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.
What is weight loss
In medicine amittere pondus 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.
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. In the result of it reducing weight often fails. 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:
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:
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 products must be low-calorie. Other mistakes when losing weight:
A necessary step in any weight loss program nutritionists believe cleansing modern adsorbent Enterosgel. He actively absorbs only harmful toxins in abundance enters the bloodstream through the analysis of fat deposits. These toxins provoke the characteristic of diet, nausea, unpleasant taste in the mouth, disorders of the chair, frigus of the skin, appearance of pimples and blemishes. This sorbent is a well-filled stomach, and with it the creation of a feeling of satiety, sucks an excess of the appearance of the juice and enzymes which neutralize their irritant effect on the stomach wall. Let receiving long courses unlike other sorbents.
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:
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:
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. Althaea 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:
The main problem when a large weight is eating simple carbohydrates. These include almost all the sweets. Replacing simple carbohydrates for complex, you can easily start losing weight. In addition, accustomed to low-calorie diet, the body will not demand more to pastries and cakes. As for the rules of the offer, among them are:
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" - 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. Among the disadvantages of this technique are the following:
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:
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. The benefits include the following:
The power supply of the system, which boil down to using one product for three, five or seven days, called the Mono-dietas. They are suitable for cereals, fruits, vegetables or lean meat. Women especially love a few:
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:
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:
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.
Then you can start with the basic exercises for different muscle groups: back, abs, legs, arms. The useful plank, squats, pushups, lunges, crunches.
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: