Everyone strives for an ideal body and a healthy lifestyle. But sometimes there is simply no time for that. Therefore, going to the gym and working out with a trainer will be over in a few weeks.
An unbalanced diet, a sedentary lifestyle, genetics, and pregnancy can all contribute to being overweight. Any excess weight has a detrimental effect on the general condition of the body. Starting from excessive stress on the joints and ending with heart problems.
Losing weight quickly at home is a reality
To slim your body at home, you need to follow a daily diet and exercise schedule or take weight loss supplements. Quite a few nutritionists say that you can choose a diet and stick to it for a certain time until you see results. This is the most effective way to lose weight.
If the question is a few pounds of fat accumulation on the sides or buttocks, then the diet option will come in handy. But, if the goal is to lose 10 kg or more, the usual diet will only help people who weigh more than a hundred kilograms. In this case, you need to reduce the portion size first.
Important!All other techniques that help to lose up to 10 kg per week destroy the human body.
Only through exercise and diet can you achieve the desired results without harming your body.
Proper nutrition or diet
To get started, you need to organize a proper diet. To do this, you should set a schedule to reduce eating to 4 meals a day. The amount eaten should not cause bloating or the feeling of overeating.
You should immediately exclude from the diet:
- sweet - sugar, sweets, cakes;
- fry - cook meat, and make salad dressings only with olive oil;
- alcohol - has the highest calorie content;
- spices - only stimulate the appetite;
- additives - mayonnaise, ketchup, sauces of inorganic origin;
- street food - fast food, eateries such as bakeries;
This is done with the goal of reducing your calorie intake throughout the day. In order for fat to be burned, the amount of calories the body takes in must be less than it uses. Therefore, people with a sedentary lifestyle are more prone to being overweight. The calories for the day are simply not used.
Drink up to five full glasses of water each day. It helps to remove harmful substances from the body, normalizes the digestive process. During physical activity, water will be actively excreted along with the deposited substances in the form of sweat.
Important!If you do physical. Exercise, diet may not be too demanding, and most importantly, you don't have to starve.
Menu
Make a menu that does not repeat for an entire week.
Sample menu:
- Breakfast. A glass of water before a meal. Porridge with milk (sand, oatmeal, muesli). Green tea kettle with unsweetened lemon (can add honey). Fruits.
- Lunch. Glass of water. Non-greasy curd mass. Eat small portions so you don't get hungry until lunch at 1 p. m. , but don't overeat.
- Dinner. Glass of water. The first dish is in the form of a soup. Meat, cereal, salad. Fruits. Drink a few extra glasses of water between dinner and lunch.
- Dinner. Salads/cereals, meat dishes, rye bread. Fresh fruit/juice. Eating should take place 3 to 4 hours before going to bed.
Sleep is an important part of weight loss
Lack of sleep can lead to sudden weight loss and harm the body. This is due to the fact that without getting enough energy during sleep, the body tries to find additional energy sources by burning fat and muscle tissue.
There are people who, on the contrary, even gain weight. The cause may be from eating too much or snacking at night. During sleep, food in the stomach is not fully digested, but begins to be deposited as fatty tissue.
The best way to lose weight is to exercise.
When exercising at home and partly outdoors, the effect will not be immediately visible. First, because the load is done primarily with the help of your body, and second, there is no motivation in the form of a coach pushing you to give your best 101%.
Morning run
The misconception that the key to a healthy life is jogging in the morning. To some extent, yes. But morning exercise also has a negative side.
The body has not yet woken up, the blood circulation is somewhat slowed down, the joints are not flexible enough, the muscles are inactive mode. Even if you stretch, such a load will be a shock to the body.
Yoga class
It's better to start your morning with a stretch or yoga. Yoga perfectly burns fatty tissues and makes muscle fibers elastic. Therefore, you can take a few classes with a coach, then do a series of exercises at home for half an hour each morning.
Strength and endurance exercises should be started before dinner. You can't work late, your body is tired, you don't need to recharge.
Complexity of training courses:
- warm-up - 10-15 minutes;
- run with acceleration - 15 minutes;
- deep squat with legs spread - 3 sets of 20, 15, 10 times;
- push-ups from the floor / bench with wide handles - 3x15, 12, 10;
- push-ups from the floor / bench with narrow handles - 3x15, 12, 12;
- alternately lunge each leg - 3x10, 10, 8;
- leg lift in the cave - 3x15, 10, 10;
- twist on the floor - 3x 20, 15, all the way;
- plank 1-2 minutes;
This complex was designed in an hour. So you will have to try your best. You can vary the approach to the press, working for the lateral and underlying muscles.
Important!After a tiring workout, you can have dinner to replenish your energy reserves.
Someone will say that there is no use in dieting if there is physical activity. But this is not the case. If you just exercise and follow your usual diet, subcutaneous fat will not be burned as quickly and efficiently. Calories going in and calories going out will be the same.
Fatty tissues begin to secrete with sweat, as they contain mainly water and are burned, as they are the body's energy reserve. By removing excess fat, the muscle tissue is exercised to prevent the skin from sagging or flabby.
Body structure
A person who weighs one hundred kilograms will lose 10 kilograms much faster than a person who weighs sixty. But it will also be faster. Many people are pathologically overweight, so they have to exercise throughout their lives. The smallest remaining can return the lost weight in a few weeks.
Do not give up if after a few weeks the scale shows negative signs of 300-500 grams. Hard training and dieting are not instant but effective. After a few weeks, the jump can reach minus 2-3 kg.
The desire to have the desired body is always commendable. You don't have to train until you pass out or starve for a few weeks. By doing everything on time, gradually and patiently, you can get the desired results.