LOSE WEIGHT AT HOME: EFFECTIVE WAYS AND TIPS

  

 The most versatile and effective methods of losing weight are proper diet and exercise. Everyone can work on their body at home, without the help of specialists, the main thing is to follow the basics of a healthy diet and exercise regularly. To lose weight and maintain the result for a long time, it is not recommended to go on diets, in order to avoid the opposite effect. Remember that during any stress, the body starts to store more fat.

WHAT IS WEIGHT LOSS?

In medicine, weight loss is a special set of measures aimed at deliberately reducing body weight. Most people strive to lose weight to become healthier, more beautiful and more confident. Unintentional weight loss is already a medical problem that can indicate a serious illness, or is associated with stress or hormonal disruption.

To choose the most effective way to lose weight, it is worth determining whether you are really overweight. To do this, you need to determine the body mass index (BMI): weight (in cm) is divided by height (in meters), squared.

• If your BMI is less than 18, you don't need to lose weight. With this indicator, on the contrary, there is a deficiency in body weight.

• If the BMI is 18.5-24.99, then the weight is considered the norm, in this case, there is no need to lose weight. It happens that with normal body weight, not everyone is satisfied with their body, for example, there is weakness, and there is no elasticity and muscle relief. In this case, you should start exercising.

• If the BMI is between 25-and 29.99, the person is overweight. He should start dieting and add physical activity.

• With a BMI of 30-40, a person is obese and is under the supervision of a doctor. An individual diet is chosen, and special drugs can be prescribed at the discretion of the doctor.

• If the BMI is above 40, such obesity can threaten not only the health but also the life of the patient. In some cases, surgery is even necessary. An operation is, for example, a gastric resection. As a result of such an operation, a person cannot eat large portions of food, and with a decrease in the portion, the total calorie content of the diet decreases.

HOW EASY IT IS TO LOSE WEIGHT AT HOME

  First of all, you need motivation, discipline and willpower, which allows you to strictly follow your diet and exercise regularly. There are also failures in losing weight. This is especially true for rigid diets with minimal daily nutrition when there is a real lack of nutrients for our bodies.

Therefore, it is not recommended to drastically reduce your diet, below 1200 kcal per day, to be on mono diets for a long time or to starve. It is better to lose weight slowly, comfortably but surely.

Someone more actively tries to lose weight if they are motivated, for example:

• lose weight for yourself to look more attractive;

• adjust your favourite dress or old jeans;

• buy a beautiful, fashionable swimsuit and look spectacular on the beach;

• get rid of the side effects associated with being overweight - shortness of breath, joint pain;

• maintain and enhance health.

Everyone has the desire to have a beautiful figure for different reasons. By the way, a person pays less attention to food if he has a favourite pastime or hobby. It is recommended that you find an interesting hobby for yourself for the whole weight-loss period, for example, blogging, crafts, photography, travelling, walking listening to your favourite music and many more.

If you have already found motivation for yourself, you can continue to study effective methods of losing weight at home.

HOW TO LOSE WEIGHT THE RIGHT WAY

To start living a healthy lifestyle, all you need to do is take the first step. Nutritionists advise not to act abruptly but gradually start losing weight. This way you prevent malfunctions, you get used to the new rules and you prevent many health problems. First, you need to eliminate junk food from the diet: flour, sweet, fatty, salty, and spicy. The opinion that you should eat a little is not valid here. You should eat regularly, often and in small portions while foods should be low in calories.

WEIGHT LOSS MISTAKES

Common mistakes when losing weight:

1. prolonged fasting - leads to malfunctions and even greater weight gain, increased irritability due to insufficient intake of nutrients and digestive problems;

2. too intensive training - increases the level of cortisol and lowers the immune system, causes sleep disturbances, in beginners, it can cause discomfort in the muscles;

3. 
   

5.  instead of potatoes, pasta or grains, you should give preference to fresh or steamed vegetables as a side dish;

6.       maintain a positive attitude and good mood;

7.       eat food 3-4 hours before bedtime;

DIET RULES DURING WEIGHT LOSS

During the period of weight loss, to cleanse the body and intestines, the use of sorbents is allowed. The utilization of sorbents permits you to eliminate from the body harms, pathogenic metabolic items and poisons shaped during the existence of microorganisms. It is these toxins that cause nausea characteristic of the diet, an unpleasant taste in the mouth, stool disorders, dullness of the skin, the appearance of acne and spots on it.

Rules for weight loss at home:

1. drink more clean water;

2. exclude refined sugar and white flour products from the diet;

3. try to prepare healthy food in advance; during snacks, give preference to low-fat dairy products, fruits, dried fruits, nuts or vegetables;Those who don't want to go on diets just need to follow a few rules of healthy eating. They relate to the frequency of food consumption, the way it is prepared and the food to be used:

• coarse fiber - vegetables, fruits, whole wheat bread;

• Eggs;

• lean meats, poultry and fish;

• seafood;

• whole grains;

• low-fat dairy products;

• no sweet compotes, green tea, fruit drinks, freshly squeezed juices;

• fruits, especially citrus fruits;

• dried fruit;

• greens;

• fresh vegetables;

• nuts (in small quantities they have a high calorie content);

• natural vegetable oils, especially olive oil.

Best Weight Loss Products:

• lean meat;

• a fish;

• fruit;

• vegetables;

• skim milk, yogurt. kefir;

• dried fruits and nuts.

HOW TO LOSE WEIGHT QUICKLY  EFFECTIVELY AT HOME

List of Completely Forbidden Foods While Losing Weight:

• fatty pork;

• smoked meat;

• offal;

• thick sour cream;

• butter;

• Cream;

• high-fat hard cheese;

• saloon;

• duck and goose meat;

• white processed rice;

• semolina;

• couscous;

• white wheat pasta;

• instant porridge;

• any sweet pastries;

• dumplings;

• canned food;

• bananas and grapes;

• sweets;

• Soft drink;

• chips and crackers;

• fast food;

• seeds;

• processed vegetable oil, trans fats, hydrogenated fats, margarine.

The main problem of obesity is the predominance of a large number of simple carbohydrates in the diet. These include almost all sweets, pastries, and white flour products.

As for the rules of the food itself, including:

• exclude bread;

• eat no more than 200 grams of food at one meal;

• you need to take fractional food - up to 5-6 times a day;

• do not add butter during cooking;

• eat a lot of vegetables;

• preparing food by stewing, boiling, steaming, baking;

• adhere to the rule - a hearty breakfast and lunch, a light dinner, good snacks;

• combine proteins with vegetables (fibre);

• eat no later than 3-4 hours before bedtime;

• arrange weekly fasting days.

WEIGHT LOSS DIETS

There are several diets, such as the Ducan diet.

The essence lies in dividing the entire weight loss into 4 phases:

1. "Attack" - eat only protein foods;

2. "Cruise" - alternation of protein-vegetable days;

3. "Consolidation" - a gradual return to the usual diet;

4. "Stabilization" means maintaining the results achieved.

Among the disadvantages of this technique are the following:

• in the first stage it can be difficult to eat only protein;

• bad breath can occur due to the abundance of protein;

• some types of fish, seafood and meat are not affordable for everyone;

• sometimes there is constipation, hormonal imbalance;

• in women, the menstrual cycle can fail.

Another effective diet is the ketogenic diet.

The ketogenic diet, also known as the keto diet, shares similarities with the famous Atkins diet - a diet high in fat, low in carbohydrates, and moderate in protein.

Its essence lies in the fact that when carbohydrates are replaced by fats in the diet, the body is forced to precisely use fat as an energy source. To maintain the tone of the body, nutrition and brain function, energy is needed from food.

The main and quick source of energy is carbohydrates, which are processed into glucose and saturate the body with energy. When there are not enough carbohydrates in the diet to feed the brain, the liver is forced to convert fat deposits into ketone bodies and fatty acids. This diet is remarkably efficient at burning fat for energy. The body undergoes a metabolic change called ketosis, in which ketone bodies are transported to the brain and used as an energy source instead of glucose.

MONO DIETS FOR WEIGHT LOSS

Food systems that are reduced to using one product for 3, 5 or 7 days are called mono diets. Grains, organic products, vegetables or lean meats are appropriate for them.

Women especially like a few:

• Buckwheat Diet. † † Pour 1 cup of buckwheat with 2 cups of boiling water (steamed) and leave overnight under the lid, it can be shorter, but not less than 1 hour. Buckwheat must be washed first. When buckwheat is ready to use, you will need it for breakfast, lunch and dinner. It is necessary to eat buckwheat porridge from 3 to 7 days, in some cases, it is allowed up to 14 days. In severe hunger, it is allowed to eat a green apple. The advantage of the mono diet is the simplicity of cooking. The downside is the complexity of compliance, as only one product is allowed to be consumed. For a week on a buckwheat diet, you can lose 5-8 kg.

• Kefir diet. For 3-7 days, you only need to consume this fermented milk drink. As an option to kefir, you can add chicken, vegetables, natural products, yet just something single. In a week you can lose 5-7 kg. Additionally diet in purging the body, further developing assimilation. The disadvantage can be considered a feeling of hunger due to the strong restriction on calorie

WHAT TO DRINK TO LOSE WEIGHT AT HOME

Instead of regular tea or coffee with sugar, it is recommended to add special drinks that stimulate the metabolism to lose weight. They are exceptionally simple to plan and taste great.

Instances of such beverages include:

 

• tea with ginger;

• kefir with red pepper;

• Sassi water with lemon and cucumbers;

• infusion of cinnamon with honey;

• herbal tea with mint, feverfew, lemon balm, sage;

• green tea;

• lemon water;

• kefir with spices;

• purified water of 1.5-2.5 litres per day.

SPECIAL EXERCISES FOR WEIGHT LOSS

Effective weight loss at home does not happen without physical activity.

HOW TO START THE PROCESS OF LOSING WEIGHT?

Fast 10-minute steps help kick-start the fat-burning process, meaning you walk at a steady pace for several minutes, then speed up and maintain the pace for at least 10 minutes. Accordingly, your heart rate also speeds up. For successful weight loss, it is enough to do 3 gears per walk and that's it, the fat burning process begins!

The whole training is divided into 3 main phases:

• You should start with a warm-up: body rotation bends, different squats, walking in place, swinging your arms, or just a rhythmic dance to your favourite music.

• Then you can start with the main exercises for different muscle groups: back, abs, legs, and arms. Exercises are effective - plank, squats, pushups, lunges, twists.

• After them, there ought to be a hitch: all the more frequently these are extending works out, which make delightful muscle shapes.

EXERCISES FOR THE HIPS AND BUTTOCKS

The following exercises are good for the hips and buttocks:

• Squats against the wall. You should stand with your back against the wall, legs apart shoulder-width apart. Then sit smoothly, as if you were sliding along the wall. Then go up to the starting position. Perform 3 sets of 8-10 times.

• Forward lunge. Stand up straight, step forward with one leg and bend it at the knee, lowering your torso. The knee of the other leg should be about 1 cm above the floor. The point in the bendable appendage is straight. The knee should not extend beyond the toe or you could be injured. The back foot should not touch the ground.For every appendage, you want to rehash 3 arrangements 8-10 times.

• Wave back. It is better to stand against the wall to hold it with your hands. Then perform the swings to the side first and then with each leg forward/back. Lowering a limb is not easy, but gradually try to keep it weighted so that you feel the tension in the muscles. Do 8-10 times for each leg and repeat for 3 sets.

Attention! It is physiologically impossible to lose weight in a certain, specific part of the body, because it is impossible to force the blood to wash, for example, only the abdominal cavity, which means that splitting fat in a certain priority place is physiologically impossible. But modern medicine has learned to solve this problem in a radical way and remove local fat deposits with the help of liposuction, which is the most common aesthetic operation today.

HOW TO BURN BELLY FAT?

Remember that to get rid of fat in the abdominal area, there are only 2 main principles that really work:

1. Burning fat tissue in the body through diet and creating a calorie deficit.

2. Load the relevant muscle groups through exercises.

ABDOMINAL EXERCISES

Start practising your favourite sport - running, swimming, Pilates, yoga or dancing. Exercise will reduce volume at the expense of fat tissue, not muscle tissue. Well, the best exercises that speed up the fat-burning process and help maintain a healthy complexion and skin elasticity can be easily done at home!

Aim to strengthen the muscle corset, pull in the abdomen and hold in this position for 15 seconds, up to 10 repetitions are needed.

1. Plank - a very effective exercise that quickly shapes the figure. When performing the plank, several muscle groups work at once - these are the muscles of the buttocks, back, hips, arms and legs, and lower back. The bar can help tighten the abs, 

2. especially for those who have this problematic area, and after losing weight, you won't have sagging skin in this area. For beginners, it is better to start with 10-30 seconds, gradually increasing the execution time. With a little physical preparation, it is also considered effective to perform the exercise in different approaches, for example, 1 minute each, throughout the day, gradually increasing the execution time.

3. Burpee - also helps to train multiple muscle groups at once, and this is an ideal choice for those who want to lose weight and have a flat stomach, the exercise combines cardio and strength training. When performing burpees, metabolism is also improved and the muscles of the core, or oblique and transverse to the abdomen, are perfectly strengthened.

4. To turn. Lie on the floor, e.g. grab your feet on the bottom of the couch. The legs ought to be bowed at the knees. Then raise and lower the body and feel the abdominal muscles tense. Walk 30 to 50 times.

5. "Bicycle". In the same position, bend your legs at the knees and lift. Then perform movements such as cycling. Do it 1-1, 5 minutes.

6. Pull leg. Sit closer to the edge of a chair or sofa, and lean back slightly. Then pull your legs towards you and then straighten them again, without placing them on the floor. Do it 8-10 times in one sitting. Repeat two more cycles.

In addition to diet and exercise, dry brushing will help to activate the process of burning fat in the abdomen and other problem areas. Every day for at least 5 minutes, systematically.

SLIMMING BATH

To lose weight quickly and effectively at home, a visit to the bath helps. High temperature removes all excess fluid from the body, and with it toxins and toxins that interfere with normal fat burning.

Important! Losing weight does not happen through the destruction of body fat but through their dehydration. And this means that, although with the help of a bath it is possible to lose 1.5-2 kilograms in one session, to consolidate the effect, it is necessary to lead an active lifestyle, and follow a diet. Basically, dietary restrictions are related to the consumption of salt, as well as acidic and spicy foods.

The shower affects the body:

• Due to the high temperature, the body tries to cool down. To do this, it speeds up blood flow. A strong blood flow to the organs gives them more oxygen and useful elements, which allows them to work better. The microcirculation of blood in the vessels is accelerated, improving the condition of the skin and destroying cellulite.

• In the bath, we experience a strong load, which burns energy. So in an hour in the steam room, a person loses 300 to 400 calories, which is equivalent to working out in the gym.

• During heating, the metabolism is accelerated, and the effect achieved lasts for 1-2 days, and this directly affects the absorption of food and reduces the deposition of fat.

There are some general rules for visiting a steam room:

1. You should not eat and drink alcohol before going to the bath;

2. You have to get used to the temperature gradually, it should be comfortable for the body;

3. Massage with a broom is considered useful, you need to first apply it to the feet and palms, then they go all over the body;

4. at the next stage, light pats are performed, first, the back is treated, then the abdomen, legs and arms;

5. between visits to the steam bath you should take a break for 5-15 minutes, in total it should be visited 4-7 times per session.

SLIM BODY LIFESTYLE

Lifestyle Change Rules:

• quitting smoking and alcohol;

• observe the regime of good sleep and rest;

• spend more time in the fresh air, walk a lot, use the stairs instead of the elevator;

• do exercises every morning;

• start communicating with people who are also losing weight;

• love the movement, get out at least 1-2 stops earlier than at home for a walk;

• sometimes enjoy pleasure, eat something that is forbidden, and then do a fast day or calculate what was eaten during training;

• When sedentary work, do a warm-up every 1-2 hours.

SLIMMING DRUGS

The most effective weight loss is proper diet and exercise. If it is not possible to lose weight in this way or if it is too large, special drugs are used. Some drugs are effective for weight loss if the excess weight is very large.

They must be utilized as coordinated by a specialist.

• Diuretics and laxatives.

• Fat-burning and appetite-reducing products of this group contain caffeine, guarana extract, chitosan, and L-carnitine.

• Removing toxins and toxins, for example, dietary supplements.

EXTENSIVE WEIGHT LOSS AT HOME

The basis for weight loss is an integrated approach to the problem: good nutrition, exercise, giving up bad habits, going to the bathhouse, massage and body wraps.

To increase the effectiveness of weight loss, it is worth adding beauty treatments such as massage and body wraps. To work on the state of the skin, 10 meetings of every method are sufficient.

When packing, special products or self-prepared mixtures are applied to the skin. Then the processed part of the body is wrapped in a film. Wear warm clothes on top.The length of the methodology is 1-90 minutes.

At the end of the packaging procedure, the skin is washed with warm water and cream is applied. To improve the impact, you can clean up. To decrease cellulite and accomplish slimness, the accompanying plans for regular wrap blends are appropriate:

• Chocolate. Melt the dark chocolate bar in a water bath. You can add sea salt.

• With algae. Soak the kelp leaves in warm water and add a little vegetable oil to it.

• With coffee. Mix a glass of coffee grounds with 200 g of blue clay, dilute with water to thick sour cream. To enhance the anti-cellulite effect, it is recommended to add a few drops of citrus essential oil.

A FEW TIPS TO LOSE WEIGHT

Whatever the cause of your weight gain, here are some natural and effective ways to help you activate brown fat and lose those extra pounds at home.

Try these unusual ways to burn fat, and who knows, they may help you lose weight.

METHOD NUMBER 1: ACTIVATION OF FAT BURNING

To lose weight and say goodbye to fat deposits in problem areas, brown fat needs to be activated. And the secret of burning is at hand, you need to put the palms in a container of cold water, and then your face for 15-20 seconds, and so we alternate 15 minutes, face and palms. † †

Dipping your palms and face only promotes the activation of brown fat and starts the process of burning fat in those places where this very fat is located.

METHOD NUMBER 2: ACTIVATION OF FAT BURNING

Another way to activate brown fat is cold, when a lot of energy is used to produce heat by the body, the amount of white fat is reduced.

To lose weight in problem areas it is not necessary to be in a very cold room, medium cold conditions are sufficient. Under the average cold temperature, scientists mean 15 C and they advise to stay in such conditions for 2-3 hours, then the brown fat will work at full capacity furthermore, the most common way of getting in shape will start.

METHOD NUMBER 3: ACTIVATION OF FAT BURNING

Products containing ursolic acid help activate brown fat and start the fat-burning process. Ursolic acid is a biological substance that helps to activate brown fat in the body, and maintain a slim body without any diet.

Where is ursolic acid found? The peel of apples contains a large amount of ursolic acid, it is the peel that makes up about 30% of the valuable ursolic acid. If you want to lose weight, you should learn more on the skin of apples and not on the pulp, which mainly contains fructose.

Also contains ursolic acid - parsley, rosemary, cranberries and prunes. To get valuable ursolic acid and start the process of losing weight, you need to choose black plums or plums. We choose plums correctly, without glossy shine and oily bloom. Let the plums be unobtrusive and sticky, but safe and healthy, with ursolic acid.