Everyone strives for an ideal figure and a healthy lifestyle. But sometimes there is no time for that. Therefore, going to the gym and training with a coach ends in a few weeks.
An unbalanced diet, a sedentary lifestyle, heredity and pregnancy can be the cause of being overweight. Any excess weight has a detrimental effect on the general condition of the body. Starting with excessive stress on the joints and ending with heart problems.
Rapid weight loss at home is a reality
To get your body in shape at home, you need to follow a diet and daily exercise program or take weight loss aids. Many nutritionists and experts say that you can choose a diet and stick to it for a while until the result is visible. This will be the most effective way to lose weight.
If the question is in the few pounds of fat accumulated on the sides or buttocks, the dietary choice will be helpful. But, if the goal is to lose ten pounds or more, a normal diet will only help people who weigh more than a hundred pounds. In this case, you must first reduce your diet.
Great!All other techniques that help to lose up to 10 pounds per week are destructive to the human body.
Only with exercise and diet, you can achieve the desired result without harming your body.
Proper nutrition or diet
First, you need to organize the right diet. To do this, it is recommended to develop a program in which food consumption is reduced to 4 meals a day. The amount consumed should not cause heaviness in the stomach or a feeling of overeating.
You should immediately exclude from the diet:
- sweet - sugar, sweets, cakes.
- fried - cook meat and make salad dressing only with olive oil.
- alcohol - has the highest calorie content.
- spices - only whet the appetite.
- additives - mayonnaise, ketchup, sauces of inorganic origin.
- street food - fast food, restaurants such as bakeries.
This is done in order to reduce your calorie intake throughout the day. To burn fat, your body needs to burn fewer calories. Therefore, people who lead a sedentary lifestyle are more likely to suffer from excessive weight gain. The calories for the day are simply not used.
Drink up to five full glasses of water a day. Helps to remove harmful substances from the body, to normalize digestion. During exercise, water is actively released along with deposits in the form of sweat.
Great!If you do physical. Exercise, diet may not be so strict, and most importantly, you do not have to starve.
Menu
Make a menu that will not be repeated throughout the week.
Sample menu:
- BREAKFAST. A glass of water before meals. Porridge with milk (semolina, oatmeal, muesli). Hot green tea with lemon without sugar (honey can be added). Fruit.
- Lunch. Glass of water. The curd mass is not greasy. Break the portions so that you are not hungry until lunch at 1 in the afternoon, but do not eat too much.
- Dinner. Glass of water. The first dish is in the form of soup. Meat, cereals, salad. Fruit. Drink a few more glasses of water between dinner and lunch.
- Dinner. Salad / cereals, meat dish, rye bread. Fruit / fresh juice. Eating should be done 3 to 4 hours before bedtime.
Sleep is an important part of weight loss
Lack of sleep can lead to sudden weight loss and damage to the body. This is because it does not get enough energy during sleep, the body tries to find extra energy sources by making fat and muscle tissue.
There are people who, on the contrary, gain weight. The reason may be overeating or snacking at night. During sleep, food in the stomach is not digested, but begins to be deposited in the form of adipose tissue.
The best way to lose weight is to exercise.
When you exercise indoors and partly outdoors, the effect will not be immediately visible. Firstly, because the load is performed mainly with the help of your body, and secondly, there is no motivation in the form of a coach who pushes you to give your best by 101%.
Morning run
The misconception that the key to a healthy life is morning jogging. To some extent, yes. But there is a downside to morning exercise.
The body does not yet have time to wake up, blood circulation is partially slowed down, the joints are not yet bent, the muscles are in an inactive state. Even if you stretch, such a load will be a shock to the body.
Yoga classes
It is best to start the morning with stretching or yoga. Yoga perfectly burns adipose tissue and makes muscle fibers elastic. So you can take a few lessons with an instructor and then do a series of exercises at home for half an hour each morning.
Strength and endurance training should begin before dinner. It is also impossible to do slowly, the body is tired and there is no need for extra load.
Training complex:
- warm-up 10-15 minutes.
- acceleration running - 15 minutes.
- deep squats with long legs - 3 sets of 20, 15, 10 times.
- push-ups from the floor / counter with large handle - 3x15, 12, 10.
- push-ups from the floor / counter with narrow grip - 3x15, 12, 12.
- falls alternately on each foot - 3x10, 10, 8.
- raising the legs on the hanger - 3x15, 10, 10.
- turning to the floor - 3x 20, 15, all the way.
- board 1 - 2 minutes.
This band is designed for one hour. Therefore, you should give your best. You can change the approach types in the formula, do it for the lateral muscles, the lower ones.
Great!After a hard workout, you can dine to replenish your energy stores.
One would say that a diet does not make sense if there is physical activity. But this is not the case. If you exercise alone and follow your regular diet, subcutaneous fat will not burn as quickly and efficiently. The calories coming in and the calories coming out will be equal.
Adipose tissue begins to come out with sweat, as it consists mainly of water and burns, because it is the body's energy reserves. By removing excess fat, the muscle tissue that is exercised will prevent the skin from sagging or loosening.
Body structure
A person who weighs one hundred kilos will lose ten kilos much faster than a person who weighs sixty. But it will get faster. Many are pathologically prone to being overweight, so they need to be trained for the rest of their lives. The slightest rest can return the lost pounds in a few weeks.
Do not give up if after a few weeks the scales show minus 300-500 grams. Hard training and diet are not immediate, but the result. After a few weeks, the jump can reach minus 2-3 kg.
The desire to get the body in shape is always commendable. You do not need to train until you are unconscious or hungry for several weeks. By doing everything on time, gradually and patiently, you can get the desired result.