The 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 accepted standards in society. On the other hand, it's hard to find even a girl who feels comfortable being overweight. It is not only a question of beauty, but also of health, because the extra pounds are almost a 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's not that easy to implement a plan to get rid of fat quickly. Many obstacles stand in the way, including inner insecurity, lack of time, lack of money, and so on. But if there is a desire, then everyone can be overcome, having received an award in the form of a slim figure and awareness of your feminine charm.
It is a mistake to believe that you can only tackle such a problem by going to the gym and having a personal nutritionist. Indeed, the slimming process, with some creativity and patience, can be organized at home. Also, this option is even better in many ways, because:
- no need to empty the family budget;
- you can eat your usual food;
- it is easy to select the training time taking into account your daily routine;
- there are all conditions for counting and controlling calories;
- there is no need to get complicated 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 find your own ways to burn fat.
Want to know how to actually lose weight at home? Then our article with proven techniques and useful tips is at your disposal.
How to make you lose weight?
None, even the most effective way to fight body fat, will help if there is no inner drive and motivation. Also, awareness of the importance of changes should be at all stages, although, of course, it is more difficult at first 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 also need to understand that no one else will help you achieve the desired goal, therefore, you should never give up and give up. Remember that difficulties temper us and even a breakdown is not a reason to return to a past lifestyle.
Some women expect a "miraculous transformation, " but in practice achieving flawless shapes requires serious work. You will have a number of changes, both physical and psychological, so you need to tune in to the fact that a lot will need to be done to achieve the result. It is very important to find a good reason to lose weight, for example:
- desire to conquer a beloved man;
- looks perfect in tight things;
- envy of slender friends;
- fear of getting sick and becoming a burden on 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 and so on.
To maintain willpower and not deviate from the chosen path, experts recommend communicating more with others who are losing weight and with those who have achieved good results. In their company it is easier to have breakdowns and you can always find someone to provide psychological support. In addition, it is imperative to keep a diary in which to describe in detail not only nutrition and training, but also personal experiences. It's a great idea to take pictures from time to time so you can see how much your body has changed. As a reward, you can indulge in theater, cinema, sightseeing or shopping.
How to start losing weight
As strange as it may sound, the first thing you need to successfully lose weight is to learn how to count calories. There seems to be nothing difficult in calculating nutritional value, but the fact that you have to count everything and always can cause problems. Later, if you can get over the grief, it will become a habit, especially since no one forces you to do calculations exactly down to 1 kilocalorie. The main goal is to create an energy deficit that the body will replenish by burning fat.
It should be noted that the calculation of the optimal daily allowance is carried out taking into account the lifestyle and physical activity. For example, housewives spend no more than 1200 kilocalories per day, ordinary office workers - about 1800 kilocalories, but executives - from 2, 2 thousand and more.
Proper nutrition for weight loss. We select a diet
In matters of food, in no case should one go to extremes, especially follow strict diets, as 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, and so on);
- it is desirable to minimize the use of sweets, and it is not just about buns, cakes and sweets, but also carbonated drinks;
- try to eat small meals, but often;
- eat the most high-calorie foods in the first half of the day (during this period more energy is spent and the digestive system works more actively);
- combine different foods - the more types of food you have on your plate, the more accurately you will want it to feel the taste;
- completely give up alcoholic beverages;
- if you want something sweet, it is best to eat it 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 at work and at home always have a light snack on hand - some kind of fruit, dried fruit or a handful of nuts, will save you from light hunger and jam with sandwiches.
Ways to lose weight at home
Simultaneously with the change in diet, those wishing to lose weight must increase physical activity. For example, you can forgo the elevator and walk, jog in the park, or grab a skipping 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 shouldn't despair. There are many simple exercises that, when performed regularly, will burn fat and improve your well-being. Here are a few:
- lift;
- oscillation of the press;
- run in place;
- raising the legs from a prone position;
- squat;
- swing the legs (including the "scissors" exercise).
In addition to traditional methods, a variety of "grandmother's" means can always come to the rescue. However, before using them, consult your doctor and study the list of contraindications. So it will be possible to avoid unpleasant surprises in the form of an allergic reaction or exacerbation of chronic diseases.
Most often, folk methods involve a kind of "stomach deception", that is, the creation of a feeling of satiety due to low-calorie drinks and foods. Among the most popular miracle cures are:
- millet porridge;
- sprouted wheat;
- homemade rye bread;
- dissolve the water;
- Ivan tea salad.