Every woman wants to be beautiful and slim, graceful and fragile and asks the same question: how can you lose weight at home? After all, obesity is a global problem for modern humanity.
It is easy to lose weight at home, but unfortunately this can not be achieved if you do not start following the daily diet, proper nutrition and physical activity. Plastic surgery methods and procedures are not an option and they are also very expensive.
If you want to stay healthy, improve your shape and skin, feel toned, then you should start following very simple rules:
- Often eat small amounts of food. Divide your diet into 4-6 meals a day.
- You can eat in the evening, but three hours before bedtime, then you can get tea or low-fat fermented milk product.
- The simplest point is to drink in the morning on an empty stomach, a glass of warm water you can add a spoonful of honey, 20 minutes before breakfast.
- Drink at least 2 liters of water a day, not including tea and coffee.
- Drink water at least half an hour before meals. This will help you eat less. You should not drink food and you should not drink 30 minutes after a meal.
- You can perform fasting days once a week, such a procedure helps easily and without harm to your health.
These were the basic dietary tips for losing weight at home. Do not forget such recommendations either. But do not take it as a simple guideline. If you are going to lose weight, you should definitely stick to it, and keep them in your head.
Prerequisites for losing weight at home
- what do we give up? Alcohol, red wine is possible, but in moderation.
- Train yourself to drink tea without added sugar, or with the addition of natural sweeteners such as stevia.
- as you have already understood - is all fast food in the trash, as well as sugary carbonated beverages and convenience foods.
- how to lose weight at home? What to avoid: Additives like mayonnaise and ketchup. It is better to season salads with natural yogurt, sour cream, butter.
- in order not to interrupt the diet, you should arrange a so-called "cheat meal", but only if your weight is within the range you need.
- eat boiled or baked potatoes, not fried, but not more than 2-3 times a week.
- how to lose weight at home? Give up all flour products completely, but if you can not, use this product made from whole grain flour and bran.
- Fruits high in carbohydrates like grapes and bananas should be set aside until you lose weight.
- eat in small portions. No more than 200 grams of products at a time.
- never skip breakfast, like any morning procedure (shower, brushing teeth), because this is the most important meal and the key to starting a good day.
- do you want candy? Eat some dark chocolate, but only in the morning.
- it is better to eat fruit in the first half of the day.
- Do not forget about sports loads, if you can not go to the gym, you can start playing sports at home, there are video tutorials to help you lose weight at home.
- get yourself snacks, cutlery and eat them, yes, it will not be easy in the beginning, but this is how you learn to eat less food and thereby reduce your stomach, which is what we are trying to achieve.
Losing weight at home is real, even for lazy women, you just have to want to, increase your knowledge on this topic, start doing it, get used to it.
To lose weight at home, where to start? Read below.
Daily regimen
In many cases, excess weight and metabolic disorders depend on the lack of constancy of the biological clock in the human body. From what our internal organs begin to not properly assimilate useful and nutrients, thereby harming the whole body.
Where do we start? Make a schedule for your daily routine and try to keep it up despite the current tough conditions.
Proper nutrition
Diet does not mean exhausting hunger strikes, where you almost do not eat, and if you eat, then it is not tasty fresh food. Simple, correct and balanced nutrition is 70% of your success on the road to your dream figures, without which you will not achieve the desired result. You can eat delicious food without being hungry and losing weight.
Here is an example of a proper and balanced diet for a whole week, even for the lazy it will be easy (1 breakfast, 2 first snacks, 3 lunches, 4 seconds snack, 5 dinners, 6 seconds light dinner).
Monday
- Oatmeal on water - 100g with a teaspoon of honey and a handful of raisins or nuts (walnuts, almonds, cashews), an apple, a cup of natural coffee.
- 2-3 boiled chicken eggs, a cucumber, 30-50 g low-fat cheese.
150-200g boiled chicken breast and a large portion of fresh vegetable salad. - 100g low-fat cottage cheese + orange
- 150-200 g sea fish, boiled cauliflower or broccoli 100 g, half a grapefruit.
- 0, 5 liters of low-fat kefir.
Tuesday
- 100-150gr rice with apple, cinnamon and a teaspoon of honey, green tea or natural coffee for every taste.
- 50 g of walnuts, a spoonful of honey and a handful of any berries (raspberries, blueberries, strawberries).
- Vegetable salad and 150-200 gr. Cooked beef.
- 3 boiled chicken eggs, salad, steamed tomatoes.
- 100-150gr sea fish, a few cucumbers, half a grapefruit.
- 0, 5 low-fat yogurt, up to 2, 5%.
Wednesday
- 150-200g buckwheat porridge with vegetables, a glass of freshly squeezed juice
- A big banana.
- 150 g boiled chicken breast and stewed vegetables
- 2 boiled eggs, cucumber, salad.
- Seafood salad.
- 150 g low-fat cottage cheese.
Thursday
- Durum wheat pasta with vegetables - 200g, apple.
- Wholemeal bread sandwich with low-fat cheese and salad.
- Large portion of vegetable stew.
- 150g cottage cheese with apple.
- Cooked veal - 150g + vegetable salad.
- 0, 5 low-fat kefir.
Friday
- Omelette with vegetables, freshly squeezed juice.
- Lean meat sandwich.
- Boiled lentils and boiled breast.
- 100 g low-fat cheese, cucumber.
- 200 g sea fish, vegetable salad.
- 400-500 ml coagulated milk.
Saturday
- Boiled beans with vegetables - 200 g, a glass of juice or green tea
- Fruit salad and handfuls of nuts
- 2 boiled potatoes 150g boiled turkey
- Any citrus fruit.
- 150 g cottage cheese.
- Not fat yogurt.
Sunday
- Oatmeal - 100 g with any fruit or berry, tea or coffee.
- Vegetable salad.
- Braised beans with vegetables + any citrus fruits.
- 2-3 boiled eggs, boiled cauliflower.
- 150g cottage cheese with herbs and fresh cucumber.
- 0, 5 low-fat kefir.
A very genuine, varied, healthy and tasty food, cooking methods (procedure) do not take long, especially for lazy women.
Tips for the lazy: The time spent on cooking procedures is reduced by several times if you cook a few days in advance and lay out the food separately at meals.
Read more information and literature on proper nutrition, listen to advice and feedback from experienced people in this matter, apply knowledge effectively, do not be afraid to experiment on your own with preparing healthy and wholesome dishes, variety in food will not let you stayfrustrated and discouraged on the way to ideal forms. Turn your favorite, but very threatening, into your figure, dishes into the right and healthy ones that will not affect your body.
A delicious and healthy recipe for pizza lovers:
Preparation procedure.
For filling:
- 30-50 g mushrooms;
- 50 g sweet pepper;
- 50 g low-fat cheese;
- 20 g onions;
- Chicken fillet - 150 g;
- Salt, pepper, herbs to taste.
For the basics you will need:
- Low fat cheese, 150 grams;
- Cauliflower - 300 g;
- A chicken egg;
- Salt and pepper to taste.
Cooking procedure:
- Grate the cooked cauliflower on a coarse grater, add 150 g grated cheese, salt, eggs there and mix.
- Preheat the oven to 250 degrees, put all our "mass" in a baking dish or put on a baking sheet, and put in the oven for 15-20 minutes.
- Chop the cooked chicken fillet. Cut the mushrooms into thin slices, chop the peppers and onions as you like.
- Put the whole filling on our "dough", greased with tomato paste or tomato sauce, sprinkle with grated cheese on top, bake for 8-10 minutes at a temperature of 230-250 degrees. Good appetite.
The main question that plagues those who lose weight: "how to lose weight at home? " The daily routine and proper nutrition is a big part of success, now you can talk about the third point - physical activity.
Many women can not go to the gym for various reasons: there is no time, money, no one to leave the baby with and many other reasons.
How do you lose weight at home? Where to start physical activity? All these tips and tricks are not for lazy people who are overweight. Therefore, in order to independently perform all procedures, classes and loads, it is better to consult with knowledgeable people who will advise you, give their feedback and reveal ways more effectively than yours.
Do not be put off, there is always the opportunity to exercise and lose weight at home. One should only introduce training into a habit, difficult for the lazy but achievable. How do you make yourself lose weight at home? Where do we start? Motivate yourself and then the results will be effective and if you follow all the tips it will be even faster.
There are a large number of forums and websites on the Internet where they provide advice, methods and reveal secrets about training. There are video tutorials that teach you how to perform the exercises correctly, it is easy to choose an exercise program.
For beginners and those who want to lose weight at home, programs to train all muscle groups in the body will be effective, they have the best reviews, and of course cardio training, you can perform this procedure by watching a video or going outside for a run, climb the stairs, such classes can be performed at the entrance. All this is not for lazy women, but if you decide to fight excess weight, then the most important thing is to start.
Home training program for all muscle groups
If you have sports equipment: dumbbells, a kettlebell, a bar and pancakes for that, weights for the legs, then this is great. But they can be replaced with water bottles or books.
Where to start? With warm-up and stretching, you can jump in ropes for 5 minutes.
Squats. We train the muscles in the legs and buttocks. (Consider different ways to do it). We perform 15-30 times, it is possible with weights.
Execution technique:
The legs are wider than the shoulders, the socks are turned slightly to the sides, we stand on a whole foot, we squat so that the angle at the knee is at least 90 degrees, the lower - the better, the knees do not go beyond the socks and go strictlyin the direction of the stockings, we squat - inhale, get up - exhale and tighten the buttocks.
Lunges. It works on the leg muscles and tightens the buttocks. (Consider different ways to do it). We perform 15-20 repetitions on each leg, weights can be in the hands.
Execution technique:
Stand upright with your hands on your waist if you can easily lift the weight. Step one foot forward and lower the knee on the back leg to the floor, return to the starting position when exhaling, try not to have an acute angle in the knee of the foreleg, change the legs.
Push-ups. Training of the muscles in the chest and arms. We perform 10-20 repetitions.
Execution technique:
Many women have difficulty doing push-ups of their socks, starting with the knees. Get on your knees and rest on your hands in front of you, set shoulder width apart while inhaling, bend your arms at the elbows, body should be smooth, with a tight pressure and buttocks, without deflection in the lower back, Return to the starting position while exhaling.
For the more experienced, the legs can be placed on a hill and on toes.
Dumbbell bench press lying on your back. Exercise of the muscles of the chest. We perform 15 repetitions.
Execution technique:
Put three stools in a row, lay a blanket on top and sit along, on your back, press your back against the surface, place a weight with your feet on the floor. Straighten your arms out with dumbbells in front of you at shoulder height, lower your arms to chest height at a 45 degree angle to your body, and squeeze upward as you exhale.
Dumbbell Rows. Work out for a beautiful back. We do 12-15 repetitions on each side.
Technique: kneel on the couch, bend down and rest your right hand.
Take a dumbbell in your left hand, your back is straight, your left leg rests on the floor a little longer than your pelvis.
Hold your hand close to the pelvis, start pulling the dumbbell slightly up and back, to the lower abdomen, feel the work of your back (shoulder blades), rest for a few seconds while exhaling, lower your hand to its original position.
Lift straight legs from a supine position. 15-30 reps.
Execution technique:
Lie on your back, pressed against the floor, hands along your body with your palms facing down, lift two straight legs 45 degrees from the floor as you exhale, return to the starting position, barely touching the floor.
Twisting. (Consider different ways to do it). Exercise on the press. 20-40 reps
Execution technique:
Lie on the floor, legs bent at the knees, feet at the floor, arms bent at the elbows behind the head, lift and stretch to the knees during exhalation, without lifting the lumbar from the floor, return to the starting position during inhalation.
Standing dumbbell press. Exercise of the shoulders. We do 20 repetitions.
Execution technique:
Stand straight with your feet shoulder-width apart, take dumbbells in your hands, and place them at shoulder height.
Lift your arms up above your head, then lower them to their original position.
All these exercises are a circle, they must be performed without stopping and resting, 4-6 circles.
After training we have to stretch.
Such simple procedures, advice (call it what you will) and secrets will lead to the desired results, the most important thing is to start. Do not forget about the muscle recovery procedure, that is, rest.