Losing weight on your own at home is very simple. The most important part of this process is a well-chosen diet. It should be moderate and balanced enough to provide the human body with all the necessary nutrients.
Of course, at home, when there is a refrigerator nearby and you have to open it often to cook for the family, to restrain yourself from eating something unnecessary but very tasty, it is an extremely difficult task. The main thing here is to have the will and attitude towards the result. As they say, to defeat yourself, your loved one.
Effective weight loss rules at home
Rule one. Drink water before meals. A glass of water will already take up little space in your stomach, so you will eat less than if you had not drunk fluids. In addition, nutritionists advise you to drink shortly before meals and not during or after meals.
The second rule. Avoid sweet and starchy foods. These types of foods are very conducive to the deposition of fat mass in various parts of the body. However, remember, not all flours are harmful. For example, wholemeal flour pasta or pastries made in small quantities will not harm you. But the cake, the ice cream, the cake, the buns with jam are your enemies in the literal sense of the word.
Rule three. Only vegetable salads should be served with meat and fish dishes. They are easily absorbed by the human body and provide you and me with the necessary complex of useful substances in the form of vitamins, trace elements and fiber. It is recommended to season such salads with soy sauce or olive oil. Say a firm no to mayonnaise. It carries too many calories and is difficult to digest.
Rule four. Avoid eating after 7 pm Some nutritionists do not even recommend drinking, let alone what to eat, after following this daily schedule. In addition, having carefully digested the portions of food taken, the stomach by the time of sleep will be in a semi-empty state, which will prevent the fermentation process, which means that the pain and bloating in the morning will not torment you.
The fifth rule. The main thing is attitude. Psychology, as a science, exists for a reason, so one needs it. It helps, it works, let's say. First of all, imagine the goal you have described. And you have described yourself in all your subtle glory. So imagine that you will lose those extra pounds, life will shine with bright colors. It is important that the media justify the purpose as we see it. If they do not justify, then we do not wake up to fight for this goal as we could, putting all our strength. Some scientists even put forward a theory about the power of thought. In any case, dreams of good and light have not bothered anyone yet. You can buy yourself some of your favorite clothes that are several sizes smaller than your own. And try for the opportunity to wear these clothes over time.
Rule Six. Diet is diet and no one has canceled physical activity. Where are we without such "favorites" of us daily active training. With a well-chosen diet, fewer calories will enter our body and sports will burn whatever comes in. Not everything, really.
What kind of physical exercise at home will help us?
Perhaps the main rule is regular practice. The best three times a week. The interval between courses is the best on a calendar day. The best time to train is from eleven in the morning until one in the afternoon or from five to seven in the evening. Of course, you will stick to a specific set of exercises. But remember that loads must be increased. The body adjusts after three to four weeks, and if you do not "add heat", in the sense of not increasing the load, then you will not get the desired result. You can change the set of exercises every month.
To prepare your body for a quick weight loss, run in its place, raising your knees high. Repeat this exercise for two to three minutes. Then bend in different directions for three to five minutes and complete the preparation for the main set of exercises with abrupt hand rotation exercises. All these preloads will warm up and prepare your muscles and joints for the main load. Physical activity should begin no earlier than two hours after eating. And finish at least two or three hours before bed. Otherwise, you will not sleep for long.
Compulsory exercises
First. Start with squats first. Put your feet together and spread your arms in front of you. Squat fifteen to twenty times. Two minute break. Then the legs are open shoulder-width apart and the arms are at the sides. Do deep squats. Also fifteen - twenty times.
Second. After kicks. Left, then right and vice versa. Hands in the middle. Repeat the exercise fifteen times. It will strengthen the muscles of the buttocks.
Third. Then lie on the mat (it should not be too soft), take the dumbbells in your hands and, as you inhale, lift them as high as you can and as you exhale, lower them as low as possible. Repeat twelve times. Do you feel how the pectoral muscles receive part of their load? The weight of the dumbbells can increase over time, as can the number of approaches.
Fourth. Do not get up. Bring your hands together with the dumbbells in front of you and slowly raise your head without bending your arms. The amount of exercise is the same as in the previous case.
Fifth. The next type of exercise will have a positive effect on the processes of reducing the volume of the waist. To do this, lift a tall stick and place it on your shoulders behind your head. Use your hands to fasten the stick to both ends. Bend as low as possible. Do it twenty-five times.
Except. Lie on the mat so you can hold a stationary object with your hands. Bend your legs at the knees and lift them above your head. After lifting it, hold it in this position, then lower it.
Practice brisk walking. Such walks also do not give a small load and are very conducive to weight loss. You walk more and more distance every day. The load can be significantly increased uphill.
Training for video lessons
They are very effective. Especially for those who are bored of independently inventing a set of exercises for themselves and performing it. With happy musical accompaniment, things will go much faster. And in addition, you will learn new types of loads for yourself. However, make sure you are not overloaded. They will harm your health. Performing exercises behind a coach from a TV screen, we forget that recording and actual training are big differences in terms of loads. What appears should be tested according to your temporary reality. We recommend that you try beauty lessons. In addition to diet and exercise, it is necessary, despite the existing restrictions on food, to arrange fasting days for yourself and eat only vegetables and fruits. This food is useful and easily absorbed by the human body.
You can buy fitness equipment for your home. Treadmills and bicycles remain very popular. Cardiovascular equipment or cross trainers have also come into vogue recently. They provide the least traumatic and effective training environment. The disadvantage is the volume. They take up a lot of space and are quite bulky. The cardio machine aims to burn calories and exercise the upper torso. The results are provided by the movement of special levers.
So let's draw some conclusions.
You can effectively lose extra pounds at home. It is important to tune in to victory and combine different means and methods of struggle. However, the most important ways of burning fat are recognized: dietary restriction and exercise.
It is best to consult a dietitian to limit your diet. The modern means of research of your body will allow you to identify the products from the consumption of which it is better to refuse. Your doctor will tell you the best and least expensive way for your body to achieve a slim figure. And where to implement what the doctor ordered? Anywhere, even at home. What is not the place to implement a weight loss plan.
By the way, it will be said that if you are deliberately going for weight loss, then the home environment can only contribute to it. For example, no one is distracted. Do the exercises you like and no one comes with tips. You also choose the load yourself. The cost is lower, as you do not pay for gyms and coaches. Here is such arithmetic!