Ways to lose weight at home differ from conventional programs designed by dieticians and fitness trainers. Simulators not at home and suggest how to eat to no one. Many do not believe that you can lose weight fast and easy without dieting, expensive services of professionals, but it is not. On the Internet you can find a great number of blogs and pictures of girls and men who have achieved success and reached the figure of dreams unaided.
No matter for what reason, but once you decide to lose weight quickly, work on your form! Beautiful slim figure is your primary purpose.
However, losing weight is work, and quite complex, it will require consistency, discipline and a certain stubbornness.
Physical exercise will help to make the process of losing weight enjoyable, and their diversity will give you a positive attitude during the many restrictions. Swimming, dancing, running, Hiking, Cycling, skiing – all acceptable types of physical activity that strengthen the muscles, has a positive influence on your emotions.
Exercise is important when losing weight because they are not only "burn" excess calories, but also contribute to a rise in the General tone. Our body begins to use more oxygen more actively formed endorphins, speeding up the metabolism.
Most effective for weight loss are aerobic exercises: Jogging or walking (at least 2 km a day), the ascent and descent of stairs, swimming, jumping rope.
The main condition is the regularity of classes and the gradual increase of their intensity and duration.
It is very important correct diet. Eat at the identical time. Spread the meals to 5-6 parts a day with an interval of 2-3 h. This will help to avoid a deep hunger, and in General will eat much less.
Not the issue of extra pounds is to decide with the help of fasting. It does not make a firmer, toned muscle shapes, and will only deprive the body of key nutrients and worsen health. Even if we manage to lose weight that numerous experience, this will be a temporary effect: the former weight will quickly return, because very often after the stress of hunger on the contrary the body starts to form fat reserves, and gaining additional weight.
In the beginning of a new day the body to "Wake up", to establish the rhythmic metabolism, to give impetus to all systems and organs, to charge your cells the energy needed Breakfast. Preferably in the morning, have porridge (better oats, buckwheat or rice), salads with fresh vegetables, eggs (except fried), cheese pie and cheese, you can steam chicken dumplings, natural muesli with milk.
A nice addition is the banana. But fresh juices or smoothies is recommended to use at least an hour after Breakfast as an empty stomach acid located in the fruit, adversely affect the intestinal mucosa.
Fiber restores intestinal microflora, promotes better digestion and output of harmful substances. It can be obtained from vegetables and fruits, legumes, grains, bran.
Animal protein helps to maintain toned entire body and muscle mass. To receive daily necessary quantity of valuable animal protein, it is recommended to eat lean meat: veal, beef, rabbit, chicken and Turkey. We should not forget about the fish: in addition to the precious protein, it is full of necessary for the body fatty acids omega.
To stay in great shape, nutritionists recommend every day to eat at least 400 gr. of vegetables and fruits. This is the main source of fiber, minerals and vitamins.
Avoid foods – they contain too many calories and fats
For snacking it is undesirable to choose sandwiches, rolls, cakes, chips, fast food. The whole reason that this food is refined, high-calorie, contain a lot of fat and minimal amount of nutrients. For snacking it is better to choose fruits and dried fruits, nuts and vegetables.
A glass of water 30 minutes before a meal will help to ensure that you will eat less and improve digestion. It is advisable to drink 6-8 glasses of water a day, this will help the body to get rid of the unhealthy substances.
Contained in the mineral water salts retain water, disturb the water balance, slowing down the progress of losing weight. Consider the availability of calories in juices and carbonated beverages. For example, in a jar of Cola contains 40 grams of sugar. Choose the best tea without sugar.
Categorically to give up sweets is not necessary. Candy, jam and other sweet confections will not bring harm, if strictly control the total amount: not more than 50 g per day. Usually we eat in 2-3 times above the permissible norm!
Useful for weight loss sweet berries, fruits, bitter chocolate, marshmallows and marmalade.
The recommended distribution of the main components in the daily diet: carbohydrates – 45%, protein 25%, fats – 30%. It is especially important when losing weight to control the consumption of fats and carbohydrates.
In calories – no more than 450, the amount is approximately 250 g. Choose for dinner calorie foods, in particular lean fish or meat cooked on the grill, salads, seafood, yogurt, sour milk, homemade bio yoghurt, cottage cheese and light cheese (tofu, ricotta, cheese), fruits (zucchini, eggplant), all kinds of cabbage, tomatoes, cucumbers, carrots, pumpkins etc.
To dinner is not recommended: fried potatoes and meat, ketchup and mayonnaise, pasta, dumplings, dumplings, nuts, legumes, chocolates and high calorie sweets.
The essence of this rule is to learn to replace high-calorie foods for other less hazardous to health. If you are now for some reason it's hard to stop eating meat, fatty pork replace beef or poultry; sweet foods that contain sugar honey; soda – berry compote or fruit tea; bakery products – biscuits or breads with cereals, etc.
Always remember that it is not only important to choose the right list of products to buy, but also correctly these products to cook. For diet approach the following methods: boiling, braising, roasting and broiling without fat (on the grill), cooking for a couple. Salads are better with lemon juice, soy sauce, vinegar, vegetable oil (it is healthier than sour cream, but also high in calories).
You should strictly control the size of portions you consume, otherwise inevitably, and unconsciously gaining extra weight. Eat slowly during lunch to remove the habit of eating on the run, as in such cases the food is poorly digested.
Reduce the amount of salt to 4-5 g per day. Excess salt disrupts the water balance in the body, which is also reflected in the figure.
Healthy, good diet and active physical exercise will lead to weight reduction. Without dieting and harm to health for a week can lose weight up to 5 kg, and a month to 20 kg. More rapid weight loss recognized physiologically unjustified, harmful. Additionally, when quick weight loss the achieved result is not obtained save in the long term. If you lose more than 5 kg weight in 7 days, it will lead to failures of the systems of the body.
To save weight at the achieved level, under any circumstances, not to return to the previous chaotic eating.
Everyone makes their own choice. Go to a professional, look for the magic pill, trying the new-fangled diet or devote all of our energies in losing weight in the comfort of your own home is up to them to decide for themselves. But one thing is for sure: to lose weight at home without dieting can. The main thing is desire!