To lose weight at home, dreams, almost every second person, but how to start to lose weight, knows not everyone.
Therefore, the process of losing weight systematically postpone "for tomorrow" and pounds, at the same time, just added. A visual guide to action is just what we need.
When there is a clear plan that defines the sequence of process, it is easier to start losing weight. Put together a step by step guide, and call it "how to start losing weight."
Step # 1. Analysis and self-diagnosis
Define the purpose, it is necessary to perform a self-test. This is an important step at the beginning of weight loss, because results will only help to keep in mind throughout the program.
- Perform calculations of ideal weight itself. You can use the calculator to calculate the ideal weight or basis weight, that you once felt comfortable and good. Remember that the ultimate goal is to be real, so do not overestimate your strength and capabilities.
- Do the basic measurements of the volume of the body (chest, abdomen, thighs). In the process of losing weight is the moment when the weight of "should" in place, and the amounts are still reduced.
- Save the original measurements in a notebook.
- To make it easier to track results, download here sign, where you can record the measurements and date of measurement. (link leads to Yandex disk, is completely safe and free)
The psychological point of view. Many people openly ask ourselves: "Why can't I stop eating?". Sometimes it is stress, depression, chronic sleep deprivation and fatigue – these factors should also be treated. Better motivation, think about the stimulus.
Say NO to harmful food
Step # 2. Aim and timing
You've done the calculations and got some results – they become the main goal that you can visualize, not to be broken. Make a colorful poster, post in a conspicuous place photos where you want, etc.
Install in a timely manner. Don't rush things, rapid weight loss leads to the same rapid return of weight or specification. Optimal weight loss is 3-4 pounds per month. Weigh yourself 1 time per week, and save the results in your journal.
Step # 3. Calculation of caloric intake
How to lose weight at home: step by step instructions
Many people are overweight and do not want or are not able to visit the gym. They are sitting at home and you want to lose weight. Yes, you can do at home to lose weight, but to educate, while there is still. But, all right.
Usually losing weight at home is no different from weight loss in the hall (because the body is the same) and consists of four parts:
- Diet (40% success)
- A heart-load (30% success)
- A set of exercises (20% success)
- Sports nutrition (10% success)
In addition, these components are arranged in descending order of their importance. If sports nutrition can be ignored, and it is not necessary, but diet is the Foundation. We started.
By the way, I forgot to warn you that the topic of weight loss at home – is too broad, so that it could fit in one article. Therefore, this article includes links to other articles.
Diet
Our website is ready menu for weight loss. No need to invent anything. You just need to follow this menu. Here they are:
- Women menu for weight loss
- Men menu weight loss
For those who don't want anything to be kept, it is possible to go the second way – to create the menu. But you need to know the basic principles of nutrition for weight loss: the 5 principles of nutrition for weight loss. As well as know how much you need to eat calories per day: How many calories you need to consume per day to lose weight
Heart load
It is designed to speed up your metabolism and forcing your body to consume more energy. For example, a girl weighing in at 60 kg for 30 minutes of slow Jogging to expend about 350 calories. And this is about 20% of its daily cost.
Because the heart fit in any exercise, during which the average heart rate is around 130 beats per minute or higher. It could be running, cardio, swimming, Cycling, playing football, sex. What.
A very important parameter – the frequency of cardio training. It is better to work out 3 days in a row, 30 minutes, than one day, 1.30. Ideally you should have 4 – 5 cardio a week for at least 40 minutes. 40 minutes 60. But in this case, if you don't use the third component.
A set of exercises
This refers to training with dumbbells, barbells and other weights. Many ask: why are they necessary, if your goal is to lose weight. The answer is simple. These exercises only need to maintain muscle without breaking down.
Agree that the beautiful pattern is built not only the lack of fat, but when you have enough muscles. When you start to lose weight – the body burns indiscriminately and fat, and muscle mass.
And strength training will force the body to maintain muscle. They said to him: "you see, that the external environment will force you to work the muscles.
Save it! In such circumstances they are more useful to you".
Exercises at home weight loss for women:
And for men:
4. Sports nutrition
This section is optional for weight loss. But sports nutrition can facilitate and slightly accelerate this process. These include a comprehensive fat burners, L-carnitine, protein and amino acids. At current prices of sports nutrition is a month spend about 3000 – 6000 rubles. More info here what kind of sports nutrition is ideal for weight loss.
Once again, this part of the weight loss is optional. But with proper use, it is great to help those who are losing weight very hard.
Insights
1. As you can see, the process of losing weight is based not only on the same diet. More precisely, it can only be built with the diet. And can you really lose weight, but not as effectively. But, first, in these cases the diet should be more rigid. And it is unlikely you will be able to stay on this diet all my life. And secondly, along with the fat goes away and the muscles. The muscles up to leave early.
2. Personally, I would suggest that all 4 components to be implemented simultaneously. However, if you have a very weak physical training, the first month can be limited to some set of exercises without a heart.
3. The optimal rate of weight loss of 4-5 kg per month. If you are going to lose weight faster, it means that you lose both fat and muscle too.
4. If you use both the cardiovascular and exercises, ideally, should be about 5 workouts a week. 2 – 3 cardio and 2 – 3 exercises with barbells and dumbbells.
How to eat to lose weight
Not only in our own country, but around the world a huge number of people suffering from obesity. Even if the weight exceeds more than a hundredweight, many rounded belly and want to get rid of it. But not so simple.
Excess weight will accumulate for many reasons: a variety of hereditary diseases, diet, lifestyle, characteristics and preferences of diet, amount of food absorbed, the multiplicity of reception and so on. Agree, if you're traveling and the day after another ten miles, hardly appeared in the roundness of the belly area.
If the reason is illness, then not do without the doctor's advice. Without professional help, there is little you can do. But if the extra weight became a sedentary job, and I love to be on the couch, the daily consumption of burgers and products to BP, then just decide to lose weight or continue to gain weight.
Precautions
Being overweight is a serious problem, a few extra pounds affect your health and performance. Therefore, the run is not worth it. At least sometimes download yourself physically: exercise in the morning, drive a couple of times a week, use the stairs instead of the Elevator. All of these actions are primitive and do not require great effort, and the result may surprise you.
If you have decided to lose weight, then read the information. Do not immediately rush to the first available diet or to follow the recommendations of friends is once a day and drink a tablespoon of water. Do not go to extremes, have mercy on yourself.
It is necessary to consult a nutritionist or endocrinologist, who will assess the condition, determine the elements, excessive weight, give advice, a balanced diet and how to improve the mode of work and rest, advising the correct diet. Drastic changes in lifestyle should not do not undermine health. The body, on the contrary, accumulating even more fat and you can seize in a bad mood.
The decision will bring into your life a little sport is to be welcomed. But do not abuse it. Do not need every day to run around the house for an hour. First, the body is not ready for such sudden exertion. Secondly, you are already a couple of days to give up the idea to lose weight and get back to the cake and cake.
Most importantly, gradually change the mode. Refrain from fatty foods and take small walks in the morning, complicate-mode and began to drive, turning the suitable diet.
The most important thing during weight loss is not only to form the correct mode of the day, but to eat wisely. What energy and how much is in the body, depends on the success of further programs to get rid of the extra pounds.
It is important to solve two problems:
- Determine how many pounds you intend to lose, when passing through the barrier in the form of a special diet.
- Learn how to design, set products and their quantity, calories expenditure.
Get a diary, write down all of your snacks and full Lunch, breakfast and dinner. This allows you to calculate the number of calories consumed in the last few days.
The next step – eliminate from your diet foods that hinder to achieve this goal:
- The pies and pastries.
- Smoked foods.
- Fatty meats and fish, pickles.
- Potatoes.
- Cookies, cakes and the like.
- Candies and sweets, cakes and pastries (well, at least this time).
The list is quite long, but these basic products. What you need to eat in order to not only not starve, but also to store energy for the whole day?
- Different soups — they are healthy and nutritious.
- Meat — lean (veal, beef, poultry) and fish (cod, perch, walleye, Pollock) is not prohibited. Their number should be limited. And do not use roasted.
- Eggs.
- Vegetables and fruits. They have a lot of vitamins.
- Tea, coffee.
- Dairy products.
- Pasta and cereals.
- Bread with bran flour.
- Vegetable oil.
But this does not mean that such foods can be eaten in any quantity, eating during the day. The meaning of the diet is to eat as much food as is necessary for life.
A detailed menu for the week
Day you need about 2500 calories. Three meals, divide them as follows:
- Breakfast – 35%
- Lunch – 40%
- Dinner – 25%
Create a menu for the week. Creative, diversify your diet, so it was full. We present various options of eating, and to find a suitable for yourself.
Breakfast
- Oatmeal on the water (you can add nuts and raisins), a glass of milk, two eggs.
- Mashed potatoes, boiled fish, a glass of milk.
- Muesli with milk (or cereal), one egg, juice.
Second Breakfast
- Banana, orange and yogurt.
- Low-fat cottage cheese, sour cream, Apple.
- A glass of milk and pancakes with cottage cheese.
Lunch
- Soup, buckwheat porridge with mushrooms, pumpkin salad with tomatoes and juice.
- Ear, slicing meat, vegetables, a glass of juice.
- Borsch, buckwheat porridge, noodles, chocolate.
Afternoon tea
- Fruity yogurt.
- Vegetable salad with sour cream and juice.
- Cheese sandwich, a glass of milk.
Dinner
- Salad, boiled chicken, green tea.
- Fish cutlet, Greek salad, a glass of milk.
- Chicken, vegetable salad, tea.
This is just a sample menu, number of meals and number of products. Try to avoid monotony. You need to enjoy a meal and a full range of nutrients.