In any 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 BMI, BJU and other scary words are 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 diseases that prevent you from effectively losing weight at home: genetic and hormonal. Otherwise, you will try 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 changes will begin until you properly motivate yourself. What is motivation? The meaning of the action. Losing weight should be meaningful and achieve some goal. Putting on 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 the figure of your dreams.
If you only have a vague "lose weight" in your head, the weight won’t move. The body does not understand why it should bother itself so much. Outline your motives more clearly, write them down on a sticky note and stick them on your monitor or any other visible place. Then you will definitely remember why this candy is unnecessary 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 noted thatusefulhabits are formed in 66 days. That is two months. Therefore, there is 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, 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 stick to your new habits constantly, you will noticeably lose weight to your desired size. In addition, you will retain 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 protest is considered a habit. You don't feel sad while brushing your teeth, do you? Imagine that healthy eating and exercise will soon, in just a couple of months, also stop scaring you and become part of a healthy and active life.
Setting the mode
Don't you understand why you overeat? Or why doesn’t a piece go down your throat in the morning, but at night - please, whole bowls?
Review your routine. Checklist to help:
- at least 8 hours of sleep,
- no stress,
- five meals a day,
- breakfast is required,
- snacks too.
Lack of sleep increases appetite. And even a junior high school student knows how sweet it is to eat away stress. And very, very! – It is important to follow a diet. Calories should enter the body gradually. This will provide you with energy for the whole day and save you from overeating. Don't forget to have breakfast - this is the key to ensuring that you don't end up eating unhealthy cutlets in the evening. The more satisfying your breakfast, the less you want to eat during the day.
Proper nutrition
Calorie content
In matters of nutrition, 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 – intensive sports daily,
- 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 daily 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 obvious. 1282 Kcal daily - and the excess weight will begin 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 will remain. And even if you lose weight, you will then return to your normal diet and gain even more. 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 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 digest food properly.
And a colossally reduced caloric 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. In addition, there is nothing worse than eating the same type of food day after day. The mood worsens, hunger increases - the chance of a breakdown is too great.
Refusal 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 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". 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 proper nutrition in principle, must be accompanied by a proper drinking regimen: about 8 glasses of clean (! ) water per day. Juices, fruit drinks, coffee do not count as water. You will be surprised how quickly the weight will start to come off if you drink enough water per day. Swelling will go away, the body will begin to get rid of toxins.
Do not eat after 18: 00
The most common myth. It’s mentally hard, your stomach is growling, your saliva is flowing, but there’s minimal sense. Modern nutritionists advise not to eat three hours before bedtime. That is, if you go to bed around midnight, then eat at 9 pm for your health, just 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 the body with energy. What foods are rich in "healthy" complex carbohydrates? Whole grain bread, cereals, porridge, lentils, durum wheat pasta.
At the same time, there are also simple carbohydrates that burn quickly, do not satiate you and are stored as excess fat. It is found in sugar and in all products containing it: candy, soda, juices, buns. If our goal was to maintain weight, then a little sugar wouldn’t hurt – once a week, twice at the 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 fruits in the form of fructose. Therefore, although fruits are full of vitamins, the norm for those losing 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 eaten 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 1-2 grams per kilogram of weight. A woman weighing 60 kg 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:
- pork,
- fatty dairy products.
In order 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 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 in the sides and butt. They are easily distinguished by the fact that they harden at room temperature.
- Coconut oil,
- fat meat,
- margarine.
Saturated fats should be completely excluded from the diet.
Unsaturated fats are absorbed almost completely by the body. Contains vitamins and beneficial microelements, including Omega-6 and Omega-3.
- vegetable oils,
- nuts,
- fatty fish.
These products can be safely included 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 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).
- ready-made store-bought meals (they 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 little weakness will not turn into fat deposits.
Results
By understanding how important the nutrition 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 an energy boost for the whole day. The denser 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 fuel the brain with glucose and healthy fats. |
| 13: 00 – lunch | The most voluminous meal, 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, it would be ideal to make a dairy snack: kefir, natural yogurt, low-fat cottage cheese. You can add berries. |
| 19: 00 – dinner | No carbs before bed! Dinner consists of protein and fiber. For example, steamed fish with a vegetable side dish of broccoli and cauliflower. |
Nutrition assistants
- Shopping list. Always go to the store well-fed and with a clear shopping list, then the temptation to buy too much will be less.
- Read the labels. Study the products you put in your cart. Often, seemingly healthy foods contain hidden sugar and fat. For example, dried fruits and sweet yoghurts labeled zero fat 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 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, noting everything that was eaten during the day. This way you will save yourself from unnecessary snacks and sneaking tasty pieces.
- Acalorie counterwill help you understand whether you have gone too far with the serving 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 ones.
Sports for weight loss
If you are determined to lose weight, there is no way you can do this without sports. 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 is training 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, fast walking. For starters, 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 application to your phone, then you will know exactly how many steps were taken, kilometers walked and calories burned.
Then you can add other cardio exercises. The fastest way to lose excess weight: running and jumping rope.
Fat begins to burn after half an hour of intense exercise. That is, in order to lose weight, you need to exercise for at least 40 minutes.
Strength exercises
Strength exercises strengthen muscles. The body looks toned, more calories are spent to maintain the increased amount of muscle. The more muscle you have, the faster your metabolism. Therefore, it is important to add strength training to cardio training.
The most useful exercises for developing muscles and endurance (you can use a fitball as sports equipment):
- squats,
- lunges,
- straight twists,
- oblique twists,
- bar,
- Burpees
Example workout
It is advisable to do a full workout at least three times a week. It should consist of cardio and strength exercises. For example:
- warm-up,
- half an hour on the jump rope,
- 30 squats and lunges on each leg,
- 30 straight and oblique crunches,
- 15 push-ups
- endurance bar,
- hitch.
Warm-up – a little exercise before training. Spin everything that spins. Bend everything that bends. These are bends, rotations of the head, arms and legs.
Cool down – getting your breathing in order. You can gently stretch the worked muscles.
Change exercises periodically as the 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 like and lift a hundred kilogram barbell, but as long as the number of calories exceeds the norm, there will be no result. More precisely, 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 does not burn.
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, volumes can change, but 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 negligee. Then not a single change in your figure will escape you.
Sports assistants
There are a huge number of smartphone applications containing both complete workouts and individual exercises. You can choose one program for yourself and stick to 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 tens of kilometers, but at the same time exceed your calorie intake with fruits and not lose weight. Or you can eat healthy, but don’t waste any calories at all, even on walking. The result will be the same - unchanged weight.
Therefore, to the question "how to lose weight quickly" there is only one answer: sports and nutrition, nutrition and sports. Without one thing, a miracle will not happen and the weight will not decrease. Watch your diet, don’t forget about training – and soon the reflection in the mirror will begin to please you.