Losing weight on your own at home is very easy. The most important part of this process is a well -chosen diet. It should be simple 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, to refrain from eating something excessive, but very tasty, is a very difficult task. The main thing here is to have the will and attitude towards the outcome. As they say, to beat yourself up, your loved ones.
Effective weight loss rules at home
Rule one. Drink water before meals. A glass of water will take up less space in your stomach, so you’ll eat less than if you didn’t drink fluids. In addition, nutritionists advise drinking before meals, and not during or after meals.
The second rule. Leave out sweets and starchy foods. This type of food is too conducive to the deposition of fat mass in different parts of the body. However, remember, not all flours are harmful. For example, pasta made from wheat flour or baked goods made from it in small quantities will not harm you. But cakes, ice cream, cakes, bread with jam are your enemies in a literal sense.
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 a complex of necessary 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 firmly no to mayonnaise. It carries too many calories and is difficult to digest.
Rule four. Avoid eating after 7 p. m. Some nutritionists do not recommend drinking, let alone what to eat, after passing this daily timeline. In addition, after digesting the portion of food taken carefully, the stomach at bedtime will be in a semi -empty state, which will inhibit the fermentation process, 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 one needs it. He helps, works, so to speak. First of all, imagine the goals you have outlined. And you have outlined yourself in all your slender glory. So imagine that you will lose those extra pounds, life will sparkle with bright colors. It is important that the way justify the goal, as we have seen. If they don’t allow it, then we don’t get up to try to achieve this goal as much as we can, putting in all our efforts. Some scientists also put forward theories about the power of thought. In any case, dreams of goodness and light have not bothered anyone. You can buy yourself some three items of your favorite clothing that are some sizes smaller than you. And strive to get a chance to wear this outfit through time.
Rule six. Diet is diet, and no one cancels out physical activity. Where are we without the "beloved" by us active exercise every day. With a properly chosen diet, fewer calories will go into our body, and exercise will burn what goes in. Not all, really.
What kind of physical exercise at home will help us?
Perhaps the main rule is to practice regularly. Best three times a week. The interval between classes is most optimal in one calendar day. The best time to exercise is from eleven in the morning to one in the afternoon or from five to seven at night. Naturally, you will stick to a certain set of exercises. But remember that the load needs to be increased. The body adapts 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 effect. You can change the training set every month.
To prepare your body for rapid weight loss, run in 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 sharp rotating arm exercises. All of this preload will warm up the body and prepare your muscles and joints for the main load. Physical activity should be started no earlier than two hours after eating. And finish at least two or three hours before bedtime. Otherwise, you will not fall asleep for a long time.
Compulsory training
First. Start by squatting first. Put your legs together and stretch your arms out in front of you. Squat fifteen to twenty times. A two -minute break. Then the legs are opened shoulder -width apart, and the arms are at the sides. Do a deep squat. Also fifteen - twenty times.
Second. Then kick. Left, then right and vice versa. Hands on waist. Repeat the exercise fifteen times. It will strengthen the back muscles.
Third. Then lie on the mat (it shouldn’t be too soft), take a dumbbell in your hand and, as you inhale, raise it as high as possible above you, and as you exhale, lower it as low as possible. Repeat twelve times. Do you feel how the pectoral muscles receive their share of the load? The weight of dumbbells can be increased over time, as can the number of approaches.
Fourth. don't get up. Close your hands with the dumbbell in front of you and slowly lift 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 process of reducing waist volume. To perform this, take a tall stick and place it on your shoulders behind your head. Use your hands to fix the wood at both ends. Bend as low as possible. Do it twenty -five times.
Sixth. Lie on a mat so you can hold a stationary object with your hands. Bend your legs at the knees and lift above your head. After raising it, hold it in this position, and then lower it.
Practice brisk walking. Roads like that, too, do not provide a small load and are very conducive to weight loss. Walking farther every day. The load can be significantly increased by going uphill.
Training for video courses
They are very effective. Especially for those who are tired of creating a set of exercises for themselves and implementing them. With cheerful musical accompaniment, everything will run faster. In addition, you will learn new types of loads for yourself. However, make sure you are not overloaded. They will be detrimental to your health. Doing the workout behind the coach from the television screen, we forget that the recording and the actual workout are big differences in terms of load. What is shown must be tried on your temporary reality. We recommend trying a callanetics class. In addition to adhering to diet and exercise, it is necessary, despite the existing restrictions on food, to arrange a day of fasting for yourself and eat only vegetables and fruits. These foods are useful and easily absorbed by the human body.
You can buy exercise equipment for your home. Treadmills and bikes remain very popular. Cardiovascular equipment or cross trainers have also become popular recently. They provide the least traumatic and most effective training environment. The downside is the bulkiness. They take up too much space and are quite large. Cardio machines aim to burn calories and train the upper body. The result is provided by the movement of a special lever.
So, let's draw some conclusions.
You can lose weight effectively at home. It is important to follow the victory and combine various ways and methods of struggle. However, the most important way to burn fat is recognized: diet and exercise restrictions.
It is better to consult a dietitian about restricting the diet. The modern way of researching your body will allow you to determine which product from use is better to reject. The doctor will tell you the best and cheapest way for your body to achieve a slim figure. And where to implement what the doctor ordered? Anywhere, even at home. What is not a place to implement a weight loss plan.
By the way, it would be said that if you accidentally go for weight loss, then the home environment can only contribute to this. For example, no one bothers. Do the exercises you love, and no one comes with advice. You also choose the load yourself. The cost is lower, because you don’t pay for the gym and coach. This is such arithmetic!