Everyone strives for an ideal figure and a healthy lifestyle. But sometimes there is simply no time for that. Therefore, going to the gym and training with a coach is completed in a few weeks.
An unbalanced diet, a sedentary lifestyle, heredity and pregnancy can be reasons to avoid excess. Any excess weight has a negative impact on the general condition of the body. It starts with excessive stress in the joints and ends with heart problems.
Losing weight fast at home is a reality
To keep your body tidy at home, you need to follow a diet and daily exercise schedule or buy tools to help you lose weight. Many nutritionists and dieters say that you can follow a certain period of time until the results are visible. This will be the most effective way to lose weight.
If the question is a few pounds of fat accumulated on the sides or hips, a dietary choice will be helpful. But if the goal is to lose ten pounds or more, a regular diet will only help people who weigh more than a hundred pounds. In this case, you must first reduce your diet.
It is important!All other methods that help to lose up to 10 kilograms a week are destructive to the human body.
Only through exercise and diet can you achieve the desired result without harming your body.
Proper nutrition or diet
To get started, you need to get proper nutrition. To do this, it is recommended to make a table where meals are reduced to 4 meals a day. The amount eaten should not cause a feeling of heaviness or overeating in the stomach.
You should immediately eliminate from the diet:
- dessert - sugar, sweets, cakes;
- fried - cook the meat and make a salad only with olive oil;
- alcohol - has the highest caloric content;
- spices - only increase appetite;
- additives - mayonnaise, ketchup, sauces of inorganic origin;
- street food - canteens such as fast food, bakery;
This is done in order to reduce calorie intake during the day. In order to burn fat, the amount of calories in the body must be less than their use. Therefore, people who lead a sedentary lifestyle suffer from excess weight. Calories for the day are simply not used.
Drink five full glasses of water a day. Helps remove harmful substances from the body and normalize digestion. During physical exertion, water is actively released along with sediments in the form of sweat.
It is important!If you do it physically. Exercise, diet may not be so strict, and most importantly you do not need to go hungry.
Menu
Prepare a menu that will not be repeated during the week.
Sample menu:
- Breakfast. A glass of water before eating. Milk porridge (semolina, oatmeal, muesli). Hot green tea with unsweetened lemon (honey can be added). Fruit.
- Lunch. A glass of water. The curd mass is not greasy. Divide the portions at 1pm to avoid going hungry until lunch, but don't eat too much.
- Supper. A glass of water. The first dish is in the form of soup. Meat, cereals, salads. Fruit. For a few more glasses of water between lunch and dinner.
- Supper. Salad / cereal, meat dish, rye bread. Fruit / fresh juice. Meals should be done 3-4 hours before bedtime.
Sleep is an important part of losing weight
Lack of sleep can lead to sudden weight loss and damage to the body. This is because not getting enough energy during sleep, the body tries to find additional sources of energy by burning fat and muscle tissue.
There are people who, on the contrary, gain weight. The reason may be too much food or a night snack. During sleep, food in the stomach is not digested, but begins to accumulate in the form of adipose tissue.
The best way to lose weight is to exercise.
The effect will not be immediately visible when training at home and partially outdoors. First, because the load is mainly done with the help of your body, and secondly, there is no motivation in the form of a coach who motivates you to give your best 101%.
Run in the morning
The misconception that the key to a healthy life is a morning run. To some extent, yes. But there are downsides to morning workouts.
The body has not yet had time to wake up, blood circulation is partially slowed down, the joints are not yet bent, the muscles are motionless. Even if you lie down, such a load will be a shock to the body.
Yoga classes
It is better to start the morning with stretching or yoga. Yoga burns fat tissue perfectly and makes muscle fibers elastic. Therefore, you can attend several classes with a coach and then do a series of exercises at home for half an hour every morning.
Strength and endurance exercises should be started before dinner. It is also impossible to be late, the body is tired and does not need extra load.
Training complex:
- warming-10-15 minutes;
- run with acceleration - 15 minutes;
- deep squats with legs wide open - 3 sets 20, 15, 10 times;
- push-ups from a wide grip / bench - 3x15, 12, 10;
- push-up with narrow grip from the floor / bench - 3x15, 12, 12;
- alternately the lungs of each leg - 3x10, 10, 8;
- lift the legs hanging - 3x15, 10, 10;
- bending on the floor - 3x 20, 15, on each side;
- wooden 1-2 minutes;
This complex is designed for one hour. So you have to give the best. You can change the type of approach to the press, do it for the side muscles, for the lower ones.
It is important!After a hard workout, you can eat dinner to increase your energy reserves.
Someone will say that if there is physical activity, there is no point in dieting. But this is not the case. If you only exercise and follow a normal diet, subcutaneous fat will not be burned quickly and effectively. Incoming and outgoing calories will be equal.
Adipose tissue begins to excrete with sweat because it consists mainly of water, and is burned because the body has energy reserves. By removing excess fat, the training muscle tissue prevents sagging or loosening of the skin.
Body structure
A person who weighs a hundred kilograms will lose ten kilograms faster than sixty kilograms. But it will also get faster. Many are pathologically prone to being overweight, so they need to exercise throughout their lives. The slightest rest can restore the lost weight in a few weeks.
If after a few weeks the scales show a negative 300-500 grams, do not give up. Difficult training and diet have an immediate effect, not the opposite. After a few weeks, the jump can reach minus 2-3 kg.
The desire to shape the body is always commendable. There is no need to train until you lose consciousness or go hungry for a few weeks. By doing everything on time, gradually and patiently, you can achieve the desired result.