Every fourth inhabitant of the Earth suffers from obesity. Most of the overweight people suffer from various diseases of the cardiovascular system, gastrointestinal tract, as well as a number of other psychological disorders. Most often these are all kinds of complexes, problems with socialization.
As a result, people suffering from excess weight cannot get rid of it due to banal fear. In this connection, they are simply embarrassed to go to a nutritionist or fitness trainer for help. That is why it is so important to start losing weight on your own, at home, without unnecessary stressful stimuli.
Every year the number of overweight people is increasing rapidly. This is due to both global changes in our society and the individual nuances of the body of each individual.
The main causes of obesity:
- unhealthy diet (eating unhealthy, too fatty, spicy, sweet foods, abuse of fast food, carbonated and alcoholic beverages);
- psychosomatic disorders, including depression;
- lack of a clear system of food intake (breakfast, lunch, dinner) and daily routine;
- leading a permanently passive lifestyle, "sedentary work" (office managers and freelancers constitute the main risk group);
- minimal physical activity;
- metabolic problems;
- the presence of a number of diseases that cause obesity of 1 or 2 degrees (including diabetes mellitus);
- hormonal imbalance, genetic predisposition to obesity.
It is important to understand that the cause of obesity is not always an exclusively passive lifestyle and a person's unwillingness to get rid of unloved excess weight. A sharp increase in body weight can be a sign of a number of other diseases.
Therefore, before embarking on measures to lose excess weight, it is recommended not to neglect the help of a nutritionist and consult with a specialist. It is important to understand that depending on the constitution and other individual characteristics of the organism, the concept of excess weight is calculated for each person personally according to the generally accepted system - BMI (body mass index).
The main thing is motivation
In order to lose weight, it is not at all necessary to buy an expensive subscription to a fitness room, exercise equipment, use dubious drugs or make an appointment with the best nutritionist in the city. Fast and effective weight loss at home is a reality. Especially in the era of ubiquitous computerization, when almost any information about diets and detailed training programs can simply be found on the open spaces of the public World Wide Web (both for money and for free). The main thing for achieving results is motivation. Without it, any, even very exhausting diets and training will be useless.
The search for meaning comes down to simple things - to determine for yourself the main goal for losing weight, which is subsequently broken down into several intermediate stages (which must be achievable).
It looks like this:
- the goal is to get rid of extra 15 kg, lose 15% of the total body weight or achieve a result of 80 kg, etc. :
- intermediate stages to achieve the final goal can be of the following nature - to lose 5 kg in the first month, accustom yourself to daily exercises, to a certain nutrition system, etc.
As you can see, it is not necessary to set goals for yourself, which will be measured in kilograms. In addition, without some experience, it is difficult to correctly set such a task (which must be achievable at the same time) on your own. It is because of this that motivation is most often lost. Losing weight sets himself an impossible task, cannot achieve it, is disappointed and lets everything go by itself. Therefore, in order to quickly and effectively lose weight in a domestic environment, try to set realistic goals and objectives. Remember that it is better to overfulfill the plan than not to implement it. Set goals that after reaching which you would like to continue, rather than stop practicing.
The three main "whales" on which the method of fast and effective weight loss is based are motivation, diet and exercise. It is impossible to consider the first component as a separate part of the weight loss process. All that remains is diet and exercise, which are equally important.
Changes regarding nutrition should be carried out as follows:
- a complete revision of your diet (give up too fatty, spicy, fried foods, stop abusing sweet, alcoholic and carbonated drinks, fast food);
- develop for yourself a daily routine in which the time intervals for each meal would be clearly indicated;
- not only develop a daily routine, but also follow it;
- refuse any indulgences for yourself.
It is important that the diet is not too "strict". You should not torment your body with boiled fish and white meat without salt. The diet should be varied and attractive (in terms of taste).
If possible, try to include in the menu a variety of vegetables, fruits, nuts, berries. Flour products, fatty or spicy dishes can also be included in the weekly diet, the main thing is not to abuse them. Reduce serving size. Since losing weight at home quickly and effectively is not the easiest task, the first thing that is recommended is to develop a clear nutritional system. To accustom yourself to a radically new way of life, to eat only healthy and wholesome foods. And to make sure that no "gustatory torture" has to be experienced.
The procedure for finding calories is useful not only in order to lose weight quickly and efficiently, but also to develop your own menu. It is believed that counting the consumed foods greatly facilitates the process of losing weight, since you can immediately see the high-calorie ones and remove them from your diet. The procedure will help to develop a daily and weekly menu, make it diversified. This way you don't have to constantly recycle it. Since it will be possible to simply replace certain products from the diet with similar in quantity BZHU.
Calorie counting is also a separate effective way to lose weight for those who want to get rid of 2-3 extra pounds. This teaches you to monitor your diet in order to keep weight under control at all times. At the same time, without denying yourself some pleasures and ordinary dishes.
The method of calculating the calories eaten allows you to:
- there are most of the usual dishes;
- do not give up the products to which you are accustomed;
- easy to adjust weight.
To use it, it is enough:
- record data in a diary, where to calculate all consumed calories and foods;
- determine for yourself the upper permissible limit for the day;
- monitor your weight using daily weighing in the morning.
It is important to start counting calories along with the development of an approximate diet and menu before starting to lose weight. In other words, be sure to make your measurements "before": calculate the number of calories consumed per day without changing your usual diet. This information will help you create a weight loss menu, as well as monitor the process of reducing the percentage of fat.
It is believed that the quickest way to losing weight is by counting the calories you get during the day. There is a certain daily limit, which should be adhered to. Usually you need to spend about 7, 700 kcal for each extra pound. That is, in order to get rid of this unfortunate fat, it is necessary to ensure that the body receives fewer calories than the indicated figure, or to "burn" the excess with the help of physical or any other exertion, without changing the portion size.
The calorie table can be easily found on the well-known spaces of the world wide web. In addition, there are a huge number of special applications for smartphones, where you can not only find a table, but also immediately calculate the calories consumed. Do not be surprised that in different sources the calorie content of certain products may differ slightly. This is due to the difficulty in determining the exact calorie content of food. Average values are enough for the calculation.
For the correct calculation of calories, it will be useful to know the system for determining the approximate daily energy expenditure:
- At home, under normal conditions (with a sedentary lifestyle), the human body needs only 1200 kcal for normal functioning. It is because of this that it is not so easy to lose weight.
- During normal office work, when a person is not exposed to serious mental and physical stress, energy consumption is higher - 1800 kcal.
- The average male manager, who is slightly more active in terms of physical and intellectual activity, easily burns about 2800 kcal during the day, while a female manager (with equal loads) - only 2200 kcal.
By adjusting the consumed calories, taking into account energy consumption, you can easily find the ideal way to lose weight for yourself. In this case, it is not necessary to eat only "tasteless" products. It is quite successful to develop a menu that does not exceed energy consumption, but is also gastronomically attractive for you.
The next rule that must be followed in order to get rid of excess weight for you is that any diets without physical activity are useless. Yes, calorie counting and dietary restrictions will help you shed a few extra pounds for every pound.
But when it comes to making more dramatic changes and weight loss, diets alone will not be enough. You don't have to sign up for a gym for exercise to be effective. For many exercises, you do not need to buy simulators, and therefore they can be carried out successfully at home.
For this you will need:
- dumbbells weighing from 2 to 16 kg (so, instead of them, some quite effectively use 2 liters of water bottles);
- a narrow bench (for several exercises, an ordinary stool, chair, or even a sofa is suitable);
- floor mat;
- sports uniform and footwear.
Before starting to perform the physical exercises themselves, it is necessary to "warm up" the muscles. That is, do a warm-up. Without it, there is a risk of injury. For this, it is enough to recall the lessons of school physical education.
Muscles are usually stretched:
|Neck||Smooth turns in different directions (left, right, back, forward, rotation).|
|Hand (shoulder, elbow, wrist)||Turns in a circle.|
|Feet||The same as for the hands.|
Important! Don't forget about proper breathing! It is thanks to oxygen that fat is burned. Inhale through the nose (while strengthening the exercise), exhale through the mouth (to relax).
After the warm-up, you can proceed to the weight loss trainings themselves:
|"Mill"||Helps to get rid of excess subcutaneous fat in the waist area. Legs are placed shoulder-width apart, arms are spread far to the sides (parallel to the floor). In this position, forward bends are made with twisting (left or right) and back. It happens like this - the left hand touches the right leg (turn to the right), the right hand touches the left leg (to the left).|
|Exercise aimed at developing the pectoral muscles||To do this, you will need a bench (but not necessary) and 2 dumbbells of at least 2 kg. Lie on a bench (face up), taking dumbbells in each hand. On inhalation, arms with dumbbells are spread apart (parallel to the floor), on exhalation - back (rise) above the chest. At the same time, you cannot bend your arms. Gradually, for this exercise, it is recommended to increase the weight of the dumbbells.|
The usual sports exercises for the press, push-ups, squats, etc. will also be useful. As for the number of repetitions and approaches, they must be increased gradually, and the actions themselves must be alternated.
|First day||5 squats, 5 push-ups, 5 abs (2 sets each).|
|Second||7 squats, 7 push-ups, 10 abs (2 times).|
|Fourth||10 squats, 10 push-ups, 15 abs (two sets), etc.|
More detailed recommendations and approximate training programs that will suit you, can be easily found on the Internet.