The number of overweight people is currently growing. Not only women, but also men want to stay slim and beautiful. Unfortunately, not everyone has the time and the opportunity to get involved closely in themselves, to visit fitness halls and massage rooms. Therefore, the question comes to the fore how to lose weight at home. Many methods for weight loss are available for independent use.
The basic principles of weight loss
Before you solve the problem of how you can lose weight at home, you should choose the causes of overweight. This includes:
- Improper nutrition. Many "sin" with habits such as stress seals, fast meals of meals, long and harmful diet, lack of breakfast and a dense dinner in front of the television, the preventive presence in the diet of calorie -rich food and fast foods, excessive food and many others that cause weight gain.
- Violation of metabolism, intestinal problems, diseases of the gastrointestinal tract, which are caused by various factors.
- Age. Over the years, it is becoming increasingly difficult to lose weight because the metabolism naturally slows down.
- Inadequate sleep and a sitting lifestyle, these factors also influence calorie consumption.
Many begin to solve the problem of overweight through a diet for weight loss at home. At the same time, it is worth remembering some nuances that contribute to the effective reduction and maintenance of normal weight. In order to achieve a positive result from every diet, the energy entered in the body should be reduced. At least the energy volume that the body spends for maintaining life processes should be more. Then fat deposits go into consumption. The normal weight loss is no more than 800-1000 g per week. Large indicators should draw attention to weight loss, since weight loss can lead to more than 1, 2 kg per 7 days to metabolic disorders and toxin accumulations in the body. It also leads to a decrease in the muscle tone, as a result one person receives instead of a suitable and slim body receives sleepy skin and muscles.
Fast weight loss indicates the body loss of water and not on fat. Many women complain that they do not eat practically anything, but the weight stands still. The answer to this question is simple, they do not correspond to the basic principles of the effective weight loss, which are as follows:
- A decrease in the calorie content should occur gradually. Strict diets become excessive stress for the body, and he tries to live energy for life from muscle mass, which strictly protects the strategic reserve in the form of fat. It is important to prevent this;
- Group and frequent nutrition. It should be eaten in small parts at least 5-6 times a day, which constantly maintain the body's correct energy consumption. Group nutrition prevents serious hunger, prevents excessive food, reduces the risk of gastrointestinal diseases.
- Diet should mainly contain low -calorie foods, which are shown by natural plant feed - vegetables, muesli, herbs. You should select products that are rich in fiber with a low glycemic index (less than 60 percent).
- Use a sufficient amount of liquid because its deficiency slows down the weight loss process. This can cause metabolic disorders and water-salt failure.
- The food that comes in the morning is completely used by the body for energy. After lunch, most of it is converted into fat. It is therefore recommended to eat top -class foods before lunch.
- Proper use of proteins, fats and carbohydrates. 40 percent of the carbohydrates, mostly complex, 30-35 percent of proteins have to get into the human body, are required, while half of the standard of vegetables and 10-20 percent of fats are. It is not recommended to reduce the fat standard, as this can lead to a restructuring of the metabolism. You mainly have to choose vegetable fats.
Diet for weight loss at home
The main advantage of strict diets that women love so much is to quickly reduce weight in a short time. But that's the main problem. Such a result has a negative effect on health, since in most cases not kilogram of fat are spent, but water and muscle mass. With a lack of protein, the body spends muscle, liver for energy energy. And the decrease in muscle mass in turn prevents effective weight loss because the body loses the ability to burn excess fat. They are best converted into energy during physical activity.
When loss of weight at home, the diet should be received in such a way that at least 2 g protein is received per kilogram of body weight. To do this, you need to take calories into account and observe how the body weight changes with a decrease in the general calorie content of the diet. Only this approach enables you to maintain muscle mass and fat deposits. If the muscles are lost, the calorie content must be increased.
The poor diet of the popular mono diet such as kefir, buckwheat, apple and others do not allow the body to get enough nutrients and vitamins. Therefore, it is not recommended to maintain more often than once a year. Duration should not be longer than two weeks.
How to lose weight properly
Effective weight loss is made easier by determining the performance mode and moderate physical activity. This is the basis for a healthy lifestyle. You can use other means to achieve a faster result. For example for weight loss at home or wrap massages.
The constant and regular performance of the simplest exercises for weight loss at home is most effective. You will help strengthen the muscles, to make bodies, make it hardy, fit. In addition, physical activity prevents the appearance of sagging skin. It is enough 30-40 minutes a day to devote a complex to the following classes available:
- Squat. You can start with 30-40 times without weight. Gradually give the 10-15-fold approach with weight. These simple actions make it possible to solve the problem, as loses weight in Lyashki at home.
- Classes in Hula Hup. A good way to remove fat deposits on the stomach and pages to support the muscle tone of the back and the press. It is enough to turn the tire for 15 to 20 minutes a day.
- Jump on a rope. This active training improves the functioning of heart and blood vessels and contributes to weight loss. You have to start from a few minutes. If the physical form is weak, it is better to track 2-3 approaches for 1-2 minutes and gradually bring to at least 8-10 minutes.
- Twins in a position that lies on the side. These exercises remove excess fat on the stomach and hips and strengthen the buttocks. In one approach, at least 20 pages are made in slow mode. Then the position changes to the other side.
Every training starts with a slight warm up. The class is best done every day. Aerobics showed a good result for weight loss at home, it can be done with video.
Copy in the morning (warm -up)
In the morning, recharging is an excellent means of awakening and cheering up before the start of the working day. And with regular lessons you will not only notice a positive result in the figure, but also for fountains.
The charge for weight loss at home consists of two parts - a warm up and the main complex. The warm up includes exercises to warm up the muscles: tipping, rotation of the head, upper body, hips, swinging hands and jumping. The execution does not take more than 5 minutes. Then you can continue with classes of the main complex.
Each exercise is carried out at least 8 times.
- Tilt forward and try to put your palms on the floor.
- Twims to to the side, forward and back.
- Swear the press from the position of lying on the floor.
- Lean forward from the position of sitting and try to reach your feet with your fingertips.
- Squat.
- Pushups. You can start the exercise from the wall or chair.
- Bridge.
These exercises help in shape if you run them regularly. Don't forget to finish with the training and stretching from Warm -Up before training and stretching. So you will avoid muscle stretching.
Skakkak jumps can complement the load. You can see the correctness of the movement for weight loss at home in the video.
Real nutrition
In order to normalize the weight, you cannot do without a healthy diet. There are many nutritional recipes for weight loss at home, but sometimes it is enough to adhere to simple recommendations from nutritionists in order to achieve the desired result. Special restrictive diets, of course, allow you to lose weight at high speed, but it is anything but always possible to maintain the result. There is a risk that your health has damage. In addition, not everyone has the option of constantly checking the calorie content, calculating the amount of carbohydrates and observing a strict schedule.
This becomes optional if you carry out the necessary adaptation of the food. Without a diet, you can fall to 5 kilograms per month if you adhere to the following recommendations:
- The appropriate nutrition to lose weight at home includes the mandatory presence of snacks. This offers an improvement in metabolism, which leads to weight loss. You cannot use core rods made of grain, yogurt or apples.
- The diet should be planned, it is better to do it for a week or even a month. In this way, you can competently compose a menu, acquire the required products in advance and reduce the temptation to buy or eat fluke.
- It is necessary to eat at least 5-6 times a day at a certain time. At the same time, it is better to plan calories and sweets in the morning for consumption, to leave light and non -core dishes for the evening.
- It should be remembered that harmful products can always be replaced by healthy and no less delicious. Fresh vegetables and fruits in diet can still replace confectionery, flour and sweet. It is better to give up these dishes.
- In order to maintain the body and muscles in sound, protein food should be present in the diet. When compiling the menu, it must be taken into account that a person needs at least 1 g protein per 1 kg body weight. Most of the time, protein food should consist of dinner.
The habit of eating properly enables you to recognize the results in the near future: lightness, energy, determination of the digestive tract. The mood will also improve. The right nutrition enables you to lose additional pounds simply and harmlessly.
Clean the body
Cleaning the body is the most important stage of the effective weight loss. With this process you can define the metabolism and save the body from poisons and toxins that accumulate in the intestine and lead to poisoning. Cleaning the body for weight loss at home is the easiest to produce with products. The best way is to include fresh vegetables and fruit into nutrition, bread with muesli, legumes, linen oil and seeds, berries and fungi.
You can use simple but effective recipes for cleaning:
- Effectively cleans the intestine and enables you to solve the problem with constipation. The following composition: dried apricots, raisins and plums are mixed in the same quantities, shredded leaves that adds (50 g) and liquid natural honey. Dry fruits can be transferred to a meat loop. It is advisable to take this mixture on an empty stomach in the morning, 1 tablespoon of a reception is sufficient;
- A good way to clean the intestine is fiber that is rich in lining. Your inclusion in the diet enables you to accelerate the beginning of the feeling of satiety and clean the intestine. This action is ensured by the adsorbing properties of Bran. 30-50 g a day can be mixed with all the dishes that are added to kefir and yogurt.
Useful habits for weight loss
More movement! It can be every sport, morning exercise. It is very useful to go in the air, to climb the stairs. Sometimes it is enough to reject travel by car or public transport and work at least a few stops on foot. Do not climb on the elevator on your floor, but go up the stairs.
Reduce fats and carbohydrates. It is worth giving up sweets and greasy dishes. The fat consumption rate per day is no more than 25 g. Food, sausages and semi-financed products, cakes and cakes should be excluded from the diet, and a preference for low-fat meat and fish varieties is presented.
Losing at home is easy. A healthy diet in combination with physical activity enables you to quickly achieve a decent result and then support a slim and suitable figure.