How to effectively lose weight at home and do it quickly

Before and after losing weight

Every fourth inhabitant of the earth suffers from obesity. Most overweight people suffer from various diseases of the cardiovascular system, the gastrointestinal tract and a number of other psychological ailments. Most often these are all kinds of complex, socialization problems.

As a result, people suffering from excess weight cannot get rid of it due to a trivial fear. In this regard, they are simply embarrassed to go to a nutritionist or fitness instructor for help. That is why it is so important to start losing weight on your own, at home, without unnecessary stressful stimuli.

The reasons

Every year the number of overweight people increases rapidly. This is due both to global changes in our society and to the individual nuances of each individual's body.

Waist measurement after losing weight

The main causes of obesity:

  • unhealthy diet (eating unhealthy, too fatty, spicy, sweets, abuse of fast food, carbonated and alcoholic drinks);
  • psychosomatic disorders, including depression;
  • overeating;
  • lack of a clear system of food intake (breakfast, lunch, dinner) and daily routine;
  • lead a permanently passive lifestyle, "sedentary work" (office managers and freelancers are the main risk group);
  • minimal physical activity;
  • metabolic problems;
  • the presence of a number of diseases that cause obesity of 1 or 2 degrees (including diabetes mellitus);
  • hormonal imbalance, genetic predisposition to obesity.

It is important to understand that the cause of obesity is not always an exclusively passive lifestyle and a person's reluctance to get rid of unloved excess weight. A sharp increase in body weight can be a sign of a number of other diseases.

Therefore, before taking measures to lose excess weight, it is recommended not to neglect the help of a nutritionist and consult a specialist. It is important to understand that depending on the constitution and other individual characteristics of the organism, the concept of excess weight is calculated for each person personally according to the generally accepted system - BMI (body mass index).

The main thing is the motivation

Girl with the motivation to lose weight

To lose weight, it is not at all necessary to buy an expensive membership to a fitness room, exercise equipment, use suspicious drugs or make an appointment with the best nutritionist in town. Quick and effective weight loss at home is a reality. Especially in the age of ubiquitous computerization, when almost any information on diets and detailed training programs can be found simply in the open spaces of the World Wide Web (both for money and for free). The main thing for achieving results is motivation. Without it, any even very exhausting diet and training will be useless.

The search for meaning comes down to simple things: determining yourself the main goal for losing weight, which is subsequently broken down into several intermediate stages (which must be attainable).

It looks like this:

  • the goal is to get rid of 15 kg more, lose 15% of the total body weight or achieve a result of 80 kg, etc. :
  • the intermediate stages to reach the final goal can be of the following nature: losing 5 kg in the first month, getting used to daily exercises, a certain nutritional system, etc.

As you can see, it is not necessary to set goals for yourself, which will be measured in kilograms. Also, without some experience, it is difficult to correctly set up such a task (which must be achievable at the same time) by yourself. This is why motivation is often lost. Losing weight sets himself an impossible task, he cannot accomplish it, he is disappointed and lets it all go by itself. Therefore, in order to lose weight quickly and effectively in a home setting, try to set realistic goals and objectives. Remember that it is better to overfill the plan than not to implement it. Set goals that after reaching which you would like to continue rather than stop.

Food

A girl who has lost weight by following a healthy and healthy diet

The three main "whales" on which the fast and effective weight loss method is based are motivation, diet and exercise. It is impossible to consider the first component as a separate part of the weight loss process. All that's left is diet and exercise, which are equally important.

Nutrition changes should be done as follows:

  • a complete overhaul of your diet (give up too fatty, spicy, fried foods, stop abusing sweet, alcoholic and carbonated drinks, fast food);
  • develop a daily routine for you in which the time intervals for each meal would be clearly indicated;
  • not only develop a daily routine, but also follow it;
  • refuse indulgences for yourself.

It is important that the diet is not too "rigid". You shouldn't pester your body with boiled fish and unsalted white meat. The diet should be varied and attractive (in terms of taste).

If possible, try to include in the menu a variety of vegetables, fruits, nuts, berries. Flour products, fatty or spicy dishes can also be included in the weekly diet, the main thing is not to abuse them. Reduce your portion size. Since losing weight at home quickly and effectively is not the easiest task, the first thing that is recommended is to develop a clear nutritional system. Get used to a radically new lifestyle, eat only healthy and wholesome foods. And to make sure you don't have to experience any "taste torture".

Slender girl

Calculation of calories

The procedure for finding calories is useful not only for losing weight quickly and efficiently, but also for developing your own menu. It is believed that the count of foods consumed greatly facilitates the weight loss process, since it is possible to immediately see the high-calorie ones and remove them from your diet. The procedure will help develop a daily and weekly menu, make it diversified. That way you don't have to constantly recycle it. Since it will be possible to simply replace some products of the diet with BZHU in similar quantities.

Counting calories is also a separate effective way to lose weight for those who want to shed 2-3 extra pounds. This teaches you to monitor your diet to keep your weight under control at all times. At the same time, without denying yourself some ordinary pleasures and dishes.

The method of calculating the calories taken allows you to:

  • there are most of the usual dishes;
  • do not give up the products you are used to;
  • easy to adjust the weight.
Female body without excess fat

To use it you just need:

  • record the data in a diary, where you can calculate all the calories and foods consumed;
  • determine yourself the maximum limit allowed for the day;
  • monitor your weight using the daily weighing in the morning.

It is important to start counting calories along with developing a rough diet and menu before starting to lose weight. In other words, make sure you take your measurements "first": calculate the number of calories consumed per day without changing your usual diet. This information will help you create a weight loss menu, as well as track the fat percentage reduction process.

It is believed that the quickest way to lose weight is to count the calories consumed throughout the day. There is a certain daily limit, which should be respected. Usually you need to spend around 7, 700 kcal for each extra pound. That is, to get rid of this unfortunate fat, it is necessary to make sure that the body receives fewer calories than the indicated figure, or else "burn" the excess with the help of physical exertion or any other, without changing the portion size.

The calorie table is easily found in the well-known spaces of the world wide web. In addition, there is a huge number of special smartphone applications, where you can not only find a table, but also immediately calculate the calories consumed. Do not be surprised if in different sources the calorie content of some products may differ slightly. This is due to the difficulty in determining the exact calorie content of food. The average values are sufficient for the calculation.

The girl lost weight by controlling her calorie intake

Energy consumption

For the correct calculation of calories it will be useful to know the system for determining the approximate daily energy expenditure:

  1. At home, under normal conditions (with a sedentary lifestyle), the human body needs only 1200 kcal for normal functioning. This is why it is not so easy to lose weight.
  2. During normal office work, when a person is not exposed to severe mental and physical stress, energy consumption is greater - 1800 kcal.
  3. The average male manager, who is slightly more active in terms of physical and intellectual activity, easily burns about 2800 kcal during the day, while a female manager (with the same load) - only 2200 kcal.

By adjusting the calories consumed, taking into account energy consumption, you can easily find the ideal way to lose weight for yourself. In this case, it is not necessary to eat only "tasteless" products. It is quite successful to develop a menu that does not exceed energy consumption, but is also gastronomically appealing to you.

The girl lost weight by doing exercise

Slimming exercises

The next rule you need to follow to get rid of excess weight is that any diet without physical activity is useless. Yes, calorie counts and dietary restrictions will help you lose a few extra pounds for every pound.

But when it comes to making more drastic changes and losing weight, diets alone won't be enough. You don't need to join a gym for exercise to be effective. For many exercises, it is not necessary to buy simulators, and therefore they can be successfully performed at home.

For this you will need:

  • dumbbells weighing from 2 to 16 kg (therefore, instead of them, some use 2 liters of water bottles quite effectively);
  • a narrow bench (an ordinary stool, chair or even a sofa is suitable for several exercises);
  • mat;
  • sports uniform and footwear.

Before starting to perform the physical exercises themselves, it is necessary to "warm up" the muscles. That is, do a warm-up. Without it, there is a risk of injury. For this, it is enough to remember school physical education classes.

Muscles are usually stretched:

Neck Smooth curves in different directions (left, right, back, forward, rotation).
Hand (shoulder, elbow, wrist) Turn in circles.
Feet Same as for hands.

Important! Don't forget to breathe properly! It is thanks to oxygen that fat is burned. Inhale through the nose (while strengthening the exercise), exhale through the mouth (to relax).

After warming up, you can proceed to the weight loss workouts themselves:

"Mill" Helps get rid of excess subcutaneous fat in the waist area. The legs are shoulder-width apart, the arms are wide to the sides (parallel to the floor). In this position, the turns are performed forward with twist (left or right) and back. It happens like this: the left hand touches the right leg (turns to the right), the right hand touches the left leg (left).
Exercise aimed at developing the pectoral muscles To do this, you will need a bench (but not necessary) and 2 dumbbells of at least 2 kg. Lie on a bench (face up), holding dumbbells in each hand. During inhalation, the arms with dumbbells are spread apart (parallel to the floor), during exhalation - back (rise) above the chest. At the same time, you cannot fold your arms. Gradually, for this exercise, it is recommended to increase the weight of the dumbbells.

The usual sports exercises for the press, push-ups, squats, etc. will not be superfluous. As for the number of repetitions and approaches, they must be gradually increased, and the actions themselves must be alternated.

For example:

The first day 5 squats, 5 push-ups, 5 abs (2 sets each).
Second 7 squats, 7 push-ups, 10 crunches (2 times).
The third Relaxation.
Fourth 10 squats, 10 pushups, 15 crunches (two sets), etc.

More detailed advice and exemplary training programs suitable for you can easily be found on the Internet.