Get rid of excess weight in the house she dreams of almost any other man, but as you start to lose weight knows, not all of them.
Because of this weight loss process systematically postponed to "tomorrow", and pounds in the meantime, only added. A visual guide to the action – it's just what we need.
When there is a clear plan, defines the sequence of the process, the person most easy to start to lose weight. We do a detailed guide, and let's call it "to start slimming".
Step no. 1. Analysis and diagnosis
To determine the objective, it is necessary to perform a test. This is an important phase of beginning weight loss, because the result becomes the single point of reference to keep in mind during the entire program.
- Carry out the calculations, the ideal weight for you. You can use the tool of calculation of ideal weight or take the weight, where you feel comfortable and good. Remember that the ultimate goal must be real, so do not overestimate your strength and ability.
- Do the key measures of the volumes of the body (chest, abdomen, hips, thighs). In the weight loss process there are moments when the weight "is worth it" on the spot, while the volumes continue to decrease.
- Record the initial measurements in notepad.
- To help you keep track of your results, click here to download the sign in which it is possible to celebrate their measurements and date of measurement. (the link takes you to yandex disk, is absolutely safe and free)
The psychological aspect. Many people sincerely pose the question: "Why can't I stop eating?". Sometimes the reason is always the stress, the depression, the chronic lack of sleep, fatigue – these times it is even necessary to fight. For a better motivation to think of an incentive.
We say "NO" to harmful food
Step no. 2. The aims and the timing of
You've done the calculations and have obtained certain results – become the main goal, which you can view in order not to fall. Make colorful posters, place them in a visible place the photos where you like, etc
Set a real time limit. Don't rush things, rapid weight loss is the same quick return to the weight or failure. Optimal reduction of the body weight – 3-4 kg in a month. Weigh yourself 1 time a week, and capture the results in his diary.
Step no. 3. Expect the calorie intake
How to lose weight at home: step by step instructions
Many people are overweight and who do not want to, or can not attend gyms. Sitting at home and want to lose weight. Yes, it is possible to and home to lose weight, but to train with this yet. But, let's go with order.
In general, the weight loss in the home is not different from the weight loss in the gym (because the body-the same) and is composed of four components:
- Diet (40% success)
- Cardio-load (30% success)
- A series of exercises (20% success)
- Sports nutrition (10% success)
In addition, these components are placed in descending order of importance. If sports nutrition can be neglected, and it is not a necessity, the diet is the foundation. With her and we begin.
By the way, I forgot to tell you, the theme of loss of weight of the house – too large to accommodate in a single article. Therefore, this article will consist of links to other articles.
Diet
On our site there are ready-made menus for weight loss. Does not need to invent anything. You just need to follow these menus. Here they are:
- Women menu for weight loss
- Male menu for weight loss
The same, who does not want to believe, you can go another way – more be if the same menu. But for this it is necessary to know the basic principles of nutrition for weight loss: the 5 principles of diet to lose weight. And also to know how much you need to eat kcal per day: how Many calories should I eat per day to lose weight
Cardio-load
It is designed to speed up your metabolism and forcing your body to spend more energy. For example, a girl weighing 60 kg 30 minutes of slow stroke you spend about 350 kcal. And about 20% of the allowance costs.
How cardio fits in any physical activity, during which your average heart rate is about 130 beats per minute, or higher. This can be jogging, volleyball, swimming, cycling, playing football, sex. Well, any thing.
A very important parameter – the frequency of cardiovascular training. Better to train 3 days in a row of 30 minutes a day, 1.30. Ideally, you should be 4 – 5 cardio per week for at least 40 minutes. From 40 minutes to 60. But this is the case, if you do not use the third component.
A series of exercises
We have in mind to workout with dumbbells, barbells and other weights. Many ask: why they are needed, if the goal is to lose weight. The answer is simple. These exercises serve only to protect the muscles from destruction.
Agree that the beautiful figure is constructed not only from the lack of fat, but also when the muscle. When you begin to lose weight body burns indiscriminately, and fat and muscle.
And strength training "make" your body to keep the muscle. As they say: "Friend, you see that the external environment habitat is to work your muscles.
Keep it safe! In such circumstances, you still have useful".
Exercises at home for weight loss for women:
And for men:
4. Sports nutrition
This element is optional for weight loss. But sports nutrition can help a little to speed up this process. Here are complete fat burners, L-carnitine, protein, and amino acids. At today's prices sports nutrition need per month to spend around 3000 – 6000 rubles. For the details here: What kind of sports nutrition is suitable for weight loss.
Once again, I repeat, that this component of loss of weight is optional. But, if used properly, are healthy can help those who slims very difficult.
Conclusions
1. As you can see, the process of loss of weight is based not only on a diet. More precisely, we can build only on a diet. And really you will lose weight, even if not so effective. But, in the first place, in such cases, the diet should be more rigid. It is unlikely that you will be able to follow a diet for the whole life. And in the second place, along with the fat gone and the muscles. Muscles even if it will be soon.
2. Personally, I recommend you all 4 components to introduce at the same time. However, if you have a very weak physical preparation, the first month it is possible to limit in some complex exercises with no cardio.
3. The optimum speed of weight loss of 4-5 kg in a month. If you lose weight more quickly, which means that you lose along with the fat and muscle too.
4. If you are using and cardio, and a series of exercises, ideally, should be about 5 workouts per week. 2 – 3 training and 2 – 3 exercises with barbells and dumbbells.
How to eat to lose weight
Not only in our country but all over the world a large number of people are suffering from obesity. Even if the weight does not pass for a ton, and many appear round the abdomen, and the desire to get rid of him. But not all so simple.
Excess weight accumulates for many reasons: various hereditary diseases, mode of nutrition, life style, characteristics, and preferences in the diet, the amount absorbed from food, the frequency of reception, and so on. Agree, if you traveled a day and in the past day to tens of kilometers away, hardly appeared roundness in the abdominal area.
If the cause is disease, can not do without the advice of a physician. Without the help of a specialist is little that can be done. But if the excess weight has appeared from sedentary work, love to lie down on the sofa, from everyday burgers and products of the GC series, only you decide of weight loss, and further weight gain.
Precautions
Being overweight is a serious problem, a few extra pounds affects the well-being and functioning. Then run the situation is not worth it. At least occasionally load themselves physically: do the exercises in the morning, run a couple of times a week, use the stairs and not the elevator. All these elementary actions, and do not require a huge effort, and the result may surprise you.
If you have taken the decision to lose weight, read the information carefully. It's not worth immediately run to the first diet, or follow the recommendations of a friend, once a day, and drink a spoon of water. Nothing extreme, have mercy on yourself.
You need to consult a nutritionist or an endocrinologist, who will assess the state of health, determine the factor of redundancy of weight, tips for a balanced diet, and how to improve the work and rest, and to advise you on the right diet. Drastic changes in lifestyle are not worth the effort to not undermine the health. The body, on the contrary, you will accumulate more body fat, and you'll be jam in a bad mood.
The decision to bring in life a little sport only welcome. But do not abuse it. There is no need every day to run around the house for an hour. In the first place, the body is not ready for this stress. In the second place, it is already in a couple of days will give the idea to lose weight and get back to the cakes and pastries.
It is important to gradually change its mode. Refrain from fatty foods and do small walks in the morning, complicate its way and start to run, going for a proper diet.
The most important thing during weight loss is not only to form the correct mode of the day, but also with competence to eat. By what power and in what quantity to receive the body, depends on the success of a further program to get rid of extra pounds.
It is important to solve two problems:
- Determine how many pounds you intend to lose, after overcoming obstacles in the form of a special diet.
- Learn how to schedule a series of products and their quantity, through the counting of the calories.
Get a diary, write down all of your snacks and dinners, breakfasts, and dinners. This will allow you to calculate the number of calories that drinks the previous day.
The next step – to exclude from the diet foods that prevent them from reaching the goal:
- Cakes and sandwiches.
- Smoked.
- Class fats of meat and fish, pickles.
- The potatoes.
- Cookies gingerbread and the like.
- Candies and sweets, cakes and home-made desserts (well, at least for the moment).
The list is rather long, but these basic products. And what they need to eat, not only not to die of hunger, and again, and stocking up on energy for the whole day?
- Various soups — they are useful and nutritious.
- Meat — variety, low-fat (veal, beef, poultry) and fish (cod, perch, pike, cod) are not absolutely prohibited. Their number should be limited. And do not eat fried foods.
- Eggs.
- Vegetables and fruit. They have a lot of vitamins.
- Tea, coffee-making facilities.
- Milk and dairy products.
- Pasta and cereals.
- The bread with the bran from the flour.
- Vegetable oil.
But this does not mean that such foods can be eaten in any quantity, eat during the day. The meaning of diet regimen is to eat as much food as is necessary for life.
Detailed Menu for a week
The day you'll need about 2500 calories. The end of the meal, and distribute it in the following way:
- Breakfast – 35%
- Lunch – 40%
- Dinner – 25%
Make a menu for a week. Fantasy, diversify the diet, for he was full. We give a variety of meal options, and take in hand suitable for you.
Breakfast
- Oatmeal in the water (you can add walnuts and raisins, a glass of milk, two eggs.
- Mashed potatoes, boiled fish, a glass of milk.
- Muesli with milk (or cereal), egg, fruit juice.
Second breakfast
- Banana, orange and yogurt.
- Ricotta cheese, low-fat sour cream, one apple.
- A glass of milk and pancakes with ricotta cheese.
Lunch
- Buckwheat soup with mushrooms, mixed salad with tomatoes and fruit juice.
- Ear, cold cuts, vegetables, a glass of fruit juice.
- Soup, buckwheat porridge, rolls, cocoa.
Snack
- The fruit yogurts.
- Vegetable salad with sour cream, the juice.
- A sandwich with cheese, a glass of milk.
Dinner
- Salad, boiled chicken, green tea.
- Fishing cutlet, Greek salad, a glass of milk.
- Chicken, vegetable salad, tea.
This is only a sample menu, number of meals and products. Try to avoid monotony. You should enjoy the meal, and a complete set of nutrients.