Today, the problem of being overweight is quite acute for many people, which is associated with a decrease in physical activity, frequent stress, sedentary work, an unhealthy diet and other unfavorable factors.
Losing weight at home will help you shed 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 you must first overcome laziness, get rid of bad habits and askhelps the entire organization.
To lose weight quickly and lose a few extra pounds, you can fast a day with kefir or use any diet in the short term. But, unfortunately, the weight will come back again. A well-formulated diet, calorie distribution, exercise, and fat-burning procedures are the best helpers for losing weight at home.
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 to prepare yourself psychologically for such a difficult process in the first place. To motivate yourself to lose weight, we recommend:
- Design a detailed outline to achieve 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 to accurately follow the experts' recommendations 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 combat excess weight
It is very difficult to return to the desired shape, for example, just doing a morning run. If a woman overeats with sweets and leads a sedentary lifestyle at the same time, those events, unfortunately, will not bring results. To lose weight effectively, it is recommended to use a holistic approach, following simple rules.
Proper nutrition to lose weight at home
To get rid of excess weight at home, you must first reconsider your views on nutrition. There are some principles by sticking to which you can lose weight well and maintain the results you get.
The following nutritional guidelines will help those who lose weight achieve the desired results:
- To lose weight, you must significantly reduce the consumption of fatty foods. Also, you should replace dishes fried in vegetable oil with stews, boiled or baked.
- It is recommended to eat as little sweet as possible.
- Immediately exclude flour, rice and potatoes from the diet.
- Divided meals should be practiced. You should eat at least 5 meals a day, but eat less. The longer the breaks between meals, the more calories will be 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, drinking it significantly increases appetite.
A sample weight loss menu looks like this:
- Breakfast: 2 hard-boiled eggs or unsweetened tea with a slice of black bread and a slice of hard cheese.
- Snack: fresh fruits or 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 garnish of stewed vegetables.
- Before bed: unsweetened tea or ½ cup low-fat kefir.
Exercise to lose weight 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. Also, without sports activities, the skin after losing weight can become saggy.
For effective weight loss, you must 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 buy inexpensive and effective exercise equipment: a rope and a hula-hoop. With its help, you can burn from 200 kcal in 15 minutes.
You should also pay special attention to the most problematic areas: abdomen, thighs, buttocks and calves. It is recommended to do a simple set of exercises daily.
Exercises to slim the abdomen and sides:
- You need to spread your feet shoulder width apart, with your arms spread parallel to the floor. Perform 15 lateral curves, trying to reach with the right hand to the right foot and with the left hand to the left foot.
- You should lie on the floor and start lifting your legs straight over your head, then lower yourself without touching the floor. Do two sets of 15 repetitions.
- You must 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 do two approaches.
Exercises for hips and glutes:
- It is recommended to do simple squats with your feet shoulder width apart. It is important that while you are squatting, your knees are facing forward and not over your toes. Do 30 squats.
- Pressing forward or backward will help tighten your glutes. For exercise to be more effective, you must lift weights or bottles of water or sand.
- You must get down on all fours and alternatively lift your legs straight back. Perform 20 repetitions with each leg. It is advisable to tighten the buttocks when lifting the legs.
Weight loss treatments with water
Water procedures, for example, a contrast shower or soda, sea, herbal baths should be taken before bedtime.
- To prepare an herbal bath, you need to mix in equal proportions of mint, marigold and oregano, sage.
- A glass of herbal recollection is recommended to pour 2 liters of water, bring to a boil and leave to act for 20 minutes.
- After that, the broth should be passed through cheesecloth and poured into the bath.
- The duration of the herbal bath is 20 minutes.
Body wraps, according to many weight loss reviews, help improve skin condition and eliminate hated cellulite. For the procedure, medicinal mud, oils, honey or clay are used. The honey wrap is considered very effective for weight loss:
- After you have previously cleansed the skin with an exfoliant, you should melt the honey on your palms and apply it to the problem areas of the body, then wrap it with an adhesive film.
- After 40 minutes, it is recommended to wash the honey mask with warm water.
- Wrapping every 3 days is desirable.
Other ways to lose weight at home
Additional treatments will help improve the effects of diet and exercise:
- Sauna and bath. This method helps to shed extra pounds due to profuse sweating.
- Creams to shape the body. Especially effective is the warming cream, which accelerates metabolism and improves blood circulation in the tissues.
- Heated shorts, pants, or belts made of high-tech fabrics. If you wear these clothes while exercising, you can significantly speed up the weight loss process.
Real weight loss reviews and stories at home
Comments about losing weight at home:
"Unfortunately, I can't go to the gym. It is for this reason that I decided to lose weight at home.At first I started running in the morning and eating well, and at night I did simple exercises for problem body areas. After a month, I lost 4 kg. However, cellulite did not disappear. A friend recommended a honey wrap. I want to say that I am very satisfied with the result: the skin has tightened and elastic ".
"I think it is quite difficult to lose weight at home. Very often I cannot overcome laziness and go to study. Also, I constantly go to the fridge for a tasty snack. To keep my body in shape, I visit the gym, where the coach certainly doesn't allow me to cheat. "
“After the birth of two children, I gained 15 kg. Two months ago, at a height of 165 cm, he weighed 73 kg. I once decided to face it and lose weight at home. First, I gave up sweet and fatty foods, started eating more fruits and vegetables, ate often, but in small portions.
When everyone was still asleep in the morning, I went for a run and even did some exercises: squat, lunge. Now my weight is 58 kg. I hope to improve this result soon. "