Losing weight at home is very easy. The most important part of this process is a well-chosen diet. It must be moderate and balanced enough to supply the human body with all the necessary nutrients.
Of course, at home, when you have a refrigerator nearby and often need to open it to cook for the family, restraining yourself from eating something unnecessary but very delicious is an extremely difficult task. The most important thing here is willpower and an attitude to the result. As they say, defeat yourself, darling.
Effective weight loss rules at home
One rule. Drink water before meals. A glass of water already takes up a little space in your stomach, so you eat less than if you haven’t been drinking fluids. In addition, nutrition experts advise you to drink immediately before a meal and not during or after a meal.
The second rule. Quit sweets and starchy foods. These types of foods are too conducive to the build-up of fat in different parts of the body. Keep in mind, however, that not all flour is harmful. For example, dough made from wholemeal flour or baked goods made from it in small quantities will not hurt you. But cake, ice cream, cake, jam buns are literally enemies.
Third rule. Serve only vegetable salad for meat and fish dishes. They are easily absorbed by the human body and provide you and me with the complex of beneficial substances they need in the form of vitamins, trace elements and fiber. It is recommended to season such salads with soy sauce or olive oil. Say no to mayonnaise. It contains too many calories and is difficult to digest.
Rule four. Avoid eating after 7 p. m. Some nutrition experts don’t even recommend drinking, let alone what to eat after exceeding this daily pace. In addition, after careful digestion of the portions of food consumed, the stomach will be half empty during sleep, which will prevent fermentation processes, which means that morning pain and bloating will not torment you.
The fifth rule. The point is attitude. Psychology as a science exists for some reason, so someone needs it. It helps, so to speak, it works. First, imagine the goal you have outlined. And you have outlined yourself in all your slender glory. So imagine losing those extra pounds and living life in bright colors. It is important that the tools justify the goal as we see it. If they are not justified, we will not wake up to do our best to do so. Some scientists have even set up a theory about the power of thought. In any case, the dreams of good and light have not bothered anyone yet. You can buy yourself a couple of three of your favorite pieces of clothing that are several numbers smaller than yours. And strive to wear these clothes over time.
Rule Six. Diet is a diet and no one has given up physical activity. Where we are without the daily active workouts we "love". With a properly chosen diet, fewer calories get into our bodies and sports burn out what comes in. Not everything, really.
What kind of exercise at home helps us?
Perhaps the main rule is regular exercise. Best three times a week. The interval between hours is the most optimal within a calendar day. The best time to work out is from eleven in the morning to one in the afternoon or five to seven in the evening. Of course, you will stick to a certain set of exercises. But keep in mind that the load needs to be increased. The body adapts after three to four weeks, and if it doesn’t "add heat, " in the sense that it doesn’t increase the load, it won’t achieve the desired effect. You can change the exercise sequence every month.
In order to prepare your body for rapid weight loss, run in place, raising your knees high. Repeat this exercise for two to three minutes. Then bend in different directions for three to five minutes and complete the preparation for the main set of exercises with sharp rotating arm exercises. All of these preloads warm up and prepare your muscles and joints for the main load. Physical activity should not be started earlier than two hours after a meal. And finish at least two to three hours before bed. Otherwise, you will not fall asleep for long.
Compulsory exercises
First. Start with squats first. Put your feet together and stretch out your arms in front of you. Squat fifteen or twenty times. Pause for two minutes. Then the legs are shoulder-width apart and the arms are to the side. Perform deep squats. Also fifteen to twenty times.
Second. Then he kicks. Left, then right and vice versa. Hands in the waist. Repeat the exercise fifteen times. It will strengthen the buttocks muscles.
Third. Then lie down on the mat (don’t be too soft), take the dumbbells in your hand and lift it as high as possible over yourself when inhaling, and lower it as low as possible when exhaling. Repeat twelve times. How do you feel the pectoral muscles absorb the load on them? The weight of the dumbbells can increase over time, as can the number of approaches.
Fourth. Don't get up. Squeeze your arms with the dumbbells in front of you and slowly raise your head without bending your arms. The amount of exercises is the same as in the previous case.
Fifth. The following types of exercises will have a positive effect on waist volume reduction processes. To do this, pick up a tall stick and place it on your shoulder behind your head. Secure the stick at both ends with your hand. Bend as low as possible. Do it twenty-five times.
Sixth. Lie on the carpet so you can hold a standing object with your hand. Bend your legs to your knees and lift them over your head. After lifting it, hold it in this position and then lower it.
Practice vigorous walking. Such walks also do not give a small load and are very helpful in losing weight. Walk more and more distance every day. The load can be significantly increased as you ascend.
Training for video courses
They are very effective. Especially for those who are bored of figuring out a series of exercises for themselves and performing it. With a cheerful musical accompaniment, things will go much faster. And in addition, you can learn new types of loads for yourself. However, be careful not to overload it. They will be harmful to your health. During the exercises behind the coach on the television screen, we forget that there are big differences in terms of recording and actual training load. What is presented should be tried for your temporary reality. We recommend that you try the Kalanetics classes. In addition to diet and exercise, despite the already existing eating restrictions, it is necessary to organize fasting days for ourselves and consume only vegetables and fruits. This food is useful and easily absorbed by the human body.
You can buy exercise equipment for your home. Treadmills and bicycles are still very popular. Recently, cardiovascular equipment or cross trainers have also become fashionable. These provide the least traumatic and most effective training environment. Disadvantage is bulky. They take up too much space and are quite massive. The purpose of the cardio machine is to burn calories and train the upper body. The results are provided by the movement of special arms.
And so let's draw some conclusions.
You can effectively lose extra pounds at home. It is important to tune in to victory and combine different means and methods of fighting. However, the most important ways to burn fat are known: dietary restrictions and exercise.
It is better to consult a dietitian about dietary restrictions. Modern tools for body research allow you to identify products that are better to refuse to consume. Your doctor will tell you what is the best and cheapest way to get your body in slim shape. And where to do what the doctor ordered? Anywhere, even at home. We are not the place to implement a weight loss plan.
Otherwise, they will say that if you are going to lose weight purposefully, only the home environment can contribute to it. For example, no one distracts you. Do the exercises you love and no one will come in with advice. You also select the load. Costs are lower as you don’t have to pay for gyms and gyms. Here is one such arithmetic!