Today, the problem of overweight is quite acute for many people, which is associated with a decrease in physical activity, frequent stress, sedentary work, unhealthy diet and other unfavorable factors.
Losing weight at home will help you get rid of extra pounds only if you take the process seriously.
Is it possible to lose weight quickly at home
Many women are worried about the question: "Is it realistic to lose weight at home if there is a great desire to do it? "Of course, you can lose weight, but first you need to defeat laziness, get rid of bad habits and call on all organization to help.
To quickly lose weight and lose a few extra pounds, you can make a fasting day on kefir or use any short-term diet. But, unfortunately, the weight will return again. A well-formulated diet, calorie distribution, exercise and procedures that burn fat are the best helpers in home weight loss.
Once and for all, getting used to the correct way of life, after a short time it will be possible to notice that the hated kilograms are gradually disappearing. Having made a serious decision to lose weight, you need, first of all, to psychologically prepare yourself for such a difficult process. To motivate yourself to lose weight, it is recommended:
- Draw up a detailed scheme for achieving the goal and write down all your achievements, even small ones, in a separate notebook.
- Convince yourself that losing weight is essential for a better quality of life.
- Practice self-discipline in order to accurately follow the recommendations of experts and effectively lose those extra pounds.
- Strive to lose weight not for others, but only for yourself.
How to lose weight at home: quick ways to fight excess weight
It is very difficult to get back to the desired shape, for example, doing just a morning run. If a woman at the same time overeats with sweets and leads a sedentary lifestyle, then such events, alas, will not bring results. To effectively lose weight, it is recommended to use a holistic approach, following simple rules.
Proper nutrition for weight loss at home
To get rid of excess weight at home, you must first of all reconsider your views on nutrition. There are some principles by adhering to which you can lose weight well and keep the results obtained.
The following nutritional guidelines will help those who lose weight achieve the desired results:
- To lose weight, you need to significantly reduce the consumption of fatty foods. In addition, you should replace the dishes fried in vegetable oil with stews, boiled or baked ones.
- It is recommended to eat as little sweet as possible.
- Immediately exclude flour, rice and potatoes from the diet.
- Split meals should be practiced. You need to carry out at least 5 meals per day, but eat less. The longer the breaks between meals, the more calories are stored as body fat.
- We need to try new healthy vegetable dishes.
- 30 minutes before a meal, you should drink a glass of water or milk with a slice of black bread. This will significantly reduce your appetite during your main meal.
- It is very important to completely give up alcohol,
after all, taking it significantly increases the appetite.
A sample weight loss menu looks like this:
- Breakfast: 2 boiled eggs or unsweetened tea with a slice of black bread and a slice of hard cheese.
- Snack: fruits or fresh vegetables.
- Lunch: chicken broth with a slice of chicken fillet and herbs, a slice of cereal bread, cucumber.
- Snack: low fat yogurt (200 ml).
- Dinner: baked fish and a side dish of stewed vegetables.
- Before bed: tea without sugar or ½ cup of low-fat kefir.
Exercise for weight loss at home
You can use as many popular diets as you want, however, without physical activity, they will not give any results. Sports activities contribute to the acceleration of metabolic processes in the body, the breakdown of body fat. In addition, without sports activities, the skin after losing weight can become flabby.
For effective weight loss, you need to choose a suitable type of physical activity, for example, aerobics, swimming, running, etc. At the same time, it is not necessary to visit the gym, it is enough to purchase inexpensive and effective exercise equipment: a rope and a hula-hoop. With their help, you can burn from 200 kcal in 15 minutes.
You should also pay special attention to the most problematic areas: abdomen, thighs and buttocks and calves.
It is recommended to do a simple set of exercises daily.
Exercises for slimming the abdomen and sides:
- You need to put your feet shoulder-width apart, arms spread apart parallel to the floor. Perform 15 side bends, trying to reach with the right hand to the right foot and with the left hand to the left foot.
- You need to lie on the floor and start raising straight legs above your head, then lower them without touching the floor. Do two sets of 15 reps.
- You should lie on the floor, bend your knees, keep your hands behind your head. The exercise consists of raising only the head and shoulders. The number of repetitions is 25. It is advisable to perform two approaches.
Exercises for the hips and buttocks:
- It is recommended to do simple squats with feet shoulder-width apart. It is important that while squatting, the knees are looking forward and not over the toes. Do 30 squats.
- Lunging forward or backward will help tighten your glutes. For the exercise to be more effective, you need to pick up dumbbells or bottles of water or sand.
- You need to get on all fours and alternately raise straight legs back. Perform 20 reps with each leg. It is advisable to strain the buttocks while lifting the legs.
Water slimming treatments
Water procedures, for example, a contrast shower or soda, sea, herbal baths should be taken before bed.
- To prepare a herbal bath, you must mix in equal proportions peppermint, calendula and oregano, sage.
- A glass of herbal collection is recommended to pour 2 liters of water, bring to a boil and leave for 20 minutes.
- After that, the broth should be passed through cheesecloth and poured into the bathroom.
- Duration of herbal bath is 20 minutes.
Slimming wraps
Body wraps, according to reviews of many losing weight, help to improve the condition of the skin and get rid of the hated cellulite. For the procedure, medicinal mud, oils, honey or clay are used. Honey wrap is considered very effective for weight loss:
- After cleansing the skin with a scrub, you need to melt the honey in your palms and apply to problem areas of the body, then wrap with cling film.
- After 40 minutes, it is recommended to wash off the honey mask with warm water.
- It is desirable to carry out wraps every 3 days.
Other ways to lose weight at home
Additional treatments will help enhance the effects of diet and exercise:
- Sauna and bath. This method helps to get rid of extra pounds due to profuse sweating.
- Body shaping creams. Especially effective is a warming cream that speeds up metabolism and improves blood circulation in tissues.
- Warming shorts, trousers or belts made of high-tech fabrics. If you wear these clothes while exercising, you can significantly speed up the process of losing weight.
Reviews and real stories of losing weight at home
Reviews about losing weight at home:
“Unfortunately, I am not able to go to the gym. It is for this reason that I decided to lose weight at home.
At first I started to run in the morning and eat right, and in the evening I did simple exercises for problem areas of the body. After a month, I lost 4 kg. However, cellulite did not disappear. A friend advised me a honey wrap. I want to say that I am very pleased with the result: the skin has become tightened and elastic. ”
“I think that it is quite difficult to lose weight at home. Very often I cannot overcome laziness and go to study. Moreover, I constantly go to the fridge to have a tasty snack. To keep my body in shape, I visit the gym, where the coach certainly does not allow me to cheat. ”
“After the birth of two children, I gained 15 kg. Two months ago, with a height of 165 cm, I weighed 73 kg. Once I decided to take on myself and lose weight at home. First of all, I gave up sweet and fatty foods, began to eat more fruits and vegetables, I ate food often, but in small portions.
When everyone was still asleep in the morning, I went for a run, and even performed some exercises: squatting, doing lunges. Now my weight is 58 kg. I hope to improve this result soon. ”