It is no secret that most girls and women constantly monitor their figure and weight. Few of the fair sex are able to maintain their weight and normal figure, as very often the weight only increases, rather than 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 need to be realistic about the situation. Losing excess weight at home is possible, but at the same time you need to clearly understand what kind of weight is "excess". To determine if you are overweight, you need to calculate your norm. You can calculate the rate using the following formula: divide your weight by your height (in square meters). For example, your height is 1 meter 70 centimeters and you weigh 65 kilograms, we calculate: 65/1, 70² = 22. 49. The norm is 25. Therefore, if you get a BMI value of 22-25, this is quite normal for the body, but if the indicator is above 25, then you are overweight.
How do you know what your normal weight is? - It's all very simple! Based on the above logic and formula, thanks to simple manipulations with numbers, you can find out what weight is the norm for you. So, if your height is 1 meter and 70 centimeters, we multiply this squared value by the norm of 25, it turns out: 25 × 1, 70² = 72, 25. It follows that your maximum weight must not exceed 72 kilograms, but this is based on the rules, 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 are not prone to being overweight, then, of course, the weight over 65 kilograms for you will already be above normal. If you yourself have wide bones, then, of course, the rate increases. Another factor to consider is the appearance. Agree, if you have a normal weight, calculated according to the above formula, and you have the so-called "drooping hips", "belly" and full legs, then this is far from the norm. Therefore, summing up the weight norm, the resulting indicator should be adjusted based on the structural features of your body, as well as based on visual factors.
Losing weight should consist of the following:
- Establish the causes of excess weight;
- Elimination of the causes of excess weight;
- Diet review;
- Use of physical exercise.
Justification
If you don't know how to lose weight at home, start with motivation first. It is useless to start losing weight without motivation, as it is the motivation that will give you the desire to take action. The motivation to lose weight should really spur you to action and help you stick to planned actions (by changing your diet, diet and using a variety of exercises).
Because you are overweight
When you are guided by the motivation of iron, we proceed to the next stage of weight loss at home: the analysis of the appearance of excess weight. After all, it's no secret to anyone that you can gain weight for various reasons - improper diet, sedentary lifestyle, taking hormonal drugs, due to illness or stress. Therefore, it is very important to establish the cause of the appearance of excess weight, since if this reason is a sedentary lifestyle and you, instead of starting to move more: walking and exercising, are on a diet, then there is absolutely noany logic in this. If you want to lose weight and so that your actions are beneficial, establish the cause of the extra pounds and be sure to eliminate them. After that, you can proceed to actions aimed at losing weight.
Correct power supply
An unhealthy diet is often the cause of excess weight. Despite the fact that it is very difficult to eat well due to a difficult work schedule, try to do it anyway.
Separate meals and, of course, separate meals are an integral part of proper nutrition. In short, we will say that separate nutrition is based on the fact that all food products are divided into three groups: fats, proteins and carbohydrates. These food groups must be consumed in strict sequence and with their correct combination, which you can learn in more detail in the article dedicated to this type of food. As for fractional nutrition, it establishes 5-6 meals per day, while the amount of food consumed per day should not be increased and the normal amount of food should be divided into several meals.
Of course you can't do without the restrictions. To lose weight, it is highly recommended to refuse, or minimize the use of sugar, as it retains fat and water in the body. Also try to limit the intake of fatty foods, as they interrupt the body's processing of calories, as well as cause an excess of carbohydrates, which then become fat deposits in female "problem areas" (thighs and legs).
Also try to use less salt in your diet, as it leads to the fact that the body retains water and fat, and this adversely affects the figure. Frequent coffee consumption increases the body's production of adrenaline, which makes you feel hungry. It is extremely rare to eat fried and smoked foods, as it is very difficult for the stomach to handle them and therefore so-called "overload" can occur.
If you want to lose weight with a healthy diet, eat only healthy foods. Avoid preservatives, convenience foods, instant foods, and fast foods. Meals should be at the same time:
- Breakfast - 8: 00 am;
- Second breakfast - 10: 30;
- Lunch - 13: 00;
- Afternoon snack - 16: 00;
- Dinner - 6. 30pm.
This meal plan is designed to make sure you wake up at 7: 00 am and go to bed around 11: 00 pm If you go to bed later, then around 9: 00 pm, you can arrange a small snack, light food: fruit salad, low-fat yogurt or dessert. If you get up late and stay up late, your meal plan needs to be changed.
Many girls believe that it is okay to lose weight at home by excluding eating after 18: 00 - and this is the main misconception. To do this, you just have to think about why it is 6 pm and not after sunset or when the first star appears in the sky? Doctors and nutritionists advise not to eat 3 hours before going to bed, there is no specific time for each person to go to bed, so "do not eat after 6" is nonsense. If you go to bed at 1am, it turns out you have to starve for 7 hours !? Therefore, if you go to bed at 9: 00 pm, it is recommended to exclude food intake after 6: 00 pm, if you go to bed at 1: 00 am, it is recommended not to eat after 10: 00 pm.
Diets
To lose weight, you can use diets. Keep in mind that not all diets help you lose weight, so choosing an effective diet is a very difficult question. Sometimes you can lose weight by eliminating a product from your diet, which causes the appearance of excess weight, it can be meat, orange or baked goods. Of course, the best option is to work out an individual diet by a nutritionist, but this is quite expensive, so you will have to choose your diet, adjusting the diet according to weight changes and weight loss of certain parts of the body.
Exercise
Losing weight at home can only be done by using the correct diet and exercise. If you want to lose weight without a diet at home, then physical activity should be increased. There is a large number of exercises for weight loss, which can be special sets of exercises or general.
Physical activity 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 better to spend 40 minutes a day for doing exercises. Make sure you take short breaks during your workout, during which you can take a few sips of water. Make sure you take a weekend off your workouts. For example, do it every other day or on certain days. In no case should you overload yourself with physical exercises, otherwise there will be no benefit to losing weight, as this will negatively affect your well-being, or your muscles will begin to grow, which is not very aesthetically pleasing for girls.