How to effectively lose weight at home and do it quickly

Before and after weight loss

Every fourth inhabitant of the earth suffers from obesity. Most overweight people suffer from various diseases of the cardiovascular system, gastrointestinal tract, as well as a number of other psychological disorders. Most often it is all sorts of complex, problems in terms of socialization.

As a result, people who are overweight can not get rid of it for fear of banality. In this regard, they are simply ashamed to seek help from a dietitian or fitness trainer. It is therefore very important to lose weight on your own, at home, without unnecessary stressful stimuli.

ᲛReasons

The number of overweight people is growing rapidly every year. This is caused both by global changes in our society and by the individual nuances of each human body.

Waist weight loss after weight loss

The main causes of obesity:

  • Unhealthy diet (unhealthy, very fatty, spicy, sweet food intake, abuse of fast food, carbonated and alcoholic beverages);
  • Psychosomatic disorders, including depression;
  • Overeating;
  • Lack of a clear system of food intake (breakfast, lunch, dinner) and daily routine;
  • Conducting a constantly passive lifestyle, "sedentary work" (office managers and non-staff members are the main risk group);
  • Minimal physical activity;
  • Metabolic problems;
  • The presence of a number of diseases that cause 1 or 2 degrees of obesity (including diabetes);
  • Hormonal imbalance, genetic predisposition to excess weight.

It is important to understand that the cause of obesity is not always just a passive lifestyle and a person’s desire not to get rid of their favorite excess weight. A sharp increase in body weight can be a sign of a number of other diseases.

Therefore, before you start taking extra weight loss measures, it is recommended not to leave the help of a nutritionist and consult a specialist. It is important to understand that the concept of excess weight for each person is calculated according to the generally accepted system - BMI (body mass index), taking into account the constitution and other individual characteristics of the body.

The main thing is motivation

Girl with weight loss motivation

To lose weight, you do not necessarily need to buy an expensive season ticket to the gym, exercise equipment, use questionable medications or make an appointment with the best nutritionist in town. Fast and effective weight loss at home is a reality. Especially in the age of universal computerization, when almost any information about diets and detailed training programs can simply be found in the open spaces of the World Wide Web (both for money and for free). The main thing to achieve the result is motivation. Without it any, even very tiring diet and training makes no sense.

The search for meaning comes down to simple things - determine for yourself the main goal of weight loss, which is then divided into several intermediate stages (which must be achieved).

It looks like this:

  • The goal is to get rid of the extra 15 kg, lose 15% of body weight or achieve a result of 80 kg, and so on. Sh. :
  • The intermediate stages to achieve the final goal can be the following: lose 5 kg in the first month, get used to daily exercise, a certain diet and so on. Sh.

As you can see, there is no need to set goals for yourself that are measured in kilograms. In addition, without some experience, it is difficult to correctly identify such a task (which must be achievable at the same time). Because of this, motivation is often lost. Weight loss will be followed by fatigue and constant tiredness. Therefore, in order to lose weight quickly and effectively indoors, try to set realistic goals and objectives. Remember that it is better to over-execute a plan than not to implement it. Set goals after which you want to stop and not stop.

Food

A girl who has lost weight on a wholesome and healthy diet

The three main "whales" based on fast and effective weight loss methods are motivation, diet and exercise. It is impossible to consider the first component as a separate part of the weight loss process. All that remains is diet and exercise, which are equally important.

Nutrition changes should be made as follows:

  • Complete review of your diet (avoid very fatty, spicy, fried foods, stop eating sweet, alcoholic and carbonated beverages, fast food);
  • Develop a daily routine that clearly states the time interval for each meal;
  • Not only to develop a daily routine, but also to maintain it;
  • Give up any indulgence in yourself.

It is important that the diet is not too "strict". You should not torment the body with boiled fish and white meat without salt. The diet should be varied and attractive (in terms of taste).

If possible, try to include a variety of vegetables, fruits, nuts, berries in the menu. Flour products, fatty or spicy dishes can also be included in the weekly diet, the main thing is not to abuse them. Reduce serving size. Since losing weight quickly and efficiently at home is not the easiest task, the first thing that is recommended is to develop a clear nutrition system. Get used to a radically new way of life, eat only healthy and wholesome food. And make sure no "tasting torture" is experienced.

weak girl

Calorie counting

The calorie-finding procedure is useful not only to lose weight quickly and efficiently, but also to develop your own menu. It is believed that counting the food consumed significantly contributes to the weight loss process, as you will immediately find high-calorie foods and remove them from your diet. The procedure will help to develop a daily and weekly menu, to diversify it. This way you do not need to constantly recycle. Whereas it will be possible to simply replace certain products in the diet with similar amounts of BZHU.

Calorie counting is also a separate effective way to lose weight for those who want to get rid of 2-3 extra pounds. This will teach you to monitor your diet so that weight is always controlled. At the same time, without denying yourself some pleasure and ordinary dishes.

The method of calculating calories eaten allows you to:

  • Here are mostly ordinary dishes;
  • Do not give up on the products to which you are accustomed;
  • Weight management is easy.
A woman's body without excess fat

Its use is enough:

  • Write the data in a diary where you have to calculate all the calories and food consumed;
  • Determine for yourself the allowable upper limit of the day;
  • Control your weight using your daily weight in the morning.

It is important to start counting calories along with an approximate diet and menu development before you start losing weight. In other words, be sure to take the measurements "before": Calculate the number of calories taken in per day without changing your usual diet. This information will help you to create a weight loss menu, as well as monitor the process of reducing the percentage of fat.

It is believed that the fastest way to lose weight is to count the calories taken in during the day. There is a certain daily limit that must be followed. Normally, you need to burn about 7, 700 kcal per extra pound. That is, to get rid of this unfortunate fat you need to ensure that the body receives fewer calories than the indicated figure, or "burns" with excess physical or any other load, without changing the portion size

A calorie chart can easily be found on world famous network sites. In addition, there are huge special programs for smartphones where you can not only find the table, but also immediately calculate the calories consumed. Do not be surprised if the caloric content of certain products in different sources may vary slightly. This is due to the difficulty of accurately determining the caloric content of food. Mean values are sufficient for the calculation.

The girl lost weight by controlling her calorie intake

. Energy consumption

The system for determining the estimated daily energy expenditure will be useful for the correct calculation of calories:

  1. At home, under normal conditions (sedentary lifestyle), the human body needs only 1200 kcal for normal functioning. Because of this, it is not so easy to lose weight.
  2. During normal office work, when a person does not experience serious mental and physical stress, energy consumption is higher - 1800 kcal.
  3. The average male manager, who is slightly more active in physical and intellectual activity, easily burns about 2800 kcal per day, while the female manager (with equal load) - only 2200 kcal.

By regulating the calories consumed, taking into account the energy consumption, you will easily find the ideal way to lose weight. In this case it is not necessary to eat only "tasteless" products. It is quite successful to develop a menu that does not exceed energy consumption, but is also gastronomically attractive to you.

The girl lost weight through exercise

exercises for losing weight

The next rule you need to follow to avoid being overweight for you is that any diet without exercise is useless. Yes, counting calories and dietary restrictions can help you lose a few extra pounds for each pound.

But when it comes to more dramatic changes and weight loss, diet alone will not be enough. You do not have to register at the gym for training. For many exercises, you do not need to buy exercise machines and therefore their successful implementation is possible at home.

For this you will need:

  • Dumbbells weighing 2 to 16 kg (so instead, some use a 2 liter water bottle quite efficiently);
  • Narrow chair (ordinary chair, stool or even sofa suitable for several exercises);
  • Floor carpet;
  • Sports uniform and shoes.

Before you start exercising yourself, you need to "warm up" the muscles, ie do warm-up. Without it, there is a risk of injury.

Muscles are usually stretched:

Neck Smooth turn in different directions (left, right, back, front, rotation).
Hand (arm, elbow, wrist) Returns in a circle.
legs Same for hands.

ᲛImportant! Do not forget about proper breathing! Fat burns thanks to oxygen. Inhale through the nose (while strengthening the workout), exhale through the mouth (to relax).

After warming up, you can continue weight loss training yourself:

"On the Mill" Promotes the removal of excess subcutaneous fat in the lumbar region. The legs are shoulder-width apart, the arms are spread out to the sides (parallel to the floor). In this position the curves move forward (left or right) and backwards. It happens like this - the left hand touches the right foot (turn right), the right hand touches the left foot (left).
Exercise aimed at developing the chest muscles For this you will need a chair (but not necessary) and at least 2 kg 2 dumbbells. Start on a chair (face up), take the muscles in each hand. When inhaling, the hands are spread with dumbbells (parallel to the floor), when exhaling - the back (rise) above the chest. At the same time, you can not fold your hands. Gradually, it is recommended to increase the weight of the dumbbells for this exercise.

Usual sports exercises for the press, push-ups, sit-ups, etc. Sh. Will not be superfluous. As for the number of repetitions and approaches, they should be gradually increased and the actions themselves should be rotated.

For example:

First day 5 seats, 5 push-ups, 5 abs (2 sets each).
Second 7 seats, 7 push-ups, 10 sit-ups (2 times).
ᲛThird Rest.
Fourth 10 seats, 10 push-ups, 15 sit-ups (two sets) and so on. Sh.

More detailed recommendations and exemplary training programs that suit you can be easily found online.