How to lose weight at home

how to lose weight at home

It is no secret that most girls and women constantly control their figure and weight. Few of the fair sex are able to maintain normal weight and figure, since weight often only increases rather than decreases. If you gained a few extra pounds, today we will teach you how to lose weight at home.

When to lose weight

Losing weight at home is easy, but you need to be realistic about the situation. Losing excess weight at home is possible, but at the same time it is necessary to clearly understand what type of weight is "excess". To determine whether you are overweight, you must calculate your standard. You can calculate the rate using the following formula: divide your weight by height (in square meters). For example, your height is 1 meter and 70 centimeters and you weigh 65 kilos, we calculate: 65/1, 70² = 22, 49. The norm is 25. Consequently, if you obtain a body mass index of 22-25, this is normal for the body, but if the indicator is over 25, you are overweight.

How do you know what the normal weight is for you? - Everything is very simple! Based on the logic and formula above, thanks to simple manipulations with numbers, you can find out which weight is the norm for you. So, if your height is 1 meter and 70 centimeters, then we multiply this value squared by the norm of 25, it results: 25 × 1, 70² = 72, 25. We conclude that your maximum weight must not exceed 72 kilos, but thisis based on the rules, in fact, the weight rate is calculated not just on the basis of "dry" numbers.

Your body kit is also important. If you are not big and have no tendency to be overweight, then, of course, a weight over 65 pounds will already be above normal for you. If you have broad bones, then, of course, the rate increases. Another factor that you must consider is the appearance. Agree, if you have a normal weight, calculated according to the formula above, and have so-called "hanging sides", "stomach" and full legs - then this is far from the norm. Thus, summarizing the weight norm, the resulting indicator should be adjusted based on the structural characteristics of your body, as well as based on visual factors.

Losing weight must consist of the following:

  • Establishing the causes of excess weight;
  • Elimination of the causes of excess weight;
  • Review of the diet;
  • Use of physical exercises.

Motivation

If you don't know how to lose weight at home, start with motivation. It is useless to start losing weight without motivation, since it is the motivation that will give you the desire to act. The motivation to lose weight should really encourage you to act, and help you to carry out the planned actions (changing your diet and using a series of exercises).

Why are you overweight

ways to lose weight at home

When you are driven by iron motivation, we move on to the next stage of weight loss at home - analyzing the appearance of excess weight. After all, it is no secret that you can put on weight for several reasons: inadequate diet, physical inactivity, use of hormonal medications, due to illness or stress. Therefore, it is very important to establish the cause of the appearance of excess weight, because if that reason is a sedentary lifestyle, and you, instead of starting to move more: walking and exercising, are on a diet, then there is nologic in that. If you want to lose weight and for your actions to be beneficial, establish the cause of the extra pounds and make sure to eliminate them. After that, you can proceed to the actions aimed at losing weight.

Adequate nutrition

An unhealthy diet is often the cause of being overweight. Although it is very difficult to eat well due to a difficult work schedule, try to do it anyway.

Separate meals and, of course, split meals are an integral part of proper nutrition. In summary, we will say that separate nutrition is based on the fact that all food products are divided into three groups: fats, proteins and carbohydrates. These food groups must be consumed in strict sequence and with the correct combination, which you can learn in more detail in the article dedicated to this type of food. Fractional nutrition, on the other hand, establishes 5 to 6 meals a day, the amount of food consumed per day should not be increased, and the usual amount of food should be divided into several meals.

effective methods to lose weight at home

Of course, you cannot do this without restrictions. To lose weight, it is highly recommended to refuse or minimize the use of sugar, as it retains fats and water in the body. Also try to limit the intake of fatty foods, as they hinder the processing of calories by the body, in addition to causing excess carbohydrates, which later turn into fat deposits in the "problem areas" of women (thighs and legs).

Also try to use less salt in the diet, as this causes the body to retain water and fats, and this negatively affects the body. Frequent coffee consumption increases the body's adrenaline production, which makes you feel hungry. It is extremely rare to eat fried and smoked foods, as it is very difficult for the stomach to handle and therefore the so-called "overload" can occur.

If you want to lose weight with a healthy diet, eat only healthy foods. Avoid preservatives, convenience foods, instant foods and fast food. Meals must be at the same time:

  • Breakfast - 8: 00;
  • Second breakfast - 10: 30;
  • Lunch - 13: 00;
  • Afternoon snack - 16: 00;
  • Dinner - 6: 30 pm.

This meal plan is designed to ensure that you wake up at 7 am and go to bed around 11 pm. If you go to bed later, around 9 pm, you can provide a small snack, light food: fruit salad, low-fat yogurt or dessert. If you wake up late and stay up late, meal times need to be adjusted.

Many girls believe it is okay to lose weight at home excluding eating after 6 pm - and this is the main misconception. To do that, you just need to think about why it's 6 pm, not after sunset or when the first star appears in the sky? Doctors and nutritionists recommend not to eat 3 hours before going to bed, there is no specific time for each person when they go to sleep, so "not eating after 6" is nonsense. If you go to bed at 1 am, you'll have to go hungry for 7 hours! Therefore, if you go to bed at 9 pm, it is recommended to exclude food intake after 6 pm, if you go to bed at 1 am, it is recommended not to eat after 10 pm.

Diets

how to eat right to lose weight

To lose weight, you can use diets. Remember that not all diets help you lose weight, so choosing an effective diet is a very difficult issue. Sometimes you can lose weight by eliminating a product from the diet, which causes the appearance of excess weight, it can be meat, oranges, baked goods. Of course, the best option is to design an individualized diet with a nutritionist, but this is quite expensive, so you will have to choose your diet yourself, adjusting it based on weight changes and the weight loss of certain parts of the body.

Exercise

Losing weight at home is only possible with proper diet and exercise. If you want to lose weight without dieting at home, then physical activity should be increased. There are a large number of exercises to lose weight, which can be sets of special or general exercises.

Exercise is recommended at night, not in the morning or afternoon. The duration of classes should be at least 20-30 minutes a day, it is best to allocate 40 minutes a day to exercise. Be sure to take short breaks during exercise, during which you can take a few sips of water. Make sure you take a weekend off from your workouts. For example, do them on alternate days or on certain days. In no case are you overloaded with physical exercise, otherwise there will be no benefit in losing weight, as this will negatively affect your well-being, or your muscles will start to grow, which is not very aesthetically pleasing for girls.