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.
What is the weight loss
The drug that pondus 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 weight loss many times you fail. 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 caloric deficit in which a person consumes less, than you consume;
- classes in strength training, morning gymnastics, stretching;
- the use of a protein shake, for example, "Leo", "Rouget", "Herbalife";
- reception of the pharmaceutical drug weight loss but is only effective if your diet and exercise;
- compliance with mono-dietas' or Express a 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, in small doses, as well as the products with low calorie content. Other mistakes when losing weight:
- prolonged fasting leads to greater weight gain, irritation due to the lack of calories, digestive problems; too intense the workout – the beginners, because severe pain, the muscles of the athletes don't you give them to recover faster;
- eating removes grease, capsule – without dieting, exercise, that does not bring you the results;
- body cleansing is the enema – the overweight problem is not solved.
A necessary step in any weight loss program nutritional think, clean, modern adsorbent Enterosgel. Actively absorbs, only the harmful toxins, there is plenty of the bloodstream through breakdown of fat. These toxins provoke typical diet nausea, unpleasant taste in the mouth, the diseases of the chair, frigia of skin, the appearance of pimples and spots. This sorbent is well fills the stomach, thereby the feeling of satiety, gas, excessive stomach acid, enzymes, to neutralize the irritating effect on the stomach wall. Let you to get the courses in contrast to other sorbents.
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-fibra fiber – vegetables, fruits, totum frumentum bread; eggs;
- lean meat, fish, poultry; grains;
- dairy products with low fat content;
- fruit drink, green tea, Morse, 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. The althaea 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;
- fast food;
- the sunflower oil.
The main problem when a great mass is eating simple carbohydrates. These include almost all the candy. Replacing simple carbs with complex, easy to start the weight loss. In addition, accustomed to the low calorie diet, the body does not demand more cakes, cakes. The rules of the offer, including:
- eliminate the bread;
- / meals to eat, not more than 200 g;
- eat often 5-6 times a day;
- do not cook the butter;
- eat more vegetables;
- cook by stewing, boiling, steaming, baking;
- to comply with the rules – dense breakfast, lunch, a light dinner;
- combine proteins fiber;
- the last 3-4 hours before bedtime;
a week to arrange fasting days.
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. The disadvantage of this technique is the following:
- the first step is to eat only protein, it is often difficult;
- this can cause an unpleasant breath because of the abundance of protein;
- certain types of fish, seafood, the meat is not affordable;
- sometimes marked constipation, hormonal disorders;
- women don't succeed in menstrual cycle.
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. The benefits are the following:
- purification of the body;
- short duration;
- the lack of side effects, and the attack on hunger.
The power supply system, which reduce the use of a product, three, five, or seven days, the so-called Mono-dietas. They are suitable for cereals, fruits, vegetables, or lean meats. The women, especially, love a few:
- Diet on the buckwheat. Grain, night zaparivayut boiling water, or pour the yogurt. In the morning he will be ready to eat. Eat buckwheat should be 3 to 7 days. The strong hunger to eat a green Apple. Plus Mono-dietas supports the simplicity of the cooking. The disadvantage is that the complexity of the compliance, because it allowed you to just a product. For a week it is possible to throw 5-7 kg.
- Diet the kefir. As in the case of buckwheat, it is allowed 3-7 days to only eat this fermented drink. Every day in addition to kefir, add the chicken, vegetables, fruit, but only one thing. This week you will be able to throw 5-7 kg. Plus diets cleanse the body, improve the digestion. The only downside is the feeling of hunger due to a severe restriction in calories.
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;
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.