The most effective methods of weight loss remains a proper diet and sports. To work on my form at home without professional help, can anyone who knows the basics of proper nutrition and training planning.
What is weight loss
In medicine amittere pondus called special or unintentional weight loss. Most people seek to reduce weight to become more healthy and beautiful. Accidentally weight loss is a medical problem that is associated with illness or stress, hormonal imbalance.
To choose the most effective way to lose weight, you should know how your weight exceeds the norm. It is necessary to determine the body mass index (BMI): divide weight by height (in meters) squared.
- If BMI is less than 18, weight loss does not need. In this figure there is a shortage of body weight.
- At a BMI of 18.5-24.99 is considered normal weight, so to lose weight. Someone with this body mass may not like the lack of muscle definition of muscles. In this case, it is necessary to begin to play sports.
- In the case of BMI within 25-29,99 the person is diagnosed with obesity. He needs to follow a diet and enter into your life physical activity.
- When BMI 30-40 obese treated under medical supervision. For therapy uses special drugs, such as xenical.
- When the BMI exceeds 40, that obesity threatens the patient's life, and surgical intervention is necessary. For example, surgery to remove part of the stomach. As a result of reduction a person can not eat as much food as he needed previously.
How to lose weight at home
Weight loss at home difficult. The necessary strength of will that would strictly adhere to the diet and exercise regularly. As a result reduces weight often fails. For this reason, many people think that weight loss under the supervision of a coach is easier. In reality everything is a matter of motivation. If there is a valid reason, the weight loss is possible at home. People actively seeking to lose weight when there is motivation, for example:
- to lose weight just for yourself;
- wear your old favorite jeans or dress;
- summer at the beach look beautiful;
- to get rid of the unpleasant symptoms of obesity, for example, shortness of breath, joint pain, etc.;
to improve their health.
The desire to have a beautiful figure at all occurs due to various factors. Man pays less attention to the food if busy. It is recommended to find some other interest for the entire period of weight loss, but one that will distract from the food: for example, crafts or photo. Hobbies will stay and then that is a big plus. If you have already found your motivation, it is possible to learn effective methods of losing weight at home.
The first steps should be:
- the exception of harmful products and replace them useful; the principle of caloric deficit in which a person consumes less than it spends;
- classes strength training, morning gymnastics, stretching;
- the use of a protein shake, for example, "Leovit", "Rouget", "Herbalife";
- reception of pharmaceutical drugs for weight loss but they are effective only if diet and exercise;
- compliance with mono-dietas' or Express diets, but not often, so as not to cause the body stress;
use tea instead of the usual special drinks such as tea, cinnamon, herbal teas, yogurt, to which was added a ginger or red pepper.
How to lose weight
The most difficult to take the first step in the transition to the correct way of life. Nutritionists recommend not to act dramatically, but to start the process gradually. This will help to avoid breakdowns, to get used to the new rules, to prevent heart problems. First you need to remove from the diet of junk food, including fatty, salty, sweet, spicy. The view that you need to eat less wrong. To eat small frequent meals, and foods must be low-calorie. Other mistakes when losing weight:
- prolonged fasting leads to greater weight gain, irritation due to lack of calories and digestive problems; too intense workout – beginners cause severe pain in the muscles, and in athletes does not allow them to recover faster;
- use remove grease capsule – without dieting and exercise they will not bring result;
- body cleansing with enemas – a excess weight problem is not solved.
A necessary step in any weight loss program nutritionists believe cleansing modern adsorbent Enterosgel. He actively absorbs only harmful toxins, which in large quantities into the blood during the breakdown of fatty tissue. These toxins provoke characteristic diet nausea, unpleasant taste in the mouth, disorders of the chair, frigus skin, the appearance of pimples and blemishes. This sorbent is well fills the stomach, thereby creating a feeling of satiety, sucks an excess of gastric juice and enzymes that neutralize their irritant effect on the stomach wall. Let him receiving long courses in contrast to other sorbents.
After the rejection of harmful products you can gradually introduce gentle exercise. First you need to do the exercises only with its own weight, and then add classes with dumbbells. Other simple rules for losing weight at home:
- drinking more pure water;
- to give up sugar and flour products;
- instead of potatoes, pasta or grains to choose fresh vegetables;
- keep a positive attitude;
- do not eat for 3-4 hours before bedtime;
weekly to arrange fasting days.
Those who choose for themselves any diet, you just need to follow some rules of supply. They concern the frequency of eating, cooking methods and products that can be used:
- crassum-fibra fiber – vegetables, fruits, totum frumentum bread; eggs;
- lean meats, fish and poultry; grains;
- dairy products with low fat content;
- fruit drinks, green tea, Morses, fresh juices;
- fruits, especially citrus;
- dried fruits;
- nuts (in small amounts, they have a high caloric content);
- olive oil.
These products should form the basis of the diet. If you really want sweet, you should suppress this desire marshmallows, but to eat no more than 1 a day. This sweet product, but low in calories. It contains pectin, which lowers cholesterol. Althaea is present in fiber, which helps satisfy hunger. The day allowed a serving of dark chocolate 50 g In the list of fully banned products include:
- fatty pork;
- fatty sour cream;
- hard cheese;
- duck, goose;
- white rice;
- pasta from wheat flour;
- cereals for brewing;
- sweet pastries;
- carbonated water;
- fast food;
- sunflower oil.
The main problem when a large weight is eating simple carbohydrates. These include almost all sweets. Replacing simple carbohydrates for complex, you can easily start losing weight. In addition, accustomed to low-calorie food, the body will not demand more to pastries and cakes. As for the food rules, among them:
- eliminate the bread;
- per meal to eat not more than 200 g;
- eat often – 5-6 times a day;
- do not cook with butter;
- eat more vegetables;
- to cook foods using the stewing, boiling, steaming, baking;
- to comply with the rule – dense Breakfast and lunch, a light dinner;
- combine proteins with fiber;
- last time is 3-4 hours before bedtime;
weekly to arrange fasting days.
Diet help you to lose the maximum amount of pounds in a shorter time, but then the weight can return, and in greater numbers. To prevent this, you need to gradually return to normal diet, it is better to go on the right diet. There are different diets, for example, Duc. Its essence lies in the division of the weight loss in 4 stages:
"Attack" - eating only protein food;
"Cruise" - the alternation of protein and vegetable days;
Consolidation - the gradual return to normal diet;
"Stabilization" - the preservation of the achieved results.
The Dukan diet helps to lose the first weight, which gives a strong motivation for further weight loss. In all its phases allowed to eat unlimited amounts of allowed foods. Among the disadvantages of this technique are the following:
- the first step is to eat only proteins can be difficult;
- this can cause unpleasant mouth odor, due to the large amounts of protein;
- some types of fish, seafood and meat not all of the affordable;
- sometimes marked constipation, hormonal background;
- women may fail menstrual cycle.
More stringent is the diet called "Favorite". Her need to adhere to during the week and use no more than 1 time in 3 months. Every day diet should be eating certain foods:
- 1-2 – kefir 1%;
- 3 – apples savory varieties;
- 4-6 – skinless chicken and seasonings;
- 7 – dry red wine with a slice of cheese.
To side effects of the diet include possible jumps in blood pressure and exacerbation of chronic diseases. In addition, the diet does not saturate the body with vitamins. The advantage of the diet there are no restrictions on the amount of permitted products. Another plus – effective weight loss at home for 6-10 kg for the entire period depending on the initial weight. The benefits include the following:
- cleansing of the body;
- short duration;
- the lack of side effects and bouts of hunger.
The power supply system, which are reduced to the use of one product for three, five or seven days, called Mono-dietas. They are suitable for cereals, fruits, vegetables or lean meats. Women especially love a few:
- Diet on the buckwheat. Cereal in the evening zaparivayut boiling water, or pour the yogurt. In the morning she will be ready to eat. To eat buckwheat should be 3 to 7 days. At strong hunger is allowed to eat a green Apple. Plus Mono-dietas advocates simplicity of cooking. The downside is the complexity of compliance, as allowed to eat only one product. For a week it is possible to throw 5-7 kg
- Diet on kefir. As in the case of buckwheat, resolves within 3-7 days to only eat this fermented drink. Every day in addition to kefir, you can add chicken, vegetables, fruit, but only one thing. The week will be able to throw 5-7 kg Plus diet in cleansing the body, improve digestion. The only disadvantage is the feeling of hunger due to a severe restriction of calorie.
What to drink to lose weight at home
Instead of the usual tea or coffee with sugar is recommended to include in the diet of special drinks that stimulate the metabolism. They are very simple to prepare, and taste good. As examples of such beverages include the following:
- the tea with ginger;
- yogurt with red pepper;
- water Sassi with lemon and cucumbers;
- the infusion of cinnamon with honey;
- herbal teas with mint, motherwort, lemon balm, sage;
- green tea;
- water with lemon;
yogurt with spices.
Effective weight loss at home is not complete without exercise. You must train at least 3 times a week. Between sessions you should leave 1-2 days of break to allow the muscles time to recover. The whole exercise is divided into 3 main stages:
Start with the warm-up: rotation body, the tilt, some sit-UPS, walking in place, arm swing, or just rhythm dance to your favorite music.
Then you can start the basic exercises for different muscle groups: back, abs, legs, arms. The useful plank, squats, pushups, lunges, crunches.
After them should go a hitch: most of this stretch, which creates a beautiful shape of the muscles.
For hips and buttocks
Many women the main problem areas in women are the thighs and buttocks. To lose weight in a specific area is impossible, but to adjust the specific location of the load is possible. For thighs and buttocks useful for these exercises:
- Squats against the wall. We must get back to the wall, feet spread shoulder width apart. Then gently sit down, as if gliding along the wall. Then rise to the starting position. Perform 3 sets of 8-10 times.
- Lunges forward. Stand up straight, one leg step forward and bend the knee, lowering the body. The knee of the other leg should be about 1 cm above the floor. The angle in the inflexible limbs straight. The knee should not protrude beyond the toe, otherwise you can get injured. Touch the hind legs of the floor is not allowed. On each limb need to repeat 3 sets of 8-10 times.
- Mahi ago. It is better to stand against the wall to hold her hands. Continue to perform moves first laterally, then forward/back each leg. Lower limb, and gradually, trying to keep her weight to feel the muscle tension. On each leg to make 8-10 times and repeat 3 sets.