It's no secret that most girls and women are constantly checking their figure and weight. Few of the fair sex are able to keep their normal weight and figure, because very often the weight only increases, rather than decreases. If you have gained a few extra pounds, 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 it. Losing excess weight at home is possible, but at the same time you need to clearly understand what kind of weight is "excess". In order to determine if you are overweight, you need to 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 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 above logic and formula, through simple manipulations with numbers, you can find out which weight is the norm for you. So if your height is 1 meter 70 centimeters, then we multiply this squared value by the norm of 25, it turns out: 25 × 1. 70² = 72, 25. It follows that your maximum weight shouldnot 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 matters too. If you are not fat and you are not inclined to be overweight, then, of course, a weight over 65 kilograms for you will already be more than normal. If you yourself have large bones, then, of course, the rate increases. Another factor to consider is appearance. Okay, if you have a normal weight calculated according to the formula given above, and you have what is called "hanging sides", "belly" and full legs - this is far frombe the norm. So, summing up the weight norm, the resulting indicator should be adjusted depending on the structural features of your body, as well as visual factors.
Weight loss should include the following:
- Determine the causes of excess weight;
- Elimination of the causes of overweight;
- Plan review;
- Use of physical exercise.
Motivation
If you don't know how to lose weight at home, start with motivation. There is no point in starting to lose weight without motivation, because it is the motivation that will make you want to take action. The motivation to lose weight should really motivate you to take action and help you stick to planned actions (by changing diet, diet, and using a series of exercises).
Why are you overweight
When you are motivated by iron, we take the next step in losing weight at home - analyzing the appearance of excess weight. After all, it's no secret that you can gain excess weight for a variety of reasons: poor diet, 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, because if this reason is a sedentary lifestyle and you, instead of starting to move more: walking and exercisingexercise, diet, then there is absolutely no logic in that. If you want to lose weight and for your actions to be beneficial, determine the cause of the excess weight and be sure to eliminate it. After that, you can proceed to actions aimed at losing weight.
Good nutrition
Poor diet is often the cause of excess weight. Despite the fact that it is very difficult to eat well due to a difficult work schedule, try to do it anyway.
Separate meals and, of course, split meals are an integral part of good nutrition. In short, 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 should be eaten in strict order and with their correct combination, which you can learn more about in the article dedicated to this type of food. As for fractional nutrition, it establishes 5-6 meals per 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 refuse or reduce the use of sugar to a minimum, because it retains fat and water in the body. Also try to limit the consumption of fatty foods, as they disrupt the processing of calories by the body, as well as cause excess carbohydrates, which subsequently become fatty deposits in the "problem areas" of women (thighs). and legs).
Also try to use less salt in your diet, as it leads to the body retaining water and fat, which negatively affects the figure. Frequent consumption of coffee increases the body's production of adrenaline, which makes you hungry. It is extremely rarely recommended to eat fried and smoked foods, as it is very difficult for the stomach to handle them, and therefore the so-called "overload" can occur.
If you want to lose weight with a healthy diet, eat only healthy foods. Avoid preservatives, ready meals, instant foods, and fast food. Meals must be at the same time:
- Breakfast - 8: 00 am;
- Second breakfast - 10: 30 am;
- Lunch - 1: 00 p. m. ;
- Afternoon snack - 4: 00 p. m . ;
- Dinner - 6. 30 p. m.
This diet is designed to get you to wake up at 7 a. m. and go to bed around 11 p. m. If you go to bed later, around 9 in the evening, you can organize a small snack, light dishes: 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 think it's okay to lose weight at home without eating after 6 p. m. - and that's the main misconception. To do this, you just have to ask yourself why it is 6 p. m. and not after sunset or when the first star appears in the sky? Doctors and nutritionists recommend not to eat 3 hours before going to bed, there is no specific time for each person when they go to bed, so “not eating after 6 am” is a no-go. meaning. If you go to bed at 1am, it turns out you have to starve for 7 hours !? Therefore, if you go to bed at 9: 00 p. m. , it is recommended to exclude food intake after 6: 00 p. m. , if you go to bed at 1: 00 a. m. , it is recommended not to eat after 10: 00 p. m.
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 question. Sometimes you can lose weight due to the exclusion of a product from your diet, which provokes the appearance of excess weight, it can be meat, orange, pastries. Of course, the best option is to develop an individual diet by a nutritionist, but this is quite expensive, so you will have to choose your own diet, adjusting the diet according to the changes in weight and the weight loss of some. parts of the body.
Exercise
Losing weight at home can only be done with the right diet and exercise. If you want to lose weight without dieting at home, you need to increase physical activity. There are a large number of exercises for weight loss, these can be sets of special exercises or general exercises.
Exercise is recommended in the evening, not in the morning or afternoon. The duration of the classes should be at least 20-30 minutes a day, it is better to spend 40 minutes a day for exercises. Be sure to take short breaks during the exercise, during which you can take a few sips of water. Make sure you take a weekend off. For example, do them every other day or on certain days. In any case, you should not overload yourself with physical exercises, otherwise there will be no benefit in losing weight, as it will negatively affect your well-being, or your muscles will begin to develop, which is notvery aesthetic for girls.