Wonder if you can lose weight on your own at home? Believe me, you are not alone in this. Among the inhabitants of our country, overweight worries every quarter. At the same time, worldwide, according to WHO statistics, about 1. 5 billion people suffer from obesity, which is about 20% of the total world population.
This relatively young disease, whose mass distribution began in the second half of the 20th century, has become widespread. Therefore, in some countries the problem of overweight is dealt with at the state level, but in most cases it is up to you to solve it. Let's find out how to build an effective weight loss program independently and without compromising your health.
To achieve the goal, you need to pay attention to:
- proper nutrition,
- physical stress.
Let’s dwell in more detail on each of the features. But first, let's define what's overweight and how to understand that you have it.
The concept and causes of overweight
Obesity can develop independently or against the background of other diseases. In normal life, it can be grams and kilograms, which is superimposed on a person's normal weight. To understand how redundant they are, you need to calculate the body mass index. It is determined by dividing body weight (in kg) by square height (m):
BMI = weight (kg) / height2 (m2)
If the resulting figure is more than 25, this indicates the presence of extra pounds, more than 30 - obesity.
Let's give an example of calculation. Weight of a girl with a height of 165 cm 80 kg. Enter our values in the formula:
80 / 1. 652 = 80 / 2. 7225 = 29. 38
BMI 29. 38 indicates overweight on the edge of obesity.
The reason may be:
- genetic predisposition,
- sedentary lifestyle,
- binge eating.
When talking about hereditary predisposition, it is necessary to take into account not only genetics, but also eating behavior. If there is a food cult in the family, and parents are overweight, then, presumably, their children will also face the same problem. If parents do not play sports, lead a sedentary lifestyle, and spend their free time at home watching TV, their children will inherit these habits.
These are the primary causes of obesity. Secondary obesity develops against a background of more serious diseases. It is usually closely related to Cushing's syndrome, pathology of the pituitary gland, thyroid gland, gonads and hypothalamus. Accumulation of adipose tissue can lead to the administration of antidepressants, corticosteroids and female hormonal drugs.
It is necessary to distinguish between primary disease and secondary disease in order to understand what it takes to build a strategy to combat overweight. Symptomatic obesity is treated at the same time as the underlying disease. If it was caused by overeating, physical inactivity and heredity, one needs to pull one together and change one's lifestyle. With this he will receive help from motivation and control from a specialist.
However, the most common cause of overweight is a slow metabolism, or metabolism. This concept means the process, as a result of which the substances obtained from food are broken down and the energy necessary to maintain all the processes in the body is released. Improper diet and lifestyle in general, and simply with age, can slow down metabolism.
The good news is that slow metabolism can be normalized. Step by step, you will be able to bring your metabolism back to normal, putting you on the path to a healthy and healthy weight.
The metabolic acceleration program works in four directions simultaneously:
- mental attitude and motivation
- cleansing and nutrition
- water balance,
where to find motivation to lose weight as fast as possible
Before choosing a method to lose weight, you need to determine the goal and choose a reward for achieving it. If you do not know why you are losing weight, any effort will look pointless. Motivation can be the simplest - "fit" into your favorite clothes, amaze everyone at a corporate party, improve your health.
When choosing a goal, set realistic deadlines. it is impossible to quickly lose weight that has accumulated over the years. If you are worried about an extra 10 kg, in 14 days you are unlikely to get rid of them without harming your health. But the 6 month period already looks more realistic.
How to lose weight with proper nutrition
No matter how much you want to quickly get in shape, in any case, you will need to learn how to choose the right products and monitor your well-being. The daily diet should be rich in nutrients, but at the same time corresponding to the daily calorie intake. This is what distinguishes proper nutrition from a diet that implies a deficiency of certain active components.
For effective weight loss, it is essential to have the most on the diet:
- raw, baked or stewed vegetables and fruits with a low glycemic index;
- vegetables or animal protein (chicken, turkey, lean fish, rabbit meat, seafood, eggs);
- complex carbohydrates (whole grains, whole grain breads, hard wheat pasta).
Eating a healthy, balanced diet will help you stay positive and reach the scale faster.
Experts recommend using the plate rule to formulate the diet: during breakfast, 60% of the plate should contain proteins / 40% fat. For lunch: ½ - vegetables and root vegetables + fruits and berries, ¼ - a complex carbohydrate side dish, ¼ - protein food. For dinner, 50% vegetables / 50% protein.
If you prefer food restrictions, you should add vitamin-mineral complexes to your daily diet to support healthy digestion.
Calculate your daily calorie intake
Finally, athletes who regularly monitor their figure stop torturing themselves with exhausted diets, dehydration, cheating meals. They can bring desserts and their favorite sweets - all you have to do is stick to your daily calorie intake. It is also necessary to calculate it for those who are looking for a real way to lose weight fast.
The body needs energy to maintain metabolism and normal functioning. Depending on age, physical parameters and activity level, the amount of this energy may vary. If the calorie intake is exceeded more than 15-20%, that is, a person consumes more food than his body needs, this will lead to gradual obesity. A calorie deficit of 15-20%, on the contrary, will contribute to weight loss.
To calculate the daily calorie intake, use the Harris-Benedict formula, developed in 1919 and supplemented in 1984. Here you need to know your height in cm, weight in kg and age. Men also use a coefficient of 88. 36, women - 447. 6. Other stable coefficients are the same for both genders.
The formula for women looks like this:
447. 6 + (9. 2 × weight [kg]) + (3. 1 × height [cm]) - (4. 3 × age [years])
For example, you are a 35-year-old woman with a height of 165 cm and a weight of 60 kg. Your daily calorie intake is:
447. 6 + (9. 2 x 60) + (3. 1 x 165) - (4. 3 x 35) = 1364. 1
The resulting value must be multiplied by the coefficient of physical activity level. It can be low (1. 2), low (1. 375), medium (1. 55), high (1. 725) and very high (1. 9).
Let’s say you go to the gym 1-2 times a week. This is the average activity level, so we assume a coefficient of 1. 55. When 1364. 1 is multiplied by 1. 55, we get 2114 kcal.
Men calculate daily calorie intake according to the same principle, but using different coefficients:
88. 36 + (13. 4 × weight [kg]) + (4. 8 × height [cm]) - (5. 7 × age [years])
For example, you are a 40-year-old man who is 178 cm tall and weighs 80 kg. The calculation shall be made according to the following formula:
88. 36 + (13. 4 x 80) + (4. 8 x 178) - (5. 7 x 40) = 1786
We return to the activity level coefficient. Let’s say you don’t play sports and lead a sedentary lifestyle. So 1786 must be multiplied by 1. 2. Hence, your daily calorie intake is 2143 kcal.
Here's how many calories you need to eat each day if you want to be fit.
Hence, for weight loss it is necessary to lower it (taking into account the body mass index), it should be obtained to increase it. If you plan to lose weight slowly, safely and with long-term results, reduce your daily calorie intake by 250 calories. If you want to lose weight faster - 500 calories a day.
However, remember: to lose weight, you need to eat. So you should not eat too few calories. For women, the minimum value is 1200 kcal per day, for men - 1400 kcal. However, these are very general recommendations. To accurately calculate the safe minimum for yourself, contact a specialist who will directly take into account your physical parameters, health status and lifestyle.
Drink more water
If you do not know how you can lose weight fast, start by establishing a drinking regime. To get rid of excess body weight, you need to drink at least 1. 5 liters of water a day. This will ensure a normal water-salt balance and vital activity of the body. For all organs and systems to function properly, one must consume and excrete the same amount of water. If it does not enter the body in sufficient quantities, it may threaten:
- increased viscosity of blood;
- increase in body temperature;
- violation of tissue oxygen supply;
- increased breathing and heart rate;
- feelings of nausea and thirst;
- reduced performance.
Scientists have found that for every kilogram of body weight you need to consume 30-40 ml of water. Hence, the daily norm for an adult is about 2. 5 liters. Here we are talking not only about clean drinking water, but also about the liquid contained in food and produced in the body as a result of natural biochemical reactions.
People with kidney problems are advised to use the test sip method. It is basically the fact that all the time you need to keep a bottle of water on hand. As soon as you feel thirsty, do a little test - just take one sip of water and stop, listening to your feelings. If you have pleasant sensations, you feel increased pleasure and thirst, drink more until you quit. If you feel uncomfortable, do not force yourself to drink, try again later. Your body will always give you the most accurate tips, the main thing is to learn to hear it.
List of foods to avoid
With proper nutrition, you can not only lose weight fast, but also maintain the final form. To do this, you need to exclude harmful foods from the diet:
- pre-made sauces, ketchups and mayonnaise;
- factory-made sweets rich in fat and sugar;
- packaged juices;
- sweet carbonated beverages;
- fast food;
- alcohol, which is characterized by high calorie content and the ability to retain water in the body for a long time.
To lose weight fast, you do not need to completely eliminate fat from the diet. They are needed for the brain, immune system and internal organs to function effectively. In addition, fats are needed to maintain the health and elasticity of the skin and hair. Their mass fraction in the daily diet should not exceed 20%. You can replenish your fat supply with nuts, avocados, olives or other vegetable oils.
one can lose weight by changing the menu
No matter how fast you want to achieve your goal, a properly composed menu should be the basis for losing weight. Many advise nutritionists to adhere to coin nutrition, in which every day is the basis of the menu of one product or group of products.
If you are interested in this approach, consider your approximate diet for a week.
- Monday.On the first day, try to eat only fresh, boiled, stewed or baked vegetables, as well as vegetable broths. Avoid fried foods. Replace tea and coffee with lemon and ginger water.
- Tuesday.Eat cooked, stewed or baked dishes made from veal, chicken or rabbit meat. Prepare about 600-900 g of meat and divide it into three equal meals. During breaks, drink water, herbal teas and decoctions.
- Wednesday.Make a third day carbohydrate. You can dilute the diet with fresh or baked fruit, vegetables, berries, low-fat natural yogurt, unsweetened coffee or tea.
- Thursday.The fourth day's diet should include a variety of soups. You can swap borscht with pickle, vegetable puree or beetroot soup.
- Friday.On the fifth day, add fish to the menu. You can boil it or stew it with vegetables. Maintain a water balance with water and kefir with a fat content not exceeding 1%.
- Saturday.On the sixth day, you can add a bun or muffin to your diet. But to stick to the plan, do not do too much baking.
- Sunday.You can dilute the diet with boiled potatoes and other vegetables with spices and seasonings.
If by the end of the week you are happy with the result achieved, you can hold off a trial for another 1-2 weeks. This will help consolidate it, and then rethink the diet or change the strategy.
If, after this meal plan, you were not able to reach the goal, the strategy was not effective. You can continue to eat the same for the next few weeks, or limit yourself to a bit of food. You can choose buckwheat, apple, kefir or other monocomponent diet. This means that you need to set aside one day a week, and eat only buckwheat, kefir or apples.
Is it possible to lose weight by following the regime
How to lose weight fast? Try to rethink your daily routine. It also helps maintain health, fitness and wellness. Nature has provided us with a biological clock that controls digestion. For example, at 7 o'clock in the morning, they start producing cortisol, a hormone that energizes. That's why you should start your day with breakfast.
After about 3 hours, the energy level received in the morning drops. 10: 00 is the best time for the first snack. It should not contain more than 10% of the daily diet.
Most people usually have lunch at 13: 00, that is, about 6 hours after waking up. In this technique, you need to include most of the daily calorie intake (up to 30%). They are enough to support the body until dinner. If you do not make up for the daily calorie intake, you will be drawn to unhealthy snacks and sweets. Try to eat foods high in proteins and carbohydrates at lunchtime.
If you do not follow the food schedule during the day, hunger may wake up in the evening, forcing you to eat everything in the fridge. The regime is necessary not only for effective weight loss - it will be possible during the day to provide the body with substances necessary to perform specific functions at different times.
You can effectively combat excess weight with the help of sleep. Swedish scientists have found that people suffering from sleep deprivation eat much more food. Sometimes this difference is 40%. The same can be said for people who are plagued by nightmares. So if you want the easiest and most effective way to lose weight, start with proper sleep.
- train yourself to go to sleep at the same time;
- do not smoke or drink alcohol at least 4 times before bedtime;
- ventilate the room where you sleep before going to bed;
- avoid foods that contain caffeine;
- do not eat spicy, sweet and heavy food at night;
- practice evening walks;
- exercise in the morning.
A deep night's sleep will help activate the fat burning process - and you can lose weight effectively just by getting enough sleep.
How to lose weight with fitness
Before you start losing weight, you need to consider your physical fitness. Without sports, you are unlikely to be able to reach a normal shape, and then maintain it for a long time. You can start with home workouts, gradually connecting complex sports equipment, and then classes in the gym. Strength exercises and complex acrobatic stunts are not recommended when you are calorie deficient.
To burn accumulated fat, you need to focus on:
- cardio exercises;
- dancing ;
- easy runs.
The easier it is for you to complete them, the more time and energy you can spend on them. To begin with, 30 minutes a day is enough. Moreover, this time should be spent on working out the whole body, especially the abdomen, hips and legs.
How to tighten the abdomen and thighs
You need to start losing weight with exercises that help pull the rectus and oblique abdominal muscles. They will help reduce the volume in the chest and waist. These exercises include:
- body lifting;
- press exercises;
- left and right body tilts;
- 45 degree leg lift, located on the floor.
One of the best sports equipment for home workouts is a regular chair with a back. Sitting on it, rest your hands on the seat and gradually raise your legs parallel to the floor. A few sets of 20-25 repetitions, done for 20 minutes with short breaks are sufficient.
The hip area is considered to be one of the most difficult, because it takes effort to work it out at home. To visually adjust the hip size, you need to:
- squats mall,
- squats in the "sumo" or "plie" posture,
- squats on one leg - "pistol".
If you make foot swings regularly, you can work out the inner surface of the thigh and reduce it in volume.
How to make legs visually narrower
To visually correct the shape and volume of the legs, it is effective to use different types of squats. They can be done with or without weights, with and without twists, and can also be combined with swings, lunges, jumpsuits, and knee-to-chest raises. To strengthen your legs, arms and back, make the daily plan.
We are sure that you will get great results with the right approach to losing weight. The main thing is to lose weight with care and love for yourself. Good luck!