How to lose weight yourself

The number of overweight people is currently growing. Not only women, but also men want to remain slim and beautiful. Unfortunately, not everyone has the time and opportunity to tightly engage in themselves, visit fitness halls, massage rooms. Therefore, the question comes to the fore how to lose weight at home. There are many methods of weight loss available for independent use.

The basic principles of weight loss

Before solving the problem, how to lose weight at home, you should decide on the causes of excess weight. These include:

• Improper nutrition. Many "sin" with habits such as stress seals, quick food meals, long and harmful diets, lack of breakfast and a dense dinner in front of the TV, the pre-emptive presence in the diet of high-calorie foods and fast foods, overeating and many others that provoke weight gain.
• Violation of metabolism, intestinal problems, diseases of the gastrointestinal tract caused by various factors.
• Age. Over the years, it is becoming increasingly difficult to lose weight, since the metabolism naturally slows down.
• Inadequate sleep and a sedentary lifestyle, these factors also affect the consumption of calories.

Many begin to solve the problem of excess weight from a diet for weight loss at home. At the same time, it is worth remembering some nuances that contribute to the effective reduction and maintenance of normal weight. In order to get a positive result from any diet, the amount of energy entered in the body should be reduced.  At least, the volume of energy that the body spends on maintaining life processes should be more. Then fat deposits will go into the consumption. Normal weight loss is not more than 800-1000 g per week. Large indicators should alert the losing weight, since weight loss by more than 1. 2 kg per 7 days can lead to metabolic disorders and toxins accumulation in the body. It also leads to a decrease in muscle tone, as a result, instead of a fit and slender body, a person will receive flabby skin and muscles.

Fast weight loss indicates the body loss of water, not fat. Many women complain that they eat practically nothing, but the weight stands still. The answer to this question is simple, they do not comply with the basic principles of effective weight loss, which are as follows:

• A decrease in calorie content should occur gradually. Strict diets become excessive stress for the body, and he tries to take energy for life from muscle mass, strictly protecting the strategic reserve in the form of fats. It is important to prevent this;
• Fractional and frequent nutrition. It should be eaten at least 5-6 times a day, in small portions, which will constantly maintain the proper level of energy of the body. Fractional nutrition prevents severe hunger, prevents overeating, reduces the risk of gastrointestinal diseases;
• The diet should contain mainly low -calorie foods, which is represented by natural plant food - vegetables, cereals, herbs. You should choose products rich in fiber with a low level of glycemic index (less than 60 percent);
• Use a sufficient amount of liquid, since its deficiency slows down the process of weight loss. This can cause metabolic disorders and a water-salt failure;
• The food that comes in the morning is fully used by the body for energy. After lunch, most of it is converted into fat. Therefore, it is recommended to eat high -calorie foods precisely before lunch;
• Proper use of proteins, fats and carbohydrates. 40 percent of carbohydrates, mostly complex, 30-35 percent of proteins must enter the human body, is required, while half the norm is vegetable proteins, and 10-20 percent of fats. It is not recommended to reduce the norm of fat, as this can lead to a restructuring of metabolism. You need to choose mainly vegetable fats.

Diet for weight loss at home

The main advantage of strict diets that women love so much is to quickly reduce weight in a short time.  But this is the main problem. Such a result negatively affects health, since in most cases not hated kilograms of fat are spent, but water and muscle mass. With protein deficiency, the body spends muscle, liver on energy energy. And the decrease in muscle mass, in turn, prevents effective weight loss, since the body loses the ability to burn excess fat. They are best transformed into energy during physical activity.

When losing weight at home, the diet should be made in such a way that at least 2 g of protein is received per kilogram of body weight. To do this, you need to consider calories and observe how the body weight changes with a decrease in the general calorie content of nutrition. Only this approach will allow you to maintain muscle mass and burn fat deposits. If the muscles begin to be lost, the calorie content must be increased.

The meager diets of popular mono -diet, like kefir, buckwheat, apple and others, do not allow the body to get enough nutrients and vitamins. Therefore, they are not recommended to maintain more often than once a year. Duration should be no more than two weeks.

How to lose weight correctly

Effective weight loss is facilitated by the establishment of power mode, moderate physical activity. This is the basis of a healthy lifestyle, you can use other means to get a faster result. For example, wrapping for weight loss at home or massages.

The constant and regular performance of the simplest exercises for weight loss at home will solve the problems of excess weight most effectively. They will help strengthen muscles, body, make it more hardy, fit. In addition, physical activity prevents the appearance of sagging skin. It is enough 30-40 minutes a day to devote a complex, which consists of the following available classes:

• Squats. You can start with 30-40 times without weighting. Gradually enter approaches 10-15 times with weighting. These simple actions make it possible to solve the problem of how to lose weight in Lyashki at home;
• Classes in Hula-hup. A great way to remove fat deposits on the stomach and sides, to support the muscle tone of the back and the press. It is enough to rotate the hoop daily for 15-20 minutes;
• Jumping on a rope. This active training improves the functioning of the heart and blood vessels, contributes to weight loss. You need to start from a few minutes. If the physical form is weak, it is better to make 2-3 approaches for 1-2 minutes, gradually bringing to at least 8-10 minutes;
• Twins in a position lying on the side. These exercises will remove excess fat on the stomach and hips, strengthen the buttocks. In one approach, at least 20 sides are made in slow mode. Then the position changes to the other side.

Any training begins with a slight warm -up. Classes are best done daily. A good result showed aerobics for weight loss at home, it can be performed by video.

Charging in the morning (warm -up)

Charging in the morning is an excellent means to wake up and cheer up before the start of the work day. And with regular lesson, you will notice a positive result not only on the figure, but also on well -being.

Charging for weight loss at home consists of two parts - a warm -up and the main complex. The warm -up includes exercises to warm up the muscles: tilting, rotation of the head, torso, hips, swinging hands and jumping. It takes no more than 5 minutes to its execution. Then you can proceed to classes of the main complex.

Each exercise is performed at least 8 times.

• Tilt forward, trying to put his palms on the floor.
• Twims to the sides, forward and back.
• Swearing the press from the position of lying on the floor.
• Tilt forward from the position of sitting, try to reach the feet with your fingertips.
• Squats.
• Push -ups. You can start the exercise from the wall or chair.
• Bridge.

These exercises help to come in the form, provided that you perform them regularly. Do not forget to be done by warm -up before starting training and stretching after. So you will avoid muscle stretching.

Skakkak jumps can complement the load.  You can see the correctness of exercise for weight loss at home in the video.

Proper nutrition

To normalize weight, you can not do without establishing a healthy diet. There are many dietary recipes for weight loss at home, but sometimes it is enough to adhere to simple recommendations of nutritionists to achieve the desired result. Of course, special restrictive diets allow you to lose weight with high speed, but it is far from always possible to maintain the result, there is a risk of harm to your health. In addition, not everyone has the opportunity to constantly control the calorie content, calculate the amount of carbohydrates, observe a strict schedule.

This becomes optional if you carry out the necessary adjustment of food. Without a diet, you can drop to 5 kilograms per month if you adhere to the following recommendations:

• Proper nutrition for losing weight at home involves the mandatory presence of snacks, this provides an improvement in metabolism, which leads to weight loss. You can use non -core bars made of cereals, yogurts or apples;
• The diet should be planned, it is better to do it for a week or even a month. This will allow you to competently compose a menu, purchase the necessary products in advance and reduce the temptation to buy or eat something superfluous;
• It is necessary to eat at least 5-6 times a day at a certain time. At the same time, it is better to plan calories and sweets for consumption in the morning, leave light and non -core dishes for the evening;
• It should be remembered that any harmful products can always be replaced with healthy and no less tasty. Fresh vegetables and fruits in the diet can calmly replace confectionery, flour and sweet, it is better to abandon these dishes;
• To maintain the body and muscles in tone, protein food should be present in the diet. When compiling the menu, it must be taken into account that a person needs at least 1 g of protein per 1 kg of body weight. Mostly, protein foods should consist of dinner.

The habit of eating correctly will allow you to see the results in the near future: lightness, energy, establishing the digestive tract. Even the mood will improve. Proper nutrition allows you to easily and harmlessly lose extra pounds.

Cleansing the body

Cleaning the body is the most important stage of effective weight loss. This procedure allows you to establish metabolism and save the body from poisons and toxins that accumulate in the intestines and lead to intoxication. Cleaning the body for weight loss at home is easiest to produce using products. The best way will be to include fresh vegetables and fruits in the diet, bread with cereals, legumes, linen oil and seed, berries and mushrooms.

You can use simple, but effective recipes for purification:

• Effectively cleanses the intestines and allows you to solve the problem with constipation. The following composition: in equal quantities, dried apricots, raisins and prunes are mixed, crushed leaves of the Seine (50 g) and liquid natural honey are added. Dry fruits can be passed into a meat grinder. It is advisable to take this mixture in the morning on an empty stomach, 1 tablespoon at a reception is enough;
• A great way to clean the intestines is fiber, which is rich in bran. Their inclusion in the diet allows you to accelerate the onset of satiety and cleanse the intestines. This action is ensured by the adsorbing properties of bran. 30-50 g per day, they can be mixed with any dishes, added to kefir and yogurt.

Useful habits for weight loss

More movement! It can be any sports, morning gymnastics. Walking in the air, climbing up the stairs are very useful. Sometimes it is enough to refuse trips by car or public transport, and to work at least a couple of stops walk on foot. Do not climb your floor on the elevator, but walk up the stairs.

Reducing fats and carbohydrates. It is worth abandoning sweets and fatty dishes. The rate of fat consumption per day is no more than 25 g. From the diet, fatty meat, sausages and semi -finished products, cakes and cakes should be excluded, and preference is given to low -fat varieties of meat and fish.

Losing weight at home is simple. Healthy nutrition in combination with physical activity will allow you to quickly get a decent result, and subsequently support a slender and fit figure.