It's no secret that most girls and women are constantly managing their figures and weights. Fewer people of the fairer sex are able to maintain their weight and figure, because often they only gain weight instead of lose it. If you have gained a few extra pounds, today we will tell you how to lose weight at home.
When to lose weight
It's easy enough to lose weight at home, but you have to be realistic about the situation. It is possible to lose excess weight at home, but at the same time you need to understand what kind of weight is "excess". You need to calculate your norm to determine if you are overweight. You can calculate the degree using the following formula: Divide your weight by height (in square meters). For example, your height is 1 meter 70 centimeters and your weight is 65 kilograms, we calculate: 65 / 1. 70² = 22. 49. The norm is 25. Therefore, if the value of a body mass index reaches 22-25, it is quite normal for the body, but if the value is higher than 25, you already have weight.
How do you know what weight is normal for you? - Everything is very simple! By simple manipulation of numbers based on logic and the above formula, 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 norm of 25, it turns out: 25 × 1. 70. = 72. 25. It turns out that your maximum weight should not exceed 72 kilograms, but based on these rules, in fact, the weight ratio is only "dry "is not calculated on the basis of figures.
Your body set is also important. If you are not big and are not prone to excess weight, of course, more than 65 kilograms will be more than the norm for you. If you have large bones, of course, the proportion increases. Another factor to consider is appearance. Agree, if you have a normal weight, calculated according to the above formula, and you have "hanging sides", "stomach" and full legs - this is far from the norm. Thus, summarizing the weight norms, the resulting figure should be adjusted based on the structural features of your body and visual factors.
Weight loss should include:
- Identify the causes of excess weight;
- Eliminate the causes of excess weight;
- diet revision;
- Use of physical exercises.
Motivation
If you don't know how to lose weight at home, start with motivation. It makes no sense to start losing weight without motivation, because it is the motivation that will give you the desire to move. Motivation to lose weight should really motivate you and help you follow planned activities (diet, when changing diets and using a number of exercises).
Why are you overweight
When you are driven by iron motivation, we begin the next stage of losing weight at home - the analysis of the appearance of excess weight. After all, it is no secret that you can gain a lot of weight for various reasons: improper diet, sedentary lifestyle, taking hormonal drugs, due to illness or stress. Therefore, it is very important to determine the cause of excess weight, because if the cause is a sedentary lifestyle and you are on a diet instead of starting to move more: walking and exercising, then it makes no sense. If you want to lose weight and your exercise is beneficial, determine the cause of the extra pounds and make sure you eliminate them. After that, you can move on to weight loss.
Proper nutrition
An unhealthy diet is often the reason to avoid overeating. Although it is very difficult to eat properly due to a busy schedule, try to do it anyway.
Separate meals and, of course, split meals are an integral part of proper nutrition. In short, we will say that a separate diet is based on the division of all foods into three groups: fats, proteins and carbohydrates. These food groups should be eaten in strict sequence and in the right combination, you can learn more in this article on this type of food. When it comes to a fractional diet, build 5-6 meals a day, at the same time the amount of food consumed daily should not be increased and the usual amount of food should be divided into several meals.
Of course you can't do without restrictions. It is strongly recommended that you avoid or minimize the use of sugar as it retains fats and water in the body for weight loss. Also, try to limit the intake of fatty foods, as it disrupts the body's calorie processing, and at the same time stimulates excess carbohydrates, which are converted into fatty deposits in the "problem areas" of women (thighs and legs).
Try to use less salt in your diet, as it causes the body to retain water and fats, which has a negative effect on the figure. Frequent coffee consumption increases the body's production of adrenaline, which makes you feel hungry. Eating fried and smoked foods is extremely rarely recommended because it is very difficult for the stomach to handle and therefore "overloading" can occur.
If you want to lose weight with a healthy diet, eat only healthy foods. Avoid preservatives, convenience foods, ready meals and fast food. Meals should be at the same time:
- Breakfast - 8: 00;
- Second breakfast - 10: 30;
- Lunch - 13: 00;
- Afternoon snack - 16: 00;
- Meal - 18: 30.
This meal plan is designed to make you wake up at 7 in the morning and go to bed at 23 in the evening. If you go to bed later, you can prepare a small snack, a light meal at 9 o'clock in the evening: fruit salad, low-fat yogurt or dessert. If you wake up late and stay up late, your meal schedule should be adjusted.
Many girls believe that it is right to lose weight at home, except for eating after six o'clock in the evening, and this is a major misconception. Do you need to think about 6 o'clock in the evening, not just after sunset or when the first star appears in the sky? Doctors and nutritionists recommend not eating 3 hours before bedtime, there is no set time for everyone to sleep, so "not eating after 6" is nonsense. If you go to bed at 1 in the morning, it turns out that you have to go hungry for 7 hours !? Therefore, if you go to bed at 9 pm, it is recommended to exclude food intake after 6 pm, but if you go to bed at 1 am, it is recommended not to eat after 10 pm.
Diets
You can use diets to lose weight. Remember that not all diets help you lose weight, so choosing an effective diet is a very difficult question. Sometimes you can lose weight due to the exclusion from the diet of a product that provokes the appearance of the product, it can be meat, oranges, baked goods. Of course, the best option is to prepare an individual diet by a nutritionist, but it is very expensive, so you should choose your own diet by adjusting the diet based on weight and weight loss of certain parts of the body.
Sports
Weight loss at home can only be done through proper diet and exercise. If you want to lose weight without dieting at home, then physical activity should be increased. There are many exercises for weight loss, they can be either special training sets or general ones.
Sports are recommended in the evening, not in the morning or afternoon. Sessions should last at least 20-30 minutes a day, preferably 40 minutes a day. Make sure you take short breaks while exercising, you can take a few sips of water during this time. Make sure you take a week off from training. For example, do them every day or on certain days. Under no circumstances should you burden yourself with physical exercise, otherwise it will be of no use to lose weight, because it will either negatively affect your well-being, or your muscles will begin to grow, which is not very pleasant for girls.