Everyone aspires to an ideal figure and a healthy lifestyle. But sometimes there just isn't time for it. Therefore, going to the gym and working out with a trainer ends in a few weeks.
An unbalanced diet, a sedentary lifestyle, heredity and pregnancy can all cause excess weight. Any excess weight has a detrimental effect on the general condition of the body. From excessive stress on the joints and ending with heart problems.
Losing weight fast at home is a reality
To tidy up your body at home, you need to follow a daily diet and exercise program or take weight loss aids. Many nutritionists and experts say that you can choose a diet and stick to it for a while until the result is visible. It will be the most effective way to lose weight.
If it is a few pounds of fat accumulated on the sides or buttocks, the diet option will come in handy. But, if the goal is to lose ten kilograms or more, a regular diet will only help people weighing more than one hundred kilograms. In this case, you must first reduce your diet.
Important!All the other techniques which help to lose up to 10 kilograms per week are destructive to the human body.
It is only through exercise and diet that you can achieve the desired result without harming your body.
Good nutrition or diet
To begin with, you need to organize good nutrition. To do this, it is recommended to establish a schedule in which food consumption is reduced to 4 meals per day. The amount ingested must not cause heaviness in the stomach or a feeling of overeating.
You should immediately exclude from the diet:
- sweet - sugar, candy, cakes;
- fried - cook meat and prepare dressing only with olive oil;
- alcohol - has the highest calorie content;
- spices - only whet the appetite;
- additives - mayonnaise, ketchup, sauces of inorganic origin;
- street food - fast food, restaurants such as bakeries;
This is done with the aim of reducing your calorie intake throughout the day. In order for fat to be burned, the calorie intake in the body must be less than its use. Therefore, people who lead a sedentary lifestyle are more likely to suffer from excess weight. Calories for the day just aren't used up.
Drink up to five glasses of water a day. It helps to remove harmful substances from the body, normalize digestion. During physical exertion, water is actively released with deposits in the form of sweat.
Important!If you are physical. exercise, the diet might not be that strict, and more importantly, you don't have to be hungry.
Menu
Make a menu that won't be repeated throughout the week.
Sample menu:
- Breakfast. A glass of water before meals. Milk porridge (semolina, oatmeal, muesli). Hot lemon green tea without sugar (honey can be added). The fruit.
- Breakfast. Glass of water. The curd mass is not fatty. Divide the portions so you don't starve before lunch at 1 p. m. , but don't overeat.
- Having dinner. Glass of water. The first course comes in the form of a soup. Meat, cereals, salad. The fruit. Drink a few more glasses of water between dinner and lunch.
- Having dinner. Salad / cereals, meat dish, rye bread. Fresh fruit / juice. The meal should take place 3 to 4 hours before bedtime.
Sleep is an important part of weight loss
Lack of sleep can lead to sudden weight loss and harm the body. This is because not having enough energy while sleeping, the body tries to find additional sources of energy by burning fat and muscle tissue.
There are people who, on the contrary, increase their weight. The reason may be from overeating or snacking at night. During sleep, food in the stomach is not digested, but begins to deposit as fatty tissue.
The best way to lose weight is to exercise.
When exercising at home and partly outdoors, the effect will not be visible immediately. Firstly, because the load is done mostly with the help of your body, and secondly, there is no motivation in the form of a coach pushing you to be 101% your best.
Run in the morning
The misconception that the key to healthy living is a morning run. To a certain extent, yes. But there is also a negative side to morning exercise.
The body has not yet had time to wake up, the blood circulation is partially slowed down, the joints are not yet flexed, the muscles are in sleep mode. Even if you stretch, such a load will be a shock to the body.
Yoga classes
It is best to start the morning with stretching or yoga. Yoga perfectly burns fatty tissue and makes muscle fibers elastic. Therefore, you can attend a few classes with a trainer, and then do a series of exercises at home for half an hour every morning.
Strength and endurance exercises should be started before dinner. It is also impossible to do it late, the body is tired, and no additional load is required.
Training complex:
- warm-up - 10-15 minutes;
- running with acceleration - 15 minutes;
- deep squats with legs apart - 3 sets of 20, 15, 10 times;
- floor / bench pumps with a wide grip - 3x15, 12, 10;
- floor / bench pumps with a narrow grip - 3x15, 12, 12;
- alternately split on each leg - 3x10, 10, 8;
- raise the legs in the hang - 3x15, 10, 10;
- twist on the floor - 3x 20, 15, all the way;
- board 1 - 2 minutes;
This complex is designed for one hour. Therefore, you will have to give your best. You can change the types of approach to the press, do it for the lateral muscles, the lower ones.
Important!After intensive training, you can have dinner to replenish your energy reserves.
Someone will say that a diet is useless if there is physical activity. But this is not the case. If you only exercise and follow your usual diet, the subcutaneous fat will not be burned as quickly and efficiently. The calories going in and the calories going out will be equal.
Fat tissue begins to come out with sweat, as it is mostly water, and is burned off, as it is the body's energy stores. By shedding excess fat, the muscle tissue that has been exercised will prevent the skin from sagging or sagging.
Body morphology
A person who weighs one hundred kilograms will lose ten kilograms much faster than a person who weighs sixty. But it will also resume faster. Many are pathologically prone to overweight, so they need to train throughout their lives. The slightest rest can make the pounds lost in a few weeks.
Do not give up if after a few weeks the scale shows minus 300-500 grams. Heavy training and weight loss are not immediate, but the effect. After a few weeks, the jump can reach minus 2-3 kg.
The desire to get the body back in shape is always commendable. You don't need to train until you pass out or starve yourself for several weeks. By doing everything on time, gradually and with patience, you can achieve the desired result.