It's no secret that most girls and women constantly monitor their figure and weight. Few of the fairer sex are able to maintain their weight and figure normal, as very often the weight only increases, not decreases. If you have gained a few extra pounds, then 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 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 speed using the following formula: divide your weight by the 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. Accordingly, if you get a body mass index of 22-25, this is quite normal for the body, but if the indicator is over 25, then you are overweight.
How do you know what weight is normal for you? - Everything is very simple! Based on the logic and the above 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 70 centimeters, then we multiply this value by the square of the norm 25, it turns out: 25 × 1, 70² = 72, 25. It follows that your maximum weight should not exceed 72 kilograms, but this is based on the rules, in fact the weight norm is calculated not only on the basis of "dry" numbers.
Your body kit also matters. If you are not big and you are not prone to being overweight, then, of course, the weight over 65 kg for you will already be above normal. If you yourself have broad bones, then, of course, the percentage increases. Another factor to keep in mind is appearance. Agree, if you have a normal weight, calculated by the formula above, and you have the so-called "hanging sides", "stomach" and full legs - then this is far from the norm. Thus, summarizing the norm for weight, the resulting indicator should be adjusted based on the structural characteristics of your body, as well as based on visual factors.
Weight loss should consist of the following:
- Identifying the causes of overweight;
- Eliminate the causes of overweight;
- Diet review;
- Use exercise.
Motivation
If you don't know how to lose weight at home, start with motivation first. It is pointless to start losing weight without motivation, because it is motivation that will give you the desire to act. Motivation to lose weight should really push you to action and help you stick to the planned actions (when changing the diet, diet and use of a set of exercises).
Why you are overweight
When we move from iron motivation, we move on to the next stage of weight loss at home - analysis of the appearance of overweight. After all, it is no secret that you can gain weight for various reasons: improper diet, sedentary lifestyle, taking hormonal drugs due to illness or stress. That is why it is very important to determine the cause of overweight, because if this cause is a sedentary lifestyle and you, instead of starting to move more: walking and exercising, you are on a diet, then there is absolutely no logic inthis. If you want to lose weight and thus your actions are beneficial, determine the cause of excess weight and do not forget to remove it. Then you can proceed to actions aimed at weight loss.
Proper nutrition
An unhealthy diet is often the cause of being overweight. Despite the fact that it is very difficult to eat properly due to a difficult work schedule, try to do it anyway.
Individual meals and, of course, split meals are an integral part of proper nutrition. In short, a separate diet is based on the fact that all foods are divided into three groups: fats, proteins and carbohydrates. These food groups should be eaten in strict sequence and with the right combination, which you can learn in more detail in the article on this type of food. As for the partial diet, it establishes 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't do without restrictions. To lose weight, it is strongly recommended to give up 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 disrupt the body's processing of calories, as well as provoke an excess of carbohydrates, which subsequently turn into fat deposits in the "problem areas" of women (thighs and legs).
Also try to use less salt in your diet, as this leads to the fact that the body retains water and fat and this has a negative effect on the figure. Frequent consumption of coffee increases the production of adrenaline in the body, which makes you feel hungry. It is very rarely recommended to eat fried and smoked food, as it is very difficult for the stomach to cope with 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, convenient foods, instant foods and fast food. Feeding should be at the same time:
- Breakfast - 8: 00;
- Second breakfast - 10: 30;
- Lunch - 13: 00;
- Afternoon breakfast - 16: 00;
- Dinner - 6: 30 p. m.
This meal plan is designed to ensure that you wake up at 7 in the morning and go to bed around 11pm. If you go to bed later, then around 9 pm you can arrange a small breakfast, snack: 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 meals 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 for 3 hours before bed, there is no set time for each person when going to bed, so "not eating after 6" is complete nonsense. If you go to bed at 1 in the morning, it turns out that you have to starve for 7 hours !? Therefore, if you go to bed at 21: 00, it is recommended to exclude food intake after 18: 00, if you go to bed at 1 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 overweight, it can be meat, orange, baked goods. Of course, the best option is to prepare an individual diet by a nutritionist, but it is quite expensive, so you will have to choose your diet by adjusting the diet based on changes in weight and weight loss of certain parts of the body.
Exercise
Weight loss at home can only be done with the right 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 either special sets of exercises, or general.
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 best to set aside 40 minutes a day for exercise. Remember to take short breaks while exercising, during which you can take a few sips of water. Don't forget to take a weekend off from your workouts. For example, do them every other day or on certain days. In no case should you overload yourself with 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 aesthetically pleasing for girls. .