Losing weight yourself at home is very easy. The most important part of this process is proper nutrition. It should be moderate and sufficiently balanced 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 towards the result. As they say, to defeat yourself, your beloved.
Effective rules for weight loss at home
Rule one. Drink water before meals. A glass of water will already take up space in your stomach, so you will eat less than if you hadn't drunk fluids. In addition, nutritionists advise drinking just before meals, not during or after meals.
The second rule. Give up sweets and starches. These types of foods are too conducive to the deposition of fat mass in different parts of the body. However, remember that not all flours are harmful. For example, pasta made from wholemeal flour or baked goods made from it in small quantities will not hurt you. But cakes, ice creams, cakes, buns with jam 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 I with the necessary complex of useful substances in the form of vitamins, trace elements and fiber. It is recommended to season these salads with soy sauce or olive oil. Say a firm no to mayonnaise. It contains 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 eating, after exceeding this daily time limit. In addition, after carefully digesting the portions of food taken, the stomach at the time of sleep will be half empty, which will prevent fermentation processes, which means that pain and bloating in the morning will not torment you.
The fifth rule. The main thing is attitude. Psychology, as a science, exists for some reason, so someone needs it. She helps, works, so to speak. First, imagine the goal you have set. And you stood out in all your slender glory. So imagine that you will lose those extra pounds, life will sparkle with bright colors. It is important that the means justify the end, as we see it. If they don't justify, then we don't wake up to strive for that goal like we could, putting all our efforts into it. Some scientists have even put forward a theory about the power of thought. In any case, dreams of good and light have not bothered anyone yet. You can buy yourself two or three of your favorite clothes that are several sizes smaller than yours. And strive for the opportunity to wear these clothes through time.
Rule six. Diet is diet, and no one has canceled physical activity. Where are we at without such "beloved" daily active workouts on our part. With the right diet, fewer calories will enter our body and exercise will burn what comes in. Not all of them, 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 courses is the most optimal in 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. Naturally, you will stick to a certain set of exercises. But remember that the loads must be increased. The body adapts after three to four weeks, and if you don't "add heat" in the sense of not increasing the load, you will not get the desired effect. You can change the exercise series every month.
To prepare your body for rapid weight loss, run in place with your knees raised. Repeat this exercise for two to three minutes. Then lean in different directions for three to five minutes and finish the preparation for the main set of exercises with sharp arm rotation exercises. All of these preloads will warm up and prepare your 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 won't fall asleep for long.
Mandatory exercises
First of all. Start with the squats first. Put your feet together and extend your arms out in front of you. Crouch fifteen to twenty times. Two-minute break. Then the legs are shoulder width apart and the arms are at the sides. Do deep squats. Also fifteen - twenty times.
Second. Then kicks. Left, then right and vice versa. Hands at the waist. Repeat the exercise fifteen times. It will strengthen the buttocks muscles.
Third. Then lie down on the mat (it should not be too soft), take the dumbbells in your hands and, inhaling, raise them as high as possible above you, and while exhaling, lower them as much as possible. low possible. Repeat twelve times. Do you feel how the pectoral muscles are receiving their share of the load? Dumbbell weight can be increased over time, as can the number of approaches.
Fourth. Do not get up. Bring your arms together with 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 waist volume reduction processes. To perform it, take a tall stick and place it on your shoulders behind your head. Use your hands to secure the stick at both ends. Lean as low as possible. Do it twenty-five times.
Sixth. Lie down on the mat so that you can hold a stationary object with your hands. Bend your legs at the knees and raise them above your head. After lifting it up, hold it in this position and then lower it.
Practice vigorous walking. Such walks, too, do not give a small load and are very conducive to weight loss. Walk further and further each day. The load can be increased considerably on the way up.
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 them. With a cheerful musical accompaniment, things will go much faster. What's more, you will learn new types of charges 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, you forget that recording and actual workouts are big differences in terms of loads. What is shown must be tried on your temporary realities. We recommend that you try the callanetics classes. In addition to respecting the diet and exercising, it is necessary, despite the dietary restrictions already present, to organize fasting days and eat only vegetables and fruits. This food is useful and easily absorbed by the human body.
You can purchase exercise equipment for your home. Treadmills and bicycles remain very popular. Cardiovascular equipment or elliptical trainers have also become fashionable in recent times. They provide the least traumatic and efficient training environment. The downside is the bulk. They take up too much space and are quite massive. The cardio machine aims to burn calories and work 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 listen to the victory and to combine various means and methods of struggle. However, the most important ways to burn fat are recognized: food restriction and exercise.
It is best to consult a dietitian to restrict the diet. Modern means of researching your body will allow you to determine which products are better to refuse consumption. The doctor will tell you the best and cheapest way for your body to achieve a slim figure. And where to implement what the doctor ordered? Anywhere, even at home. What is not the place to implement a weight loss plan.
By the way, it will be said that if you deliberately go to weight loss, the home environment can only contribute to this. For example, no one is distracted. Do the exercises you love, and no one comes with advice. You also choose the load yourself. Costs are lower because you don't pay for gyms and trainers. Here is such arithmetic!