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.
What is the slimming.
In medicine, amittere pondus 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 the result, the weight reduces 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; adherence to the calorie deficit, consume the a Person less than consumed;
- Fitness-Cardio-exercises, morning gymnastics, Stretching;
- the use of Protein Cocktails, such as "Leovit", "Rouget", "Herbalife";
- taking medications to lose weight, but they are effective only with diet and Sport;
- compliance with the mono inside the application or Express diets, but not often, in order 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 are low-calorie. Other mistakes in losing weight:
- prolonged fasting leads to even more weight gain, irritation of the lack of calories and problems with digestion; to cause intense workout – beginner is severe pain in the muscles and athletes is you recover faster;
- Use to remove grease capsules – without diet and physical activity, you will not bring the result;
- Cleaning of the body with the help of enemas – the Problem of excess weight is not going to solve.
A necessary stage in any program of weight loss nutritionists believe that the cleaning of modern adsorbent Enterosgel. He is active, only the harmful toxins and toxins that come in abundance in the blood during the cleavage of the body fat absorbed. Exactly these toxins provoke characteristic for diet nausea, unpleasant taste in the mouth, disorders of the chair, frigus skin, the look on your pimples and blemishes. This sorbent fills the stomach, creating a feeling of satiety, absorbing excess stomach acid and enzymes, the irritant effect on the stomach wall so as to be averted. Approved it courses to receive long-term, in contrast to other sorbents.
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-fibra fiber – vegetables, fruits, totum frumentum bread; eggs;
- lean meat, fish and poultry; fruit jelly;
- Dairy products with low fat content;
- Compote, green tea, Morse's, 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 the althaea presence of dietary 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;
- Fast food;
- Sunflower seeds;
- Sunflower oil.
The main problem with the big weight is the consumption of simple carbohydrates. All of the sweets. Replace simple carbohydrates to complex, easy to lose weight. Also, if you are a low-calorie diet, cake, the body is no longer expect, and pies. In terms of the rules of the diet, among them:
- Remove bread;
- per meal you will not eat more than 200 G;
- there are often up to 5-6 times a day;
- do not cook with Butter;
- You can eat more vegetables;
- Cooking products through braising, boiling, steaming, roasting;
- Compliance with the rule – rich Breakfast and lunch, a light dinner;
- combine the substances the egg whites with the ballast;
- the last time is 3-4 hours before bedtime;
to arrange a weekly, almost daily.
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 food;
"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. Under the night of this methodology are the following disadvantages:
- in the first Phase of eating only protein is hard;
- may the smell of the mouth because of the abundance of the Protein;
- some types of fish, seafood and meat are not affordable for all;
- sometimes there is constipation, of the infringement of a hormonal background;
- for women, missing the menstrual cycle hit.
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. The benefits include the following:
- Cleaning of the body;
- a small duration;
- the lack of side effects and bouts of Hunger.
Mono-inside the application
Feeding systems, the use of a product in the course of three, five or seven days, called the Mono inside the application. For grain products, fruits, vegetables or lean meats are full. Women are particularly fond of several:
- Diet on buckwheat. Grits with PM sapariwajut of boiling water, or pour the yogurt. In the morning you will be ready for consumption. Eat buckwheat from 3 to 7 days. At strong Hunger is a green Apple is allowed to eat. Plus Mono inside the application, the simplicity of the preparation. The disadvantage is the complexity of the Compliance, as may be eaten only a product. For a week, maybe 5-7 kg.
- Diet on kefir. As in the case of buckwheat, to be allowed to eat for 3-7 days, only the milk drink. Every day, in addition to the kefir, the chicken, vegetables, fruit, but only one thing to add. For a week be able to throw 5-7 kg Plus diet in cleansing the body, improving digestion. The disadvantage of the feeling of hunger because of the strong restrictions of caloric content.
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.