Losing weight alone at home is very simple. The most important part of this process is a well-chosen diet. It must 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, to prevent yourself from eating something superfluous but very tasty, it is an extremely difficult task. The main thing here is to have a strong will and a result-oriented attitude. As they say, to defeat yourself, your loved one.
Effective Weight Loss Rules at Home
Rule one. Drink water before meals. A glass of water will already take up some space in your stomach, so you'll eat less than if you hadn't been drinking. Also, nutritionists advise drinking immediately before meals, not during or after meals.
The second rule. Give up on sweets and starchy foods. These types of foods are very prone 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 whole-wheat flour or baked goods made from flour in small quantities will not hurt. But cake, ice cream, cake, jam rolls are your enemies in the literal 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 these salads with soy sauce or olive oil. Say firm no to mayonnaise. It carries a lot of calories and is difficult to digest.
Rule four. Avoid eating after 7pm. Some nutritionists don't even recommend drinking, much less what to eat, once you cross this daily timeline. Also, after you've carefully digested your ingested portions, your stomach at bedtime will be half empty, which will impede the fermentation processes, meaning that morning pain and swelling won't plague you.
The fifth rule. The main thing is the attitude. Psychology, as a science, exists for a reason, so someone needs it. It helps, it works, so to speak. First, imagine the goal you've outlined. And you outlined yourself in all your slim glory. So imagine you will lose those extra pounds, life will glow with vivid colors. It is important that the means justify the end, as we see it. If they are not justified, then we don't wake up to fight for that goal as we could, putting all our efforts. Some scientists have even come up with a theory about the power of thought. In any case, dreams of good and light haven't bothered anyone yet. You can buy yourself three of your favorite outfits, which are several sizes smaller than your own. And look for the opportunity to wear these clothes from time to time.
Rule six. Diet is a diet and no one has canceled physical activity. Where are we without these "beloved" by us, daily active exercises. With a properly selected diet, fewer calories will enter our bodies and sports will burn what they enter. Not all, actually.
What kind of exercise at home will help us?
Perhaps the main rule is to practice regularly. Best three times a week. The break between classes is most ideal on a calendar day. The best time to train is from eleven in the morning to one in the afternoon or from five to seven in the evening. Naturally, you will limit yourself to a certain set of exercises. But remember that loads need to be increased. The body adapts after three to four weeks, and if you don't "add heat" in the sense of not increasing the load, you won't get the desired effect. You can change your exercise set every month.
In order to prepare your body for rapid weight loss, run in place, lifting your knees high. Repeat this exercise for two to three minutes. Then bend in different directions for three to five minutes and finish preparing for the main set of exercises with acute arm rotation exercises. All of these preloads heat up and prepare your muscles and joints for the main load. Physical activity should not be started earlier than two hours after meals. And finish it at least two or three hours before bedtime. Otherwise you won't fall asleep for long.
mandatory exercises
First. Start with squats first. Bring your feet together and extend your arms in front of you. Squat fifteen to twenty times. Two-minute break. So, the legs are shoulder-width apart and the arms are at the sides. Do deep squats. Also fifteen - twenty times.
Second. Then kick. Left, then right and vice versa. Hands on hips. Repeat the exercise fifteen times. This will strengthen your buttocks muscles.
Third. Then lie down on the mat (it shouldn't be too soft), hold the dumbbells in your hands, and as you inhale, raise them as high above you as possible, and as you exhale, lower them as low as possible. Repeat twelve times. Do you feel how the pectoral muscles take their share of the load? The weight of the dumbbells can be increased over time, as can the number of approaches.
Bedroom. Don't get up. Bring your arms together with the dumbbells in front of you and slowly lift your head without bending your arms. The amount of exercise 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 this, take a tall stick and place it over your shoulders, behind your head. Use your hands to secure the stick at both ends. Fold as low as possible. Do this twenty-five times.
Sixth. Lie down on the mat so that you can hold a fixed object with your hands. Bend your legs at the knees and lift them above your head. After lifting it, hold it in this position and then lower it.
Practice brisk walking. These walks also do not represent a small load and are very conducive to weight loss. Walk more and more distances every day. The load can be significantly increased on climbs.
Training for video courses
They are very effective. Especially for those who are bored of independently inventing a set of exercises for themselves and doing it. With upbeat musical accompaniment, things go much faster. Also, you will learn new charge types by yourself. However, make sure it is not overloaded. They will be bad for your health. Performing exercises behind a trainer from a television screen, we forget that recording and actual drills are big differences in terms of loads. What is shown must be experienced in its temporary realities. We recommend trying kalanetics classes. In addition to adhering to diet and exercise, it is necessary, despite existing dietary restrictions, to provide fasting days for yourself and eat only vegetables and fruits. This food is useful and easily absorbed by the human body.
You can buy gym equipment for your home. Treadmills and bicycles continue to be very popular. Cardiovascular equipment or cross trainers have also come into vogue recently. They provide the least traumatic and most effective training environment. The downside is the volume. They take up a lot of space and are massive enough. The cardio machine aims to burn calories and exercise the upper torso. Results are provided by the movement of special levers.
And so, let's draw some conclusions.
You can effectively lose extra pounds at home. It is important to tune in to victory and combine various means and methods of fighting. However, the most important ways to burn fat are recognized: food restriction and exercise.
It is best to consult a nutritionist about restricting your diet. Modern means of researching your body will allow you to determine which products are best refused consumption. The doctor will tell you the best and least expensive 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 are deliberately dedicated to weight loss, the home environment can only contribute to that. For example, no one is distracting. Do the exercises you like and no one will give you advice. You also choose the load. The costs are lower since you don't pay gyms and trainers. Here is this arithmetic!