Losing weight yourself at home is very easy. 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 of the nutrients it needs.
At home, when there is a refrigerator close by and you have to open it often to cook for the family, of course, keeping yourself from eating something superfluous but very tasty at home is an extremely difficult task. This is all about willpower and an attitude towards the result. As they say, to defeat yourself, your loved one.
Effective rules for losing weight at home
Rule one. Drink water before meals. A glass of water already takes up some space in your stomach, so you eat less than if you hadn't drunk any fluids. In addition, nutritionists recommend drinking just before meals, rather than during or after meals.
The second rule. Avoid sweets and starchy foods. These types of foods are too conducive to the deposition of fat mass in different parts of the body. However, remember that not all flour is harmful. For example, pasta made from wholemeal flour or baked goods made from it in small quantities will not do you any harm. But cakes, ice cream, cakes, rolls with jam are your enemies in the truest sense of the word.
Rule three. Only vegetable salads should be served 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 a resounding no to mayonnaise. It contains 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, if you have carefully digested the portions of food ingested, then at the time of sleep the stomach will be in a half-empty state, which will prevent fermentation processes, so that you will not be tormented by pain and gas in the morning.
The fifth rule. The main thing is attitude. Psychology as a science exists for some reason, so someone needs it. She helps, works, so to speak. First, imagine the goal that you have outlined. And you have outlined yourself in all your slender glory. So imagine, you will lose those extra pounds, life will sparkle in bright colors. It is important that, from our point of view, the means justify the end. If they don't justify it, then we don't wake up to achieve this goal as we can and put all our efforts. Some scientists have even put forward a theory about the power of thought. In any case, dreams of good and light have not bothered anyone. You can buy a couple of three of your favorite clothes that are several sizes smaller than yours. And strive for the ability to wear these clothes over time.
Rule six. Diet is a diet and no one has given up physical activity. Where are we without such "loved ones" of our daily active workouts. With a properly selected diet, fewer calories get into our bodies and exercise burns out whatever comes in. Not all, really.
What physical exercise at home helps us?
Perhaps the most important rule is to exercise regularly. Preferably three times a week. The interval between classes is the most optimal on a 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 specific set of exercises. But remember that the loads need to be increased. The body adapts after three to four weeks, and if you don't "add heat" in the sense of increasing the load, you will not achieve the desired effect. You can change the exercise set every month.
To prepare your body for rapid weight loss, run in place and raise your knees up. Repeat this exercise for two to three minutes. Then, bend in different directions for three to five minutes, finishing off the main set preparation with sharp rotating arm exercises. All of this pre-tensioning heats up your muscles and joints and prepares them for the main stress. Physical activity should be started two hours after eating at the earliest. And ready at least two or three hours before bedtime. Otherwise you won't fall asleep for a long time.
Compulsory exercises
First. Start with squats first. Put your feet together and extend your arms forward. Squat fifteen to twenty times. Two minutes break. Then the legs are shoulder width apart and the arms are on the sides. Do deep squats. Even fifteen - twenty times.
Second. Then kick. Left, then right and vice versa. Hands on the waist. Repeat the exercise fifteen times. It strengthens the gluteal muscles.
Third. Then, lie down on the mat (it shouldn't be too soft), take the dumbbells in your hands and lift them as high as possible above you as you inhale and as low as you can when you exhale. Repeat twelve times. Do you feel how the chest muscles receive their share of the load? The weight of the dumbbells can be increased over time, as can the number of approaches.
Fourth. Don't get upBring your arms together with the dumbbells in front of you and slowly raise your head without bending your arms. The scope of training is the same as in the previous case.
Fifth. The next type of exercise will have a positive effect on the processes of reducing the volume of the waist. To do it, take a tall stick and place it behind your head on your shoulders. Use your hands to hold the stick in place at both ends. Bend as deep as you can. 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 up, hold it in that position, and then lower it down.
Practice vigorous walking. Even such walks are quite a burden and are very beneficial for weight loss. Walk more and more stretches every day. The load can be significantly increased by driving uphill.
Training for video courses
They are very effective. Especially for those who are bored of inventing and performing a series of exercises for themselves. It goes much faster with happy musical accompaniment. You will also get to know new types of stress for yourself. However, make sure that you are not overloaded. They will harm your health. When we do exercises behind a trainer on a television screen, we forget that the recording and real training make huge differences in terms of load. What is shown must be tried out on your temporary realities. We recommend trying Callanetics courses. In addition to adhering to diet and exercise, despite the already existing food restrictions, it is necessary to organize fasting days yourself and only eat vegetables and fruits. This food is useful and easily absorbed by the human body.
You can buy exercise equipment to use at home. Treadmills and bikes are still very popular. Cardiovascular machines and cross trainers have also become fashionable lately. They provide the least traumatic and the most effective training environment. The disadvantage is the bulkiness. They take up too much space and are massive enough. The cardio machine aims to burn calories and exercise the upper body. The results are delivered by moving special levers.
So let's draw some conclusions.
You can effectively lose extra pounds at home. It is important to prepare for victory and to combine different weapons and methods. However, the most important ways to burn fat are recognized: dietary restriction and exercise.
It is better to consult a nutritionist to restrict the diet. Modern means of researching your body allow you to determine which products are better to refuse to consume. The doctor will tell you the best and most inexpensive way to get your body into a slim figure. And where should you implement what the doctor has prescribed? Anywhere, even at home. What is not the place to start a weight loss plan.
Incidentally, it is said that if you are targeting weight loss, the home environment can only help. For example, nobody distracts. Do the exercises you like and no one will come up with advice. You also choose the load yourself. The costs are lower because you don't pay for gyms and trainers. Here is such arithmetic!