Losing weight yourself 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, restraining yourself from eating something superfluous but very tasty is an extremely difficult task. The main thing here is to have the will and an attitude towards the result. As they say, to defeat yourself, your boyfriend.
Effective rules for weight loss at home
The first rule. Drink water before meals. A glass of water will already take up little space in the stomach, so you will eat less than if you had not drunk fluids. In addition, nutritionists advise to drink a little before meals, and not during or after meals.
The second rule. Avoid sweets and starchy foods. These types of foods are very favorable for the deposition of fat mass in different parts of the body. However, remember, 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, bun with jam are your enemies in the true sense of the word.
The third rule. 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 beneficial substances in the form of vitamins, trace elements and fiber. It is recommended to arrange such salads with soy sauce or olive oil. Say no to strong mayonnaise. It carries a lot of calories and is hard to digest.
The fourth rule. Avoid eating after 19: 00. Some nutritionists do not even recommend drinking, let alone what to eat, after you have crossed this daily timeline. In addition, once you have carefully digested the portions of food taken, the stomach at bedtime will be in a semi-empty state, which will prevent the fermentation processes, which means that the pain and bloating in the morning will notto torment you.
The fifth rule. The main thing is attitude. Psychology, as a science, exists for several reasons, so someone needs it. It helps, it works, so to speak. First of all, imagine the purpose 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 brightly. It is important that the means justify the purpose, as we see it. If they do not justify, then we do not wake up to strive for this goal as best we can, putting all our efforts. Some scientists even theorize about the power of thought. Either way, dreams of good and light have not yet bothered anyone. You can buy for yourself some of the three of your favorite outfits that are a few sizes smaller than yours. And strive for the opportunity to wear these clothes over time.
Rule Six. Diet is a diet and no one has canceled physical activity. Where are we without such exercise "beloved" by us active daily. With a properly chosen diet, fewer calories will enter our body and sports will burn what comes next. Not everyone, 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 on a calendar day. The best time to workout 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 certain set of exercises. But remember that loads need to increase. 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 effect. You can change the set of exercises every month.
To prepare your body for a quick weight loss, run on the spot, raising your knees up. 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 rotational arm exercises. All of 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 eating. And finish at least two or three hours before bed. Otherwise, you will not fall asleep for a long time.
First. Start with squats first. Put your feet together and spread your arms in front of you. Squat fifteen to twenty times. Two minutes break. Then the legs are shoulder-width apart, and the arms are at the sides. Have deep meetings. Also fifteen - twenty times.
Secondly. Then kicks. Left, then right and vice versa. Hands on waist. Repeat the exercise fifteen times. It will strengthen the muscles of the buttocks.
Third. Then lie on the carpet (it should not be too soft), take the dumbbells in your hands and while breathing raise as high as possible above you and while exhaling lower as low as possible. Repeat twelve times. Do you feel how the chest muscles get their share of the load? The weight of the barbells can increase over time as well as the number of approaches.
Fourthly. Do not get up. Fold the arms together with the dumbbells forward and slowly raise the head without bending the arms. The amount of exercises is the same as in the previous case.
E pesta. The other type of exercise will have a positive effect on the waist volume reduction processes. To perform it, take a high stick and place it over your shoulders behind your head. Use your hands to adjust the stick at both ends. Bend as low as possible. Do it twenty-five times.
Sixth. Lie on the mattress so that you can hold a stationary object with your hands. Bend your legs at the knees and raise them above your head. Once you have raised it, hold it in this position and then sit down.
Practice energetic walking. Such walks, too, do not give a small load and are very conducive to weight loss. Walk more and more distance every day. The load can be significantly increased by going uphill.
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 it. With cheerful musical accompaniment, things will move much faster. And in addition, you will learn new types of loads for yourself. However, make sure you are not overloaded. They will be harmful to your health. Performing exercises behind a trainer from a TV screen, we forget that recording and real training are big differences in terms of loads. What appears must be proven in your temporary realities. We recommend trying the kalanetics classes. In addition to adhering to diet and exercise, it is necessary, despite the already present restrictions on food, 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. Belts and bicycles remain very popular. Cardiovascular equipment or cross trainers have also recently become fashionable. They provide the least traumatic and effective training environment. The downside is the volume. They take up a lot of space and are quite massive. The cardio machine aims to burn calories and exercise the upper torso. The results are provided by the movement of special levers.
And so, let’s draw some conclusions.
You can effectively lose extra pounds at home. It is important to adapt to victory and combine different tools and methods of warfare. However, the most important ways to burn fat are known: restriction on diet and exercise.
It is best to consult a dietitian about diet restriction. Modern means of studying your body will allow you to determine the products from the consumption of which it is better to refuse. The doctor will show you the best and least costly 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 intentionally go to weight loss, then the home environment can only contribute to this. For example, no one is distracting. Do the exercises you enjoy and no one comes up with tips. You also choose the load yourself. Costs are lower, as you do not pay for gyms and trainers. Here is such an arithmetic!