It's no secret that most girls and women constantly control their figure and weight. There are few people of the fairer sex who can keep their weight and body figure normal, because weight often only increases, not decreases. If you have gained a few extra pounds, today we will tell you how to lose weight at home.
When to lose weight
Losing weight at home is easy enough, but you have to be realistic about the situation. Losing extra pounds at home is possible, but at the same time you need to clearly understand what type of pounds is "excess". To determine if you are overweight, you need to calculate your norm. You can calculate the rate using the following formula: divide the weight by the height (in square meters). For example, your height is 1 meter 70 centimeters and you weigh 65 kilograms, we calculated: 65/1, 70² = 22, 49. The norm is 25. Therefore, if you get the value of the body mass index 22-25 - it is quite normal forbody, but if the indicator is above 25, you are overweight.
How do you know what weight is normal for you? - Everything is very simple! Based on the logic and the above formula, thanks to simple manipulations of numbers, you can find out what weight is the norm for you. So, if your height is 1 meter 70 centimeters, multiply this value by the square with the norm 25, it turns out: 25 × 1, 70² = 72, 25. It follows that your maximum weight should not exceed 72 kilograms, but it is based onrules, in fact, the weight rate is calculated not only on the basis of "dry" numbers.
Your body kit is also important. If you are not big and you are not prone to being overweight, then, of course, your weight over 65 kilograms will already be above normal. If you yourself have broad bones, then, of course, the rate increases. Another factor you should consider is appearance. You agree, if you have a normal weight, calculated according to the above formula, and you have so-called "hanging sides", "belly" and full legs - then that is far from the norm. So, summarizing the norm of weight, the resulting indicator 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 cause of overweight;
- Eliminate the causes of overweight;
- Nutrition audit;
- Use the exercise.
Motivation
If you don't know how to lose weight at home, start with motivation first. It is pointless to start losing weight without motivation, because motivation will give you a desire for action. Motivation for weight loss should really motivate you to action and help you adhere to planned actions (in changing your diet, diet and using a set of exercises).
Why you are overweight
When you are motivated by iron motivation, we move on to the next phase of weight loss at home - the analysis of the appearance of excess weight. After all, it is no secret that you can gain weight for various reasons: unhealthy diet, sedentary lifestyle, taking hormonal medications, due to illness or stress. Therefore, it is very important to determine the cause of the appearance of overweight, because if this reason is a sedentary lifestyle, and you are, instead of starting to move more: walking and exercising, on a diet, then there is absolutely no logic in it. If you want to lose weight and so that your actions are useful, determine the cause of excess weight and be sure to remove it. You can then proceed with actions aimed at losing weight.
Proper nutrition
An unhealthy diet is often the cause of being overweight. Despite the fact that it is very difficult to eat properly due to a difficult work schedule, try to do it anyway.
Separate meals and, of course, split meals are an integral part of a proper diet. 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. These food groups must be eaten in strict sequence and with their proper combination, which you can learn in more detail in an article dedicated to this type of food. As for the fractional diet, it establishes 5-6 meals a day, while the amount of food consumed daily should not be increased, and the usual amount of food should be divided into several meals.
Of course, you can't do without restrictions. To lose weight, it is warmly recommended to refuse or reduce the use of sugar to a minimum, because it retains fat and water in the body. Try to limit the intake of fatty foods, because it disrupts the processing of calories in the body, as well as cause excess carbohydrates, which subsequently become fatty deposits in women's "problem areas" (thighs and legs).
Also try to use less salt in your diet as this leads to the body retaining water and fat and this negatively affects the figure. Frequent consumption of coffee increases the body's production of adrenaline, which makes you feel hungry. It is extremely rarely recommended to eat fried and smoked food, because the stomach is very difficult to deal with, and therefore there can be a so-called "overload".
If you want to lose weight with a healthy diet, eat only healthy foods. Avoid preservatives, practical foods, instant foods and fast foods. Meals should be at the same time:
- Breakfast - 8: 00;
- Second breakfast - 10: 30;
- Lunch - 13: 00;
- Afternoon snack - 16: 00;
- Dinner - 6: 30 p. m.
This diet is designed to ensure that you wake up at 7 am and go to bed around 11 pm. If you go to bed later, then around 9pm you can organize a small snack, light food: fruit salad, low-fat yogurt or dessert. If you wake up late and stay up late, your meal schedule needs to be adjusted.
Many girls believe that it is right to lose weight at home excluding food after 6 pm - and this is the main misconception. To do this, you just need to think about why it’s 6pm and not after sunset or when the first star appears in the sky? Doctors and nutritionists recommend that you do not eat for 3 hours before going to bed, there is no set time for each person when going to bed, so “not eating after 6” is mere nonsense. If you go to bed at 1 in the morning, it turns out you have to starve for 7 hours !? Therefore, if you go to bed at 9pm, then it is advisable to exclude food intake after 6pm, and if you go to bed at 1am, it is recommended not to eat after 10pm.
Diet
You can use diets to lose weight. Keep in mind that not all diets help you lose weight, so choosing an effective diet is a very difficult issue. Sometimes you can lose weight by removing one product from the diet, which causes the appearance of excess weight, it can be meat, oranges, bakery products. Of course, the best option is to put together an individual diet by a nutritionist, but it is quite expensive, so you will have to choose the diet yourself, 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 achieved with proper diet and exercise. If you want to lose weight without dieting at home, then you need to increase physical activity. There are a large number of weight loss exercises, these can be special sets of exercises or general.
Exercise is recommended in the evening, not in the morning or afternoon. The duration of classes should be at least 20-30 minutes a day, it is best to set aside 40 minutes a day to perform exercises. Be sure to take short breaks during your workout, during which you can take a few sips of water. Be sure to take a weekend out of training. For example, do them every other day or on certain days. Under no circumstances should you overload yourself with physical exercise, as otherwise there will be no benefit to losing weight, as this will either negatively affect your well-being, or your muscles will start to grow, which is not aesthetically pleasing to girls.