The most effective method of weight loss remains a proper diet and sports. The form at home, without professional help, can anyone who knows the basics of proper nutrition, and training design. The diet is not recommended, because in the future it is possible to obtain the opposite effect: stress causes the body to save more fat.
What is the weight loss
The drug pondus damnum of the so-called special or unintentional weight loss. Most people are eager to lose weight, becoming more healthy, beautiful. Unintentional weight loss is a medical problem that is associated with disease or stress, the hormonal balance.
Select the most effective way to lose weight that I know that the weight exceeds the norm. To do this, you need to determine the body mass index (BMI): weight divided by body height (meters) squared.
- If your BMI is less than 18, weight loss is not necessary. This number is there is no shortage of body weight.
- A BMI of 18.5-24.99 is considered normal weight, so to lose weight. Something about this body weight-you may not like the lack of muscle definition of muscles. In this case, you need to start to do sports.
- In the case when the BMI is within 25-29,99 the diagnosed obesity. I need to follow a diet and enter into your life physical activity.
- If BMI 30-40 obese treated under medical supervision. The management of special drugs, such as xenical.
- If the BMI exceeds 40, that obesity threatens the patient's life, surgical intervention is necessary. For example, surgical removal of part of the stomach. As a result of reduction a person can't eat as much food as it was before.
How to lose weight at home
Weight loss home is difficult. The necessary power, the will, which strictly followed the diet, exercise regularly. The result attenuante often broken. It is for this reason that many believe that the weight loss under the supervision of a trainer easier. The reality is always a question of motivation. If appropriate, the weight loss is possible at home. People are increasingly striving to reduce the weight, if there is motivation, for example:
- to lose weight just for yourself;
- wear your old favorite jeans, or dress;
- in summer, the beach is beautiful;
- to get rid of the unpleasant symptoms of obesity, such as difficulty in breathing, joint pain, etc.;
- to improve your health.
The desire to have a beautiful figure, both due to the various factors. People are less watching the food if busy. We recommend that you have any passion for the entire period of weight loss, but one that distract from the food: for example, crafts or photo. Hobby to stay then that is a big plus. If you've found your motivation, you can learn effective methods for weight loss at home. The first steps should be:
- the exception to the harmful products and replace them useful;
- the principle of a calorie deficit in which a person consumes less, than you consume;
- classes in strength training, morning gymnastics, stretching;
- drinking a protein shake;
- reception of the pharmaceutical drug weight loss but is only effective if your diet and exercise;
- compliance with mono-diet or more diet, but not often, so do not cause the body stress;
- the use of tea instead of the usual special drinks such as tea, cinnamon, herbal tea, yogurt, to which was added a red or red pepper.
How to lose weight
The hardest part is the first step in the transition to the correct lifestyle. Nutrition we do not recommend that the law dramatically, but begin the process gradually. This will help to avoid the failures, to get used to the new rules, to prevent the heart problems. First you need to remove it from your diet for unhealthy foods, including greasy, salty, sweet, spicy. The view is that you need to eat less bad. It is necessary to eat often, small portions, and the food calories humilis.
After rejection of the harmful products will gradually introduce gentle exercise. First you need to do the exercises, just its own weight, and then add classes dumbbells. Other simple rules for weight loss at home:
- drink more pure water;
- give up sugar and flour products;
- instead of potatoes, pasta, or grain, to select the fresh vegetables;
- positive attitude;
- I don't eat 3-4 hours before bedtime;
- a week to arrange fasting days.
Those who choose for themselves any diet, you just need to follow some rules of supply. Concerning the frequency of eating, cooking methods, and the products can be used:
- crassus fiber – vegetables, fruits, bread totum frumentum;
- lean meat, fish, poultry;
- dairy products with low fat content;
- fruit drink, green tea, fructus bibit, fresh fruit juices;
- fruits, especially citrus fruits;
- dried fruits;
- nuts (in small quantities, have a high calorie content);
- in the olive oil.
These products form the basis of the diet. If you really want it, honey, you need to suppress this desire for marshmallows, but you can't eat more than 1 piece per day. This product is sweet, but low in calories. It contains pectin, which reduces cholesterol. Zephyr present in fiber, which helps satisfy hunger. The day allowed a dose of dark chocolate 50 g. The list is completely forbidden products are the following:
- fatty pork;
- the products;
- fatty sour cream;
- hard cheese;
- ducks, geese;
- white rice;
- the dough of the wheat flour;
- cereals beer;
- sweet cakes;
- bananas, grapes;
- chips, crackers;
- fast food;
- the sunflower oil.
Diet help you to lose maximum pounds in a shorter time, but then the weight back, the greater numbers. To avoid this, you need to gradually return to normal diet, you better directly from the proper diet. There are different diets, for example, Duc. The essence lies in the division of the weight loss in 4 stages:
- The "attack" - eating only protein food;
- "Cruise" - the alternation of protein and vegetable days;
- Consolidation - the gradual return to normal diet;
- "Stabilization" - the preservation of the achieved results.
The Dukan diet helps you lose the first weight, which is a strong motivation for further weight loss. The phase I can eat unlimited amounts of free foods.
Stricter the diet, the so-called "Favorite". Order to comply with the week, use no more than 1 time within 3 months. Every day diet should eat, certain foods:
- 1-2 – kefir 1%;
- 3 – apple unsweetened varieties;
- 4-6 – without skin chicken and seasonings;
- 7 – dry red wine, a slice of cheese.
The side effects of the diet include possible jumps in blood pressure or aggravation of chronic diseases. In addition, the diet doesn't saturate the body the vitamins. The advantage of the diet there is no limit to the amount of the allowed products. Even a plus – effective weight loss at home 6 to 10 kg, the total period, depending on the initial mass.
What to drink to lose weight at home
Instead of the usual tea or coffee, the sugar, the diet recommended include, special drinks, which stimulate the metabolism. Very simple to prepare, but taste good. As examples of such beverages include the following:
- the tea with ginger;
- yogurt red pepper;
- water Sassi with lemon and cucumber;
- the infusion of cinnamon with honey;
- herbal tea, mint, motherwort, lemon balm, sage;
- green tea;
- water, lemon;
- yogurt, spices.
Effective weight loss at home is not complete without exercise. Need to train at least 3 times a week. Between sessions you should leave 1-2 days break to allow your muscles time to recover. The whole exercise is divided into 3 main stages:
- Let's start with the warm-up: rotation body, the tilt, some crunches, walk in place, arm movement, or just the rhythm-dance, favorite music.
- Then you can start the basic exercises for different muscle groups: back, abdomen, legs, arms. The useful plank, squats, push-ups, lunges, crunches.
- After we need to go to a problem: most of the section, which creates a beautiful shape of the muscles.
The hips, buttocks
A lot of women the main problem areas for women in the thighs, buttocks. To lose weight in a particular area is impossible, but set the specific location of the load is possible. The hips, buttocks benefit from the following exercises:
- Squats against the wall. We have to go back to the wall, spread your legs shoulder width apart. Next, sit gently, as if gliding along the wall. Then rise to the starting position. Finally 3 pieces 8 to 10 times.
- Outbreaks in advance. Stand up straight, one leg step forward and bend your knees, lowering the body. The knee of the other leg should be 1 cm above the floor. The angle bendable limbs straight. The knees do not extend beyond the toe, or hurt. Tap the hind legs of the floor is not allowed. Each limb should be repeated 3 x 8-10 times.
- Mahi ago. It is better to stand against the wall to hold her hand. Continue to finally move the first side, and forward/backward on both feet. Lower limb and gradually, trying to keep the weight to feel the muscle tension. On both feet, to 8 to 10 times and repeat 3 sets.
The other problematic area is the stomach. The abdominal muscles respond well to training, but too zealous is not necessary. The field is made, only the theme to the proper nutrition. By the way, the abs will be under a layer of fat. Effective exercises for abdominal muscles:
- Twisting. On the ground, legs is going to be, for example, at the bottom of the couch. The legs bent at the knees. Furthermore, to raise and lower torso, feeling the tense muscles. Finally, 30 or 50 times.
- The "bicycle". In the same situation with the legs bent at the knees and lift. Continue to perform the movement according to the type of Bike. To within 1-1,5 minutes.
- Pull up on the leg. Sit closer to the edge of a chair or couch, slightly lean back. Next, the legs pull up, and then straighten again, not putting them on the floor. Put 8-10 times a approach. Repeat two additional cycles.
To lose weight quickly, effectively at home to help bath. At high temperatures, removes from the body excess liquid, slag and toxins, which interfere with the normal fat burning. Bath affects the body in the following way:
- does not directly affect body fat, diet and exercise, you still need;
- accelerates the metabolism of fat cells, increases the blood flow to the tissues, accelerates the lymph;
- it improves the absorption of not only fats, but the injuries, bruises.
About an hour in the steam room is equivalent to a workout in the fitness center. This is because sweating is the body expends energy to return your body to normal operating temperature. The evaporation of 1 g he should be about 0.58 calories. As a result, more than 1 hour in the steam room you lose 300-400 calories. There are a few general rules, visit the steam room:
- don't eat at least a few hours before the bath;
- start steaming to little temperature should be comfortable for the body;
- then, the readability, the heat, and then start the massage with a broom, application of the feet palmas, then give the body;
- in the next section finally light pats, to treat, first the back, then the stomach, legs and arms;
- in between calls in the steam room you need to follow 5-15 minutes just to visit 4-7 times, occasionally.
Comprehensive weight loss at home
On the basis of weight loss a combination of proper nutrition, physical activity. To enhance the effectiveness of your weight loss, it is necessary to add cosmetic procedures such as massage, wraps. Improves the condition of the skin enough, 10 times for each procedure. Packaging the application includes the skin, special funds, or self-made mixtures. Then the treated body parts wrapped in foil. Need to wear warm clothes. Wrap keep it 1-1.5 hours.
At the end of the procedure, the skin is washed with warm water, then smeared with cream. Maybe a contrast shower. The cellulite reduction, as well as the result of the harmony fits the following recipes of natural mixtures wraps:
- Chocolate. In a water bath to melt the dark chocolate. You can add sea salt.
- Algae. Soak in warm water the leaves of seaweed and then add a little vegetable oil.
- Coffee. Mix with a Cup of coffee 200 g of blue clay, diluted with water to a thick cream. Enhance anti-cellulite effect, it is recommended to add some drops of essential oils of citrus fruit.