At any time of the year, many girls are faced with the question of how to lose weight at home. What is the secret formula that leads to impressive results?
Read about the importance of motivation, what BMI, BJU are, and other scary words in the article below.
How to lose weight at home?
First of all, go to the doctor and get tested. Check if you have any disease that prevents you from losing weight effectively at home: genetic and hormonal. Otherwise, you'll do your best, but you'll never see a decent result on the scale.
Calculate your Body Mass Index (BMI): weight (kg) / (height (m))². Do you really need to lose weight? BMI exceeds 25: lose weight urgently!
Motivation
Changes will not occur until you are properly motivated. What is motivation? The meaning of the action. Losing weight must be significant and achieve some goal. Putting on your favorite jeans, getting revenge on your ex-husband, improving your health, surprising everyone at a high school reunion - these are all great incentives to start moving towards the figure of your dreams.
If you just have a vague "lose weight" in your head, the weight won't budge. The body doesn't understand why it should bother so much. Describe your reasons more clearly, write them on a sticky note and stick them on your monitor or anywhere else visible. Then you will definitely remember why this sweet is not needed for tea.
Hang a bikini model on your refrigerator. Do you think this is a hackneyed method? But it really works, especially at night, when a piece of sausage seems even sweeter than during the day.
Habits: how to turn harm into benefit
British scientists recently observed thatusefulHabits are formed in 66 days. That's two months. Therefore, it is not necessary to rush into the pool and radically change your life in one day, depriving yourself of your usual food and loading yourself with excessive physical activity.
Let yourself get used to the new flow of life. You constantly ate sandwiches for breakfast and meatballs for lunch. Therefore, do not surprise the body, replace bad habits with useful ones gradually.
Yes, this approach does not promise to lose weight in a week, but in three months you will not recognize yourself, and this will be just a small step towards your new, slim and healthy self. If you maintain your new habits consistently, you will lose weight noticeably until you reach your desired size. Plus, you will keep the results for a long time. No swing effect. This is the most important advantage of gradual weight loss.
By the way, an action that does not cause internal protests is considered a habit. You don't feel sad while brushing your teeth, right? Imagine that healthy eating and exercise will soon, in just a couple of months, stop scaring you and will become part of a healthy and active life.
Setting the mode
Don't you understand why you overeat? Or why in the morning a piece does not go down the throat, but in the evening, please, whole bowls?
Review your routine. Checklist to help:
- at least 8 hours of sleep,
- without stress,
- five meals a day,
- breakfast required,
- snacks too.
Lack of sleep increases appetite. And even a high school student knows how sweet it is to eliminate stress. And much, much! – It is important to follow a diet. Calories must enter the body gradually. This will give you energy for the entire day and prevent you from overeating. Don't forget to eat breakfast: this is the key to not ending up eating unhealthy cutlets at night. The more satisfying your breakfast is, the less you will want to eat during the day.
Proper nutrition
Calorie content
When it comes to nutrition, the correct calculation of calories is very important. You can use the modern Mifflin-San Geor formula:
10 x weight (kg) + 6. 25 x height (cm) – 5 x age (years) – 161
The result obtained must be multiplied by the physical load coefficient:
- 1. 2 – minimal physical activity (walking),
- 1. 37 - exercise 3 times a week,
- 1, 46 – sports 5 times a week,
- 1, 55 – intensive sports 5 times a week,
- 1. 64 – exercise every day,
- 1, 72 – daily intensive sports,
- 1. 9 – daily activities and physical work.
So, for example, a girl who is 165 cm tall and weighs 55 kg who does not play sports needs to consume 1482 kcal daily to not gain weight. And to lose weight effectively at home, you need to reduce the number of calories by about 200. Not so much, but the result will be obvious. 1282 Kcal a day - and excess weight will begin to disappear. No hunger strikes.
By the way, about the hunger strikes. Forget it! In stressful situations, the body begins to store reserve fat, just in case. You can starve and the weight will stay. And even if you lose weight, you'll go back to your normal diet and gain even more. The same "swing" effect. The same applies to diets.
Nutrition myths
Subsistence allowance
Many people try to lose weight by following popular diets (Dukan, Atkins). They are designed to increase book sales, but not to help you lose weight. A bias in one direction in nutrition harms the body. For example, a protein diet is a blow to the kidneys and, in addition, constipation, since without fiber our gastrointestinal tract suffers and cannot properly digest food.
And a greatly reduced caloric intake (for example, an apple diet) causes a "swing" effect. A week, or even two, of suffering for a short-lived result. Plus, there's nothing worse than eating the same type of food day after day. The mood worsens, hunger increases: the possibility of having a nervous breakdown is too great.
Fat rejection
The body needs minerals, fiber, vitamins. At the same time, many vitamins dissolve with the help of fat. That is, if you eliminate absolutely all fat from your diet, these vitamins simply will not be absorbed. And at the same time, hair will fade, wrinkles will deepen, and nails will become brittle. Therefore, it is not worth eliminating fat "to zero". You just need to limit your consumption. And give preference to unsaturated fats. This will be discussed below.
There is not enough water
Any weight loss and, in principle, proper nutrition, must be accompanied by a suitable drinking regimen: about 8 glasses of clean water (! ) per day. Juices, fruit drinks, and coffee do not count as water. You'll be surprised how quickly you'll start losing weight if you drink enough water each day. The swelling will disappear and the body will begin to get rid of toxins.
Do not eat after 18: 00
The most common myth. It's mentally difficult, your stomach growls, your saliva flows, but it makes a modicum of sense. Modern nutritionists advise not to eat three hours before bedtime. That is, if you go to bed around midnight and then eat at 9 p. m. m. for your health, but don't overeat.
Questions about proper nutrition.
The entire set of products can be clearly illustrated with a diagram:
carbohydrates
Carbohydrates should make up the majority of your diet; They provide energy to the body. What foods are rich in "healthy" complex carbohydrates? Whole wheat bread, cereals, porridge, lentils, durum wheat pasta.
At the same time, there are also simple carbohydrates that burn quickly, do not satisfy and are stored as excess fat. It is found in sugar and in all products that contain it: candies, soft drinks, juices, buns. If our goal was to maintain weight, then a little sugar wouldn't hurt: once a week, twice at most. But if you need to lose weight, you will have to temporarily forget about the word "completely" simple carbohydrates.
Carbohydrates are also found in fruits in the form of fructose. Therefore, although fruits are full of vitamins, the norm for those who lose weight is 2 fruits a day. And grapes and bananas will have to be excluded until the weight normalizes.
A minimum of carbohydrates is found in vegetables. Vegetables are our friends. They can be consumed in unlimited quantities. The main advantages: satiety and a powerful dose of vitamins, minerals and trace elements.
squirrels
Proper nutrition cannot do without proteins. The protein norm is 1 to 2 grams per kilogram of weight. A woman weighing 60 kg needs to consume about 120 grams of protein per day. Where to look for proteins? In meat, fish, shellfish, poultry, eggs and dairy products. When it comes to losing weight you should forget about:
- pig,
- fatty dairy products.
To lose weight faster, you should focus on low-fat dairy products (cottage cheese, kefir) and dietary meat (chicken breast, turkey, white fish). You can dilute the diet with beef, offal (liver, hearts), red fish (salmon).
Fats
In no case should you completely give up fats while losing weight. But you need to understand the difference between saturated and unsaturated fats.
Saturated fats are not completely absorbed by the body and are deposited on the sides and buttocks. They are easily distinguished because they harden at room temperature.
- Coconut oil,
- fatty meat,
- margarine.
Saturated fats should be completely excluded from the diet.
Unsaturated fats are almost completely absorbed by the body. Contains beneficial vitamins and microelements, including Omega-6 and Omega-3.
- vegetable oils,
- walnuts,
- fatty fish.
These products can be safely included in your diet, but you should not abuse them. A small handful of walnuts, a serving of steamed salmon, a salad with a light dressing and the body will receive its beneficial substances.
List of prohibited products
- fatty foods (including dairy products),
- fried (except for frying on Teflon),
- sweets (including drinks and even juices),
- flour (especially white flour),
- starch (potatoes, rice),
- salty (salt retains water),
- fast food (this includes chips, crackers, sausages, sausages),
- mayonnaise, sauces based on it, ketchup (for any dietary salad +200 Kcal),
- alcohol (large amount of "empty calories" and increased appetite after consumption).
- Store-bought ready meals (contain too much fat, sugar and other additives).
What to do if you really want to? If you want, then you can. But once a week, in small quantities and in the first half of the day. Then your small weakness will not turn into fat deposits.
Results
By understanding how important the nutritional pyramid is, you will be able to build a competent diet that will help you lose weight quickly. Example:
| 7: 00 – breakfast | Breakfast should be filling and contain complex carbohydrates to give you a boost of energy throughout the day. The denser your breakfast, the less you will want to eat during the day. |
| 10: 00 – snack | Don't skip any snacks. It can consist of nuts and some fruits to feed the brain with glucose and healthy fats. |
| 13: 00 – lunch | The most voluminous food, which should contain proteins, carbohydrates, fats and fiber. For example, buckwheat with stewed beef and vegetable salad dressed with olive oil. |
| 16: 00 – snack | At this time, the ideal would be to prepare a dairy snack: kefir, natural yogurt, low-fat cottage cheese. You can add berries. |
| 19: 00 – dinner | No carbs before bed! Dinner is made up of protein and fiber. For example, steamed fish with a vegetable garnish made of broccoli and cauliflower. |
Nutrition assistants
- Shopping list. Always go to the store well fed and with a clear shopping list, so the temptation to buy too much will be less.
- read the labels. Study the products you put in your cart. Seemingly healthy foods often contain hidden sugar and fats. For example, dried fruits and sweet yogurts labeled fat-free are full of sugar.
- Use a sweetener. For example, stevia instead of sugar. Almost zero calorie content, but hundreds of times sweeter. Then you won't have to give up tea or sweet coffee for breakfast. And if you wish, you can even treat yourself to sweet desserts that contain a minimum of calories.
- Food diary and calorie counter.. It is very useful to keep a detailed food diary, writing down everything you ate during the day. This way you will save yourself unnecessary snacks and sneak in tasty pieces.
- TOCalories counterIt will help you understand if you have gone too far with the portion size.
For example, you can install an app on your smartphone.
It helps you track your diet, plan menus, count calories and monitor the ratio of proteins, fats and carbohydrates per day. It contains a very large database of products, including those purchased in stores.
Sports to lose weight.
If you are determined to lose weight, there is no way to do it without doing sports. He should be present in your life every day. You can effectively lose weight at home, without having to go to the gym. At least at the beginning.
Cardio workout
Cardiovascular training is training the heart muscle. That same feeling appears when the heart is about to jump out of the chest and shortness of breath, especially for beginners. Cardio helps burn fat.
What can be called cardiovascular training? Running, jumping, cycling, fast walking. To start, start walking more. To lose weight it is enough to take 10, 000 steps a day. Long walks will have a great effect on your figure and well-being.
You can download a free app on your phone and you will know exactly how many steps you have taken, kilometers traveled and calories burned.
Then you can add other cardio exercises. The fastest way to lose weight: running and jumping rope.
Fat starts to burn after half an hour of intense exercise. That is, to lose weight you need to exercise for at least 40 minutes.
strength exercises
Strength exercises strengthen muscles. The body appears toned, more calories are expended to maintain the greatest amount of muscle. The more muscle you have, the faster your metabolism will be. Therefore, it is important to add strength training to cardiovascular training.
The most useful exercises to develop muscles and endurance (you can use a fitball as sports equipment):
- squats,
- lunges,
- straight turns,
- oblique turns,
- bar,
- Belching
Training example
It is advisable to do a complete workout at least three times a week. It should consist of cardiovascular and strength exercises. For example:
- heating,
- half an hour jumping rope,
- 30 squats and lunges with each leg,
- 30 straight and oblique abdominals,
- 15 push-ups
- resistance bar,
- hitch.
Warm-up: a little exercise before training. Spins everything that spins. Bend everything that bends. These are curves, rotations of the head, arms and legs.
Cool down: get your breathing in order. You can gently stretch the worked muscles.
Change exercises periodically as your muscles get used to the load. The more varied the training, the better the progress.
sports mistakes
Bet exclusively on sports
That is, torment yourself in the gym, but do not adjust your diet in any way. You can run as many kilometers a day as you want and lift a hundred-kilogram barbell, but as long as the number of calories exceeds the norm, you will not get any results. Specifically, you will be more toned and your muscle corset will be strengthened, but this will not affect your volume. If the daily calorie intake is exceeded, fat is not burned.
The judge changes only by scales.
Of course, the main indicator of weight loss is the number on the scale. Therefore, weighing yourself periodically is very useful and motivating. But when muscle mass increases, the volumes may change, but the weight remains the same. After all, muscle weighs more than fat.
To track real changes in your figure, not only weigh yourself, but also measure volumes.
It is very useful to photograph yourself in a negligee. Then you won't miss a single change in your figure.
Sports assistants
There are a large number of smartphone applications that contain both complete workouts and individual exercises. You can choose one program and follow it, or you can create your own personal workout from several programs (plank, squats, burpees).
Instead of a conclusion
Remember, weight loss occurs only if the number of calories burned is greater than the number of calories consumed per day. You can run dozens of kilometers, but at the same time exceed your caloric intake with fruits and not lose weight. Or you can eat healthy, but not waste calories, even by walking. The result will be the same: unchanged weight.
Therefore, to the question "how to lose weight quickly" there is only one answer: sport and nutrition, nutrition and sport. Without one thing, a miracle will not happen and the weight will not decrease. Take care of your diet, don't forget about training and soon the reflection in the mirror will begin to please you.