It is no secret that most girls and women always control their figure and weight. A small number of fair sex can keep their weight and body shape normal, as often the weight just increases, rather than 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, but you have to be realistic about it. Losing excess weight at home is possible, but at the same time you must clearly understand the type of "overweight" weight. To determine if you are overweight, you must calculate your norm. 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 centimeters and your weight is 65 kilograms, we calculate: 65 / 1. 70² = 22. 49. Normal is 25. So, if you get a body mass index value of 22-25 - this is normalfor the body, but if the indicator exceeds 25, then you are overweight.
How do you know how much weight is normal for you? - Everything is very easy! Based on the logic and formula above, thanks to simple manipulation with numbers, you can find out what weight is the norm for you. So, if your height is 1 meter 70 centimeters, then we multiply this value by 25 squares, it turns out: 25 × 1. 70² = 72. 25. This shows that your maximum weight should not exceed 72 kilograms, but this is based on the rule, in fact, weight rates are calculated not only based on "dry" figures.
Your body kit is also important. If you are not big and do not tend to be overweight, of course, weight over 65 kilograms for you is certainly overweight. If you yourself have a broad bone, of course, the rate increases. Another factor you should consider is appearance. Agree, if you have a normal weight, calculated according to the formula above, and you have the so-called "hanging side", "belly" and full legs - then this is far from normal. Therefore, by concluding the weight norm, the indicators produced should be adjusted based on the structural features of your body, as well as based on visual factors.
Weight should consist of the following:
- Determining the cause of overweight;
- Elimination of the causes of overweight;
- Diet review;
- Use of physical exercise.
Motivation
If you do not know how to lose weight at home, start with motivation first. There is no point in starting to lose weight without motivation, because it is this motivation that will give you the desire to act. Motivation to lose weight should really motivate you to act, and help you adhere to the planned actions (in changing diets, diets and using a set of exercises).
Why are you overweight
As you are driven by iron motivation, we move on to the next level of weight loss at home - an analysis of the appearance of excess weight. After all, it is no secret to anyone that you can gain weight for a variety of reasons: improper diet, inactive lifestyle, taking hormone medications, due to illness or stress. Therefore, it is very important to determine the cause of the appearance of excess weight, because if the reason is an inactive lifestyle, and you, instead of starting to move more: walking and exercising, are on a diet, then there is absolutely no logic in this. . If you want to lose weight and for your actions to be beneficial, state the cause of weight gain and be sure to get rid of it. After that, you can continue the action aimed at losing weight.
Proper nutrition
An unhealthy diet often leads to overweight. Although it is very difficult to eat right because of a difficult work schedule, try to keep doing it.
Separate foods and, of course, separated foods are an important part of proper nutrition. In short, we will say that a separate diet is based on the fact that all food products are divided into three groups: fats, proteins and carbohydrates. This food group must be eaten in strict order and with the right combination, which you can learn in more detail in the article on this type of food. For fractional diets, these foods are prescribed 5-6 times a day, while the amount of food eaten each day should not be increased, and the usual amount of food should be divided into several foods.
Of course, you can't do that without restrictions. To lose weight, it is highly recommended to reject, or reduce sugar consumption to a minimum, as it stores fat and water in the body. Also try to limit the intake of fatty foods, as it interferes with the body's calorie processing, and also provokes 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 this leads to the fact that the body retains water and fat, and this has a negative effect on the figure. Regular consumption of coffee increases the production of adrenaline in the body, which makes you feel hungry. It is very rarely recommended to eat fried and smoked foods, as the stomach is very difficult to cope with, and therefore the so-called "excess" can occur.
If you want to lose weight with a healthy diet, then just eat healthy food. Avoid preservatives, comfort foods, fast foods and fast foods. Food should 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 am and go to bed around 11 pm. If you go to bed later, around 9 pm, you can arrange snacks, snacks: fruit salad, low-fat yogurt or dessert. If you wake up late and wake up late, the meal schedule needs to be adjusted.
Many girls believe that it is right to lose weight at home by not including meals after six o'clock in the afternoon - and this is a major misconception. To do this, you just have to think about why at 6 pm, and not after sunset or when the first star appeared in the sky? Doctors and nutritionists recommend not eating 3 hours before you go to bed, there is no specific time for each person while he or she is sleeping, so "not eating after 6" is nonsense. If you go to bed at 1 am, it turns out you must be hungry for 7 hours !? Therefore, if you sleep at 9 pm, then it is recommended to exclude food intake after 6 pm, if you sleep at 1 am, it is recommended not to eat after 10 pm.
Diet
To lose weight, you can use a diet. Keep in mind that not all diets help to lose weight, so choosing an effective diet is a very difficult question. Sometimes you can lose weight due to the exclusion of one product from your diet, which provokes the appearance of excess weight, it can be meat, oranges, toast. Of course, the best option is to make an individual diet by a nutritionist, but this is quite expensive, so you should choose your own diet, adjusting the diet based on weight changes and weight loss on certain body parts.
Exercises
Losing weight at home is only possible with proper diet 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, these can be special exercises or general exercises.
Exercises are organized in the afternoon, not in the morning or evening. Class duration should be at least 20-30 minutes a day, it is better to allocate 40 minutes a day to do exercises. Be sure to rest for a while while exercising, where you can take a few sips of water. Make sure you take a weekend off from your workout. For example, do it every day, or on certain days. If you do not overdo it with physical exercise, otherwise there is no benefit to losing weight, as this will negatively affect your well-being, or your muscles will start to grow, which is not very aesthetic for girls.