Losing weight at home is very simple. The most important part of this process is a properly 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 prepare food for the family, it is extremely difficult to avoid eating something that is excessive but very tasty. The main thing here is to have the willpower and an attitude to the result. As they say, to defeat yourself, your loved one.
Effective weight loss rules at home
The first rule. Drink water before meals. A glass of water will take up less space in your stomach, so you will eat less than if you did not drink fluids. In addition, nutritionists recommend drinking immediately before meals, not during or after meals.
The second rule. Avoid sweets and starchy foods. These foods are very good for the accumulation of fat in different parts of the body. But keep in mind that not all flours are harmful. For example, pasta made from bran flour or baked goods made from it in small quantities will not harm you. But cake, ice cream, cake, jam buns are literally your enemies.
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 a complex of necessary nutrients in the form of vitamins, trace elements and fiber. It is recommended to add soy sauce or olive oil to such salads. Say no to mayonnaise at all. It contains a lot of calories and is difficult to digest.
The fourth rule. Avoid eating after 7 p. m. Some nutritionists do not recommend drinking or even eating after this daily time line. In addition, after carefully digesting the food intake, the stomach will be in a semi-empty state during sleep, which will prevent the fermentation process, ie you will not suffer from pain and swelling in the morning.
The fifth rule. The key is attitude. Psychology exists as a science for some reason, so someone needs it. It helps, it works, so to speak. First, imagine the goal you set. And you described yourself in all its subtle glory. Imagine that you will lose weight and life will shine with bright colors. It is important that, as we have seen, the end of the means is justified. If they do not justify it, then we do not wake up to achieve this goal with all our might. Some scientists have even proposed a theory regarding the power of thought. In any case, the wishes of blessings and light have not yet bothered anyone. You can buy some of your three favorite clothes that are a few sizes smaller than you. And over time, try to get the opportunity to wear these clothes.
The sixth rule. Diet is a diet and no one has canceled physical activity. Where are we so "beloved" without our daily active training? With the right diet, your body will burn fewer calories and burn more exercise. Not all, really.
What physical exercises at home will help us?
Perhaps the main rule is to train regularly. It is best three times a week. The interval between classes is 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 in the evening. Of course, you will stick to certain exercises. But keep in mind that loads need 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, you will not get the desired effect. You can change your set of exercises every month.
To prepare your body for rapid weight loss, lift your knees and run in place. Repeat this exercise for two to three minutes. Then bend in different directions for three to five minutes and finish the preparation for the main set of exercises with sharp rotating arm exercises. All of these front loads will warm up and prepare your muscles and joints for the main load. Physical activity should begin no later than two hours after a meal. And finish at least two to three hours before bedtime. Otherwise, you will not sleep for a long time.
First. Start with squats first. Put your feet together and extend your arms in front of you. Squat fifteen to twenty times. A two-minute break. Then the legs are shoulder-width apart and the arms are on the sides. Take deep squats. And fifteen or twenty times.
The second. Then kicks. Left, then right and vice versa. Hands at the waist. Repeat the exercise fifteen times. It will strengthen the hip muscles.
third. Then lie on the mat (not too soft), take the dumbbells in your hands and lift them as high as you can while breathing, and lower them as low as you can while breathing. Repeat twelve times. Do you feel how the pectoral muscles receive some of the load? Over time, the weight of dumbbells and the number of approaches can also increase.
Fourth. Don't get up. Combine your arms with the dumbbells in front of you and slowly raise your head without bending your arms. The amount of training is the same as before.
Fifth. The next type of exercise will have a positive effect on the process of reducing waist size. To do this, take a high stick and place it on your shoulders behind your head. Use your hands to straighten both ends of the stick. Bend down as much as possible. Do this twenty-five times.
sixth. Lie on the floor so that 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 and then lower it.
Practice my strong walk. Such walks do not give a small load and are very convenient for weight loss. Walk more distance every day. The load can be significantly increased by lifting it up.
Training for video courses
They are very effective. Especially for those who are tired of inventing and performing a number of exercises for themselves independently. With cheerful music, things will go faster. In addition, you will learn new types of cargo for yourself. However, make sure you are not overloaded. They will harm your health. When training behind a trainer on a television screen, we forget that recording and real training are big differences in terms of load. The above should be tested on your temporary realities. We recommend trying callanetics classes. In addition to following a diet and exercise, despite the restrictions on food, you need 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 sports equipment for your home. Running bands and bicycles remain very popular. Cardiovascular equipment or cross-workouts are also in vogue lately. They provide the least traumatic and most effective training environment. The downside is volume. They take up a lot of space and are quite popular. The cardio machine aims to burn calories and work the upper body. 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, to combine different means and methods of struggle. However, the most important ways to burn fat are recognized: dietary restriction and exercise.
It is better to consult a dietitian regarding dietary restrictions. Modern tools to examine your body will allow you to identify products that are better to give up consumption. Your doctor will tell you the best and cheapest way to get a slim figure for your body. And where can the doctor's order be carried out? Anywhere, even at home. What is the place to implement a weight loss plan.
By the way, it will be said that if you are going to lose weight on purpose, then the home environment can only help. For example, no one is distracted. Do the exercises you want and no one will advise. You choose the load yourself. Costs are lower because you don't pay for gyms and coaches. Here is such an account!