It's no secret that most girls and women are regularly in control of their physique and weight. Very few people of the normal gender are able to maintain a normal weight and shape, because very often the weight is only increased, not decreased. If you have gained a few pounds, today we will tell you how to lose weight at home.
When to lose weight
Losing weight at home is easy, but you have to be realistic about the situation. Losing weight at home is entirely possible, but at the same time you must understand what “extra” weight is. To determine if you are overweight or not, you must calculate your norm. You can calculate the proportions using the following formula: divide your weight by your height (in square meters). For example, your height is 1 meter 70 cm and you weigh 65 kg, we calculate: 65/1, 70² = 22, 49. The norm is 25. Accordingly, if you get the value of the muscle mass index22-25 - this is quite normal for the body, but if it is above 25 then you are overweight.
How do you know your weight is normal? - Everything is very simple! Based on the above logic and formula, with simple manipulation of numbers, you can find out your rated weight. So if your height is 1 meter by 70 cm, then we multiply this squared by the standard of 25, which will output: 25 × 1, 70² = 72, 25. Accordingly, the maximum weight ofyou must not exceed 72 kg, but this is based on the rule, in fact, the weight ratio is not only calculated on the basis of "dry" numbers.
Your body kit is also important. If you are not big and do not tend to be overweight, then of course, weight over 65 kg will be above normal for you. If you have wide bones yourself then of course this rate will increase. Another factor that you should pay attention to is appearance. Okay, if you have a normal weight, calculated on the above formula, and you have what's called "hips", "belly" and full legs - this is far from the norm. Therefore, the synthesis of weight and results should be adjusted based on the structural characteristics of your body, as well as based on visual factors.
Weight loss should include the following:
- Determine the cause of excess weight;
- Eliminate the causes of excess weight;
- Modify the diet;
- Use the exercises.
Motivation
If you don't know how to lose weight at home, start with motivation first. It makes no sense if you start losing weight without motivation, because it is the driving force that helps you crave action. Motivation to lose weight will actually motivate you to take action and help you stick to your planned actions (changing your diet, diet and using a variety of exercises).
Why are you overweight
When you are motivated by iron motivation, we proceed to the next stage of home weight loss - analyzing the occurrence of excess weight. After all, it's no secret for anyone that you can gain excess weight for a variety of reasons: inadequate diet, sedentary lifestyle, hormonal medication, illness orstress. Therefore, it is very important to determine the cause of the appearance of excess weight, for if the reason is due to a sedentary lifestyle and you, instead of starting to move more: walk andExercise, on a diet, there is absolutely no logic in this. If you want to lose weight and let your action work, identify the cause of the extra weight and remember to eliminate it. Then, you can take actions aimed at losing weight.
Proper nutrition
An unhealthy diet is often the cause of being overweight. Despite the fact that it is difficult to eat properly due to the difficult schedule, but do try to do it anyway.
Individual meals and, of course, split meals are an integral part of proper nutrition. Briefly, we would say that nutrition is separate based on the fact that all food products are divided into three groups: fats, proteins and carbohydrates. These food groups must be eaten in strict order and in the correct combination, you can find out more details in this article dedicated to this food. For fractional diets, it is necessary to set 5-6 meals a day, while the amount of food consumed per day should not be increased, and common food intake should be divided into several meals.
Of course, you can't do it without restrictions. To lose weight, you should refuse or minimize the use of sugar because it retains fat and water in the body. In addition, try to limit your intake of fatty foods as they interrupt the body's processing of calories, as well as cause an excess of carbohydrates, which then becomes fat accumulating in "problem areas. women's "title" (thighs and legs).
Also try to use less salt in your diet, as it leads to the body retaining water and fat, and this negatively affects your physique. Drinking coffee regularly increases your body's adrenaline production, making you feel hungry. It is very rare to eat fried and smoked foods, as the stomach is very difficult to handle and so-called "overburden" can occur.
If you want to lose weight with a healthy diet, then eat only healthy foods. Avoid preservatives, convenience foods, instant foods, and fast foods. Meals must be at the same time:
- Breakfast - 8: 00;
- Monday breakfast - 10: 30;
- Lunch - 13: 00;
- Afternoon snack - 16: 00;
- Dinner - 18: 30.
This meal plan is designed to make sure you wake up at 7am and go to bed around 11pm. If you go to bed later, around 9: 00 pm, you can arrange a snack, a snack: fruit salad, low-fat yogurt or dessert. If you wake up late and stay up late, your meal schedule needs to be adjusted.
Many girls believe that it is possible to properly lose weight at home by not eating after six o'clock at night - and this is a major misconception. To do this, you just need to think about why it is 6pm, not after sunset or when the first star appears in the sky? Doctors and nutritionists recommend that you should not eat 3 hours before going to bed, there is no specific time for each person to sleep, so "don't eat after 6 hours" is completely pointless. If you go to bed at 1am, it turns out you have to starve until 7pm !? Therefore, if you go to bed at 9pm, you should exclude eating after 6pm, if you go to bed at 1am then don't eat after 10pm.
Diet
To lose weight, you can apply a diet. Remember that not all diets help you lose weight, so choosing an effective diet is a very difficult question. Sometimes you can lose weight by removing a product from your diet that causes the appearance of excess weight, which can be meat, oranges, cakes. Of course, the best option is to have a dietitian created a separate diet, but this is quite expensive so you will have to choose your own diet, adjusting your diet based on your diet. weight changes and weight loss of certain parts of the body.
Exercises
Losing weight at home can only be done with proper diet and exercise. If you want to lose weight without a home diet, increase physical activity. There is a large number of exercises available for weight loss, which can be either special exercises or combination exercises.
Should exercise in the evening, not in the morning or afternoon. The duration of the exercises should be at least 20-30 minutes per day, preferably 40 minutes a day to do the exercises. Make sure to take a short break while exercising, in which you can drink a few sips of water. Be sure to take the weekend off to practice. For example, do them every other day or on certain days. In any case, you should not exercise too much, otherwise it is not conducive to weight loss, as this will negatively affect your health or your muscles will start to grow, causinglose aesthetics for girls.