It is no secret that most girls and women constantly check their figure and weight. Few of the fair sex are able to maintain their normal weight and figure, as too often the weight increases, rather than decreases. If you have gained a few extra pounds, then today we will show you how to lose weight at home.
When you lose weight
Losing weight at home is quite easy, 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 rate. You can calculate the rate using the following formula: divide your weight by 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 rate is 25. Therefore, if you take a body mass index value of 22-25, thisis quite normal for the body, but if the indicator is above 25, then you are overweight.
How do you know which weight is normal for you? - Everything is very simple! Based on the logic and formula above, thanks to simple number manipulations, you can find out what weight is the norm for you. So if your length is 1 meter 70 centimeters, then we multiply this value by the square by the rate 25, it turns out: 25 × 1. 70² = 72. 25. It follows that your maximum weight should not exceed 72 kilograms, butthis is based on rules, in fact, the weight scale is calculated not only on the basis of "dry" numbers.
Your body package also matters. If you are not big and you are not prone to being overweight, then, of course, weight over 65 pounds for you will already be above normal. If you yourself have wide bones, then, of course, the rate increases. Another factor to consider is appearance. I agree, if you have a normal weight, calculated according to the above formula, and you have the so-called "hanging sides", "stomach" and full legs - then this is far from the norm. Thus, summarizing the weight rate, the resulting indicator should be adjusted based on the structural features of your body as well as based on visual factors.
Weight loss should consist of the following:
- Determining the causes of excess weight;
- Eliminate the causes of excess weight;
- Diet Review;
- Use of physical exercises.
Motivation
If you do not know how to lose weight at home, start with motivation first. It's nonsense to start losing weight without motivation, as it is motivation that will give you the desire for action. Motivation for weight loss should really motivate you to action and help you stick to the planned actions (in changing your diet, diet and using a range of exercises).
Why you are overweight
When you are motivated by iron motivation, we move on to the next stage of weight loss at home - the analysis of the appearance of excess weight. After all, it is no secret to anyone that you can gain excess weight for a variety of reasons: improper diet, sedentary lifestyle, taking hormonal medications, due to illness or stress. Therefore, it is very important to determine the cause of the appearance of excess weight, because if this reason is a sedentary lifestyle and you, instead of starting to move more: walking and exercising, you are on a diet, then do notthere is absolutely no logic in this. If you want to lose weight and in order for your actions to be beneficial, establish the cause of the extra pounds and make sure you eliminate it. After that, you can proceed with actions aimed at losing weight.
Proper nutrition
An unhealthy diet is often the cause of excess weight. Despite the fact that it is very difficult to eat properly due to a hard 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 special food is based on the fact that all food products are divided into three groups: fats, proteins and carbohydrates. These food groups should be eaten in strict sequence and with their exact combination, which you can learn in more detail in the article dedicated to this type of food. As for fractional nutrition, it sets 5-6 meals a day, while the amount of food consumed per day should not increase, and the usual amount of food should be divided into several meals.
Of course, you can not do without restrictions. To lose weight, it is strongly recommended to refuse, or reduce to a minimum the use of sugar, as it retains fats and water in the body. Also try to limit the intake of fatty foods, as they disrupt the processing of calories by the body, as well as provoke an excess of carbohydrates, which then become fat deposits in the "problem areas" of women (thighs and legs).
Also try to use less salt in your diet, as it leads to the fact that the body retains water and fats, and this negatively affects the figure. Frequent consumption of coffee increases the production of adrenaline in the body, which makes you feel hungry. It is extremely rarely recommended to eat fried and smoked food, as it is very difficult for the stomach to handle it, and therefore the so-called "overload" can occur.
If you want to lose weight with a healthy diet, then eat only healthy foods. Avoid preservatives, convenience foods, instant foods and fast foods. The food must be at the same time:
- Breakfast - 8: 00;
- Second Breakfast - 10: 30;
- Lunch - 13: 00;
- Snack afternoon - 16: 00;
- Darka - 18: 30.
This meal plan was created to ensure you wake up at 7am and go to bed around 11am. If you go to bed later, then around 9pm, you can schedule a snacklight, 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 by excluding eating after six in the evening - and this is the main misconception. To do this, you just have to think why is it 6 o'clock in the evening, and not after sunset or when the first star appears in the sky? Doctors and nutritionists recommend not eating 3 hours before going to bed, there is no specific time for each person when going to bed, so "not eating after 6" is pure nonsense. If you go to bed at 1 o'clock in the morning, it turns out that you have to starve for 7 hours !? Therefore, if you go to bed at 9 o'clock in the evening, then it is recommended to exclude taking food after 6 o'clock in the afternoon, if you go to bed at 1 o'clock in the morning, it is recommended not to eat after 22: 00.
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 excluding a product from your diet, which provokes the appearance of excess weight, can be meat, oranges, baked goods. Of course, the best option is to design an individual diet from a nutritionist, but it is quite costly, so you will have to choose your own diet, adjusting the diet based on weight changes and weight loss in certain partsof the body.
Exercise
Weight loss at home can only be done by using proper diet and exercise. If you want to lose weight without dieting at home, then physical activity should be increased. There are a large number of exercises for weight loss, these can be specific or general sets of exercises.
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 better to schedule 40 minutes a day to do exercises. Be sure to take short breaks during exercise, during which you can take a few sips of water. Make sure you take a weekend off from your workouts. For example, do them every day, or on certain days. Under no circumstances should you overload yourself with physical exercise, otherwise there will be no benefit from losing weight, as this will either negatively affect your well-being, or your muscles will start to grow, which is not very pleasantaesthetically for girls.