Losing weight on your own at home is very simple. 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, to refrain from eating something unnecessary, but very tasty, is an extremely difficult task. The main thing here is to have the will and attitude to the result. As the saying goes, to defeat yourself, your loved one.
Effective rules for weight loss at home
Rule one. Drink water before meals. A glass of water will now take up little space in your stomach, so you will eat less than if you did not drink fluids. In addition, nutritionists recommend drinking just before a meal, not during or after a meal.
The second rule. Give up sweet and starchy foods. These types of foods are very conducive to the deposition of fat in various parts of the body. Remember, however, that not all flour is harmful. For example, pasta made from wholemeal flour or baked goods made from it in small quantities will not harm you. But cake, ice cream, cake, muffins 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 nutrients in the form of vitamins, trace elements and fiber. It is recommended to season such salads with soy sauce or olive oil. Say 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 even recommend drinking, let alone eating, after crossing this daily timeline. In addition, after carefully digesting the food you eat, your stomach will be half-empty during sleep, which will prevent fermentation, which means that the pain and bloating in the morning will not bother you.
The fifth rule. The main thing is the attitude. Psychology as a science exists for some reason, so someone needs it. It helps, it works, so to speak. First, imagine the goal you have outlined. And you have emerged in all your slender glory. So imagine that you will lose those extra pounds, life will shine in bright colors. It is important that the means justify the goal as we see it. If they do not justify, then we do not wake up to pursue this goal as we could with all our might. Some scholars even put forward a theory of the power of thought. In any case, dreams of good and light have not bothered anyone yet. You can buy for yourself some of your three favorite clothes that are a few sizes smaller than yours. And strive for the ability to wear these clothes over time.
Rule six. Diet is a diet and no one has canceled physical activity. Where are we without such "loved" by us daily active training. With the right diet, fewer calories will enter our body and sports will burn what comes. Not all, really.
What exercises at home will help us?
Perhaps the basic rule is to practice regularly. Best three times a week. The interval between hours is the most optimal in a calendar day. The best time to train is from eleven in the morning to one in the afternoon or from five to seven in the evening. Naturally, you will stick to a certain set of exercises. But remember that the loads need to increase. 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 set of exercises every month.
To prepare your body for rapid weight loss, run on the spot, 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 basic set of exercises with exercises for sharp rotation of the arms. All these pre-loads will warm up and prepare your muscles and joints for the main load. Physical activity should begin no earlier than two hours after a meal. And finish at least two or three hours before bedtime. Otherwise you will not sleep for a long time.
Mandatory exercises
First. Start with squats first. Gather your legs and stretch your arms in front of you. Squat fifteen to twenty times. Two minutes rest. Then the legs are shoulder-width apart and the arms are at the sides. Do deep squats. Also fifteen or twenty times.
Second. Then he kicks. Left, then right and back. Hands on the waist. Repeat the exercise fifteen times. It will strengthen the muscles of the buttocks.
Third. Then lie down on the mat (it should not be too soft), take the dumbbells in your hands and when 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 chest muscles take their share of the load? Dumbbell weights can increase over time, as can the number of approaches.
Fourth. Don't get up. Gather 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 next type of exercise will have a positive effect on the processes of reducing waist volume. To do this, take a high stick and place it on your shoulders behind your head. Use your hands to secure the rod at both ends. Bend as low as possible. Do it twenty-five times.
Sixth. Lie on the mat so that you can hold a stationary object with your hands. Bend your legs at the knees and lift them above your head. After raising it, hold it in this position and then lower it.
Practice vigorous walking. Such walks also do not give a little load and are very favorable for weight loss. Travel more and more every day. The load can increase significantly with climbing.
Training for video courses
They are very effective. Especially for those who are bored to invent a set of exercises for themselves and perform it. With cheerful music, things will go much faster. You will also learn new types of cargo for yourself. However, make sure you are not overwhelmed. They will be harmful to your health. Performing exercises behind a trainer on a television screen, we forget that recording and actual training are big differences in terms of workload. What has been shown must be tested on your temporary realities. We recommend that you try callanetics classes. In addition to diet and exercise, it is necessary, despite the existing dietary restrictions, to organize fasting days for yourself and eat only vegetables and fruits. This food is useful and easily absorbed by the human body.
You can buy exercise equipment for your home. Treadmills and bicycles remain very popular. Recently, cardiovascular devices or cross trainers are also in vogue. They provide the least traumatic and most effective learning environment. The disadvantage is the volume. They take up too much space and are massive enough. The cardio machine aims to burn calories and train the upper torso. The results are provided by the movement of special levers.
So, let's draw some conclusions.
You can effectively lose weight at home. It is important to be determined to win and to combine different means and methods of struggle. However, the most important ways to burn fat are recognized: limiting diet and exercise.
It is better to consult a nutritionist to limit the diet. Modern means of examining your body will allow you to determine the products whose consumption is better to refuse. The doctor will tell you the best and cheapest way for your body to achieve a slim figure. And where to apply what the doctor ordered? Everywhere, even at home. What is not the place to implement a weight loss plan.
By the way, it will be said that if you purposefully go to weight loss, then the home environment can only contribute to this. For example, no one is distracted. Do the exercises you like and no one comes up with advice. You also choose the load yourself. The costs are lower because you do not pay for gyms and trainers. Here is such arithmetic!