It's no secret that most girls and women constantly control their figure and their weight. Few of the fair sex are able to keep their weight and figure normal, since very often the weight only increases, rather than decreases. If you have gained a few extra pounds, then today we will tell you how to lose weight at home.
When to lose weight
Losing weight at home is easy enough, but you have to be realistic about the situation. Losing excess weight at home is possible, but at the same time you must clearly understand what kind of weight is “excess”. In order to determine if you are overweight, you must calculate your norm. You can calculate the rate using the following formula: divide your weight by 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. Accordingly, if you get a body mass index 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 weight is normal for you? - Everything is very simple! Based on the logic and the above formula, 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, then we multiply this value squared by the norm of 25, it turns out: 25 × 1. 70² = 72. 25. 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 also matters. If you are not large and do not tend to be overweight, then, of course, weight over 65 kilograms for you will already be above normal. If you yourself have wide bones, then, of course, the rate increases. Another factor that you should consider is appearance. Agree, if you have a normal weight, calculated according to the formula above, and you have so-called "hanging sides", "stomach" and full legs - then this is far from the norm. Thus, summing up the weight norm, the resulting indicator should be adjusted based on the structural features of your body, as well as based on visual factors.
Losing weight should consist of the following:
- Establishing the causes of excess weight;
- Elimination of the causes of excess weight;
- Revision of the diet;
- Use of physical exercise.
Motivation
If you don't know how to lose weight at home, start with motivation first. It is pointless to start losing weight without motivation, since it is the motivation that will give you the desire for action. Motivation for losing weight should really spur you to action, and help you adhere to the planned actions (in changing the diet, diet and using a set of exercises).
Why are you overweight
When you are driven by iron motivation, we proceed to the next stage of losing weight at home - the analysis of the appearance of excess weight. After all, it's not a secret for anyone that you can gain excess weight for various reasons: unhealthy diet, a sedentary lifestyle, taking hormonal drugs, 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, then there is absolutely no logic in this. If you want to lose weight and so that your actions are beneficial, establish the cause of the extra pounds and be sure to eliminate it. After that, you can proceed to actions aimed at losing weight.
Proper nutrition
Unhealthy diet is often the cause of excess weight. Despite the fact that it is very difficult to eat right due to the difficult work schedule, try to do it anyway.
Separate meals and, of course, split meals are an integral part of proper nutrition. Briefly, 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 eaten in strict sequence and with their correct combination, which you can learn in more detail in the article devoted to this type of food. As for fractional nutrition, it establishes 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 cannot do without restrictions. To lose weight, it is strongly recommended to refuse, or to reduce to a minimum the use of sugar, as it retains fats and water in the body. Also try to limit the intake of fatty foods, as they disrupt the processing of calories by the body, as well as provoke an excess of carbohydrates, which subsequently become fatty deposits in women's "problem areas" (thighs and legs).
Also try to use less salt in your diet, as it leads to the fact that the body retains water and fats, and this negatively affects the figure. Frequent coffee consumption increases the body's production of adrenaline, which makes you feel hungry. It is extremely rarely recommended to eat fried and smoked food, as it is very difficult for the stomach to handle it, and therefore the so-called "overload" 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 food. Meals should be at the same time:
- Breakfast - 8: 00;
- Second breakfast - 10: 30;
- Lunch - 13: 00;
- Afternoon snack - 16: 00;
- Dinner - 18: 30.
This meal plan is designed to ensure that you wake up at 7 am and go to bed around 11 pm. If you go to bed later, then around 9 o'clock in the evening, you can arrange a small snack, light food: fruit salad, low-fat yogurt or dessert. If you wake up late and stay up late, the meal schedule needs to be adjusted.
Many girls believe that it is correct to lose weight at home by excluding eating after six in the evening - and this is the main misconception. To do this, you just need to think, why exactly 6 pm, and not after sunset or when the first star appears in the sky? Doctors and nutritionists recommend not to eat 3 hours before you go to bed, there is no specific time for each person when he goes to bed, so “not eating after 6” is sheer nonsense. If you go to bed at 1 am, 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
In order 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 question. Sometimes you can lose weight by eliminating one product from your diet, which provokes the appearance of excess weight, it can be meat, oranges, pastries. Of course, the best option is to draw up an individual diet by a nutritionist, but this is quite costly, so you will have to choose your own diet, adjusting the diet based on changes in weight and weight loss of certain parts of the body.
Exercise
Losing weight at home can only be done by using the correct diet and exercise. If you want to lose weight without dieting at home, then physical activity should be increased. There are a large number of exercises for weight loss, these can be either special sets of exercises, or general ones.
Exercise is recommended in the evening, not in the morning or afternoon. The duration of classes should be at least 20-30 minutes a day, it is best to allocate 40 minutes a day to doing exercises. Be sure to take short breaks while exercising, during which you can take a few sips of water. Be sure to take a weekend off from your workouts. For example, do them every other day, or on certain days. In no case should you overload yourself with physical exercises, otherwise there will be no benefit for losing weight, since this will either negatively affect your well-being, or your muscles will begin to grow, which is not very aesthetically pleasing for girls.