How to lose weight effectively at home without exhausting yourself with hunger? Sooner or later, everyone will ask this question. Plus, regardless of gender or age. In fact, being overweight is associated with a number of problems, from high blood pressure and joint problems to depression. Any nutritionist will tell you that you can only lose weight if you make every effort for this process. Of course, ideally, a specialist should be consulted, an examination should be performed, on the basis of which an individual plan can be made to achieve the ideal shape. But what if there is simply no such possibility? Don't despair! We will tell you how to lose weight at home effectively and with long-term results.
Lose weight at home: myth or reality?
Weight loss at home is not a myth! This is a very real opportunity to get your body in shape. In addition, you can achieve very impressive results. Once you have decided: you need to lose weight! - many are now resorting to this method. For example, young mothers find it difficult to get out of the house and leave the baby in the care of relatives. Someone is too busy at work and so tired that they simply don’t have the strength to go to the gym or apply for a consultation. Others are simply not allowed by finances to pay for the services of professionals: a coach and a nutritionist demand an "orderly" amount for their work.
The benefits of losing weight at home are obvious: everyone prescribes the procedures they personally find most effective. In addition, there is no need to adapt to that date. If you need a professional massage, you can call a specialist at home when it is convenient for the client.
Of course, this weight loss style has another downside. First, at home it is very difficult to focus on yourself, there is a high risk that foods that are forbidden by the diet will seduce or delay your workout. Second, although this is quite a budget method, you still need to choose dumbbells, a video course, or possibly an exercise bike, for example. Also, it’s not a fact that the rest of the household will appreciate diet food, so you need to cook a little more.
Rules for weight loss at home
If we’re talking about how to lose weight effectively at home (without giving back the infamous pounds), here are some general tips:
- drink more water - all diets and nutritional systems are based on this rule. And in everyday life, this advice remains relevant. After all, water cleanses the body, stimulates metabolism. In addition, a glass of water consumed half an hour before a meal will help significantly reduce the portion size. There is a diet based on this principle: "weight loss on the water. "It has proven its effectiveness. We recommend drinking one, two and three glasses of water before breakfast, lunch and dinner;
- sugar and flour products are prohibited. Of course, there are food systems that allow for sweets (e. g. , "minus 60") or synthetic sweeteners. You have to decide, but it’s worth noting that your body doesn’t like to be fooled. Accordingly, not only will he ask for sweets in the morning, and the substitutes will not bring any good to health either. If you really want to pamper yourself, it is better to eat dried fruit: dried apricots, prunes or dates. Of course, if this does not contradict the chosen energy system;
- Many dietitians recommend that you avoid garnish for anyone who is interested in losing weight. If you use fresh vegetables for meat, poultry or fish, the result will not wait;
- without training, a good effect is unlikely to be achieved. Any woman who has lost weight without dieting will say that the result is directly proportional to physical activity. You don’t have to go to the gym (though it’s desirable), you can buy a range of exercises and do it at home. Even a morning jog or skipping rope gives a positive result;
- positive attitude. Psychological trainings help to relax, not to focus on the problem of overweight, but to move towards the goal correctly and clearly. It often happens that you have to imagine yourself in perfect shape. As you know, the idea is material, so what you want comes true. Even old jeans, which once fit easily, or a beautiful dress that suddenly became small, can motivate;
- before going to bed - no food. Of course, diet and nutritional systems are different, but it is best not to eat food at least 3-4 hours before bedtime. Many people say they should not eat after 6 or 7 p. m. On the one hand, they are right, but on the other hand, not everyone sleeps between 9pm and 10pm. Accordingly, it is better to work out the system of the last meal for yourself according to your own order;
- you must arrange fasting days once a week. They can be based on any mono diet.
With the slogan, "Lose weight in a week! " Are these so-called monodietas. Because there is only one component in them, the result will be lightning fast. Rarely, a mono-diet contains two products (such as buckwheat and kefir). Protein products, cereals, fruits and vegetables are used as ingredients. The effect lies not only in the quick result, but also in cleansing the body. According to the number of products, the "lose weight in one week" diet is divided into the following types:
- "balanced". It is recommended to consume two products: kefir and apples (1. 5 liters of low-fat kefir per day and half a kilogram of apples can be drunk), kefir and cucumber, rice and apples (boil a glass of cereal without salt, 2 apples per day is also allowed). . . There are many options. On average, you can lose 5-6 kg per week;
- "fast". Due to the fact that only one ingredient is used (usually it is a slow carb product), it is very difficult to tolerate. You can sit on it for up to five days.
The most common fast monodiens are:
- buckwheat (steamed glass of cereal for a day);
- kefir (only 2 liters of low-fat kefir is allowed);
- fish (all fish cooked without oil is allowed);
- watermelon (the calculation is as follows: 1 kilogram of watermelon for every 10 kg).
Any monodiet is a great stress for the body. In order for bad-bad pounds not to return right away, you need to stick to your diet, that is, you need to add one product every day. Of course, it can’t be fried potatoes or fatty meats. It is better to give preference to vegetables and fruits, low calorie cereals in water such as oatmeal.
How to lose weight fast if you do not have enough strength to eat one or two products for a week? You can try a balanced, low-calorie diet. Let's look at the most efficient and easy to carry:
- "favorite diet". Based on daily food source. It is forbidden to interrupt the order. It lasts for a week (day 7 - exit). On the first day, you should consume any liquid (unsweetened, of course): tea, milk, kefir, broth (meat and vegetables), coffee. On the second day, you should eat vegetables in any form and quantity (better raw, of course). Give cabbage a special preference. On the third day, they repeat the first, drinking. In the fourth, fruits, preferably citrus fruits, should be eaten. The fifth - any protein: meat cooked without oil, fish and poultry, also cottage cheese, yoghurts without additives, etc. On the sixth day, we use any liquid again, on the seventh day we stop the diet. Boiled eggs, low-fat soups, dairy products, cereals on the water, vegetables and fruits are allowed. If you follow everything correctly, you can lose up to 7 pounds;
- another similar diet is "6 petals". Developed by a Swedish nutritionist. Here, not only is the body cheating on protein and carbohydrate days (thanks to which the diet is well tolerated), but also the psychological aspect is emphasized. It is necessary to cut the flower, whose 6 petals sign the products and count the days. Tearing from petal to petal, one gets closer to the goal, proud of himself — one day left without a break;
- The Japanese diet has also proven to be very effective. It's more complex. So one day you have to eat a certain amount of fish, meat, boiled eggs, vegetables and fruits, drink tea or coffee. The menu is very varied and balanced, so you can easily drop up to 16kg;
- the diet of the popular singer is very popular. The most important thing is to eat at a certain time, drink 500 grams of low-fat kefir a day. Every day monodiet: fried potatoes, cottage cheese, fruit, chicken, mineral water - these are the ingredients of the daily diet.
Energy systems: what is it?
If you ask the question: how to effectively lose 20 kg or more - the answer is obvious - choose a dietary system for yourself. Each of them will have years of work for nutritionists, the weight loss process will go systematically, not by leaps and bounds. If you keep following this diet, your weight will gradually return to normal and will not return.
Each system is based on certain limitations and principles. Somewhere only protein foods are allowed, somewhere a separate meal or consumption of raw vegetables.
As for the general points, we assume that they consume large amounts of water (the rule is the same as in the "weight loss on water" diet), limit sugar, flour products, mandatory physical activity and prescribe additional procedures: , wraps, massages.
Thus, the nutritional system is a whole complex of measures. It is very wrong to consider it a diet. After that, this eating style becomes a way of life. We analyze the most popular dietary nutrition systems to help you lose weight effectively at home and join a healthy lifestyle.
The author of the system has lost 60 pounds without diets, he is the author of the diet method of the same name, which is as follows.
Every meal follows certain rules. For breakfast (provided it takes place before 12 noon) you can eat everything, even sweet, forbidden foods. On the dining table, eat according to the principles of special nutrition: meat and other proteins should not be mixed with potatoes or pasta. For example, if a soup is cooked in broth, it is refueled without pasta and potatoes. For dinner (which must be held by 18: 00 at the latest), many options are irreplaceable. For example, cheese, milk and rye are crispy, or just meat (chicken, fish).
The author encourages the use of scrub, exercise. Such a nutritional system can become a way of life, help you stay fit in the future without resorting to diet.
The Ducan diet is a low-carb or carb-free diet. Lovers of meat, cottage cheese and other similar products will like it. Many appreciate systematicity and consistency.
The diet is divided into several stages at all times. The first, "attack, " is aimed at losing excess pounds quickly. This is due to the consumption of exclusively protein products. The next one ("cruise" or "alternation") is working to get closer to your ideal weight. Here, a small amount of carbohydrate is allowed. A very important stage - "consolidation" - does not allow for the return of a lost kilogram. And then - "stabilization" - according to the principles of this section, Dr. Ducan suggests that we eat for a lifetime.
In addition to water, you need to eat oat bran, which helps the digestive system cope with plenty of protein. Ducan also allows the use of sugar substitutes. Compulsory physical activity also regulates him at all stages: 20-30 minutes a day.
Another system helps with both rapid weight loss and cleansing the body of slag - the Kim Protasov system. The secret is simple: eat only raw vegetables.
Fermented dairy products, 3 green apples and 1 boiled egg are also allowed daily. The key here is to keep the proportions: for every 70 percent of your vegetables, eat 30 percent protein. After two weeks, meat, chicken and fish are added to the diet.
The system was designed for 35 days (4 weeks), after which a systematic output was recommended with the addition of one product per week, mainly vegetable fats (nuts and vegetable oil).
Weight loss supplements
There are currently a number of complexes on offer for weight loss: from fat-burning tea and coffee to complexes and calorie blockers.
You need to treat them with care, do not abuse them, otherwise you can easily undermine your health. In addition, it should be noted that any diet and nutrition system requires the intake of multivitamin complexes to support the body, for which any change in the usual diet is a great stress.
The most gentle foods with a natural fat burning effect:
- onions and garlic;
- citrus fruits (grapefruit is best);
- a pineapple;
- green tea.
Physical activity at home
Any diet involves physical activity. If you neglect it, your body will lose weight, but it will sag and become ugly. You don’t have to go to the gym to tighten your skin and tone your muscles. You can do it at home. Here are the cheapest tools for physical activity:
- walk. You need to walk at a fairly fast pace, at least 25-30 minutes a day. You can use special tools such as nordic walking sticks;
- skipping rope. A 15 minute jump will help tone your muscles and get rid of excess calories;
- hoop or hula hoop. It is especially useful for those who struggle with excessive fat at the waist;
- morning jogging. They help not only lose weight, but also tune in to the next day;
- yoga, or body flexion, is a particularly accessible technique that puts not only shape but also the inner world in order.
During the diet, the fight for beautiful skin is not only a physical activity, but also all kinds of cosmetic procedures. It’s no secret that if you lose a lot of weight, you may experience problems like stretch marks or sagging skin. The following procedures can help you avoid such problems:
- - Lose weight with soda. Baths with the product are very effective and popular. The substances contained in soda help to remove water from the body, "speed up" the metabolism. Attention! The procedure has contraindications: oncology, hypertension, pregnancy;
- wraps. The usual foil is suitable for them. Both special and natural products can be applied to the body: honey, vegetable and essential oils, clay;
- scrub. In addition to industrial, ground coffee-based scrub is also very effective: this product is able to activate processes in the subcutaneous layer, tighten the skin, give it tone;
- creams. The cream made with a mummy is especially effective against stretch marks. It is very simple to make: dissolve a piece of this valuable product in a container with your favorite body lotion;
- massages. This is perhaps the most effective remedy for sagging skin and cellulite. Especially when you need to get the result as soon as possible.