Opinion about which figure should be considered the standard of attractiveness is constantly changing, and each woman decides for herself whether she wants to meet the standards accepted in society. On the other hand, it is difficult to find even a girl who is comfortable with being overweight. This is not only a question of beauty, but also of health, because the extra kilos are almost one hundred percent guarantee of heart and hormonal problems. Striving to be healthy and delight men, many women decide to start losing weight. It's just that in practice, it is not so easy to implement a plan to get rid of fat quickly. Many obstacles get in the way, including inner doubt, lack of time, lack of money, etc. But, if there is a wish, then everyone can be overcome, having received an award in the form of a slender figure and aware of her feminine charm.
It is a mistake to believe that you can cope with such a problem only by going to the gym and having a personal nutritionist. In fact, the slimming process, with some creativity and patience, can be organized at home. Also, this option is even better in many ways, because:
- it is not necessary to empty the family budget;
- you can eat her usual food;
- it is easy to select the training time taking into account your daily routine;
- there are all the conditions to count and control calories;
- there is no need to complicate yourself due to the presence of strangers;
- There is the possibility of adjusting the weight loss program, for example, you can choose an intensive or gradual course, as well as come up with your own ways to burn fat.
Do you want to know how to lose weight at home? Then our article with proven techniques and useful recommendations is at your disposal.
How to make you lose weight?
None, not even the most effective way to combat body fat, will help without internal drive and motivation. Also, awareness of the importance of changes should be at all stages, although, of course, at first it is more difficult to force yourself to follow the rules. First, you need to at least admit that you have a problem - extra pounds, and it needs to be addressed urgently. You should also understand that no one else will help you achieve your desired goal, therefore you should never give up and give up. Remember that hardships only temper us, and even a breakdown is not a reason to revert to a past lifestyle.
Some women expect a "miraculous transformation", but in practice, achieving flawless forms requires serious work. It will have a number of changes, both physical and psychological, so you need to tune in to the fact that it will take a lot to do to get the result. It is very important to find a good reason to lose weight, for example:
- desire to conquer a loved man;
- look perfect in tight things;
- envy of slim friends;
- fear of getting sick and becoming a burden to loved ones;
- the desire to postpone old age and maintain an ideal figure for as long as possible;
- interest in active sports that cannot be practiced due to weight problems, etc.
To maintain your willpower and not deviate from your chosen path, experts recommend communicating more with other people who are losing weight, and with those who have achieved good results. In your company, it is easier to experience breakdowns and you can always find someone to provide you with psychological support. In addition, it is imperative to keep a journal in which to describe in detail not only diet and training, but also personal experiences. It's a great idea to take photos every now and then so you can see how much your body has changed. As a reward, you can enjoy theater, cinema, sightseeing or shopping.
How to start losing weight
Oddly enough, the first thing you need to successfully lose weight is to learn how to count calories. It seems that there is nothing difficult in calculating the nutritional value, but the fact that you have to count everything and can always cause problems. Later, if you manage to overcome the disgust, it will become a habit, especially since no one forces you to calculate exactly up to 1 kilocalorie. The main objective is to create an energy deficit that the body will replace by burning fat.
It should be noted that the calculation of the optimal daily amount is carried out taking into account the lifestyle and physical activity. For example, housewives do not spend more than 1, 200 kilocalories per day, ordinary office workers - about 1, 800 kilocalories, but managers - 2, 2 thousand and more.
Proper nutrition for weight loss. We select a diet
In terms of nutrition, in no case should you go to extremes, especially going on rigid diets, since this is a great stress for the body. The safest way to lose weight is to adhere to the principles of a healthy diet; then the result will be good and it will be possible to maintain it. Fundamental rules:
- if possible, you should choose less fatty foods (low-fat cottage cheese, 0% kefir, chicken meat, etc. );
- it is desirable to minimize the use of sweets, and this is not only about buns, cakes and cakes, but also carbonated drinks;
- try to eat small meals, but often;
- eat the highest calorie foods in the first half of the day (during this period more energy is expended and the digestive system works more actively);
- combine different foods - the more types of foods you have on your plate, the more you want them to taste;
- completely give up alcoholic beverages;
- if you want something sweet, it is better to eat the treat on a full stomach;
- 20 - 30 minutes before a meal, drink a glass of water;
- the last meal should be no later than 4 hours before bedtime
- Let work and home always have a light snack on hand - some kind of fruit, dried fruit or a handful of nuts will save you from a slight hunger and jamming it with scones.
Ways to lose weight at home
Simultaneously with the change of diet, those who wish to lose weight need to increase physical activity. You can, for example, leave the elevator and walk, jog in the park, or jump rope or hula hoop. Basically, you can choose any type of workload based on your work schedule and personal preferences.
Even if you have no tools at your disposal and there is no way out of the apartment, you should not despair. There are many simple exercises that, if done regularly, will burn fat and improve your well-being. Here are some of them:
- Lizards;
- swing of the press;
- running instead;
- raising the legs from a prone position;
- squats
- leg swing (including the "scissors" exercise).
In addition to traditional methods, a variety of "grandmother" means can always come to the rescue. However, before using any of them, consult your doctor and study the list of contraindications. Then it will be possible to avoid unpleasant surprises in the form of an allergic reaction or exacerbation of chronic diseases.
Very often, popular methods provide a kind of "stomach trick", that is, the creation of a feeling of fullness due to low-calorie foods and drinks. Among the most popular miracle cures are:
- millet porridge;
- sprouted wheat;
- homemade rye bread;
- melt water;
- Ivan tea salad.