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 produces impressive results?
Read about the importance of motivation, what BMI, BJU and other scary words are in the following article.
How to lose weight at home?
First, go to the doctor and get tested. Check whether you have any diseases that prevent you from losing weight effectively at home: genetic and hormonal. Otherwise, you will do your best, but you will never see a decent result on the scales.
Calculate your body mass index (BMI): weight (kg) / (height (m))². Do you really have to lose weight? BMI over 25 – lose weight urgently!
motivation
No changes will begin until you motivate yourself properly. What is motivation? The meaning of the action. Losing weight should be meaningful and achieve a specific goal. Putting on your favorite jeans, getting revenge on your ex-husband, improving your health, surprising everyone at a class reunion - all of these are great incentives to get closer to the figure of your dreams.
If you only have a vague "losing weight" in your head, the weight won't move. The body won't understand why it should try so hard. Outline your motives more clearly, write them on a piece of paper and stick it on your monitoror in another clearly visible place. Then you will definitely remember why this sweet is unnecessary for tea.
Hang a bikini model on your fridge. 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 discovered thisusefulHabits are formed in 66 days. That's two months. Therefore, there is no need to plunge headlong into the pool and radically change your life in one day, giving up your usual food and straining yourself with excessive physical activity.
Get used to the new flow of life. You constantly ate sandwiches for breakfast and dumplings for lunch. Therefore, do not shock the body, but gradually replace bad habits with useful ones.
Yes, this approach does not promise weight loss 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 stick to your new habits consistently, you will noticeably lose weight to your desired level. What's more, the results stay with you for a long time. No "swing" effect. This is the most important benefit of gradual weight loss.
By the way, an action that does not cause internal protest is considered a habit. You don't feel sad when you brush your teeth, do you? Imagine that in just a few months, healthy eating and exercise will no longer be a fear for you and will be part of a healthy and active life.
Setting the mode
Don't you understand why you eat too much? Or why doesn't a piece go down your throat in the morning, but whole bowls in the evening?
Review your routine. Checklist to help:
- at least 8 hours of sleep,
- no stress,
- five meals a day,
- Breakfast is required
- also snacks.
Lack of sleep increases appetite. And even a middle schooler knows how sweet it is to swallow away stress. And very, very! – It is important to follow a diet. Calories should enter the body gradually. This will keep you energized throughout the day and save you from overeating. Don't forget breakfast - this is the only way to avoid eating unhealthy cutlets in the evening. The more filling your breakfast is, the less you will want to eat during the day.
Right nutrition
Calorie content
When it comes to nutrition, correctly calculating calories is very important. You can use the modern Mifflin-San Georg 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,
- Exercise 1, 46 – 5 times a week,
- 1. 55 – intensive sport 5x per week,
- 1, 64 – do sports every day,
- 1. 72 – intense exercise every day,
- 1, 9 – daily activities and physical work.
For example, a girl who is 165 cm tall and weighs 55 kg and does not exercise needs to consume 1482 kcal every day in order not to 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 visible. 1282 kcal daily – and the excess weight begins to melt away. No hunger strikes.
By the way, about hunger strikes. Forget it! In stressful situations, the body begins to store fat in reserve, just in case. You can starve and the weight remains. And even if you lose weight, you'll go back to your normal diet and gain even more weight. The same "swing" effect. The same applies to diets.
Myths about nutrition
Diets
Many people try to lose weight by following popular diets (Dukan, Atkins). They are intended to increase book sales, but not to help you lose weight. An unbalanced diet is harmful to the body. For example, a protein diet is a burden on the kidneys and also causes constipation, since our gastrointestinal tract suffers without fiber and cannot digest food properly.
And a hugely reduced calorie intake (for example, an apple diet) causes a "swing" effect. A week or even two weeks of suffering because of a short-lived result. In addition, there is nothing worse than eating the same thing day after day. The mood worsens, hunger is increasing - the risk of collapse is too great.
Rejection of fat
The body needs minerals, fiber, vitamins. At the same time, many vitamins are dissolved with the help of fat. That is, if you remove absolutely all fats from your diet, these vitamins simply will not be absorbed. At the same time, the hair fades, the wrinkles become deeper and the nails become brittle. Therefore, it is not worth eliminating fat "to zero". You just need to limit its consumption. And give preference to unsaturated fats. This will be discussed below.
Not enough water
Any weight loss and basically the right diet must be accompanied by a proper drinking routine: about 8 glasses of clean (! ) water per day. Juices, fruit drinks, coffee are not considered water. You will be surprised at how quickly weight will come off if you drink enough water every day. The swelling disappears and the body begins to eliminate toxins.
Do not eat after 6: 00 p. m
The most common myth. It's mentally taxing, your stomach growls, your saliva flows, but there's minimal meaning. Modern nutritionists recommend not eating for three hours before going to bed. That is, if you go to bed around midnight, then for health reasons eat at 9 p. m. , but don't overeat.
Questions about proper nutrition
The entire product range can be clearly illustrated using a diagram:
carbohydrates
Carbohydrates should make up the majority of your diet; they provide the body with energy. Which foods are rich in "healthy" complex carbohydrates? Whole grain bread, muesli, porridge, lentils, durum wheat pasta.
At the same time, there are also simple carbohydrates that burn quickly, are not filling and are stored as excess fat. It is found in sugar and in all products that contain it: sweets, soda, juices, rolls. If our goal is to maintain weight, a little sugar won't hurt - once a week, twice at most. But if you need to lose weight, you will have to temporarily give up simple carbohydrates from the word "complete".
Carbohydrates are also found in fruits in the form of fructose. Although fruits are full of vitamins, the norm for those who are losing weight is 2 fruits per day. And grapes and bananas must be excluded until the weight returns to normal.
Vegetables contain a minimum of carbohydrates. Vegetables are our friends. They can be eaten in unlimited quantities. The main benefits: satiety and a strong dose of vitamins, minerals and trace elements.
Squirrel
Proper nutrition cannot be achieved without proteins. The protein norm is 1-2 grams per kilogram of body weight. A 60 kg woman needs to consume about 120 grams of protein daily. Where to look for proteins? In meat, fish, seafood, poultry, eggs and dairy products. When losing weight, you should forget about the following:
- Pork meat,
- 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) and red fish (salmon).
Fats
Under no circumstances should you completely avoid fat when losing weight. However, you need to understand the difference between saturated and unsaturated fats.
Saturated fats are not fully absorbed by the body and are deposited on the sides and buttocks. They are easily distinguished by the fact that 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 vitamins and useful microelements, including Omega-6 and Omega-3.
- vegetable oils,
- Nuts,
- fatty fish.
These products are safe to include in your diet, but you should not abuse them. A small handful of nuts, a portion of steamed salmon, a salad with a light dressing - and the body receives its beneficial substances.
List of banned 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 each diet salad +200 Kcal),
- Alcohol (large amount of "empty calories" and increased appetite after consumption).
- Ready-made meals from the store (they contain too much fat, sugar and other additives).
What to do if you really want it? If you want, you can. But once a week, in small amounts and in the first half of the day. Then your little weakness will not turn into fat deposits.
Results
By understanding the importance of the food pyramid, you can build a competent diet that will help you lose weight quickly. Example:
| 7: 00 – Breakfast | Breakfast should be hearty and contain complex carbohydrates to give you a boost of energy for the whole day. The richer your breakfast, the less you want to eat during the day. |
| 10: 00 – Snack | Don't skip a snack. It can consist of nuts and some fruit to provide the brain with glucose and healthy fats. |
| 1: 00 p. m. – Lunch | The most comprehensive meal, which should contain proteins, carbohydrates, fats and fiber. For example, buckwheat with stewed beef and vegetable salad with olive oil. |
| 16: 00 – Snack | At this time, it would be ideal to prepare a milk snack: kefir, natural yogurt, low-fat cottage cheese. You can add berries. |
| 7: 00 p. m. – Dinner | No carbs before bed! Dinner consists of protein and fiber. For example, steamed fish with a vegetable side dish of broccoli and cauliflower. |
Nutritional assistants
- Shopping List. If you always go to the store full and with a clear shopping list, the temptation to buy too much will be reduced.
- Read the labels. Study the products you put in your shopping cart. Often seemingly healthy foods contain hidden sugar and fat. For example, dried fruits and sweet yogurts labeled "zero fat" are full of sugar.
- Use a sweetener. For example, stevia instead of sugar. Almost zero calories, but a hundred times sweeter. Then you don't have to miss out on sweet tea or 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, recording everything eaten throughout the day. This saves you unnecessary snacks and secret treats.
- ACalorie counterwill help you understand whether you have gone too far with the portion size.
For example, you can install an application on your smartphone.
Helps you track your diet, plan menus, count calories and monitor the ratio of proteins, fats and carbohydrates per day. Contains a very large database of products, including store-bought products.
Exercise for weight loss
If you really want to lose weight, you can't do it without exercise. He should be present in your life every day. You can effectively lose weight at home without going to the gym. At least at first.
Cardio training
Cardio training trains the heart muscle. The same feeling when the heart is ready to jump out of the chest and shortness of breath occurs, especially in beginners. Cardio helps burn fat.
What can you call cardio training? Running, jumping, cycling, fast walking. First, start by walking more. To lose weight, it is enough to take 10, 000 steps a day. Long walks have a huge impact on your figure and well-being.
You can download a free application to your phone and then know exactly how many steps you took, how many kilometers you walked and how many calories you burned.
Then you can add more cardio exercises. The fastest way to lose excess weight: running and jumping rope.
After half an hour of intensive training, fat burning begins. That is, to lose weight, you need to exercise for at least 40 minutes.
Strength exercises
Strength exercises strengthen the muscles. The body looks more toned, more calories are burned to maintain increased muscle mass. The more muscle you have, the faster your metabolism. Therefore, it is important to complement cardio training with strength training.
The most useful exercises for building muscles and endurance (you can use a fitball as a sports equipment):
- squats,
- lunges,
- straight turns,
- oblique rotations,
- Bar,
- Burpees
Sample training
It is recommended to complete a full workout at least three times a week. It should consist of cardio and strength exercises. For example:
- warm up,
- half an hour of jumping rope,
- 30 squats and lunges per leg,
- 30 straight and oblique crunches,
- 15 push-ups
- endurance bar,
- Trailer hitch.
Warm-up – a short exercise before training. Spin everything that spins. Bend anything that bends. These are bends, rotations of the head, arms and legs.
Cool down – get your breathing in order. You can gently stretch the stressed muscles.
Change exercises regularly as the muscles get used to the strain. The more varied the training, the better the progress.
Sports mistakes
Bet exclusively on sports
That is, torture yourself in the gym, but do not adjust your diet in any way. You can run as many kilometers a day as you like and lift a hundred-kilogram barbell, but as long as the number of calories exceeds the norm, there will be no result. To be more precise, you will become more toned and your muscle corset will be strengthened, but your volume will not be affected. If the daily calorie intake is exceeded, fat will not be burned.
Assess changes using the scales only
Of course, the main indicator of weight loss is the number on the scale. Therefore, it is very useful and motivating to weigh yourself regularly. However, as muscle mass increases, the volume may change but the weight remains the same. After all, muscle is heavier than fat.
To track actual changes in your figure, not only weigh yourself, but also measure the volume.
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 variety of smartphone applications that contain both complete workouts and individual exercises. You can choose one program and stick with it, or you can put together your own personal workout from several programs (plank, squats, burpees).
Instead of a conclusion
Remember that weight loss only occurs when 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 calorie intake with fruits and not lose weight. Or you eat healthily but don't waste any calories when you go for a walk. The result will be the same - unchanged weight.
Therefore, to the question "How to lose weight quickly" there is only one answer: exercise and diet, diet and exercise. Without one, no miracle will happen and the weight will not come off. Watch your diet, do not forget about training -and soon you will like the reflection in the mirror.