It is no secret that most girls and women are constantly monitoring their shape and weight. Few of the fair sex are able to maintain their weight and shape normal, as very often the weight only increases, instead of decreases. If you have gained a few extra pounds, then today we will tell you how to lose weight at home.
When to lose weight
Losing weight at home is easy enough, but you need to be realistic about the situation. Losing too much weight at home is possible, but at the same time you need to clearly understand what kind of weight is "excessive". To determine if you are overweight, you need to calculate your rule. You can calculate the rate using the following formula: Divide your weight by height (in square meters). For example, your height is 1 meter 70 cm and you weigh 65 kg, we calculate: 65/1, 70² = 22, 49. The rule is 25. Therefore, if you take a body mass index value of 22-25, this is quite normalfor the body, but if the index is above 25, then you are overweight.
How do you know which weight is normal for you? - Everything is very simple! Based on logic and the above formula, thanks to simple manipulations with numbers, you can find out what weight is the rule for you. So, if your height is 1 meter 70 cm, then we multiply this value by the rule of 25, it turns out: 25 × 1, 70² = 72, 25. Therefore, your maximum weight should not exceed 72 kg, butthis is based on the rules, in fact, the weight rate is calculated not only on the basis of "dry" numbers.
Your body kit also matters. If you are not big and do not tend to be overweight, then, of course, the weight over 65 kg for you will already be above normal. If you yourself have wide bones, then, of course, the pace increases. Another factor to consider is appearance. Agree, if you have a normal weight, calculated according to the above formula and you have the so-called "hanging sides", "stomach" and full legs - then this is far from the norm. Thus, summarizing the weight rule, the resulting index should be adjusted based on the structural characteristics of your body, as well as based on visual factors.
Weight loss should consist of the following:
- Determining the causes of being overweight.
- Eliminate the causes of being overweight.
- Diet Review
- Use of physical exercise.
Incentives
If you do not know how to lose weight at home, start with motivation. It is pointless to start losing weight without motivation, as it is the motivation that will give you the desire for action. Motivations for weight loss should really push you into action and help you follow the planned actions (in changing your diet, nutrition and using a set of exercises).
Why you are overweight
When you drive on iron motives, we move on to the next stage of weight loss at home - analyzing the onset of overweight. After all, it is no secret that you can gain too much weight for various reasons: unhealthy diet, sedentary lifestyle, taking hormonal drugs due to illness or stress. Therefore, it is very important to determine the cause of the appearance of excess weight, as if this reason is a sedentary lifestyle and you, instead of starting to move more: walking and exercising, dieting, then there is absolutely no logicin this. If you want to lose weight and so that your actions are beneficial, determine the cause of the extra pounds and be sure to eliminate it. After that, you can proceed with actions aimed at weight loss.
Proper nutrition
An unhealthy diet is often the cause of being overweight. Although it is very difficult to eat properly due to a difficult work schedule, try to do it anyway.
Separate meals and, of course, separate meals are an integral part of proper nutrition. In short, the separate diet is based on the fact that all foods are divided into three groups: fats, proteins and carbohydrates. These food groups should be eaten in strict order and in the right combination, which you can learn more about in the article dedicated to this type of food. As for the fractional diet, it determines 5-6 meals a day, while the amount of food consumed per day should not increase and the usual amount of food should be divided into several meals.
Of course, you can not do this without restrictions. To lose weight, it is recommended to refuse or reduce the use of sugar to a minimum, as it retains fat and water in the body. Also try to limit the intake of fatty foods, as they disrupt the body's processing of calories, as well as cause excess carbohydrates, which then become fat deposits in the "problem areas" of women (thighs and legs).
Also try to use less salt in your diet, as it leads to the fact that the body retains water and fats and this negatively affects the image. Frequent consumption of coffee increases the production of adrenaline in the body, which makes you feel hungry. It is extremely recommended to eat fried and smoked foods, as it is very difficult for the stomach to handle, and therefore the so-called "overload" can occur.
If you want to lose weight with a healthy diet, then eat only healthy foods. Avoid preservatives, convenience foods, instant foods and fast food. Meals must be at the same time:
- Breakfast - 8: 00
- Second breakfast - 10: 30
- Lunch - 13: 00
- Afternoon snack - 16: 00
- Dinner - 18: 30.
This meal plan is designed to ensure that you wake up at 7: 00 am and go to bed at around 11: 00 am. If you go to bed later, then around 9 pm, you canArrange a small snack, light meal: fruit salad, low-fat yogurt or dessert. If you wake up late and stay up late, your meal plan needs to be adjusted.
Many girls think that it is right to lose weight at home by excluding food after 18: 00 - and this is the main misconception. To do this, you just have to think about why it is 6 o'clock at night and not after sunset or when the first star appears in the sky? Doctors and nutritionists recommend not to eat 3 hours before going to bed, there is no specific time for each person when going to bed, so "do not eat after 6" is pure nonsense. If you go to bed at 1 a. m. , it turns out they have to starve for 7 hours !? Therefore, if you go to bed at 9 pm, then it is recommended to exclude food intake after 18: 00, if you go to bed at 1 am, it is recommended not to eat after 10 pm.
Diets
To lose weight, you can use diets. Keep in mind that not all diets help you lose weight, so choosing an effective diet is a very difficult question. Sometimes you can lose weight due to the exclusion of a product from your diet, which causes the appearance of excess weight, it can be meat, orange, baked goods. Of course, the best option is to plan an individual diet by a nutritionist, but this is quite expensive, so you will have to choose your own diet, adjusting the diet based on changes in weight and weight loss of certain parts of the body.
Exercise
Weight loss at home can only be done with proper nutrition and exercise. If you want to lose weight without dieting at home, then physical activity should be increased. There are a large number of exercises for weight loss, it can be either specific exercise sets or general.
Exercise is recommended in the evening and not in the morning or afternoon. The duration of the lessons should be at least 20-30 minutes a day, it is better to spend 40 minutes a day to do exercises. Be sure to take short breaks during exercise, during which you can take a few sips of water. Make a weekend out of workout For example, do them every other day or on specific days. Under no circumstances should you overload yourself with physical exercise, otherwise there will be no benefit to weight loss, as this will negatively affect your well-being, or your muscles will start to grow, which is not very aesthetically pleasing forthe girls.