Proper weight loss at home

To lose weight at home the dream of almost every other person, but how to start to lose weight, not know, not all of them.

Because of this, the process of weight loss systematically postpone for "tomorrow" and kilograms, meanwhile, only added. The visual guide for action, is just what we need.

When it is clear that is a plan that identifies the sequence of the process, it is easier to start losing weight. Draw up a step by step guide, and call it "how to start losing weight."

Step # 1. Analysis and self-diagnosis

To determine the purpose, it is necessary to perform a self-test. This is an important step in the beginning of the weight loss, because the result becomes only a guideline to keep in mind through the program.

• To perform the calculation of the ideal weight for themselves. You can use the calculator to calculate the ideal weight or on the basis of the weight that you once felt comfortable and good. Do not forget that the ultimate goal must be real, so do not overestimate your strength and capabilities.
• That basic measurements of the volume of the body (chest, belly, thighs). In the process of weight loss, there are moments when the weight of "should" in the city, and the volumes continue to decrease.
• Record your initial measurements in a notebook.
• To make it easier to track your results, download them here sign, where you can mark that measurement date of measurement. (the link leads to Yandex disk, is totally safe and free)

The psychological aspect of the. A lot of people frankly ask ourselves the question: "Why can't I stop eating?". Sometimes it is stress, depression, chronic lack of sleep and fatigue – these factors should be addressed. For better motivation, think of the stimuli.

Say NO harmful food

Step # 2. Aim and time

You have made the calculations and got some results – have become the primary goal that you can imagine, that does not spoil. Make a colourful poster, publication in a prominent location of your photos, if you like, etc ..

The installation in real-time. Do not rush things, rapid weight loss leads to the same rapid return of weight or damage. Optimal weight loss is 3-4 kg in a month. Weigh yourself 1 time per week, and record the results in your journal.

Step # 3. Counting calorie intake

How to lose weight at home: a step-by-step instructions

A lot of people are overweight and do not want to or cannot visit the gym. Sit at home and you want to lose weight. Yes, you can do at home to lose weight, but to train, while still having the. But, everything is ok.

In General, losing weight at home is no different than weight loss in the hall (because the body is the same) and consists of four components:

• Diet (40% success)
• Cardio-load (30% success)
• A set of exercises (20% success)
• Sports nutrition (10% success)

In addition, these components are arranged in descending order according to their importance. If sports nutrition can be neglected, and it is not necessary, but diet is the Foundation. We will start with.

By the way, I forgot to warn you, the subject of weight loss at home – is too large to fit in one article. Therefore, this article will consist of links to other articles.

Diet

On our website there is a prepared menu for weight loss. No need to invent anything. You just need to follow this menu. Here they are:

• Women menu for weight loss
• Men menu for weight loss

Those who do not want anything that is considered that it is possible to go the other way to create a menu. But you need to know the basic principles of the diet for weight loss: the 5 principles of nutrition for weight loss. As you know, how much you need to eat calories per day: How many calories you need to consume per day to lose weight

Cardio load

It is designed to accelerate your metabolism and force your body to spend more energy. For example, the little girl, who weighs 60 kg for 30 minutes of slow Running will expend about 350 calories. And this is for about 20% of its daily cost.

As the cardio suited for any physical activity during which your average heart rate is about 130 beats per minute or more. This may work, cardio, swimming, Cycling, playing football, sex. Whatever.

A very important parameter – the frequency of cardio training. It is better to work 3 days in a row for 30 minutes, as a one-day, 1.30. Ideally, you would take 4 – 5 cardio per week for at least 40 minutes. From 40 minutes to 60. But in this case, if you do not use the third component.

Set of exercises

This refers to training with weights, barbells and other weights. Many will ask: why are they needed if the goal is to lose weight. The answer is simple. This workout is only necessary to keep your muscles from falling.

You agree that a beautiful picture is made not only because of the lack of fat, but when there is enough muscle. When you begin to lose weight body burn indiscriminately and fat, and muscle.

And weight training forces your body to retain muscle. I would say to him: "Dude, you will see that it is the external environment that forces you to work your muscles.

Save! In such situations they are more useful for you".

Exercises at home for weight loss for women:

And for men:

4. Sports nutrition

This element is optional for weight loss. However, sports nutrition can be easier and slightly accelerate this process. These include a comprehensive fat burners, L-carnitine, protein and amino acids. At today's prices of sports nutrition you have per month to spend about 3000 – 6000 rubles. For more details here What kind of sports nutrition is ideal for weight loss.

Once again, this part of the weight loss is optional. But, with proper use, it is great to help those who are losing weight very difficult.

Insight

1. As you can see, the process of weight loss, based not only on the same diet. More precisely, it can only be built on a diet. And you will actually lose weight, though not as effectively. But, first, in such cases the diet should be more rigid. And it is unlikely you will be able to stick to this diet for all my life. And secondly, along with the fat will go away and the muscles. Muscles even leave early.

2. Personally I suggest all 4 components to be implemented at the same time. However, if you have a very weak physical training the first month may be limited in some set of exercises without a heart.

3. The optimal rate of weight loss of 4-5 kg in a month. If you are going to lose weight faster, it means that you lose along with fat and muscle too.

4. If you use both the cardio and exercises, ideally, should be about 5 workouts per week. 2 – 3 cardio and 2 – 3 workouts with barbells and dumbbells.

How to eat to lose weight

Not only in our country but all over the world a large number of people who suffer from obesity. Also, if the weight crosses above the hundredweight, great rounded belly, and a desire to get rid of it. But it is not so simple.

Excess weight accumulates from a number of reasons: a variety of hereditary diseases, diet, lifestyle, characteristics and preferences in the diet, the amount of food absorbed, the multiplicity of reception and so on. You agree, if there was trip and day after day passed tens of kilometers, hardly appeared roundness in the belly area.

If the reason is illness, then not do without the advice of the doctor. Without professional assistance, there is little that you can do. But, if the extra weight came from sedentary work, and love that is lying on the sofa from the daily consumption of burgers and products from the BP, then only you decide to lose weight or continue to gain weight.

Precautions

Obesity is a serious problem, a few extra pounds affects the health and functioning of the. Therefore, running is not worth it. At least occasionally insert yourself physically: exercise in the morning, run a couple times a week, use the stairs instead of the elevator. All these activities are basic and do not require a lot of effort, and the result may be a surprise.

If you decide to lose weight, then read the information. Do not immediately rush to the first available diet or to follow the recommendations of a friend is once a day and drink a spoon of water. Not to the extreme, the damage on yourself.

It is necessary to consult a nutritionist or endocrinologist, who will assess the condition, determine the factor of excessive weight, advice on balanced nutrition and on how to improve the mode of work and rest, advise the proper diet. Drastic changes in lifestyle should not be done, that does not compromise health. The body, on the contrary, will accumulate even more fat and you will seize in a bad mood.

The decision to make your life a little sport is to be welcomed. But do not abuse. Not need every day to run around the house, for one hour. First, the body is not yet ready for such sudden exertion. Secondly, you are already a couple of days, to give up the idea to lose weight and get back to cakes and cakes.

The most important is to gradually change your way. Refrain from fatty foods and take small walks in the morning, entangled mode and begin to run, turning on the appropriate diet.

The most important thing during weight loss is not only in the form of the correct mode of the day, but eat smart. From what energies and in what amounts, is for the body, it depends on the success of additional programs to get rid of excess pounds.

It is important to solve two problems:

1. To determine how many pounds you plan to lose, after crossing the barrier in the form of a special diet.
2. Learn how to plan a set of products and their number, spending calories.

Get a journal, write down all of your snacks and full Lunches, breakfasts and dinners. This will allow you to calculate the number of calories consumed in the previous day.

The next step – eliminate from your diet foods that hinder to achieve this goal:

• The pies and cakes.
• Smoked foods.
• Fatty meat and fish, pickles.
• Potatoes.
• Cookies, cakes and the like.
• Candies and sweets, pastries and cakes (well, at least at the time).

The list is quite long, but these basic products. What you need to eat to not only not starve, but also to stock up on energy for the whole day?

• A variety of soups — they are healthy and nutritious.
• Meat, lean (veal, beef, poultry) and fish (cod, perch, walleye, Pollack) is not prohibited. Their number should be limited. And do not use roasted.
• Eggs.
• The vegetables and fruit. They have a lot of vitamins.
• Tea, coffee.
• Milk and milk products.
• Pasta and cereals.
• Bread with bran from the flour.
• Vegetable oil.

But this does not mean that such foods that can be eaten all the quantities you eat during the day. The importance of nutrition is to eat as much food as is necessary for life.

Detailed menu for the week

On the day you need approximately 2500 calories. With three meals, distribute them as follows:

1. Breakfast – 35%
2. Lunch – 40%
3. Dinner – 25%

Create a menu for a week. The creativity, the diversity of the diet, so it was full. We present various options of eating, and you will find appropriate for themselves.

Breakfast

• Oatmeal on the water (you can add walnuts and raisins), a glass of milk, two eggs.
• Mashed potatoes, boiled fish, a glass of milk.
• Muesli with milk (or cereal), one egg, juice.

Second Breakfast

• Banana, orange and yogurt.
• Low fat cottage cheese, sour cream, Apple.
• A glass of milk and pancakes with cottage cheese.

Lunch

• Soup, buckwheat porridge with mushrooms, pumpkin salad with tomatoes and juice.
• Ear, cutting meat, vegetables, a glass of juice.
• Borsch, buckwheat porridge, noodles, cocoa.

Afternoon tea

• The fruit yogurt.
• Vegetable salad with sour cream and juice.
• Cheese sandwich, a glass of milk.

Dinner

• Salad, boiled chicken, green tea.
• Fish cutlet, Greek salad, glass of milk.
• Chicken, vegetables, salad, tea.

This is just a sample menu, number of meals and set of products. Try to avoid monotony. You need to enjoy a meal and a full range of nutrients.