Get rid of excess weight at home dreaming almost every second person, but how to start to lose weight, knows not everyone.
For this reason, the process of losing weight is systematically stored in the "tomorrow", and, moreover, so far only added. A visual guide to action – it is exactly what we need.
When you have a clear plan that determines the sequence of the process, the man is easier to begin to lose weight. Made a step by step guide, and call it "how to start weight loss".
Step №1. Analysis and self-test
Determine the target, it is necessary to keep self-diagnosis. This is an important stage begins weight loss, because the result becomes the only measure, about which it is necessary to remember in the course of the entire program.
- Perform calculations of ideal weight for yourself. You can use a calculator to calculate the ideal weight or take as a basis that the weight at which you once felt comfortable and well. Remember that the ultimate goal should be realistic, therefore, do not overestimate your strength and capabilities.
- Make a basic measurement of the volume of the body (breasts, abdomen, hips, thighs). In the process of weight loss there are times when the weight of "stands" on the spot, and the volume continued to shrink.
- Write down the starting measurement on the notepad.
- To be easier for you to track your results, download the sign, in which you can mark your measurement and date of measurement. (the link goes to yandex disk — it is completely safe and free)
The psychological aspect of. Many people honestly ask yourself the question: "Why can't I stop drinking?". Sometimes becomes the cause of stress, depression, chronic lack of sleep, fatigue – these moments too is necessary to fight. For better motivation find your motivation.
Say "NO" to unhealthy foods
Step №2. They gave aim and timing
You have made calculations and have obtained some results – they become the main goal, which is possible to visualize, to hang on. Make a colorful poster, placed on a prominent place your photos, where you yourself like and so on
Set a realistic time frame. Not the rush of events, rapid weight loss leads to the same rapid weight return either to a breakdown. Optimal reduction of body weight – 3-4 kg per month. Weigh yourself 1 time a week, and provides the results in a diary.
Step №3. We look forward calorie diet
How to lose weight at home: step-by-step instructions
Many people are overweight and do not want, or cannot attend the gym. They are sitting at home and want to lose weight. Yes, it is possible and at home, how to lose weight, but to train and still have. But, first things first.
In general, weight loss in the domestic conditions do not differ from weight loss in the gym (because the body-it is one and the same) and consists of four components:
- Diet (40% success)
- Cardio-load (30% success)
- Comprehensive exercises (20% success)
- Sports nutrition (10% success)
These ingredients are arranged in descending order according to their importance. If sports nutrition can be neglected, and it is not a necessity, it is a diet – this is the basis. With her and start.
By the way, forgot to warn you that the topic of weight loss at home – too extensive to fit it in one article. So this article will consist of links to other articles.
Diet
In the us the site is already ready-menu for weight loss. There is no need to invent anything. Just follow these menu. Here they are:
- The bottom menu for weight loss
- Male menu for weight loss
Who doesn't want to count anything, it is possible to go the other way – compile your menu. But for this it is necessary to know the basic principles of nutrition for weight loss: the 5 principles of eating in weight loss. And also to know how much you need to eat kcal a day: How many calories you need to consume a day to lose weight
Cardio-the load
It aims to speed up your metabolism and make your body expend more energy. For example, a girl weighing 60 kg for 30 minutes of slow running will pay approximately 350 kcal. And it is about 20% of its daily cost.
As cardio will suit any physical activity in which your average heart rate is around 130 beats per minute, or higher. This can be running, weights, swimming, cycling, playing football, sex. Yes, what you want.
A very important parameter – the frequency of cardio. Better to work out 3 days in a row for 30 minutes, than one day, 1.30. Ideally you should be 4 – 5 cardio a week at least 40 minutes. From 40 minutes to 60. But in that case, if you are not using a third component.
Comprehensive exercises
We have in mind exercises with dumbbells, barbells and other load. Many are asking: why are they needed, if the goal – to lose weight. The answer is simple. These workouts only need to the most keep your muscles from degradation.
Agree that a beautiful character is built not only from the lack of fat, but even when there's enough muscle. When you start to lose weight – the body burns indiscriminately and fat, and muscles.
And strength training "forcing" your body to the muscles. They as if to tell him: "Dude, you see that the external environment forces you to work your muscles.
Save them! In such conditions you will throw".
Complexes of exercises at home for weight loss for women:
And for the men:
4. Sports nutrition
This item is required for weight loss. But sports nutrition can facilitate and expedite this process. These include a comprehensive fat burners, L-carnitine, protein, and amino acids. At today's prices on sports nutrition, you will have a month spend about 3000 – 6000 rubles. For the details here: What is sports nutrition is good for weight loss.
Once again, this component of weight loss is optional. But with proper use, it's fine, you can help those who weight loss is very hard.
Conclusions
1. As you can see, the process of weight loss is built not only on the one diet. More precisely, can be built only on a diet. And you will actually lose weight, though not as efficiently. But, first of all, in such cases, the diet should be more than hard. And it is unlikely you will be able to stick to such a diet for life. And secondly, along with the fat gone, and your muscles. Muscles and leave early.
2. Personally, I advise all the 4 folders to introduce at the same time. However, if you have a very weak physical preparation, then the first month it is possible to restrict some complex exercises without the cardio.
3. The optimal rate of weight loss of 4-5 kg per month. If you lose weight faster, it means that they are losing along with the fat and muscles too.
4. If you are running and cardio, and a set of exercises, then ideally it should be about 5 workouts in a week. 2 – 3 cardio and 2 – 3 exercises with barbells and dumbbells.
How to eat properly to lose weight
Not only in our country but all over the world huge numbers of people who suffer from obesity. Even if the weight isn't going through per hundredweight, many appear rounded belly are and the desire to get rid of him. But not all so simple.
Excess weight accumulated for many reasons: a variety of hereditary diseases, way of eating, lifestyle, characteristics and preferences in the diet, the amount of absorbed food, value for income and so on. Agree, if you traveled and from day to day, a dozen miles away, barely appeared roundness in the abdominal area.
If the cause is a disease, then can not do without consultation with a doctor. Without the help of a specialist just a few, what you can do. But if the excess weight has appeared from a desk job, love to lie down on the couch on the daily consumption of burgers and products from a number of BS, then it is up to you to decide to lose weight, or further putting on weight.
Measures
Overweight – this is a serious problem, a few extra pounds affects the health and performance. So run the situation is not worth it. Even if it would sometimes load yourself physically: do exercises in the morning, run several times a week, use the stairs, not the elevator. All of these actions are basic and require a huge effort and the result may surprise you.
If you have decided to lose weight, read the information. It is not appropriate to immediately rush to the first came across the diet or follow the recommendations of a friend's once a day and drink a tablespoon of water. Do extremes, make your own.
It is necessary to consult with a dietitian or endocrinologist, who appreciate the health status, determine the rate of redundancy loss, give recommendations for a balanced diet and how it is necessary to improve the regime of work and rest, will recommend you the correct diet. Drastic changes in lifestyle should be done to endanger the health. The body, on the contrary, it will store even more fat in the body, and you jam in a bad mood.
The decision to bring into their lives a little sport just welcome. But not his abuse. There is no need every day to run around the house for an hour. First of all, the organism is not prepared for such a sharp stress. Secondly, you yourself already after a few days you give up from the idea that to lose weight and get back to cakes and dessert.
The main thing is to gradually change your regimen. Give up fatty foods and follow short walks in the morning, complicate your mode and start to run, going to give you a appropriate diet.
What is the most important thing when weight loss is not only to establish the correct mode of the day, but also to eat properly. From that, what power and in what quantity will receive the body, it depends the success of your next program, how to get rid of excess kilograms.
Important to solve two tasks:
- Determine how many pounds you plan to come, after the passing lane obstacles in the form of a special regime of food.
- Learn to plan a set of products and their number, drawing, counting calories.
Diary, put all of your snacks and full lunches, breakfast and dinner. It allows you to calculate the number of calories you have used for the last day.
Next step – please exclude from your diet foods that prevent achieve the goal:
- Cakes and buns.
- Smoked foods.
- Fat varieties of meat and fish, pickled vegetables.
- Potatoes.
- Biscuits, gingerbread and the like.
- Candy and sweets, cakes and pastries (well, at least for a time).
The list is quite long, but these products main. And than one must eat to not only not starve to death, and yet and stock up on energy for the whole day?
- A variety of soups — they are useful and nutritious.
- Meat — lean (veal, beef, poultry) and fish (cod, perch, perch, Pollock) is not prohibited. Their number should be limited. And eat fried form.
- Eggs.
- The vegetables and fruit. They have a lot of vitamins.
- Tea, coffee.
- Dairy products.
- Pasta and cereals.
- Bread with bran from the wholemeal flour.
- Vegetable oil.
But that doesn't mean that these foods you can eat in any quantity and eat during the day. Sense power mode is to consume as much food as they need for the activity.
A detailed diet for the week
On the day, you need about 2500 calories. When triple meal, post is the following:
- Breakfast – 35%
- Lunch – 40%
- Dinner – 25%
Make a menu for the whole week. Be fantasy, liven up the menu, to make it complete. We present the different possibilities of food intake, and you can choose the right one for yourself.
Breakfast
- Oatmeal on the water (you can add nuts and raisins), a glass of milk, two eggs.
- Mashed potatoes, boiled fish, a glass of milk.
- Muesli with milk (either dry breakfast), one egg, juice.
Applesauce
- Banana, orange and yogurt.
- Cottage cheese low fat, cream, apple.
- A glass of milk and pancakes with cottage cheese.
Lunch
- Soup, buckwheat porridge with mushrooms, pumpkin salad with tomatoes and juice.
- Ear, slicing meat, vegetables, a glass of juice.
- Soup, buckwheat porridge, zrazy, cocoa.
Snack
- The fruit yoghurt.
- Vegetable salad with sour cream, juice.
- Sandwich with cheese, a glass of milk.
Dinner
- Vinaigrette, chicken meat boiled, green tea.
- Meatball, Greek salad, a glass of milk.
- Chicken, vegetable salad, tea.
This is only a sample menu, number of meals and set of products. Try to avoid monotony. You need to have the joy of meals and a complete set of useful substances.