It is very easy to gain weight, but it is difficult to get rid of it. How to be? Is it really impossible to lose the hated pounds? It may. The main thing is to choose a technique to which you can stick for a long time. These can be low calorie diets and fasting. You can perform these methods under the supervision of experts or on your own at home. They will definitely reduce the weight. But the result will be temporary: as long as you keep it.
By torturing yourself with hunger strikes, you lose not only your body fat but also your muscle. The rate of weight loss is fast. All you need to do is drink water and green tea. The body is thoroughly cleansed of harmful elements:
Note that this method is not safe. It is not recommended to stick it for more than seven days. The maximum duration of a hunger strike is 3 days. We do not recommend using this technique. But if you decide, then it is better to start a hunger strike from the 1st day. Time without food will boost your metabolism well.
The principle of a low calorie diet is also a limitation. The total nutritional value of the daily diet should not exceed 1500 kcal. Carbohydrates and fats should be consumed in small quantities.
Both methods are very difficult to handle if you do not have good will. Therefore, we strongly recommend that you take a completely different approach.
How to eat right to lose weight at home? This is the question that should interest you. Only with a proper diet preparation approach will weight loss be temporary. The kilograms will disappear gradually and continuously.
With the right approach to nutrition, you make your body healthier every day. The weight disappears and strength and energy come to replace it. Diets and hunger strikes reduce the weight, but when they are over, the weight returns like a boomerang (it can even have a double value).
Eating only low calorie foods is wrong. You just need to control the amount of products consumed and their percentage (among them).
Proper nutrition, which is constantly observed, is the key to success. The third part must be animal proteins. Everything else is plant foods.
Do not torture yourself. Stop your favorite foods. Eat what you really like (but with the right approach). The road is generally open for meat lovers. When cooked properly (boiled or steamed) and consumed (with vegetables), you can lose weight well.
Do not eat a calorie diet entitled "book". It is individual and depends on the amount of movement of a person per day. Calculate it for your mass.
Do not eat foods high in fat and glucose. To process them, the body has to expend a lot of energy.
Strictly follow the rules of food mating. For example, you can not eat meat with carbohydrates and milk.
Drink constantly. Not just juices, but clean water. The amount is calculated as follows: multiply 30 ml of water by the number of kilos of your weight. The calculated price includes tea, soups and other liquids. Fifty percent of the resulting rate should be water.
Nutrition is not just a combination of words. The body needs to know when to feed. The number of meals should not be less than 3. Have a light snack in between.
Before looking at the menu, let's talk a bit about products. So how do you eat to lose weight at home? Here's what we eat:
And finally, about sugar. We completely rule it out. Sugar is empty and completely useless calories.
The menu for each day of proper nutrition for weight loss includes the following options.
If the meal menu contains juice, then you should know that they are not juices, but homemade, with a small amount of sugar.
Health and nutrition are at the same level of rules. Therefore, be sure to follow the above principles and remember the peculiarities of the new eating behavior.
Sports will enhance the weight loss process. The main thing is the daily loads. Do not torture yourself with hours of training, as long as you spend 5-20 minutes in exercise.
Competent fitness trainers tell you to follow dietary guidelines during exercise. That is:
Cardio exercises are a good stimulant of proper weight loss. They last an hour and a half. During this time, the subcutaneous fat is converted into muscle mass.
Stay calm. Nervous condition does not help in weight loss.
Always broaden your eating horizons. The strongest and most famous athletes know almost everything about diet rules. Definitely more than any nutritionist.
Following the above recommendations, sometimes the weight loss process is delayed for a long time. What happens? Because this? It turns out that you need to know how to eat while exercising.
The maximum result is achieved in the following cases:
Before training you should eat:
About meal times:
For better cell mobilization of fat, drink strong green tea or coffee 30 minutes before exercise. Then a lot of fat and less amino acids, glycogen and glucose will be burned. As a result, you will feel tired later than usual during your workout. And after the workout, you will not fade from headaches. The effect of strong tea (coffee) lasts about 2 hours.
After training, you do not need to eat anything. The body is distracted from digesting food instead of destroying body fat. If you feel bad from hunger, then it is better to drink a glass of regular milk or protein shake.
After exercise (after 20 minutes), the body actively consumes carbohydrates and proteins. Recovery occurs as well as muscle growth. Calories do not translate into fat.
It is best to drink liquid carbohydrates after a workout. For example, grape juice or cranberry. Instructors also advise to replenish the body with protein. Better if it is a protein shake. You should drink it immediately after the end of the lesson. Normal egg whites can replace the cocktail. You can also eat any protein food. The main thing is that it is a small part of the protein product (from your palm). Milk, yogurt, fatty pork, cottage cheese are not the best choices for post-workout meals. Eat chicken breasts (without skin), but not chicken legs.
In addition, after training are excluded: chocolate products, tea, what kind of chocolate. This is because beverages contain caffeine, which negatively affects insulin function.
Conclusion! Train in the morning. Drink coffee (tea) before training. And after the lesson, take a break at 2 hours and drink coffee only after the set time.
Now it's clear how to eat before and after your workout. What can you drink? The treatment is as follows: before doing the training exercises, make sure you drink water (1 glass), while exercising, drink it in small sips after 20 minutes.
If your workout lasts an hour or more, use special athlete drinks. They are useful because their composition contains useful elements. It is allowed to consume fresh juices (natural only).
Unless you are worried about drinking, chances are your workout will not work due to lethargy.
And more. Do not drink only when you are thirsty. When you feel it, your body will already be dehydrated. Why is this happening? Because intense training makes the receptors in the throat and gastrointestinal tract less sensitive. You must drink constantly.
Bad symptoms include:
If you experience either of these symptoms, be sure to start drinking water immediately. If you are completely unbearable, stop your workouts.
If you still can not lose weight, look at yourself from the outside and do an analysis. You may not understand the principles of the human body, so you are wrongly meeting its needs. Or you think you are doing everything right, but you are not. You do not know which food groups exist and how they interact with each other.
Let's summarize. Weight loss at home is possible. As long as you eat right and exercise every day.