Effective weight loss at home 10 quick ways

The most effective methods of weight loss remains a proper diet and sport. To work on my form at home without professional assistance, can anyone who knows the basics of proper nutrition and training planning. Dieting is not recommended because in the future it is possible to obtain the opposite effect: stress will cause the body to save more fat.

What is weight loss

In medicine pondus damnum called special or unintentional weight loss. Most people are eager to lose weight to become healthy and beautiful. Unintentional weight loss is a medical problem that is associated with the disease or stress, hormonal imbalance.

To choose the most effective way to lose weight is to know how your weight exceeds the norm. For this you will need to determine the body mass index (BMI): this weight is divided by height (in meters) squared.

  1. If the BMI is less than 18, weight loss is not required. In this figure there is a shortage of weight.
  2. A BMI of 18.5-24.99 is considered normal weight, so to lose weight. Someone with this body mass may not like the lack of muscle definition of muscles. In this case, it is necessary to start to play the sport.
  3. In the case of BMI within 25-29,99 the person is diagnosed with obesity. He needs to follow the diet and enter into your life physical activity.
  4. When BMI 30-40 obese treated under medical supervision. For therapy uses special drugs, such as xenical.
  5. When the BMI exceeds 40, that obesity threatens the patient's life, and surgical intervention is necessary. For example, surgery to remove part of the stomach. As a result of the reduction of a person not able to eat as much food, as it was before.
weight

How to lose weight at home

Weight loss at home hard. The necessary force of will, which will strictly follow the diet and to exercise regularly. The result attenuante often breaks down. For this reason, many people think that losing weight under the supervision of the trainer is easier. In reality, everything is a matter of motivation. If there is a valid reason, weight loss is possible at home. More people looking to reduce weight when there is motivation, for example:

  • to lose weight only for yourself;
  • wear your old favorite jeans or dress;
  • summer, the beach looks nice;
  • to get rid of the unpleasant symptoms of obesity, for example, loss of breath, pains in the joints, etc.;
  • to improve their health.

The desire to have a beautiful picture of all is due to a variety of factors. The man pays less attention to the food if busy. It is advisable to find any passion for the entire period of weight loss, but one that will distract from the food: for example, crafts or photography. The hobby will remain and then it is a big plus. If you have already found your motivation, it is possible to learn effective methods of losing weight at home. The first steps should be:

  • the exception of harmful products and replace them useful;
  • the principle of caloric deficit in which a person consumes less than you consume;
  • classes strength training, morning gymnastics, stretching;
  • drinking a protein shake;
  • reception of pharmaceutical drugs for weight loss but they are effective only if diet and exercise;
  • compliance with mono-diet or multiple diets, but not often, so as not to cause the body stress;
  • the use of tea instead of the usual special drinks such as tea, cinnamon, herbal teas, yogurt, which is added ginger or red pepper.

How to lose weight

The hardest part is taking the first step in the transition of the correct way of life. Nutritionists recommend not to act dramatically, but to start the process of gradually. This will help to avoid the defects, get used to the new rules, to prevent problems with the heart. First you need to remove from the diet of fast food, including fatty, salty, sweet, spicy. The view that you need to eat less wrong. It is necessary to eat often and in small portions, and the food should be calorie humilis.

After the rejection of harmful products can gradually introduce gentle exercise. First you need to do the exercises only with its own weight, and then add classes with weights. Other simple rules for losing weight at home:

water balance
  • drinking more pure water;
  • to give up sugar and flour products;
  • instead of potatoes, pasta or grains to choose fresh vegetables;
  • keep a positive attitude;
  • do not eat 3-4 hours before bedtime;
  • a week to arrange fasting days.

Food rules

Those who choose for themselves any diet, you just need to follow some rules of supply. They concern the frequency of eating, cooking methods and products that can be used:

  • crassum fiber – vegetables, fruit, bread totum frumentum;
  • eggs;
  • lean meat, fish and poultry;
  • cereals;
  • dairy products with low fat;
  • fruit drinks, green tea, fructum bibit, fresh juices;
  • seafood;
  • fruit, especially citrus;
  • dried fruits;
  • nuts (in small quantities, they have a high caloric content);
  • olive oil.

These products should form the basis of the diet. If many want sweet, you need to suppress this desire marshmallows, but to eat no more than 1 piece a day. This product is sweet, but low in calories. It contains pectin, which reduces cholesterol. Zephyr is present in fiber, which helps satisfy hunger. The day allowed a serving of dark chocolate 50 g. On the list of completely prohibited products include:

  • fatty pork meat;
  • meat;
  • by-products;
  • fatty sour cream;
  • butter;
  • cream;
  • hard cheese;
  • fat;
  • duck, goose;
  • white rice;
  • meal;
  • couscous;
  • pasta from wheat flour;
  • grains for the beer;
  • sweet cakes;
  • dumplings;
  • canned;
  • bananas, grapes;
  • candy;
  • soda;
  • potato chips, crackers;
  • fast food;
  • seed;
  • sunflower oil.
fruits and vegetables

Diet

Diet help you to lose the maximum amount of pounds in a shorter time, but then the weight may return, and in greater number. To prevent this, you should gradually return to normal diet, it is better to go directly to a proper diet. There are different diets, for example, Duc. Its essence lies in the division of the weight loss in 4 stages:

  • "The attack" - eat only protein food;
  • "Cruise" - a change of the protein and vegetable days;
  • Consolidation - the gradual return to normal diet;
  • "Stabilization" - the preservation of the achieved results.

The Dukan diet helps you to lose the first weight, which gives a strong motivation for further weight loss. In all its stages and is allowed to eat limited amounts of permitted foods.

More severe is the diet called "Favorite". His need to comply with during the week and do not use more than 1 time in 3 months. Every day diet need to eat certain types of food:

  • 1-2 – kefir 1%;
  • 3 – apples unsweetened varieties;
  • 4-6 – skinless chicken and spices;
  • 7 – dry red wine with a slice of cheese.

To side effects of the diet include possible jumps in blood pressure and exacerbation of chronic diseases. In addition, the diet does not saturate the body with vitamins. The advantage of the diet there are no restrictions on the amount of the allowed products. Another plus – effective weight loss at home for 6-10 kg for the entire period depending on the initial weight.

What to drink to lose weight at home

Instead of the usual tea or coffee with sugar in the diet, it is recommended to include special beverages that stimulate the metabolism. They are very simple to prepare and good taste. As examples of such beverages include the following:

tea
  • the tea with ginger;
  • yogurt with red pepper;
  • water Sassi with lemon and cucumbers;
  • the infusion of cinnamon with honey;
  • herbal teas with mint, motherwort, lemon balm, sage;
  • green tea;
  • water with lemon;
  • yogurt with the spices.

Special exercises

Effective weight loss at home is not complete without exercise. You need to train at least 3 times a week. Between sessions you need to leave 1-2 days of break to allow the muscles time to recover. The whole exercise is divided into 3 main stages:

  1. Start with a warm-up: rotation of the body tilt, some sit-UPS, walking in place, arm swing, or just the rhythm of the dance to your favorite music.
  2. Then you can start with the basic exercises for different muscle groups: back, abs, legs, arms. The useful plank, squats, pushups, lunges, crunches.
  3. After them, you need to go to the hitch: most of this section, which creates a beautiful shape of the muscles.

For the hips and buttocks

Many women the main problem areas in women are the thighs and buttocks. To lose weight in a particular area is impossible, but to adjust the specific location of the load is possible. For the hips and buttocks benefit from the following exercises:

  1. Squats against the wall. We must return to the wall, legs spread shoulder width apart. Next, sit gently, as to sail along the length of the wall. Then rise to the starting position. Perform 3 groups of 8-10 times.
  2. Lunges forward. Stand up straight, one leg step forward and bend the knee, lowering the body. The knee of the other leg should be about 1 cm above the floor. The angle bendable limbs rights. Knees should not protrude over the toe, otherwise you can get injured. Touch the hind feet of the floor is not allowed. Each limb should be repeated 3 sets of 8-10 times.
  3. Mahi in a long time. It is better to stand against the wall to hold the hands. Continue to perform the moves first laterally, then forward/back each leg. The lower limb, and gradually, trying to keep her weight to feel the tension in the muscles. Of each leg to make 8-10 times and repeat 3 sets.

Stomach

Another problematic area is the stomach. The abdominal muscles respond well to training, but too zealous is not necessary. The field is composed only subject to a proper diet. Otherwise, the abs will be under a layer of fat. Effective exercises for abdominal muscles are:

  1. Twisting. Lying on the floor, feet to catch, for example, at the bottom of the sofa. Your legs should be bent in knees. Further, to raise and lower the torso, feeling the tense muscles. To execute 30 to 50 times.
  2. "Bike". In the same position of legs bent at the knees and lift. Continue to perform the movement according to the type of Cycling. To do within 1-1,5 minutes.
  3. Pulling up the legs. Sit on closer to the edge of the chair or on the sofa, a little to lean backwards. Next, the legs pull up, and then again straighten up, not putting them on the floor. Do 8-10 times for one approach. Repeat two more cycle.

Bath

Lose weight fast and effectively at home will help you to the bathroom. High temperature removes from the body excess liquid, slag and toxins, which interfere with the normal fat burning. The bath acts on the body in the following way:

bath
  • does not directly affect body fat, so diet and exercise is still necessary;
  • accelerates the metabolism of fat cells, increases the flow of blood to the tissues, speeds up the lymph;
  • improves the absorption of not only fat, but also injuries and bruises.

About an hour in the steam room is the equivalent of one training session in the fitness center. This is because sweating, the body expends energy to return the body to its normal temperature. The evaporation of 1 g he should be about 0.58 calories. As a result of this, over 1 hour in the steam room of people lose 300-400 calories. There are some General rules of the visit of the steam room:

  • do not eat at least a few hours before you go to the bathroom;
  • start steaming for a small temperature, it should be comfortable for the body;
  • then you readability on the heat and start with a massage with a broom, with the use of the legs and the palmas, and then pass them over the body;
  • in the next stage, perform light pats, a treat of the first arms, then stomach, legs and arms;
  • between calls in the steam room you will need to follow 5-15 minutes just to visit 4-7 times in the session.

A comprehensive hair loss at home

The basis weight loss is the combination of proper nutrition with physical activity. To increase the effectiveness of the hair loss, it is necessary to add cosmetic procedures, such as massage and wraps. To improve the condition of the skin enough 10 sessions of each procedure. The wrapping includes applying to the skin of the special funds or independently prepared mixtures. Then the treated body part wrapped with the foil. In the course you need to wear warm clothes. Finish the last 1-1.5 hours.

At the end of the procedure, the skin is washed with hot water and smeared with cream. You can take a contrasting shower. To reduce the appearance of cellulite and achieve the harmony will fit the following recipes of natural mixtures for wraps:

wraps
  1. Chocolate. In the water bath to melt the dark chocolate bar. You can add sea salt.
  2. Algae. Soak in hot water the leaves of the kelp, and then add a little vegetable oil.
  3. Coffee. Mix a Cup of coffee with 200 g of blue clay, diluted with water to a thick cream. For the improvement of the anticellulite effect, it is recommended to add a few drops of essential oils of citrus.
06.08.2018