Losing weight on your own 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 it to cook for the family, refraining from eating something superfluous, but very tasty, is an extremely difficult task. The most important thing here is to have the willpower and attitude towards the result. As they say, defeat yourself, your loved one.
Effective weight loss rules at home
The first rule. Drink water before meals. A glass of water will already take up some space in your stomach, so you will eat less than if you did not drink fluids. In addition, nutritionists advise drinking it just before a meal, and not during or after a meal.
The second rule. Give up sweets and starchy foods. These foods are too conducive to the deposition of fat in different parts of the body. However, remember, not all flour is harmful. For example, pasta made from wholemeal flour or pastries made from it in small quantities will not harm you. But cake, ice cream, cake, buns with jam are your enemies in the literal sense of the word.
Rule number three. Only vegetable salads should be served with meat and fish dishes. The human body easily absorbs them and gives you and me 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 7 p. m. Some nutritionists do not recommend drinking, let alone eating, after passing this daily timeline. In addition, after carefully digesting the portions of food taken, the stomach will be in a half-empty state until sleep, which will prevent fermentation processes, which means that pain and bloating in the morning will not bother you.
Rule number five. The main thing is attitude. Psychology, as a science, exists for some reason, so someone needs it. She helps, works, so to speak. First of all, imagine the goal you have set. And you outlined yourself in all your slender glory. So imagine that you will lose those extra pounds, life will shine with bright colors. It is important that the means justify the goal, as we see it. If they do not justify, then we do not wake up to strive for this goal as much as we could, making every effort. Some scientists have even put forward a theory of the power of thought. In any case, dreams of good and light have not bothered anyone yet. You can buy yourself a pair of three favorite garments that are a few sizes smaller than yours. And strive to be able to wear these clothes over time.
Rule six. Diet is a diet, and no one has canceled physical activity. Where we are without our "favorite" daily active workouts. With a properly chosen diet, fewer calories will enter our body, and sports will burn what comes. Not everything.
What kind of exercise at home will help us?
Perhaps the main rule is regular exercise. Best three times a week. The interval between classes is the most optimal in one calendar day. The best time to exercise is from eleven in the morning to one in the afternoon or from five to seven in the evening. Of course, you will stick to a certain set of exercises. But remember that the load must increase. The body adjusts after three to four weeks, and if you do not "add heat", in the sense that you do not increase the load, then you will not get the desired effect. You can change the set of exercises every month.
To prepare your body for quick weight loss, run in place, raising your knees high. Repeat this exercise for two to three minutes. Then bend in different directions for three to five minutes and finish the preparation for the main set of exercises with sharp rotating arm exercises. All these preloads will warm up and prepare your muscles and joints for the main load. Physical activity should begin no later than two hours after a meal. And finish at least two or three hours before bed. Otherwise, you will not sleep long.
Mandatory exercises
First. Start with squats first. Connect your legs and stretch your arms in front of you. Squat fifteen to twenty times. Two minutes break. Then the legs are shoulder-width apart and the arms are at the sides. Do deep squats. Also fifteen or twenty times.
Second. Then hit. Left, then right and vice versa. Hands on waist. Repeat the exercise fifteen times. It will strengthen the muscles of the buttocks.
Third. Then lie on the mat (it should not be too soft), take the dumbbells in your hands and while inhaling, raise them as high as possible above you, and while exhaling, lower them as low as possible. Repeat twelve times. Do you feel your pectoral muscles receiving their share of the load? The weight of the dumbbells can increase over time, as can the number of accesses.
Fourth. Don't get up. Gather your arms 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.
Fifth. The following type of exercise will have a positive effect on waist reduction processes. To perform it, take a high stick and place it on your shoulders behind your head. Attach the rod to both ends with your hands. Bend as low as possible. Do it twenty-five times.
Sixth. Lie on the mat so you can hold a stationary object with your hands. Bend your legs at the knees and lift them above your head. After lifting it, hold it in that position, and then lower it.
Practice brisk walking. Such walks, too, do not give a little load and are very suitable for weight loss. Walk more and more every day. The load can increase significantly uphill.
Training for video courses
They are very effective. Especially for those who are bored of inventing a set of exercises on their own and performing it. With cheerful musical accompaniment, things will go much faster. In addition, you will learn new types of loads for yourself. However, make sure you are not overwhelmed. They will be bad for your health. Performing exercises behind a trainer from a television screen, we forget that filming and real training are big differences in terms of workload. What is shown must be tested on your temporary realities. We recommend that you try callanetics classes. In addition to adhering to the diet and exercising, it is necessary, despite the already present restrictions in food, to organize fasting days and eat only vegetables and fruits. This food is useful and easily absorbed by the human body.
You can buy exercise equipment for your home. Treadmills and bicycles are still very popular. Cardiovascular equipment or cross trainers have also recently come into vogue. They provide the least traumatic and most effective training environment. The downside is the bulk. They take up too much space and are massive enough. The cardio machine aims to burn calories and exercise the upper torso. The results are ensured by moving special levers.
So, let's draw some conclusions.
You can effectively lose weight at home. It is important to align with victory and combine various means and methods of struggle. However, the most important ways to burn fat have been identified: dietary restrictions and exercise.
It is better to consult a dietitian about dietary restrictions. Modern ways of researching your body will allow you to determine the products whose consumption is better to refuse. The doctor will tell you the best and cheapest way for your body to achieve a slim figure. And where to implement what the doctor ordered? Anywhere, even at home. Which is not the place to implement a weight loss plan.
By the way, it will be said that if you target weight loss, then the home environment can only contribute to that. For example, no one interferes. Do the exercises you love and no one comes up with tips. You also choose the load yourself. The costs are lower because you don't pay gyms and trainers. Here is such arithmetic!