper preparation And right exit. In no case do not neglect this information so as not to risk your health.
If your figure completely suits you, but plentiful feasts make the arrow of the scales treacherously jump to the next division, help your body cope with stress by arranging a fasting day. Choose any low-calorie product (kefir, apples, cottage cheese, cucumbers) and eat only them all day. Thus, you will reduce the stomach and help it cope with the food that has already arrived. For prevention, you can arrange 1-2 fasting days a week, so as not to be afraid to get better.
And here are a few useful tips that will help you become slim quickly.
- If there are not so many extra kege - a couple or three - then you can get rid of them quickly. Arrange an unloading day. Some advise chewing apples all day, others - - but the minus of such products is that they do not "kill" hunger, but on the contrary, they only create it. You will walk all day hungry and angry. An excellent unloading of the body can be carried out on boiled steamed (golden) rice and water. A prerequisite is that the rice must be unsalted. There are no restrictions on the volume of rice. Eat as much as you like. Plus 2 liters of clean water. The next day, the number on the scales will surprise and delight you. In season, you can unload on watermelons. Do yourself a fasting day no more than once a week.
- If you want to lose more than 2-3 kg, then you can not do without a thorough analysis and thinking through your diet. To become slim, remove excess fats and carbohydrates, drink more water (it is useful not only for the figure, but also for the skin). Enter in the menu fish, cereals, vegetables, less meat and butter, "sweet" and "cake-containing" products. Eat five small meals a day so you never feel really hungry. Using the principles of proper nutrition, you will remove overweight slowly but surely - with no hope of their return.
- Now let's talk about the short-term diet. Yes, it allows you to quickly lose up to five to seven kilograms, but after it you want to eat everything that is not nailed to the table. And those who left you were kege, they come back, and even with an increase. For health, such experiments are harmful. Bonus: correct healthy eating gives us not only a slim figure, but also a beautiful appearance. Since ancient times, oatmeal has been considered a “rejuvenating” porridge, it provides us with vitamin E, which is responsible for beautiful hair, fermented milk products give us beautiful nails, and all the advantages of fruit and vegetables can be listed endlessly.
- But what about all sorts of goodies and sweets, refuse? Of course not. You can and should use them, but only in the morning, so that it does not harm the figure. The fact is that the calories eaten in the morning and afternoon are spent on our energy, and in the evening they are deposited on the waist and hips.
- And again about water. Water is everything for losing weight: it helps to pacify the feeling of hunger, removes toxins from the body, and moisturizes the skin. Drink at least two liters of water a day, whether you're losing weight or not.
To gain a slim figure, you need to motivate yourself every day to fight with yourself. Before you put a piece of cake in your mouth, think about who you love more - yourself, or this lump of fat? Unpleasant? But it's effective!
2 years ago
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My previous article was called "". I had an initial desire to publish articles on the site on the topic of dietetics and proper nutrition, and subconsciously also a desire to lose the extra 6-8 kg. And I wrote it, most likely to push myself to action. I was in no rush to lose weight. In fact, it is very difficult to really decide on a complete change in your diet, because it is a certain stress. And yet, I decided to give myself a kick and start a real search for a professional nutritionist. I began to delve deeper into this topic, and more and more there was a desire to bring closer the moment of the beginning of my transformation - I want to be slim!
As they say - who seeks, he will always find! I don’t know by what miracle, but I found a dietitian for myself, girls. In general, I am sure and I have verified this many times, when you really want something, the universe sends clues - where to go and where to look. But first things first.
Meeting with a nutritionist
We ended up with a nutritionist in one closed group of a social network for female entrepreneurs. Now I understand why I joined this group right now - the law of attraction works! For a long time I wanted to have a section on my website where I would post articles about nutrition, and it would be wonderful to participate in such a program. The issue of proper nutrition is always of interest to us girls! Is it true? We discussed this idea with a nutritionist when we first met.
I hope that my, so to speak, live broadcast of gaining slim body, will help or be useful to someone of you. And I really hope for positive results! As I wrote already in my introductory article “find a nutritionist”, I myself prefer to find specialists by recommendation. Nowadays it is very difficult to make the right choice in the sea of information and a huge number of offers on the Internet. Let this be a test of both yourself for endurance and patience, and this course.
The beginning of my path to fitness
So, the next course starts tomorrow, May 15th. Again, a lucky coincidence! Today I received a program of proper nutrition for weight loss. Hooray! I'm on topic! I want to be slim and beautiful!
The working program of proper nutrition includes a complete diet for every day. Six meals a day - breakfast, lunch, dinner and 3 snacks in between. Each meal is scheduled by grams and with detailed recipes cooking. Some of them I will definitely share with you on the pages of my site.
I need to take the initial "BEFORE" photo, and the "AFTER" photo at the end of the course. Take measurements - weight, height and other volumes. Keep a daily diary of proper nutrition, where to note how much pure water I drank during the day, what I ate and how much in grams, describe my physical and emotional state.
Weight loss goals
To begin with, I decided to set myself up.
What will this program give me, what positive results will I get in the end
- Health for many years. Cleansing your body of excess fat is a paramount task. As far as I know, this very fat is unsafe, it includes in the body negative processes. I believe that my ideal weight should be 65 kg, and now it is 8 kg more. And this is 8 kg of excess unhealthy fat. It significantly interferes with life and harms health.
- Slenderness. A slender person looks younger, it's obvious. Here I feel like 25 years old. And my body does not want to confirm this. I want to be slim!
- Reducing the level of "bad" cholesterol. Elevated cholesterol is a consequence of hypothyroidism - reduced thyroid function, lack of hormone production. I hope that proper nutrition has a positive effect on metabolism, on general state body, including lowering cholesterol levels. Need to check!
- Sleep mode change. I have long dreamed of changing my wrong sleep pattern. Working on the Internet puts everyone on a dead end of the night and a late morning awakening. I switch to a new mode - I go to bed before 12 o'clock at night, I get up no later than 9 o'clock in the morning. Let it be so! But gradually
What are the main goals I want to achieve in the course
- Reduce weight in 2 months by 7 kg (from May 15 to July 15, 2017). My weight today is 73 kg, height is 164 cm. Ideal weight 65 kg, but I will be happy if I drop the weight to 66 kg. Now fine!
- Reduce weight for the first month by 3 kg (from May 15 to June 15). I know that the first kilograms are very difficult to lose, the body will desperately resist. But let's break the resistance! 🙂
- Reduce weight for the second month by 4 kg (from June 15 to July 15).
So let's go! Good luck for me!
- Height - 164 cm
- Weight - 73 kg
- Waist - 96 cm.
- Hip circumference - 102 cm.
- Lower abdomen - 101 cm.
- Bust - 104 cm.
- Thigh volume right / left - 58/57 cm
- Calf size right/left — 37.5/36.5 cm
- Hands (forearm) right / left - 30/29 cm.
Biochemistry of blood from 05/17/17:
- Total cholesterol - 7.73 mmol / l norm<5,2
- HDL cholesterol - 1.65 mmol / l norm 1.03-1.55
- LDL cholesterol - 5.30 mmol / l norm<2,6
- Triglycerides - 1.45 mmol / l norm up to 1.7
- Atherogenic index - 4 norm<3
P.S. Now I myself have completed training in practical dietetics and realized that a lot needs to be known in order to understand why it is necessary to do it this way and not otherwise. This knowledge helps me a lot in maintaining optimal weight! I am ready to share this knowledge and experience with others. Have questions? Write
