It's no secret that most girls and women are constantly checking their shape and weight. Few of the fair sexes are able to maintain their body weight and shape in a normal state, as very often the weight only increases, not decreases. If you’ve picked up a few extra pounds, today we’ll tell you how to lose weight at home.
When to lose weight
Losing weight at home is easy enough, but you need to be realistic about the situation. It is possible to lose excess weight at home, but at the same time you need to clearly understand what kind of “overweight” weight is. To determine if you are overweight, you need to calculate your norm. You can calculate the ratio using the following formula: Divide your weight by height (in square meters). For example, a height of 1 meter is 70 centimeters and a weight of 65 kilograms, we calculate: 65/1, 70² = 22, 49. The norm is 25. Accordingly, if the body mass index is 22-25 - this is completely normal for the body, but if the indicator is above 25, it is overweight.
How do you know what weight is right for you? - Everything is very simple! Based on the logic and the formula above, thanks to simple manipulations with numbers, you can find out what your weight is. So, if its height is 1 meter by 70 centimeters, then we multiply this value squared by the norm of 25, it turns out: 25 × 1, 70² = 72, 25. It follows that its maximum weight cannot exceed 72 kilograms, but thisis based on rules, moreover, the weight ratio is not only calculated on the basis of "dry" numbers.
Your body size also matters. If you are not big and not prone to being overweight, then of course your body weight over 65 pounds is already above normal. If you have wide bones, of course the rate increases. Another factor to consider is appearance. Agree, if you have a normal weight, calculated using the formula above, and have a so-called "hanging side, " "stomach, " and full leg - that's far from the norm. Thus, summing up the weight standard, the resulting index should be adjusted based on the structural characteristics of your body as well as visual factors.
Weight loss should consist of:
- Determining the causes of overweight;
- Eliminate the causes of overweight;
- Diet review;
- Using exercise.
Motivation
If you don’t know how to lose weight at home, start with motivation first. It is pointless to start losing weight without motivation, as this motivation gives you the desire to act. The motivation to lose weight should really motivate you to take action and help you stick to the planned actions (diet, changing the diet, and applying a series of exercises).
Why you are overweight
When driven by iron motivation, we move on to the next stage of home weight loss - analyzing the appearance of being overweight. After all, it’s no secret to anyone that you can gain weight for a variety of reasons: a poor diet, a sedentary lifestyle, taking hormonal medications due to illness or stress. Therefore, it is very important to determine the reason for the appearance of being overweight, because if this reason is a sedentary lifestyle, and instead of starting to move more: walking and exercising, dieting, then there is no logic at all in this. If you want to lose weight and that your actions would be beneficial, determine the cause of the extra pounds and be sure to eliminate it. You can then continue your weight loss activities.
Proper nutrition
Unhealthy eating is often the cause of being overweight. Even though it is very difficult to eat properly due to the difficult work schedule, be sure to try to do so.
A separate meal and, of course, a split meal is an integral part of proper nutrition. In short, the separate diet is based on the fact that all food products are divided into three groups: fats, proteins and carbohydrates. These food groups should be consumed in strict order and with the right combination, which you can learn more about in this article on this type of food. As far as fractionated food is concerned, it sets 5-6 meals a day, while the amount of food consumed per day should not be increased and the usual amount of food should be divided into several meals.
Of course you can't do without restrictions. For weight loss, it is highly recommended to refuse or minimize the use of sugar as fats and water remain in the body. Also try to limit the intake of fatty foods as they disrupt the processing of calories in the body and trigger excess carbohydrates which later become fatty deposits in the “problem areas” of women (thighs and legs).
Try to use less salt in your diet as well, as this will lead your body to retain water and fats and this will negatively affect your shape. Frequent coffee consumption increases the body’s production of adrenaline, which makes it feel hungry. It is extremely rare to consume fried and smoked foods as they are very difficult for the stomach to handle, so there may be a so-called "overload".
If you want to lose weight with a healthy diet, eat only healthy foods. Avoid preservatives, ready meals, instant meals and fast food. Meal should be at the same time:
- Breakfast - 8: 00;
- Second breakfast - 10: 30;
- Lunch - 13: 00;
- Afternoon snack - 16: 00;
- Dinner - 6: 30 p. m.
This diet is designed to wake you up at 7 a. m. and go to bed around 11 p. m. If you go to bed later, you can arrange a small snack, light snacks around 9pm: a fruit salad, low-fat yoghurt or dessert. If you wake up late and get up late, your meal schedule should be adjusted.
Many girls believe that it is right to lose weight at home if they exclude eating after six in the evening - and this is the main misconception. To do this, you just have to think about why exactly 18 hours and not after sunset or when the first star appears in the sky? Doctors and nutritionists recommend not eating 3 hours before bedtime, there is no set time for all people at bedtime, so “not eating after 6” is mere stupidity. If you go to bed at 1 in the morning, it turns out you have to starve for 7 hours !? Therefore, if you go to bed at 9 in the evening, it is advisable to exclude meals after 18 hours, and if you go at 1 in the morning, do not eat after 22 hours.
Diets
You can use diets to lose weight. Keep in mind that not all diets help you lose weight, so choosing an effective diet is a very difficult issue. Sometimes you can lose weight because you exclude a product from your diet that provokes the appearance of being overweight, be it meat, oranges, baked goods. Of course, the best solution is for a nutritionist to create an individual diet, but this is quite expensive, so you need to choose your own diet, adjusting the diet based on the weight change and weight loss of each part of the body.
Exercise
Losing weight at home is only possible through proper diet and exercise. If you want to lose weight without losing weight at home, you need to increase physical activity. There are a large number of exercises for weight loss, these can be special exercises or general.
Exercise is recommended in the evening, not in the morning or afternoon. The duration of the sessions should be at least 20-30 minutes per day, preferably 40 minutes per day to complete the exercises. When exercising, be sure to take short breaks during which you can drink a few sips of water. Make sure you have a weekend without training. For example, do them every other day or on certain days. Under no circumstances should you overload yourself with physical exercises, otherwise you will not benefit from losing weight as this will either negatively affect your well-being or your muscles will start to grow, which is not very aesthetic for girls.