The most effective methods of weight loss remains a proper diet and sports. To work on my form at home without professional help, can anyone who knows the basics of proper nutrition and training planning. Dieting is not recommended because in the future it is possible to obtain the opposite effect: stress will cause the body to save more fat.
What is the weight loss
In medicine pondus damnum called special or unintentional weight loss. Most people are eager to lose weight to become more healthy and beautiful. Unintentional weight loss is a medical problem that is associated with illness or stress, hormonal imbalance.
To choose the most effective way to lose weight is to know how your weight exceeds the norm. For this we need to determine the body mass index (BMI): this weight is divided by height (in meters) squared.
- If BMI is less than 18, weight loss is not required. In this figure there is a shortage of body weight.
- At a BMI of 18.5-24.99 is considered normal weight, so to lose weight. Someone with this body mass may not like the lack of muscle definition of muscles. In this case, it is necessary to begin to play sports.
- In the case of BMI within 25-29,99 the person is diagnosed with obesity. He needs to follow a diet and enter into your life physical activity.
- When BMI 30-40 obese treated under medical supervision. For therapy uses special drugs, such as xenical.
- When the BMI exceeds 40, that obesity threatens the patient's life, and surgical intervention is necessary. For example, surgery to remove part of the stomach. As a result of reduction a person can not eat as much food as he had before.
How to lose weight at home
Weight loss at home difficult. The necessary strength of will, which would strictly follow a diet and exercise regularly. The result attenuante often breaks down. For this reason, many people think that weight loss under the supervision of a coach is easier. In reality everything is a matter of motivation. If there is a valid reason, the weight loss is possible at home. People are increasingly seeking to reduce weight when there is motivation, for example:
- to lose weight just for yourself;
- wear your old favorite jeans or dress;
- summer at the beach look beautiful;
- to get rid of the unpleasant symptoms of obesity, for example, shortness of breath, joint pain, etc.;
- to improve their health.
The desire to have a beautiful figure at all is due to various factors. Man pays less attention to the food if busy. It is recommended to find any passion for the entire period of weight loss, but one that will distract from the food: for example, crafts or photo. Hobbies will stay and then that is a big plus. If you have already found your motivation, it is possible to learn effective methods of losing weight at home. The first steps should be:
- the exception of harmful products and replace them useful;
- the principle of caloric deficit in which a person consumes less than you consume;
- classes strength training, morning gymnastics, stretching;
- drinking a protein shake;
- reception of pharmaceutical drugs for weight loss but they are effective only if diet and exercise;
- compliance with mono-diet or multiple diets, but not often, so as not to cause the body stress;
- the use of tea instead of the usual special drinks such as tea, cinnamon, herbal teas, yogurt, to which was added a ginger or red pepper.
How to lose weight
The hardest part is taking the first step in the transition to the correct way of life. Nutritionists recommend not to act dramatically, but to start the process gradually. This will help to avoid breakdowns, to get used to the new rules, to prevent heart problems. First you need to remove from the diet of junk food, including fatty, salty, sweet, spicy. The view that you need to eat less wrong. It's necessary to eat often and small portions, and the food should be calorie humilis.
After the rejection of harmful products you can gradually introduce gentle exercise. First you need to do the exercises only with its own weight, and then add classes with dumbbells. Other simple rules for losing weight at home:
- drinking more pure water;
- to give up sugar and flour products;
- instead of potatoes, pasta or grains to choose fresh vegetables;
- keep a positive attitude;
- do not eat for 3-4 hours before bedtime;
- weekly to arrange fasting days.
Those who choose for themselves any diet, you just need to follow some rules of supply. They concern the frequency of eating, cooking methods and products that can be used:
- crassum fiber – vegetables, fruits, bread totum frumentum;
- lean meats, fish and poultry;
- dairy products with low fat content;
- fruit drinks, green tea, fructum bibit, fresh juices;
- fruits, especially citrus;
- dried fruits;
- nuts (in small amounts, they have a high caloric content);
- olive oil.
These products should form the basis of the diet. If very much you want sweet, you should suppress this desire marshmallows, but to eat no more than 1 piece a day. This product is sweet but low in calories. It contains pectin, which lowers cholesterol. Zephyr is present in fiber, which helps satisfy hunger. The day allowed a serving of dark chocolate 50 g. To the list of completely banned products include:
- fatty pork;
- fatty sour cream;
- hard cheese;
- duck, goose;
- white rice;
- pasta from wheat flour;
- cereals for brewing;
- sweet pastries;
- bananas, grapes;
- chips, crackers;
- fast food;
- sunflower oil.
Diet help you to lose the maximum amount of pounds in a shorter time, but then the weight can return, and in greater numbers. To prevent this, you need to gradually return to normal diet, it is better to go directly to the correct diet. There are different diets, for example, Duc. Its essence lies in the division of the weight loss in 4 stages:
- "Attack" - eating only protein food;
- "Cruise" - the alternation of protein and vegetable days;
- Consolidation - the gradual return to normal diet;
- "Stabilization" - the preservation of the achieved results.
The Dukan diet helps to lose the first weight, which gives a strong motivation for further weight loss. In all its phases allowed to eat unlimited amounts of allowed foods.
More stringent is the diet called "Favorite". Its need to comply with during the week and use no more than 1 time in 3 months. Every day diet should be eating certain foods:
- 1-2 – kefir 1%;
- 3 – apples unsweetened varieties;
- 4-6 – skinless chicken and seasonings;
- 7 – dry red wine with a slice of cheese.
To side effects of the diet include possible jumps in blood pressure and exacerbation of chronic diseases. In addition, the diet does not saturate the body with vitamins. The advantage of the diet there are no restrictions on the amount of permitted products. Another plus – effective weight loss at home for 6-10 kg for the entire period depending on the initial weight.
What to drink to lose weight at home
Instead of the usual tea or coffee with sugar in the diet is recommended to include special beverages that stimulate the metabolism. They are very simple to prepare, and taste good. As examples of such beverages include the following:
- the tea with ginger;
- yogurt with red pepper;
- water Sassi with lemon and cucumbers;
- the infusion of cinnamon with honey;
- herbal teas with mint, motherwort, lemon balm, sage;
- green tea;
- water with lemon;
- yogurt with spices.
Effective weight loss at home is not complete without exercise. You need to train at least 3 times a week. Between sessions you should leave 1-2 days of break to allow the muscles time to recover. The whole exercise is divided into 3 main stages:
- Start with the warm-up: rotation body, the tilt, some sit-UPS, walking in place, arm swing, or just rhythm dance to your favorite music.
- Then you can start the basic exercises for different muscle groups: back, abs, legs, arms. The useful plank, squats, pushups, lunges, crunches.
- After them should go a hitch: most of this stretch, which creates a beautiful shape of the muscles.
For hips and buttocks
Many women the main problem areas in women are the thighs and buttocks. To lose weight in a specific area is impossible, but to adjust the specific location of the load is possible. For hips and buttocks benefit from the following exercises:
- Squats against the wall. We must get back to the wall, feet spread shoulder width apart. Next, sit gently, as if gliding along the wall. Then rise to the starting position. Perform 3 sets of 8-10 times.
- Lunges forward. Stand up straight, one leg step forward and bend the knee, lowering the body. The knee of the other leg should be about 1 cm above the floor. The angle bendable limbs straight. The knee should not protrude beyond the toe, otherwise you can get injured. Touch the hind legs of the floor is not allowed. On each limb need to repeat 3 sets of 8-10 times.
- Mahi ago. It is better to stand against the wall to hold her hands. Continue to perform moves first laterally, then forward/back each leg. Lower limb, and gradually, trying to keep her weight to feel the muscle tension. On each leg to make 8-10 times and repeat 3 sets.
Another problematic area is the stomach. The abdominal muscles respond well to training, but too zealous is not necessary. The terrain is drawn only subject to proper nutrition. Otherwise, the abs will be under a layer of fat. Effective exercises for abdominal muscles are:
- Twisting. Lie on the floor, feet to catch, for example, at the bottom of the sofa. The legs should be bent at the knees. Further, to raise and lower torso, feeling the tense muscles. Execute 30 to 50 times.
- "Bicycle". In the same position of legs bent at the knees and lift. Continue to perform the movement according to the type of Cycling. To do within 1-1,5 minutes.
- Pulling up the legs. Sit on closer to the edge of a chair or sofa, slightly lean backward. Next, the legs pull up, and then again straighten, not putting them on the floor. Do 8-10 times for one approach. Repeat two more cycle.
Lose weight fast and effectively at home will help bath. High temperature removes from the body excess liquid, slag and toxins, which interfere with the normal fat burning. Bath acts on the body in the following way:
- does not directly affect body fat, so diet and exercise is still required;
- accelerates metabolism in fat cells, increases the blood flow to the tissues, accelerates lymph;
- enhances the absorption of not only fats, but also injuries and bruises.
About an hour in the steam room is equivalent to one training session in the fitness center. This is because sweating, the body expends energy to return the body to normal operating temperature. The evaporation of 1 g he should be about 0.58 calories. As a result, over 1 hour in the steam room of people lose 300-400 calories. There are some General rules of visit to the steam room:
- do not eat at least a couple of hours before you go to the bath;
- start steaming to small temperature, it should be comfortable for the body;
- then you readability the heat and start the massage with a broom, applying it to the feet and palmas, then pass them over the body;
- in the next stage perform light pats, treating first the back, then stomach, legs and arms;
- between calls in the steam room you need to follow 5-15 minutes just to visit 4-7 times per session.
Comprehensive weight loss at home
The basis weight loss is a combination of proper nutrition with physical activity. To enhance the effectiveness of weight loss, it is necessary to add cosmetic procedures such as massage and wraps. To improve the condition of the skin enough 10 sessions of each procedure. Wrapping involves applying to the skin of special funds or independently prepared mixtures. Then the treated body part wrapped with foil. Over need to wear warm clothes. Wrap lasts 1-1.5 hours.
At the end of the procedure, the skin is washed with warm water and smeared with cream. You can take a contrast shower. For cellulite reduction and the achievement of harmony will fit the following recipes of natural mixtures for wraps:
- Chocolate. In a water bath to melt a dark chocolate bar. You can add sea salt.
- Algae. Soak in warm water the leaves of kelp, and then add a little vegetable oil.
- Coffee. Mix a Cup of coffee grounds with 200 g of blue clay, diluted with water to a thick cream. To enhance anticellulite effect, it is recommended to add a few drops of essential oils of citrus.