The article gives simple but effective recommendations for self-weight loss. And if you follow all the instructions correctly, then after a short time you will see the first positive results that you will bring weight loss at home.
At-Home Workouts to Lose Weight
Thousands of women and men dream of a harmonious and beautiful body. This desire does not depend on age or social status – a person always wants to be the most beautiful and beloved. There are a huge number of diets and exercises that will help to overcome excess weight and strengthen the muscles.
Of course, one of the best and right ways to bring your body back to normal is to use the services of a personal trainer and nutritionist. But if this is not possible, then you can try another, no less effective, but much more independent way – losing weight at home. Weight loss at home is very important for today. This is because many people simply do not have enough free time to attend fitness clubs. Some simply feel embarrassed to appear among the smartened beauties and sports guys because of complexes about their body. For them, the opportunity to lose weight at home (with comfort and without the involvement of strangers) is especially important.
Therefore, for all comers, I will give the basic rules of home weight loss, the precise implementation of which will help to lose weight and normalize the metabolism. After all, in pursuit of the result, it is important not to miss your own health.
The main components of the process of correct weight loss
Components, as it is easy to guess, only three:
- Proper nutrition. On how you eat, not only does your body weight depend, but also the general condition of the body. It is necessary to get the right amount of protein, fat, carbohydrates, vitamins and other important macro and microelements with food.
- Physical activity. It is proved that slender and physically active people live longer and grow old more slowly than their inactive counterparts who are overweight. Hypodinamy is a real scourge of modern society. Physical activity is necessary for the body in order to maintain the metabolism at the desired level. And the lack of movement affects the life expectancy of a person more than age or disease.
- A good night’s sleep. Many people often underestimate the importance of a healthy and full sleep. And sleep, along with nutrition and physical activity, plays a big role in the process of losing weight. In a dream, the body is restored after a day’s work, and it is during the sleep that hormones are produced, the level of which affects the accumulation of subcutaneous fat. People who sleep for 7-8 hours, start to lose weight several times faster than those who suffer from lack of sleep. Now let’s look at each of the components of proper weight loss at home in more detail.
Proper nutrition is one of the main items for a person who wants to lose excess weight and maintain their health. For many, it’s not so simple – to change your diet and lose weight at home. After all, at home there is always a tasty, but harmful food. Proper nutrition is based on the principles of accurate distribution of nutrients and vitamins necessary for the body. This can be called a kind of diet, which must be adhered to throughout life. Eating correctly, you will not feel hunger, but at the same time your weight will be normalized, and well-being will improve significantly. Let’s list the key principles of proper nutrition during weight loss.
Do not skip breakfast
Breakfast is the first and most important meal, so even if you do not feel like eating it in the morning, you should not miss it. The body needs to get enough energy for normal functioning during the day. In the morning, metabolism is much faster than in the evening, which means that you can treat yourself to breakfast with products that cannot be consumed after 12 hours. It can be a small piece of chocolate or flour, but only a little. For breakfast, you can prepare an omelet with a salad of fresh vegetables (cucumbers, tomatoes, green), oatmeal or any other porridge. Cereals, in particular, are a source of complex carbohydrates and other useful substances necessary for the health of the body. If you are doing sports (I hope so), you need a large amount of protein. It can be obtained from lean meat, fish or eggs. Yolks from eggs, by the way, can be used for cosmetic purposes (even our grandmothers made yolk masks for hair).
Reduce the caloric intake of the diet gradually
Do not create sharp stresses to your body. The caloric content of your diet should decrease gradually. For a start, you can just give up sweet and white bread and live a week in this mode. You will begin to lose weight, reducing the calorie content of the daily diet by 20%. But be careful – you do not lead yourself to the state of exhaustion. Watch the pace of weight loss. It is normal to lose weight by 500 g per week.
Eat 5-6 meals a day.
It is necessary to take food 5-6 times a day, and the break between meals should be 2-3 hours. This option will be most effective, because you will not feel hungry between meals, and accordingly will not eat more than necessary.
From the usual portion size, you also need to leave. First, you can reduce the amount of food consumed by 1/3, then you should pay attention to your feelings. If there is no discomfort, then half of the original size will be just right. The last meal should be easier and less than others. The best option will be a glass of yogurt for 1-1.5 hours before sleep. It should be understood that the size of the portion depends on what products are included in it. For example, some sources say that 200 grams of food is enough for one meal, but such a volume of cucumbers will be very low-calorie and not nutritious, and nuts – too fatty and high-calorie. Therefore, you need to assess the calorie content of the foods you eat, as well as the amount of proteins, carbohydrates and fats that make up their composition. The quality of food is more important than its quantity.
Give up fast carbohydrates and reduce the amount of fat.
If possible, give up sweet, baking, all kinds of breakfast cereals and instant cereals. The danger of fast carbohydrates is that they are very quickly absorbed (therefore fast, in fact). Part of the energy of the body spends on maintaining life, and excess stores in fat. Also, products that have undergone strong industrial processing should be avoided. Therefore, prefer white bread to whole grain bread, and instead of flakes for breakfast, cook a normal, most ordinary oatmeal. Download and print a table with a glycemic index of products. The glycemic index of products in your menu should, if possible, not exceed 60. Then your chances of acquiring a slender and healthy body will increase many times. As for consumed fats, they will not be able to give up completely. Fats are necessary for our body to maintain metabolism. Including there are a number of vitamins that are fat-soluble and you also need to receive them. The body is not very willing to use the fat from the food to get energy (because there are carbohydrates). It is easier for him to store these fats in fat cells as a reserve for a rainy day. The amount of fat consumed must be reduced. You should discard saturated fats (animal fat and margarine), and add unrefined vegetable oils (olive, linseed, sesame) to your diet.
Observe the correct proportions of proteins, fats, carbohydrates in the diet.
In order to lose weight at home without harm to the body, it is necessary to observe the correct proportions of proteins, fats and carbohydrates in the daily diet. For normal functioning, the body needs about 10% of all food to eat, fats, 40-50% carbohydrates, and proteins – 25-35% (for those who train, you can get them from sports nutrition). The diet should be distributed so that the low-calorie food is 80%. It is necessary to include in food products that contain a lot of vegetable fiber. It reduces the absorption of carbohydrates and fats. Products containing fiber, have a beneficial effect on the functioning of the intestine and contain few calories.
Useful tips and tricks of cooking dietary dishes
To get the most out of cooked dishes you can resort to the following tricks: Salt the first dishes at the very end, so the salt will evenly spread over the entire surface of the products, and the useful substances will not “go” into the broth; When cooking the first dishes you should avoid intense boiling, so you can save most of the vitamins in vegetables; The most dietary dishes are cooked for a couple – they are low in fat and there is no harmful roast crust. If you do not have a steamer, you can use a deep saucepan and a normal sieve; Useful side dishes are, first of all, vegetables cooked for a couple, or stewed without butter; Salads should be filled with low-fat yogurt or olive oil. Thus, anyone can follow the diet, the main thing is to include more fresh vegetables, fruits, and dairy and cereals in the diet, and healthy food is very tasty.
Drink more water
An important point for losing weight is maintaining a normal water balance. At first glance this is easy enough, but in reality it happens that those who want to lose weight do not observe this rule. You should drink at least 2 liters of water a day – a glass at short intervals.
Physical activity for effective weight loss
Physical activity is very important in the process of losing weight. In order to lose weight, you need (more or less just) to spend more energy than enters the body with food. In this case, the body will use its fat reserves. To help in this matter are capable of a variety of activities: sports and even household chores. You can identify the most effective types of exercise for weight loss: Aerobics (or step aerobics) actively trains the heart muscle and promotes fat burning throughout the body. Running also helps well in the fight against excess weight. Fast walking is an excellent training of the body and will help burn a lot of calories. This aerobic exercise helps to accelerate metabolism, and it is also permissible for people who have diseases of the spine and joints. 120 steps per minute in the area where there are ups and downs – this is the right option for walking for weight loss. Extra pounds can also be driven, swimming, sports games and power loads.
A full-fledged sleep is important for losing weight
In order to lose weight and normalize your metabolism, you need a good sleep. When you do not get enough sleep in your body, a hormone that provokes a feeling of hunger is released. To prevent this from happening, you need to sleep at least 7-8 hours a day. It is better to be called a “lark”, that is, to lie down about 22-23 hours and get up early. This regime of the day is much more useful for the body than a late rise and sitting in front of the monitor until three o’clock in the morning. So, here are the main recommendations that will allow you to get rid of extra pounds and normalize your metabolism. Observance of all necessary rules and their clear implementation will certainly give their positive results in the near future. The hardest thing in this business is to take the first step. It is necessary to train the will power together with the body and forget about laziness, only then you can get a beautiful figure of your dreams. Do not forget about health – all actions should go exclusively for the benefit, otherwise what’s the point in such a way of life? The process of losing weight is not an easy task, but if you really want it, then you will certainly achieve your goal!