Losing weight yourself at home is very easy. The most important part of this process is a well-chosen diet. It must 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 often have to open it to cook for the family, not eating something superfluous, but very tasty, is an extremely difficult task. The main thing here is to have willpower and attitude towards the result. As they say, to defeat yourself, your loved one.
Effective rules for losing weight at home
Rule oneDrink water before meals. A glass of water will already take up some space in your stomach, so you will eat less than if you had not drunk liquids. Also, nutritionists advise drinking just before meals and not during or after meals.
The second rule. Give up sweets and starchy foods. These types of foods are too conducive to the deposition of fat mass in different parts of the body. Remember, however, not all flour is harmful. For example, pasta made with whole wheat flour or baked goods made with it in small amounts will not harm it. But cake, ice cream, tart, buns with jam are your enemies in the literal sense of the word.
Rule threeOnly 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 these salads with soy sauce or olive oil. Say a resounding no to mayonnaise. It carries too many calories and is difficult to digest.
Rule four. Avoid eating after 7pm. m. Some nutritionists don't even recommend drinking, let alone what to eat, after running through this daily timeline. In addition, having carefully digested the ingested food portions, the stomach at bedtime will be in a half-empty state, which will prevent fermentation processes, which means that 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 someone needs it. She helps, works, so to speak. First, imagine the goal you have set. And you've outlined yourself in all your slender glory. So imagine that you will lose those extra pounds, life will shine with bright colors. It is important that the means justify the end, as we see it. If they do not justify it, then we do not wake up to fight for this goal as we could, putting all our efforts. Some scientists even proposed a theory about the power of thought. In any case, dreams of good and light have not bothered anyone yet. You can buy a pair of three of your favorite clothes that are several sizes smaller than yours. And strive for a chance to wear these clothes through time.
Rule six. The diet is a diet and no one has canceled physical activity. Where are we without that "beloved" by us daily active workouts. With a properly selected diet, fewer calories will enter our body and sport will burn what enters. Not all, really.
What type of physical exercise at home will help us?
Perhaps the main rule is to practice regularly. Better three times a week. The interval between classes is the most optimal on a calendar day. The best time to exercise is from eleven in the morning to one in the afternoon or from five to seven in the afternoon. Naturally, you will stick to a certain set of exercises. But remember that it is necessary to increase the loads. The body adapts after three or four weeks, and if you don't "add heat", in the sense of not increasing the load, then you won't get the desired effect. You can change the set of exercises every month.
To prepare your body for rapid weight loss, run in place, lifting your knees. Repeat this exercise for two to three minutes. Then lean in different directions for three to five minutes and finish preparing for the main set of exercises with rough arm rotation exercises. All of 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 to three hours before bed. Otherwise, you will not fall asleep for a long time.
Mandatory exercises
First. Start with the squats first. Bring your feet together and extend your arms in front of you. Squat fifteen to twenty times. Two minute break. Then the legs are shoulder-width apart and the arms at the sides. Do deep squats. Also fifteen - twenty times.
Second. Then kick. Left, then right, and vice versa. Hands on the waist. Repeat the exercise fifteen times. It will strengthen the gluteal muscles.
Third. Then lie down on the mat (it should not be too soft), take the dumbbells with your hands and, while inhaling, raise them as high as possible above you, and when exhaling, lower them as low as possible. Repeat twelve times. Do you feel how the pectoral muscles receive their share of the load? The weight of the dumbbells can be increased over time, as can the number of approaches.
Four. Do not get up. Bring your arms 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 following type of exercise will have a positive effect on the processes of reducing the volume of the waist. To do this, take a tall stick and place it on your shoulders behind your head. Use your hands to fix the stick at both ends. Fold as low as possible. Do it twenty-five times.
Sixth. Lie down on the mat so that you can hold a fixed object with your hands. Bend your legs at the knees and lift them above your head. Once raised, hold it in this position and then lower it.
Practice brisk walking. These walks also do not give a small load and are very conducive to weight loss. Walk farther and farther every day. The load can be significantly increased by going up a slope.
Training for video courses
They are very effective. Especially for those who are bored of independently inventing a set of exercises for themselves and performing them. With upbeat musical accompaniment, things will go much faster. And in addition, you will learn new types of charges for yourself. However, make sure you are not overloaded. They will be detrimental to your health. Exercising behind a trainer from a television screen, we forget that recording and actual workouts are big differences in terms of loads. What is shown must be proved with its temporal realities. We recommend trying callanetics classes. In addition to complying with diet and exercise, it is necessary, despite already present food restrictions, to organize fasting days for yourself and eat only vegetables and fruits. This food is useful and is easily absorbed by the human body.
You can buy exercise equipment for your home. Treadmills and bicycles are still very popular. Cardiovascular equipment or elliptical machines have also become fashionable recently. They provide the least traumatic and most effective training environment. The downside is the volume. They take up too much space and are big enough. The cardio machine aims to burn calories and exercise your upper torso. The results are provided by the movement of special levers.
So, let's draw some conclusions.
You can effectively lose the extra pounds at home. It is important to tune in to victory and combine various means and methods of fighting. However, the most important ways to burn fat are recognized: dietary restriction and exercise.
It is best to consult a dietitian about diet restriction. Modern means of investigation of your body will allow you to determine the products from the consumption of which it is better to refuse. Your doctor will advise you on the best and least expensive way for your body to achieve a slim figure. And where to implement what the doctor prescribed? 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 intentionally going to lose weight, then the home environment can only contribute to this. For example, nobody is distracting. Do the exercises that you like and nobody comes with advice. You also choose the cargo yourself. The costs are lower as you don't pay for gyms and trainers. There is so much arithmetic here!