In every season 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 is BMI, BJU 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 will do your best, but you will 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
No change will begin until you are properly motivated. What is motivation? The meaning of the action. Losing weight should be meaningful and achieve some goal. Wearing your favorite jeans, taking revenge on your ex-husband, improving your health, surprising everyone at a high school reunion - all these are great incentives to start moving towards your dream figure.
If you only have a vague "lose weight" in your head, the weight won't budge. The body doesn't understand why it should worry so much. Outline 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 candy is not needed for tea.
Hang a bikini mockup on the refrigerator. Do you think this is a trivial method? But it really works, especially at night, when a piece of sausage seems even sweeter than during the day.
Habits: how to transform harm into benefit
British scientists recently noticed thisusefulhabits are formed in 66 days. It's been two months. There is therefore no need to rush headlong 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 dumplings for lunch. Therefore, do not shock the body, gradually replace bad habits with useful ones.
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 consistently stick to your new habits, you will noticeably lose weight to your desired size. Furthermore, you will keep the results 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 while brushing your teeth, do you? Imagine that soon, within a couple of months, even healthy eating and exercise will stop scaring you and will become part of a healthy and active life.
Setting the mode
Don't understand why you eat too much? Or why doesn't a piece go down your throat in the morning, but in the evening, please, whole bowls?
Review your routine. Checklist to help:
- at least 8 hours of sleep,
- no stress,
- five meals a day,
- breakfast is mandatory,
- also snacks.
Lack of sleep increases appetite. And even a middle school student knows how sweet it is to eliminate stress. And a lot, a lot! – It is important to follow a diet. Calories should enter the body gradually. This will provide you with energy for the whole day and prevent you from overeating. Don't forget to eat breakfast - this is the key to avoiding eating unhealthy cutlets in the evening. The more satisfying your breakfast, the less you will want to eat during the day.
Appropriate nutrition
Calorie content
When it comes to nutrition, correctly calculating 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 - physical exercise 3 times a week,
- 1. 46 – sport 5 times a week,
- 1. 55 – intensive sport 5 times a week,
- 1. 64 – exercise every day,
- 1. 72 – daily intensive sport,
- 1. 9 – daily activities and physical work.
So, for example, a girl 165 cm tall and weighing 55 kg who does not play sports needs to consume 1482 kcal per day to avoid gaining weight. And to effectively lose weight at home, you need to reduce the number of calories by about 200. Not so much, but the result will be noticeable. 1282 Kcal per day - and excess weight will begin to melt away. No hunger strike.
By the way, about the hunger strikes. Forget it! In stressful situations, the body begins to store fat in reserve, just in case. You can starve and the weight will remain. And even if you lose weight, you will return to your normal diet and gain even more. The same "swing" effect. The same goes for diets.
Myths about nutrition
Diets
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 hard blow to the kidneys and, moreover, to constipation, since without fiber our gastrointestinal tract suffers and cannot digest food properly.
And an extremely low calorie intake (for example, an apple diet) causes a "swing" effect. A week, or even two, of suffering for the sake of a short-lived result. Plus, there's nothing worse than eating the same type of food day after day. Mood worsens, hunger increases - the possibility of exhaustion is too great.
Fat rejection
The body needs minerals, fiber, vitamins. At the same time, many vitamins are dissolved with the help of fats. That is, if you remove 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 removing fat "to zero". Just limit your consumption. And give preference to unsaturated fats. This will be discussed below.
Insufficient water
Any weight loss and, in principle, proper nutrition must be accompanied by an adequate drinking regime: approximately 8 glasses of clean water (! ) per day. Juices, fruit drinks, coffee do not count as water. You'll be surprised at how quickly your weight will start to come off if you drink enough water daily. The swelling will disappear, the body will begin to get rid of toxins.
Don't eat after 6pm
The most common myth. It's mentally difficult, your stomach growls, your saliva flows, but it makes minimal sense. Modern nutritionists recommend not eating three hours before bedtime. That is, if you go to bed around midnight, then eat at 9pm for your health, but don't overeat.
Questions about proper nutrition
The entire product set 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? Wholemeal bread, cereals, porridge, lentils, durum wheat pasta.
At the same time, there are also simple carbohydrates that burn quickly, do not fill you up and are stored as excess fat. It is found in sugar and in all products that contain it: sweets, carbonated drinks, juices, buns. If our goal was to maintain weight, 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 simple carbohydrates from the word "completely".
Carbohydrates are also found in fruit in the form of fructose. Therefore, although fruits are rich in vitamins, the norm for those losing weight is 2 fruits per 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
Correct nutrition cannot do without proteins. The protein norm is 1-2 grams per kilogram of weight. A woman weighing 60 kg needs to consume approximately 120 grams of protein per day. Where to look for proteins? In meat, fish, seafood, poultry, eggs and dairy products. When losing weight, you should forget:
- pig,
- full-fat 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
Under no circumstances should you completely give up fat 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 hips 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 beneficial microelements, including Omega-6 and Omega-3.
- vegetable oils,
- peanuts,
- fatty fish.
These products can be safely included in your diet, but you should not abuse them. A handful of nuts, a portion 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 (with the exception of 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 (huge 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 it? If you want, then you can. But once a week, in small quantities and in the first half of the day. Then your little weakness will not turn into fat deposits.
Results
By understanding how important the nutritional pyramid is, 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 denser your breakfast, the less you will want to eat during the day. |
| 10: 00 – snack | Don't skip a snack. It can consist of nuts and some fruits to fuel your brain with glucose and healthy fats. |
| 1. 00pm – lunch | The largest meal, which should contain proteins, carbohydrates, fats and fiber. For example, buckwheat with stewed meat and vegetable salad dressed with olive oil. |
| 4: 00 pm – snack | At this time, the ideal would be to prepare a milk-based snack: kefir, natural yogurt, low-fat cottage cheese. You can add berries. |
| 7. 00pm – dinner | No carbs before bed! Dinner is made up of protein and fiber. For example, steamed fish with a vegetable side dish of broccoli and cauliflower. |
Nutritional 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. Apparently healthy foods often contain hidden sugars and fats. For example, dried fruit and sweet yogurts labeled fat-free are high in sugar.
- Use a sweetener. For example, stevia instead of sugar. Almost zero calories, 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 also indulge in 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 have eaten during the day. This way you will save yourself unnecessary snacks and tasty bits in secret.
- Acalorie counterit will help you figure out if you've gone too far with your portion size.
For example, you can install an application on your smartphone.
It helps you track your diet, plan menus, count calories, and track your daily protein, fat, and carbohydrate ratio. Contains a very large database of products, including those purchased in store.
Sports to lose weight
If you are determined to lose weight, you can't do it without sport. It should be present in your life every day. You can lose weight effectively at home, without going to the gym. At least at the beginning.
Cardio training
Cardio training trains the heart muscle. That same feeling when your heart is ready to jump out of your chest and shortness of breath appears, especially for beginners. Cardio helps burn fat.
What can be called cardio training? Running, jumping, cycling, walking fast. For starters, start walking more. To lose weight you just need 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 to your phone, so you'll know exactly how many steps have been taken, kilometers traveled and calories burned.
Then you can add more cardio exercises. The fastest way to lose excess weight: running and jumping rope.
Fat starts burning 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 spent to maintain the greater amount of muscles. The more muscle you have, the faster your metabolism will be. Therefore, it is important to add strength training to your cardio training.
The most useful exercises for developing muscles and endurance (you can use fitball as sports equipment):
- squats,
- you sink,
- straight twists,
- oblique twists,
- bar,
- Burpees
Training example
It is recommended to do a full workout at least three times a week. It should consist of cardio and strength exercises. For example:
- heating,
- half an hour on the skipping rope,
- 30 squats and lunges on each leg,
- 30 straight and oblique crunches,
- 15 push-ups
- resistance bar,
- hitch.
Warm-up: a little exercise before training. Spin everything that spins. Fold anything that folds. These are bends, rotations of the head, arms and legs.
Cool down: get your breathing back in order. You can gently stretch the trained muscles.
Change exercises periodically as the muscles get used to the load. The more varied the training, the better the progress will be.
Sports mistakes
Bet exclusively on sports
That is, torment yourself in the gym, but do not change your diet in any way. You can run as many kilometers as you want per day and lift a hundred kilogram barbell, but as long as the number of calories exceeds the norm, there will be no results. More precisely, you will be more toned and your muscle corset will strengthen, but this will not affect your volume. If you exceed your daily calorie intake, fat is not burned.
The judge only changes based on the scale
Of course, the main indicator of weight loss is the number on the scale. Therefore, weighing yourself periodically is very useful and motivating. But as muscle mass increases, the volumes 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 volumes.
It is very useful to photograph yourself in a dressing gown. Then you will not miss a single change in your figure.
Sports assistants
There are many smartphone applications containing both complete workouts and individual exercises. You can choose a program for yourself and follow it, or you can create your own personal workout from different programs (planks, squats, burpees).
Instead of a conclusion
Remember, weight loss only happens if the number of calories burned is greater than the number of calories consumed per day. You can run tens of kilometers, but at the same time exceed your calorie intake with fruit and not lose weight. Or you can eat healthy, but don't waste calories, not 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. Check your diet, don't forget about training – and soon the reflection in the mirror will start to like you.