It's no secret that most girls and women constantly monitor their figure and weight. Few people of the fair sex can maintain their normal weight and figure, as very often the weight only increases, rather than decreases. If you have gained a few extra kilos, today we will tell you how to lose weight at home.
When to lose weight
Losing weight at home is pretty easy, but you have 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 norm. You can calculate the fee using the following formula: your weight must be divided 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. Consequently, if you get a BMI value of 22-25, This is quite normal for the body, but if the indicator is above 25, then you are overweight.
How do you know what your normal weight is? - Everything is very simple! Based on the logic and formula above, 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, we multiply this value squared by the norm of 25, it results: 25 × 1. 70² = 72. 25. From this it follows that your maximum weight should not exceed 72 kilograms, but this is based on the rules, in fact the weight rate is calculated not only on the basis of "dry" numbers.
Your body kit is also important. If you are not big and you do not tend to be overweight, then of course the weight of more than 65 kilograms will already be above normal. If you yourself have wide bones, then of course the rate increases. Another factor to consider is appearance. Okay, 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. Therefore, summarizing the weight norm, 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:
- Establish the causes of excess weight;
- Elimination of the causes of excess weight;
- Diet review;
- Use of physical exercise.
Motivation
If you don't know how to lose weight at home, start with motivation first. There is no use starting to lose weight without motivation, since it is motivation that will make you want to act. The motivation to lose weight should really propel you into action and help you stick with planned actions (by changing diet, diet, and using a series of exercises).
Why are you overweight
When fueled by iron motivation, we move on to the next stage of losing weight at home: analyzing the onset of excess weight. After all, it is no secret to anyone that you can gain excess weight for various reasons: an unhealthy diet, a sedentary lifestyle, taking hormonal medications, due to illness or stress. Therefore, it is very important to establish the cause of the appearance of excess weight, since if this reason is a sedentary lifestyle, and you, instead of starting to move more: walking and exercising, are on a diet, thenthere is absolutely no logic in this. If you want to lose weight and for your actions to be beneficial, establish the cause of the extra kilos and make sure to eliminate it. After that, you can proceed to actions aimed at losing weight.
Proper nutrition
An unhealthy diet is often the cause of excess weight. Even though it is very difficult to eat well due to a difficult work schedule, try to do it anyway.
Separate meals and, of course, divided meals are an integral part of proper nutrition. In summary, we will say that separate nutrition is based on the fact that all food products are divided into three groups: fats, proteins and carbohydrates. These food groups must be consumed in strict sequence and with their correct combination, which you will be able to learn in more detail in the article dedicated to this type of food. As for fractional nutrition, set 5-6 meals a day, while the amount of food consumed per day should not be increased, 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 reject or minimize the use of sugar, as it retains fat and water in the body. Also try to limit your intake of fatty foods, as they interrupt the body's processing of calories, as well as causing excess carbohydrates, which then turn into fatty deposits in a woman's "problem areas" (thighs and thighs). legs).
Also try to use less salt in your diet, as it causes the body to retain water and fat, 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 rarely recommended to eat fried and smoked foods as it is very difficult for the stomach to handle them and therefore so-called "overload" can occur.
If you want to lose weight with a healthy diet, eat only healthy foods. Avoid preservatives, prepared foods, instant foods, and fast food. Meals must be at the same time:
- Breakfast - 8: 00;
- Second breakfast - 10: 30;
- Lunch - 13: 00;
- Afternoon snack - 16: 00;
- Dinner - 18: 30.
This diet is designed to ensure that you wake up at 7 am and go to bed around 11 pm. If you go to bed later, around 9pm, you can prepare a small snack, light meal: fruit salad, low-fat yogurt or dessert. If you get up late and stay up late, you need to adjust your meal times.
Many girls believe that it is okay to lose weight at home excluding eating after 6pm, and this is the main mistake. To do this, you just need to think about why it is 6 pm, and not after sunset or when the first star appears in the sky. Doctors and nutritionists recommend not eating 3 hours before bedtime, there is no specific time for each person when they go to bed, so "not eating after 6" is silly. 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 9 pm, then it is recommended to exclude food intake after 6 pm, if you go to bed at 1 am, it is recommended not to eat after 10 pm.
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 matter. Sometimes you can lose weight by eliminating a product from your diet, which causes the appearance of excess weight, it can be meat, oranges, baked products. Of course, the best option is to prepare an individual diet by a nutritionist, but this is quite expensive, so you will have to choose your own diet, adjusting the diet based on weight changes and weight loss of certainbody parts.
Exercise
Losing weight at home can only be achieved with proper diet and exercise. If you want to lose weight without dieting at home, you need to increase physical activity. There are a lot of exercises for weight loss, these can be sets of special or general exercises.
It is recommended to exercise at night, not in the morning or afternoon. The duration of the classes should be at least 20-30 minutes a day, it is best to spend 40 minutes a day doing exercises. Be sure to take short breaks while you exercise, during which you can take a few sips of water. Make sure you take a weekend off from your workouts. For example, do it every other day or on certain days. In no case should you overload yourself with physical exercises, otherwise there will be no benefit from losing weight, as this will negatively affect your well-being or your muscles will start to grow, which is not very aesthetically pleasing for girls.