Says the woman who still wants to look good, be slim, toned. But the opportunity to visit the gym or fitness to do coach, is not at all. And also not every one can afford to lose weight under the supervision of a dietitian. If this is about you, don't hurry to be upset: we'll show you how to start losing weight immediately at home. Step by step guide will help you produce a individualized program for weight loss, calculate your hand to tune the result.
Step — analysis
So, when it became clear that the mirror does not look nice and weak places, and someone who's thick cheeks and the wrinkles at the waist. Need to lose weight.Extra pounds do not magically appear overnight, they accumulate over the years — slowly, but surely. Try to remember, when you are starting to recover, that was the reason. Perhaps in your past lies the situation, deductis weight gain, illness, pregnancy, hormonal drugs. In this case, before to lose weight at home, be sure to turn off the likelihood of health problems: consult a doctor, get tested.
Lots of beautiful ladies find a tasty shape after profound nervous shock: a lot of people subconsciously tend to "jam" a lot of stress, which prevents the to lose weight. Often women unknowingly suffer from attacks of compulsive eating. This model is a psychological disorder characterized by food "daret", when the periods of normal power alternate with outbursts of uncontrolled appetite, the sequel to from one to a few days. It is useless to reproach yourself, or give unrealistic promises, which it needs the help of an expert, otherwise you will start to lose weight not.
If, however, hated the fat appeared as the result of constant overeating, abuse of junk food, a sedentary lifestyle, is much easier — you can start to lose weight themselves, at home. To do it right, read our instructions, to the end.
The second step is graph weight loss
Try not to get vague promises: the phrase "grow thin by the summer", said on the eve of the new year, the holidays subconsciously relaxes — until the summer time, you can safely eat all of the calories, and to lose weight later. Known situation? On the warning, that the habit of overeating is not going anywhere, as the extra weight.
Set goals in another way: to determine accurately the number of pounds that you want to throw, set the time frame of the regular intermediate screens.
Deciding to lose weight in 10 kg in 5 months, it would be correct to make the schedule of losing weight, giving:
- The initial weight. He will become a top reference point — a reference point, to which you cannot return;
- The desired end result, no matter how fantastic it may be;
- A few points for intermediate weights. It is best if you do not weigh every day, once a week. This technique allows you to motivation to lose weight at home, and daily approaches to scale significantly de-motivate, relax. Search in the following weighing, which is not lagging, you will be very pleased with himself, feeling as if it is excitement that can help you to lose weight;
- Let put on record volumes — always a pleasure to note that the waist is thinner. It happens that the weight of the stops, but the body still lose weight. Measurements it is recommended to do monthly, possibly accompanied by photos to illustrate the process.
The schedule is important to establish a realistic time schedule, otherwise your enthusiasm will soon be replaced by bitter disappointment.
Do not rush things, nutritionists recommend to lose weight slowly on 3-4 kg in a month. Of course, you can lose weight, it is much faster, but this method is wrong, dangerous for health: the body needs time to adapt to the new shape.
Step two — correct diet
The most common mistake of losing weight at home — the observance of strict diets. To withstand long hunger strike is not easy, the fact is inevitable for him comes the guilt. If a breakdown happens, to lose weight permanently, this method will not work, soon the weight comes back: the body underwent stress, shows that the store fat, feel with nature is useless. To start to lose weight, limit calories you need, but it should be done properly:
- Count calories. There are a number of special formulas that allow to calculate the required energy value of the food on the day. Their values are very different and sometimes it is not clear what the decision is correct, if you want to start to lose weight. The easiest solution is to line the notebook sheet in half, then in the first column, write everything you ate for the day, and secondly, what exactly I was doing. Evening debrief: how many calories is a lot to be consumed. To lose weight properly, you need to spend on a daily 500 calories more than they spend;
- Determine the requirements of protein, fat and carbohydrates. Energy value of food consists of proteins, fats, carbohydrates — all are needed by the body for normal functioning. To start to lose weight, you need to calculate their required ratio. Per 1 kg of body weight would be: 1 g protein, 0.5 g fat, 2-3 grams of carbs. So a woman who weighs 70 kg on the day, it is necessary to obtain from food 70 g protein, 35 g fat, 210 grams of carbs to continue to lose weight properly. Along with weight loss, this figure will decrease, you will need to it;
- Create a menu for each day. That you will not be tempted to eat something sweet or fatty, it is impossible to go hungry. Try color nutrition for the week ahead with the necessary calories: get in 5 meals, the intervals between which do not exceed 4 hours. The principles of proper nutrition is simple: most of the menu is vegetables and fruit, followed by oatmeal in water, steamed lean meat. During lunch you can treat yourself to nuts, dairy products. Five meals a day to speed up metabolism to lose weight easier;
- Normalize the drinking regime. To lose weight properly, it is possible only at the expense of losing body fat, not dehydration and muscle breakdown as mono-dietas. Per 1 kg of body weight a person needs not less than 30 g of pure water, tea or coffee, are not taken into account, only water.
If you want to start eating healthy food better gradually in a few days, alternately rejecting typically the harmful dishes. Don't forget to conduct an audit in the refrigerator and kitchen cabinets on the obstructing object to lose weight the temptations — chocolates, cookies, sausages. If possible, do not house hold products, so that the risk of failure was minimal.
The fourth step — physical activity
It is believed that workouts at home are worse the efficiency of the training in the gym. In the event that in the presence of business interests: group classes, where you will see that it is strange, that is the result of the competitive moment, the urge to lose weight. Visit the gym usually prevents employment, but at home you can always find half an hour for yourself.
Review your day, identify the time when you want to perform the exercises — this can be early in the morning, late in the evening. Select the time interval, try to stick to every day to workout became a habit. At home you can train in the following ways:
- Download ready video course-exercises specially designed to lose weight on your own. Start with a simple version, with the consequent increase in the stress;
- Make your own set of exercises that includes all muscle groups. To start to lose weight, you need to get to work the whole body. You can use a cheap compact equipment — dumbbells, weights, Rings, a rope;
- Buy an exercise bike or a treadmill;
- Exercises aliquam ball is also very effective and this can be done at home;
- Make a nice route and enjoy Jogging, Nordic walking. Maybe soon you will meet in the middle of the Park, the people, who are ready to lose weight.
On the activities you choose to start practicing at home must be very careful, not bigotry. Excessive zeal for a beginner it is fraught with health problems. If you have any disease, it is better to discuss sports plan and desire to lose weight, consult your doctor.
Tune in to success will help in the purchase of casual clothing — every woman loves new clothes. Training should be fun, a new energy, a positive. Very important for employment for an indefinite period of time — even if it's only 20 minutes, but every day. You will be surprised how quickly your body will begin to lose weight and health will improve.
The fifth step — motivation
People who get rid of excess weight at home, often say that losing weight is easier at first, until a new menu is not boring, exercise is not tired, the excitement is at the highest level. It will take quite some time and it will become clear to lose weight have a long.
Principles of motivation
It is important to await the development of sustainable habits for a new way of life, otherwise your efforts will go down the drain. You need motivation, help you to lose weight in the moments when you want to drop everything and eat cake, and possibly two.
Take care of this issue better:
- Write down on a piece of paper all the benefits of a future slimness. The opportunity to wear beautiful clothes, the envy of your friends, the admiration of men, and for someone, health, a chance to conceive a child — select what suits you. You are trying so hard to not only to lose weight, they have goals, which achieve the necessary harmony. Read the list as soon as the motivation of the bad guys;
- On the fridge attach a photo of the model, which would like like. Your photos to set of excess weight too;
- Do not forget to chart weight loss, log your results, you will be given the power to lose weight;
- Argue with someone else. To lose weight, it will be more interesting. Proven and little children way works flawlessly, especially if you bet money;
- Eat before the mirror. View his fat wrinkles will definitely reduce the appetite, will stimulate the desire to lose weight;
- Wear clothes that are one size smaller. Tight jeans or skinny blouse will constantly remind you to lose weight.
Live motivator can be a dog, because it is necessary to walk twice a day, and deny invitingly queribundus friend is very difficult. At this point, our tutorial ends, you now know how to start losing weight at home — we wish you a success, all must succeed.