Losing weight on your own at home is very simple. The most important part of this process is a well-chosen diet. It should 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, refraining from eating something superfluous, but very tasty, is an extremely difficult task. The main thing here is to have willpower and an attitude to the result. As they say, to defeat yourself, your loved one.
Effective rules for losing weight at home
Rule one. Drink water before meals. A glass of water will already take up some space in your stomach, so you will eat less than if you hadn't drunk liquids. Also, nutritionists recommend drinking just before meals and not during or after meals.
The second rule. Give up sweets and starchy foods. These types of foods are too conducive to the deposition of fat mass in different parts of the body. However, remember, not all flour is harmful. For example, wholemeal flour pasta or baked goods made with it in small quantities will not harm you. But pie, ice cream, pie, jam buns 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 useful substances in the form of vitamins, trace elements and fiber. It is recommended to dress 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 don't even recommend drinking, let alone what to eat, after passing this daily timeline. In addition, after carefully digesting the portions of food taken, the stomach at the time of sleep will be in a half-empty state, which will prevent the fermentation processes, which means that the pain and swelling in the morning will not torment you.
The fifth rule. The main thing is the attitude. Psychology, as a science, exists for some reason, so someone needs it. Help, work, so to speak. First of all, imagine the goal you outlined. And you have outlined yourself in all your slender splendor. So imagine losing those extra pounds, your life will shine with bright colors. It is important that the means justify the end, as we see it. If they do not justify, then we do not wake up to fight for this goal as we could, putting all our efforts. Some scientists have even advanced a theory about the power of thought. In any case, dreams of good and light have not bothered anyone yet. You can purchase a pair of three of your favorite items of clothing for yourself in different sizes smaller than yours. And try to have 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 "loved" by us daily active workouts. With a properly selected diet, fewer calories will enter our body and sport will burn what enters. Not all of them, really.
What kind of exercise at home will help us?
Perhaps the main rule is to exercise regularly. Better three times a week. The interval between lessons is the most optimal on 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. Of course, you will follow a certain set of exercises. But remember that the loads need to be increased. The body adjusts after three to four weeks and if you don't "add heat", meaning you don't increase the load, you won't get the desired effect. You can change the set of exercises every month.
To prepare your body for rapid weight loss, run in place, lifting your knees. Repeat this exercise for two to three minutes. Then bend in different directions for three to five minutes and finish preparing for the main set of exercises with sharp rotating arm exercises. All of these preloads will warm up and prepare the muscles and joints for the main load. Physical activity should be started no earlier than two hours after eating. And finish at least two or three hours before bedtime. Otherwise, you will not fall asleep for a long time.
Mandatory exercises
First. Start with squats first. Put your feet together and stretch your arms out in front of you. Squat down fifteen to twenty times. Two minute break. So the legs are shoulder-width apart and the arms are at the sides. Do deep squats. Even fifteen - twenty times.
Second. Then kick. Left, then right and vice versa. 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 shouldn't be too soft), take the dumbbells in your hands and, as you inhale, lift them as high as possible above you and, as you exhale, lower them as low as possible. Repeat twelve times. Feel how the pectoral muscles receive their share of the load? The weight of the dumbbells can be increased over time, as can the number of approaches.
Fourth. Do not get up. Join your arms to 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 the volume of the waist. To perform it, take a high stick and place it on your shoulders behind your head. Use your hands to secure the stick at both ends. Bend as low as possible. Do it twenty five times.
Sixth. Lie down on the mat so that you can hold an object steady with your hands. Bend your legs at the knees and lift them above your head. After lifting it, hold it in this position, then lower it.
Practice vigorous walking. Such walks also do not give a small load and are very conducive to weight loss. Travel more and more distances 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 coming up with a set of exercises and performing them. With cheerful musical accompaniment, things will go much faster. And besides, you will learn new types of loads for yourself. However, make sure you are not overloaded. They will be bad for your health. By performing exercises behind a trainer from a TV screen, we forget that real recording and workouts are big differences in terms of loads. What is shown must be proven on your temporary realities. We recommend that you try the callanetics lessons. In addition to adhering to diet and exercise, it is necessary, despite the already existing restrictions on food, to organize fasting days for oneself and eat only fruits and vegetables. 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. Cardiovascular equipment or cross trainers have also recently come into vogue. They provide the least traumatic and most effective training environment. The downside is the footprint. They take up too much space and are quite massive. 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 actually lose extra pounds at home. It is important to tune in to victory and to combine various means and methods of struggle. However, the most important ways to burn fat are recognized: dietary restriction and exercise.
It is best to consult a dietician to limit the diet. Modern means of research on your body will allow you to determine which products from consumption it is better to refuse. Your doctor will tell you the best and least expensive way for your body to get a slim figure. And where to implement what the doctor ordered? Anywhere, even at home. Which is not the right place to implement a weight loss plan.
By the way, it will be said that if you intentionally go to weight loss, the home environment can only contribute to this. For example, no one is distracting. Do the exercises you enjoy and no one comes with advice. You also choose the load. The costs are lower, since you don't pay for gyms and trainers. Here is that arithmetic!