Learn how to force yourself to exercise if you don't feel like going to the gym. The problem of overweight in the last couple of decades is extremely relevant for residents of most countries of the world. There is no escape from this fact, but you can change your life, even if you do not want to actively engage in sports. Exercises for the lazy for weight loss will help you with this. One of the main reasons for gaining fat mass is an improperly designed nutrition program, as well as a passive lifestyle.
Although today more and more people are starting to play sports, many continue to be lazy and do not want to do it. At the same time, they don't mind getting rid of a few extra pounds at all. Do not think that such a desire is fantasy. You can achieve positive results, but first you need to reconsider your views on nutrition, as well as do simple exercises for the lazy to lose weight.
Without these two components, all your attempts to lose weight are doomed to failure. Of course, if you exercise actively and regularly, then you will progress faster and lose weight. Today we will tell you how to achieve success in the fight against excess weight for lazy people. It should be noted that if your weight problems are caused by any disease, then you should first consult a doctor and a nutritionist. For everyone else, it will be enough to follow our advice, and do exercises for the lazy to lose weight, which will not take much of your time.
Food program for the lazy
You should start to fight overweight with a revision of the nutrition program. This will allow you not only to solve your task, but also to significantly improve your body. Excess fat negatively affects the functioning of all systems of our body, and when you get rid of it, you will quickly feel an improvement in your health.
The lazy diet program is very similar to the others recommended for people to fight fat. However, this is not a diet in the full sense of the word, as there is no need for severe food restrictions. First of all, you need to give up flour products, fried foods and sweets. It is likely that you will not be able to immediately eliminate all these foods from your diet, because it is extremely difficult to give up long-term habits. In such a situation, you need to act gradually.
Before each appointment, 30 minutes before this event, you should drink a glass or two of still water. You should not drink water directly during meals, and do this no earlier than 120 minutes after eating. We have already said that only unhealthy foods should be excluded from your nutrition program, so you do not need to limit yourself, but at the same time you should observe the required calorie intake indicator.
Only by creating an energy deficit will you gradually lose fat. For breakfast, it is best to eat foods that include slow carbohydrates and protein compounds. At lunchtime, also focus on these nutrients, but in the evening, you should only consume sources of protein compounds. By and large, your main task is to consume only healthy foods within the framework of the calorie intake. Also note that you should eat at least four times a day, and the portions should be small.
Slimming exercise for the lazy
Now we will tell you about those exercises for the lazy for weight loss that you should do daily. There is no need to visit fitness centers for this. And it is quite enough to train at home.
- Exercise # 1. It is designed to strengthen the abdominal muscles and is performed while lying on your back. After you have accepted this position, take a deep breath and slowly exhale the air through your mouth. Pull your stomach as deep as possible under the ribs and hold your breath for a quarter of a minute. If you cannot immediately stop breathing for such a length of time, then do not breathe as much as possible, but gradually the duration of the grooves must be increased. Do 8 to 10 repetitions in total.
- Exercise number 2. Again, you need to take a supine position, and stretch your arms along the body. Pull the socks towards you and begin to imitate walking. This exercise for the lazy to lose weight does not require special training and has no restrictions on the duration of the exercise. It will help you not only lose weight, but also improve the quality of blood supply to the lower extremities, disperse salts and improve the functioning of the intestinal tract.
- Exercise number 3. This is a very simple movement that can be performed in any position that suits you. Its essence lies in the simple rotation of the limbs. For all joints, it must be performed 15 times.
- Exercise number 4. It is designed to improve the blood supply to body tissues. Lie on your back and place a rolled towel under your head. Raise your arms and legs alternately, and then shake them. Do the exercise up to a count of 300. With it, you will strengthen the walls of blood vessels and speed up the process of lymph renewal.
- Exercise number 5. Another exercise for the lazy to lose weight to develop abdominal muscles. Not only is it effective for weight loss, but it will help you flatten your belly. Having taken a supine position, you need to raise your straightened legs at an angle of 45 degrees. After that, start performing slow turns to the sides with them. The duration of one turn is half a minute. Do at least ten repetitions in each direction.
Weight loss tips for the lazy
All the exercises for the lazy for weight loss we have considered today are very simple, as you have already been able to see for yourself. At the same time, they will prove to be very effective when done regularly. Now we will give some more tips to help you achieve your task faster.
You shouldn't be surprised, but sex can be extremely effective for weight loss. Scientists have found that the body's energy consumption at this time is equal to a run of a quarter of an hour. Healthy and regular sex also helps to strengthen the body's defense mechanisms, accelerates the utilization of toxins and is a means of preventing various diseases. Also, due to increased blood flow throughout the body during sex, the balance of lipoprotein compounds is normalized.
But watching TV can slow down lipolysis. As a rule, we are in the same position for a long time when we watch TV, which leads to an acceleration of the reactions of accumulation of adipose tissue. Try to minimize the time you spend watching TV. Instead, take a walk in the fresh air.
When cooking, you should reduce your use of fat or eliminate it altogether. This does not apply to healthy vegetable fats. For example, before you eat a piece of meat or pizza, blot it with a napkin to remove excess fat. Your daily diet should be no more than ten percent fat.
Try to plan your grocery purchases in advance. For weight loss, vegetables and fruits will be very useful, but semi-finished products should be discarded. Keep yourself in control and do not eat sweets and flour products either. Scientists have proven that with the help of kisses, you can get rid of one kilo of fat within a month. This is due to the fact that at the moment of kissing, about three dozen facial muscles contract. One kiss can burn about 12 calories.
The main principle of the fight against excess weight is moderation in food. We have already said that you need to eat at least four times a day in small portions. Also, you should remember that the signal of satiety reaches the brain with some delay, and that is why nutritionists advise leaving the kitchen feeling a little hungry. Exercises for the lazy for weight loss, which we introduced to you today, will also be an excellent addition to a well-designed nutrition program.
Before going to bed, you should ventilate the room well. It has been proven that when a person sleeps in a cool room, the body synthesizes not white fat cells, but brown ones. Simply put, the body tries to warm up the body and the same can be said for food. Try to drink cool water before every meal, forcing the body to waste energy to warm it up.
A few more words should be said about water. It is very important to drink enough fluids throughout the day. We have already said that you should drink a couple of glasses of water before each meal. After eating, you can have a cup of coffee without sugar, and water can only be consumed after two hours. This very simple technique will allow you to get rid of five or even more pounds of fat in 14 days.
It is very important to lose weight gradually and lose no more than one kilo during the week. One of the main problems with all diets is that they cause rapid weight loss in the first stage. As a result, the body slows down its metabolism and the lipolysis processes stop. In addition, with rapid weight loss, most of the lost kilos will not be fat, but muscle. This should not be allowed, since muscle tissue requires a large amount of energy even at rest. The more muscles in the body, the easier it is to create an energy deficit through a nutritional program. In addition, thanks to the mass gain, you will be able to improve your figure by tightening the muscles in problem areas. Do not be afraid about this that training can make you a masculine creature. The female body is extremely reluctant to gain muscle mass and without the use of sports pharmacology you will not be able to build big muscles. If you want to get rid of fat quickly, then you should still take exercise more seriously.
Lazy waist exercises, see this video:
