Losing weight 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 the refrigerator to cook for your family, limiting eating leftovers but very tasty is an extremely difficult task. The key here is to have the will and attitude towards results. As they say, to beat yourself, your loved one.
Rules for effective weight loss at home
Rule one. Drink water before meals. A glass of water takes up some space in your stomach, so you'll eat less than if you didn't drink the liquid. In addition, nutritionists recommend drinking immediately before meals, not during or after meals.
Second rule. Give up sweets and starchy foods. These foods are too beneficial for the deposition of fat masses in different parts of the body. However, keep in mind that not all flour is harmful. For example, whole-wheat pasta or flour-based pies in small amounts won't do you any harm. But cakes, ice cream, cakes, jams are your enemies in the literal sense of the word.
Rule three. Vegetable salad should only be eaten 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 season 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 7pm. Some nutritionists don't even recommend drinking, let alone what to eat, after crossing this daily timeline. In addition, when the food is carefully digested, the stomach when sleeping will be in a semi-empty state, which will prevent fermentation, which means that the pain and bloating in the morning will be reduced. don't torture you.
Fifth rule. The main thing is attitude. Psychology, as a science, exists for a reason, so it needs someone. She helps, works, so to speak. First, visualize the goal that you have outlined. And you have mapped yourself all your slender glories. 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. If they don't justify it, then we don't wake up to strive for this goal, do our best. Some scientists have even theorized about the power of thought. Whatever the case, dreams of goodness and light haven't bothered anyone yet. You can buy yourself a few favorite pieces of clothing that are a few sizes smaller than yours. And strive to have the opportunity to wear these clothes from time to time.
Rule six. Dieting is a diet, and no one cancels out physical activity. Where would we be if it weren't for our "sweetheart" with daily active workouts. With a properly selected diet, fewer calories will enter our body and sports will burn what we take in. Not all, really.
How will exercise at home help us?
Perhaps the main rule is regular practice. Best three times a week. The interval between classes is optimal in a calendar day. The best time to practice is between eleven o'clock in the morning and one in the afternoon or between five and seven in the evening. Naturally, you will stick to certain exercises. But keep in mind that the load needs to 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 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, raising your knees. Repeat this exercise for 2-3 minutes. Then bend in different directions for three to five minutes, and finish your prep for the main exercises with sharp arm swings. All of these preloads will warm up and prepare your muscles and joints for the primary load. Physical activity should be started no earlier than two hours after eating. And complete at least two or three hours before bedtime. Otherwise, you won't fall asleep for a long time.
Compulsory exercise
The first day. Start with a squat first. Place your legs together and extend your arms in front of you. Squat fifteen to twenty times. Rest two minutes. Then, feet shoulder width apart and arms at sides. Do a deep squat. Also fifteen - twenty times.
Monday. Then kick. Left, then right and vice versa. Hands at the waist. Repeat the exercise fifteen times. It will strengthen the muscles of the buttocks.
The third day. Then lie down on the mat (should not be too soft), hold the dumbbells in your hands, and on an inhale, raise the weight as high as possible and on the exhale, lower the dumbbell as low as possible. Repeat twelve times. Do you feel how your pectoral muscles receive their load? The weight of dumbbells can increase over time, as can the number of approaches.
Wednesday. Don't 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.
Thursday. The next type of exercise will have a positive effect on the process of reducing waist volume. To do this move, grab a tall stick and place it over your shoulder behind your head. Use your hands to secure the rods at both ends. Bend as low as possible. Do it twenty-five times.
Friday. Lie on the mat so you can hold an object still with your hands. Bend your legs at the knees and raise them overhead. After raising it, hold it in this position, and then lower it.
Practice vigorous walking. Such a walk also does not create a small load and is very beneficial for weight loss. Walk more and farther every day. The load can be increased significantly when going uphill.
Training for video courses
They are very effective. Especially for those who are bored with inventing their own set of exercises and doing it. With playful musical accompaniment, everything goes a lot faster. And besides, you will learn new types of downloads yourself. However, make sure that you are not overloaded. They are not good for your health. Performing exercises behind a trainer from a television screen, we forget that recording and exercises are really the big difference in load. What is shown must be tried with your temporary reality. We recommend trying the callanetics classes. In addition to sticking to a diet and exercise routine, despite food restrictions, it's a good idea to schedule fasting days for yourself and eat only vegetables and fruits. This is a useful and easily absorbed food for the human body.
You can buy exercise equipment for your home. Treadmills and bicycles are still very popular. Cardio equipment or cross-training machines have also become popular lately. They provide the least traumatic and most effective training environment. The downside is cumbersome. They take up too much space and are large enough. Cardio machines are aimed at burning calories and working out the upper body. The result is provided by the movement of special levers.
And so, let's draw some conclusions.
You can effectively lose extra weight at home. It is important to firmly grasp victory and combine many means and methods of struggle. However, the most important ways to burn fat are recognized: limiting diet and exercise.
It's best to consult a dietitian about dietary restrictions. Modern means of studying your body will allow you to identify products from consumption that are better to refuse. Your doctor will tell you the best and least expensive way to get your body in shape. And performed where the doctor ordered? Anywhere, even at home. This is not the place to go for a weight loss plan.
By the way, it will be said that if you have the purpose of losing weight, then the home environment can only contribute to this. For example, no one is distracted. Do the exercises you like, and have no one to guide you. You also choose to download yourself. It costs less, because you don't have to pay for the gym and the trainer. This is such arithmetic!