The most effective methods of weight loss the correct diet and exercise. Work on your character at home, without the help of experts, can any Person the basics of proper nutrition and the planning of Training. Sit on diets is not recommended because in the future you will get the opposite effect: Stress, save more make the body fat.
What is the slimming.
In medicine, pondus damnum special or accidental decrease of the body weight. Often people tend to reduce weight to be more healthy and beautiful. Unintentional weight loss is a medical Problem that is sometimes disease, or Stress, hormonal malfunction.
So you choose the most effective way to lose weight, you should know how your weight is above the Norm. For this we need to determine the Body Mass index (BMI): weight divided by height (in meters), erected in the square.
- If the BMI is less than 18, the slimming is not required. At this value, there is a lack of body weight.
- At a BMI of 18.5 to 24.99 weight than the Norm, so losing weight is not even necessary. Someone with such mass of the body can no bulge muscles. In this case, you need to start to play sports.
- In the case of BMI within 25-29,99 in humans, obesity is diagnosed. He needs a diet and give in your life to physical loads.
- For BMI 30-40 obesity treated under the supervision of a physician. For the therapy, specific drugs such as xenical.
- When the BMI exceeds 40, then the obesity is a threat to the life of the patient and the Operation. For example, the Operation after the removal of part of the stomach. As a result of the reduction, the person may not eat as much food as it used to be necessary.
How to lose weight at home
Weight reduction in the home will be difficult given. Needed the force of will, which would allow to strictly follow the diet and exercise regularly. In consequence of attenuante often breaks. For this reason, many people think that to lose weight, under the supervision of the trainer easier. In reality, the matter of Motivation. If there is a good reason, losing weight is possible and at home. A man actively trying to reduce the weight in the presence of Motivation, such as:
- lose weight only for yourself;
- you are wearing your old favorite pair of Jeans or dress;
- in the summer, on the beach, beautiful appearance;
- get rid of the unpleasant symptoms of obesity, such as shortness of breath, pain in the joints, etc.;
- to improve the health.
The desire for a beautiful figure at all occurs due to various factors. One less Person paying attention to the food, when to do something. It is recommended to find for yourself have any fascination for the entire period of weight loss, but those that distract from the food: for example, crafts or photography. Hobby is and then what a big Plus. If you found, for the Motivation, you can move on to researching the most effective methods to lose weight at home. The first steps must be:
- an exception of unhealthy foods and replace them useful;
- the adherence to the calorie deficit, consume the a Person less than consumed;
- Fitness-Cardio-exercises, morning gymnastics, Stretching;
- Consumption of Protein Cocktails;
- taking medications to lose weight, but they are effective only with diet and Sport;
- compliance with mono-diet, or Express diets, but not often, not to cause the body Stress;
- Use instead of the normal tea, special drinks, such as tea, cinnamon, herbal concoctions, butter milk, added in the ginger or peppers.
How to properly lose weight
The hardest part – the first step in the transition to the right way of life. Nutritionists do not recommend to act dramatically, and begin the process gradually. To avoid failures, to the new rules of the heart to get used to, to avoid problems. First, you need to spicy Junk Food from your diet remove, including fatty, salty, sweet. The opinion that it is necessary to eat less is wrong. Eat small, frequent meals, and the products need calorie humilis.
After the abandonment of harmful products step can introduce way, moderate physical activity. First, the exercises must only with its own weight, and then a workout with dumbbells add. Other simple rules to lose weight at home:
- you can drink more pure water;
- you give sugar and flour products;
- to choose instead of potatoes, pasta or cereals, as a side dish of fresh vegetables;
- to save a positive attitude;
- it is not for 3-4 hours before bedtime;
- to arrange a weekly, almost daily.
Those not chosen for any diet, you need to diet just a couple of rules to follow. They relate to the frequency of food intake, methods for its preparation and the products to use the it value are:
- crassum dietary fiber – vegetables, fruits, totum frumentum bread;
- lean meat, fish and poultry;
- Dairy products with low fat content;
- Compote, green tea, fructum bibit, freshly squeezed juices;
- Fruits, especially citrus fruits;
- Dry fruits;
- Nuts (in small quantities, they have a high calorie content);
- in the olive oil.
These products should form the basis of the diet. If very much want to, sweet, this desire to drown out the Marshmallows, but not eating more you are than 1 piece per day. This product is sweet, but low in calories. It contains pectin, which lowers cholesterol. In Zephyr available fiber, which helps to satisfy the Hunger. Per day permitted dose of dark chocolate 50 g. To the list of completely prohibited food:
- Pig fat;
- fat-containing cream;
- Hard cheese;
- Meat Duck, Goose;
- white rice;
- Noodles made from wheat flour;
- Cereals for brewing;
- sweet pastries;
- Bananas, Grapes;
- Chips, Crackers;
- Fast food;
- Sunflower seeds;
- Sunflower oil.
Diet the maximum number of pounds help relieve in a shorter amount of time, but then the weight may return, and in greater number. To prevent this, you need to gradually return to the usual diet, then better go directly to the correct diet. There are different diets, for example, Ducane. Its essence consists in the separation of only way to lose weight in 4 steps:
- Attack - eat only protein-rich foods;
- "Cruise" Striping Protein-Vegetables Days;
- "Consolidation" - a gradual return to the usual diet;
- "Stabilization" - preservation of the obtained results.
Dukan diet helps to lose the first extra pounds, which gives us a strong Motivation for the subsequent decrease. In all phases, allows you to eat an unlimited number of authorised products.
Harder than the diet under the name "darling". You are supposed to follow in the course of the week and do not use more than 1 time in 3 months. Each day of the diet, certain foods should be consumed:
- 1-2 – yogurt 1%;
- 3 – apples unsweetened varieties;
- 4-6 chicken without skin or spices;
- 7 – a dry red wine with a piece of hard cheese.
Among the side effects of the diet, the possible jumps in blood pressure and exacerbation of chronic diseases. In addition, the diet is not saturating the body with vitamins. The diet in the absence of inhibitions would be on the number of approved products. Another Plus – effective weight loss at home to 6-10 kg for the entire period, depending on the output weight.
What to drink to lose weight at home
Instead of the usual tea or coffee with sugar in the diet recommend you to enable special drinks, which stimulate the metabolism. They are prepared very simply and have a pleasant taste. As examples of such beverages are the following:
- Tea with ginger;
- Kefir with peppers;
- Water Sassi with lemon and cucumber salad;
- Infusion of cinnamon with honey;
- Herbal tea with mint, motherwort, lemon balm, sage;
- green tea;
- Water with lemon;
- Yogurt with the spices.
Effective weight loss at home without any physical effort. You train at least 3 times per week. Between lessons 1-2 day break is worth it, the muscles managed to recover. The whole Training is divided in 3 main phases:
- You start with a warm-up: Rotation of the housing, gradients, a few squats, running on the spot, Mahi hands, or simply a rhythmic dance to your favorite music.
- Then you can start with the basic exercises for the different muscle groups: back, press, hands, feet. Useful Ironing, squats, twisting, pushups, lunges,.
- According to them, a towing device, should go: it is mostly stretching exercises, which is a beautiful shape of the muscles.
For thigh and buttocks
Many women from the most problematic areas in women are the hips and buttocks. Not to lose weight in a specific area, but to correct a certain point of the load is quite possible. For thighs and buttocks useful for the following exercises:
- Squats on the wall. Width, with your back to the wall, the puncturing of the legs on the shoulder. More smooth sit down, as if sliding on the wall. Then climb up to the starting position. Perform 3 sets of 8-10 times.
- Lunges to the front. Stand straight with one foot a step forward and bend your knees, lowering the torso. The knee of the other leg should be about 1 cm above the ground. Angle bendable limbs. The knee should not hurt continue to be used for socks, else you can. Note hind leg of the floor is not permitted. On each extremity should repeat 3 sets of 8-10 times.
- Mahi back. Better on the wall, to hold it with the hands. More Mahi first sideways, then forward/backward for each leg. You lower try the leg just so, but after that, keep it in limbo, so that you could feel the tension in the muscles. On each leg 8-10 times and repeat 3 sets.
For the belly
Another problem area is the belly. Abdominal muscles are well suited for the exercise, but not to costs zealous. The Relief drawn only under the condition of observance of the right diet. Otherwise, dice the Newspapers are under a layer of fat. Effective exercises abdominal muscles are:
- Twists. Lying on the ground, with the feet pushed, for example, for the under part of the sofa. The legs should be bent at the knees. Continue lifting and lowering of the hull, feel the abdominal muscles tense. Execute 30 to 50 times.
- "Bicycle". In the same Position, the legs bend at the knee and lift. Continue to lead the movement according to the type of ride on the bike. Do the over 1-1,5 minutes.
- High of the legs. Take you closer to the edge of the chair, or the Couch, slightly differ. To move on foot, and then stretch back, without you on the floor. You make 8-10 times a approach. Repeat two more cycles.
To lose weight quickly and effectively, at home steam room helps. The high temperature indicates the body of excess fluid, waste products and toxins, the normal fat burning hinder. The Sauna acts on the body as follows:
- does not affect deposits directly on the fat, so diet and exercise is still necessary;
- helps speed up the metabolism in the fat cells, increases the blood flow to the tissues, accelerates lymph;
- increases the absorption of not only fat, but also bruised and battered.
About an hour in the steam bath is synonymous with a workout in the fitness center. This is due to the fact that when you sweat the body the energy it consumes, the body back to normal temperature. On the evaporation of 1 G of he must 0,58 kcal. In the result of 1 hour in the Sauna is to lose 300-400 kcal. There are a few General rules for the visit to the steam room:
- not for at least a couple of hours before you go in the Sauna;
- start to sweat with a small temperature, it should be comfortable for the body;
- then readability heat and begin the Massage with a broom by his feet, and palmas, the further you go all over the body;
- in the next step, the light slap, manufacturing lead, first the back, then stomach, legs and arms;
- to note between calls in a steam room 5-15 minutes, to visit only it is worth 4-7 times per session.
Complex lose weight at home
The basis of the weight reduction, the combination of proper nutrition with physical exertion. The efficiency of the weight loss, it should cosmetic treatments, such as massages and body wraps are added. To improve the condition of the skin 10 sessions of each of the methods is sufficient. Body wrap involves the application to the skin special means or self-prepared mixtures. Continue the treated part of the body of the foil wrap. On the upper side of the warm clothes you must wear. Body wrap lasts 1-1.5 hours.
After the procedure the skin with warm water and creams. You can take a shower. To achieve cellulite reduction and slimness of the following recipes of natural mixtures for packs are:
- Chocolate. In a water bath, the tile of dark chocolate and melt. You can add sea salt.
- With Algae. Soaking in warm water, sheets of seaweed, then add a little vegetable oil.
- With the coffee. You mix the Cup of coffee substitute with 200 G of blue clay, diluted with water to a thick cream. To strengthen anti-cellulite effect, it is recommended to add fruits are a few drops of essential oils of citrus.