How to lose weight quickly and effectively at home?

nuts are good for weight loss

Wondering if you can lose weight on your own at home? Believe me, you are not alone in this. Among the inhabitants of our country, being overweight worries every quarter. At the same time, in the world, according to WHO statistics, about 1. 5 billion people suffer from obesity, ie about 20% of the total world population.

This relatively young disease, the mass spread of which began in the second half of the 20th century, has now become uncontrollable. Therefore, in some countries the problem of overweight is treated at the state level, but in most cases it is up to you to solve it yourself. Let's learn how to independently create an effective weight loss program and not harm your health.

To achieve the goal, you must pay attention to the following:

  • motivation,
  • proper nutrition,
  • regime
  • physical stress.

Let's dwell on each of the aspects in more detail. But first, let's define what being overweight is and how to figure it out.

The concept and causes of overweight

smoothies for effective weight loss

Obesity can develop independently or with a background of another disease. In normal life, it can be grams and pounds, which are in excess of a person's normal weight. To understand how redundant they are, you need to calculate your body mass index. Determined by dividing body weight (in kg) by height squared (m):

BMI = weight (kg) / height 2 (m2)

If the resulting number is greater than 25, it indicates the presence of extra pounds, over 30 - obesity.
Let us give an example of calculation. A girl with a height of 165 cm weighs 80 kg. Replace our prices in the formula:

80 / 1. 652 = 80 / 2. 7225 = 29. 38

BMI 29, 38 shows overweight on the verge of obesity.

The reason may be:

  • genetic predisposition,
  • sedentary life,
  • overeating.

Speaking of hereditary predisposition, it is necessary to take into account not only genetic but also nutritional behavior. If there is a love for food in the family and the parents are overweight, then, most likely, their children will face the same problem. If parents do not exercise, do not lead a sedentary life and spend all their free time at home watching TV, these habits will be inherited in their children.

These are the causes of primary obesity. Secondary obesity develops in the context of more serious diseases. It is usually closely related to Cushing's syndrome, pituitary, thyroid, gonadal and hypothalamic pathology. The accumulation of adipose tissue can be a consequence of taking antidepressants, corticosteroids and female hormonal drugs.

It is necessary to distinguish a primary disease from a secondary one in order to understand what we need to build a strategy to fight overweight. Symptomatic obesity is treated at the same time as the underlying disease. If it is caused by overeating, physical inactivity and heredity, a person needs to concentrate and change their lifestyle. This will be helped by motivation and control by a specialist.

However, the most common cause of being overweight is slow metabolism, or metabolism. This concept means the process, as a result of which the substances obtained from food are broken down and the necessary energy is released to maintain all the processes in the body. Metabolism can be slowed down as a result of poor diet and lifestyle in general, and simply with age.

The good news is that a slow metabolism can be normalized. Step by step, you will be able to restore your metabolism to normal levels, paving the way for you to gain healthy weight and well-being.

The metabolic acceleration program operates in four directions simultaneously:

  • mental attitude and motivation
  • cleaning and nutrition
  • water balance,
  • physical exercise.

Where to find motivation to lose weight as fast as possible

Before choosing a weight loss method, you need to set a goal and choose a reward for achieving it. If you do not know why you are losing weight, any effort will be in vain. The motivation can be the simplest - they "match" your favorite clothes, you amaze everyone at a corporate party, you improve your health.

When choosing a goal, set realistic deadlines. It is impossible to quickly lose weight that has accumulated over the years. If you are worried about an extra 10 pounds, in 14 days it is unlikely you will get rid of them without harming your health. But the 6-month period already seems more realistic.

How to lose weight with proper nutrition

proper diet for weight loss

No matter how fast you want to get in shape, in any case, you need to learn how to choose the right products and monitor your well-being. The daily diet should be rich in nutrients, but at the same time correspond to the daily calorie intake. This is what distinguishes proper nutrition from a diet that involves a deficiency of certain active ingredients.

For effective weight loss, it is necessary for the diet to be dominated by:

  • raw, cooked or boiled vegetables and fruits with a low glycemic index.
  • vegetable or animal proteins (chicken, turkey, lean fish, rabbit meat, seafood, eggs).
  • complex carbohydrates (whole grains, whole wheat bread, durum wheat pasta).

A healthy and balanced diet will help you stay positive and hit the scales faster.

Experts suggest using the dish rule to shape the diet: during breakfast, 60% of the dish should be protein / 40% fat. For lunch: ½ - vegetables and root vegetables + fruits and berries, ¼ - side dish with complex carbohydrates, ¼ - protein food. For dinner, 50% vegetables / 50% protein.

If you prefer food restrictions, you should add vitamin-mineral complexes to your daily diet to support healthy digestion.

Calculate your daily calorie intake

Athletes who regularly monitor their figure eventually stop being tormented by exhausting diets, drying, cheat meals. They can afford desserts and their favorite sweets - just stick to your daily calorie intake. It is also necessary to calculate it for those who are looking for a real way to lose weight fast.

The body needs energy to maintain metabolism and normal function. Depending on age, physical parameters and activity level, the amount of this energy can vary. If the calorie intake is exceeded by more than 15-20%, that is, a person will consume more food than his body needs, this will gradually lead to obesity. A calorie deficit of 15-20%, on the other hand, will contribute to weight loss.

To calculate your daily calorie intake, use the Harris-Benedict formula, developed in 1919 and supplemented in 1984. Here you need to know your height in centimeters, your weight in pounds and your age. Men use an additional factor of 88, 36, women - 447, 6. Other fixed factors are the same for both sexes.

The formula for women looks like this:

447, 6 + (9, 2 × weight [kg]) + (3, 1 × height [cm]) - (4, 3 × age [years])

For example, you are a 35-year-old woman with a height of 165 cm and a weight of 60 kg. Your daily calorie intake is:
447, 6 + (9, 2 x 60) + (3, 1 x 165) - (4, 3 x 35) = 1364, 1

The resulting value must be multiplied by the factor of the level of physical activity. It can be low (1, 2), low (1, 375), medium (1, 55), high (1, 725) and very high (1, 9).

Suppose you go to the gym 1-2 times a week. This is the average activity level, so we get a factor of 1, 55. Multiplying by 1364, 1 by 1, 55, we get 2114 kcal.

Men calculate their daily calorie intake according to the same principle, but using different factors:

88, 36 + (13, 4 × weight [kg]) + (4, 8 × height [cm]) - (5, 7 × age [years])

For example, you are a 40-year-old man who is 178 cm tall and weighs 80 kg. The calculation will be done according to the following formula:
88, 36 + (13, 4 x 80) + (4, 8 x 178) - (5, 7 x 40) = 1786

We return to the activity level factor. Let's say you do not exercise and lead a sedentary life. Thus, in 1786 it must be multiplied by 1, 2. Respectively, the daily calorie intake is 2143 kcal.
These are how many calories you need to consume each day if you want to stay in shape.

Accordingly, for weight loss should be reduced (taking into account the body mass index), for its acquisition should be increased. If you plan to lose weight slowly, safely and with long-term results, reduce your daily calorie intake by 250 calories. If you want to lose weight faster - 500 calories a day.

However, remember: to lose weight, you must eat. Therefore, you should not consume too few calories. For women, the minimum price is 1200 kcal per day, for men - 1400 kcal. However, these are very general recommendations. To accurately calculate the safe minimum for yourself, contact a specialist who will take into account exactly your physical parameters, state of health and lifestyle.

Drink more water

If you do not know how to lose weight fast, start by establishing a consumption plan. To get rid of excess weight, you should drink at least 1. 5 liters of water a day. This will ensure a normal water-salt balance and vital activity of the body. For all organs and systems to function properly, a person must consume and excrete the same amount of water. If it enters the body in insufficient quantities, it threatens:

  • increase in blood viscosity.
  • increase in body temperature;
  • violation of oxygen supply to tissues.
  • increased breathing and heart rate.
  • feelings of nausea and thirst;
  • reduction of efficiency.

Scientists have discovered that for every kilogram of body weight you need to consume 30-40 ml of water. Therefore, the daily norm for an adult is about 2. 5 liters. Here we are not talking only about pure drinking water, but also about the liquid contained in food and produced in the body as a result of natural biochemical reactions.

People with kidney problems are advised to use the test sip method. Its essence lies in the fact that all the time you need to have a bottle of water in hand. Once you think you are thirsty, do a little test - just take a sip of water and stop, listening to your emotions. If you have pleasant sensations, you feel pleasure and increased thirst, drink more until you quench it. If you feel discomfort, do not force yourself to drink, try later. Your body will always give you the most accurate indications, the main thing is to learn to listen to it.

List of foods to avoid

With the right diet, you can not only lose weight fast, but also maintain your final shape. To do this, you need to exclude harmful foods from the diet:

  • ready-made sauces, ketchup and mayonnaise.
  • factory sweets rich in fat and sugar.
  • packaged juices;
  • sweet carbonated drinks;
  • fast food;
  • alcohol, characterized by high calorie content and the ability to retain water in the body for a long time.

To lose weight fast, you do not need to completely remove fat from your diet. They are needed for the brain, the immune system and the internal organs to function effectively. In addition, fats are needed to maintain the health and elasticity of the skin and hair. Their mass fraction in the daily diet should not be more than 20%. You can replenish your fat with nuts, avocados, olive oil or other vegetable oils.

One can lose weight by changing the menu

choice between healthy and unhealthy foods

No matter how fast you want to achieve your goal, the basis of weight loss should be a well-designed menu. Many nutritionists advise to stick to a single diet, in which every day the basis of the menu is a product or a group of products.

If you are interested in this approach, consider your approximate diet for a week.

  1. Monday.On the first day, try to eat only fresh, boiled, boiled or roasted vegetables, as well as vegetable broths. Avoid fried foods. Replace tea and coffee with lemon and ginger water.
  2. Tuesday.Eat boiled, cooked or cooked dishes of beef, chicken or rabbit. Prepare about 600-900 grams of meat and divide it into three equal meals. During breaks drink water, infusions and decoctions.
  3. Wednesday.Make carbs on the third day. You can dilute the diet with fresh or cooked fruits, vegetables, berries, low-fat natural yogurt, coffee or tea without sugar.
  4. Thursday.The diet of the fourth day should contain different soups. You can alternate borscht with pickles, vegetable puree soup or beetroot.
  5. Friday.On the fifth day, add fish to the menu. You can boil it or cook it with vegetables. Maintain the balance of water with water and kefir with a fat content not exceeding 1%.
  6. Saturday.On the sixth day, you can add a bun or muffin to your diet. But to stick to the plan, do not overdo it with the amount of baking.
  7. Sunday.You can dilute the diet with boiled potatoes and other vegetables with spices and seasonings.

If by the end of the week you are satisfied with the result achieved, you can try to endure for another 1-2 weeks. This will help consolidate and then rethink the diet or change the strategy.

If, following this diet plan, you failed to achieve the goal, then the strategy was ineffective. You can continue to eat the same for the next few weeks or limit yourself to a little food. You can choose a diet with buckwheat, apple, kefir or other one-component diet. This means that you should dedicate one day a week, during which you will eat only buckwheat, kefir or apples.

It is possible to lose weight by following the regimen

following a weight loss program

How to lose weight fast? Try to review your daily routine. It also helps maintain health, wellness and fitness. Nature has provided us with a biological clock that regulates digestion. For example, at 7 o'clock in the morning, they trigger the production of cortisol, a hormone that gives energy. That's why you should start your day with breakfast.

After about 3 hours, the level of energy received in the morning drops. 10: 00 is the best time for the first snack. It should not represent more than 10% of the daily diet.

As a rule, most people have lunch at 13: 00, that is, about 6 hours after waking up. In this technique, you should include most of your daily calorie intake (up to 30%). They are enough to support the body until dinner. If you do not supplement your daily calorie intake, you will be seduced by unhealthy snacks and sweets. Try to eat foods that contain protein and complex carbohydrates at noon.

If you do not follow the diet plan during the day, you may wake up hungry at night, which will force you to eat everything in the fridge. The regime is required not only for effective weight loss - it will allow during the day to provide the body with substances needed to perform specific functions at different times.

You can effectively fight excess weight with the help of sleep. Swedish scientists have found that people who suffer from lack of sleep consume much more food. Sometimes this difference is 40%. The same can be said of people who suffer from nightmares. So if you want the easiest and most effective way to lose weight, start with the right sleep.

For this:

  • train yourself to go to bed at the same time.
  • Do not smoke or drink alcohol for at least 4 hours before bedtime.
  • ventilate the room in which you sleep before going to bed.
  • Avoid foods that contain caffeine.
  • Do not eat spicy, sweet and heavy foods at night.
  • practice evening walks;
  • exercise in the morning.

A deep night's sleep will help activate the fat burning process - and you can lose weight effectively with just enough sleep.

How to lose weight with exercise

exercise for weight loss

Before you start losing weight, you need to evaluate your physical condition. Without sports, it is unlikely that you will be able to achieve a normal shape and then maintain it for a long time. You can start with home workouts, gradually connecting complex sports equipment and then gym classes. Strengthening exercises and complex acrobatic stunts are not recommended when you have a calorie deficit.

To burn the accumulated fat, you need to focus on the following:

  • cardio exercises;
  • dance;
  • kind of exercise?
  • easy runs.

The easier it is for you to complete them, the more time and energy you can devote to them. To get started, 30 minutes a day is enough. In addition, this time should be devoted to exercising the whole body, especially the abdomen, hips and legs.

How to tighten the abdomen and thighs

You need to start losing weight with exercises that help to pull the rectus and oblique abdominal muscles. They will help reduce the volume in the chest and waist. These exercises include:

  • body lift;
  • type exercises;
  • The body tilts left and right.
  • twist?
  • lift legs 45 degrees, lying on the floor.

One of the best sports equipment for home training is a regular chair with backrest. Sitting on it, rest your hands on the seat and gradually raise your legs parallel to the floor. A few sets of 20-25 repetitions are enough, performed for 20 minutes with short breaks.

The hip area is considered one of the most difficult, as it takes effort to work it out at home. To visually adjust the volume of the hips, you must perform:

  • slow squats,
  • squatting in the "sumo" or "plie" position,
  • squats on one leg - "pistol".

If you regularly perform swings on the legs, you can treat the inner surface of the thigh and reduce it in volume.

How to make legs visually thinner

To visually correct the shape and volume of the legs, it is effective to use different types of squats. They can be done with or without weights, with and without turns, and can also be combined with swings, laps, jumps and lifts from the knee to the chest. To strengthen your legs, arms and back, do the board daily.

We are sure that with the right approach to weight loss you will have great results. The main thing is to lose weight with care and love for yourself. Good luck!