You ask, can you lose weight on your own at home? Believe me, you are not alone in this situation. Overweight is a concern among the people of our country. At the same time, according to WHO statistics, about 1. 5 billion people in the world suffer from obesity, which is about 20% of the world's population.
This relatively new disease, which began to spread en masse in the second half of the 20th century, has now become widespread. Therefore, in some countries the problem of overweight is being addressed at national level, but in most cases it is up to you. Let's think about how to create an effective weight loss program on your own and not harm your health.
To achieve this goal, you need to pay attention to:
- proper nutrition
- physical stress.
Let's dwell on each of the aspects in more detail. But first let's define what being overweight and how to understand that you have it.
The concept of overweight and its causes
Obesity can develop independently or against the background of another disease. In normal life, they can be grams and kilograms that are applied to a person's normal weight. To understand how redundant they are, you need to calculate your body mass index. It is determined by dividing the body weight (kg) by the square of the height (m):
BMI = weight (kg) / height2 (m2)
If the number obtained is greater than 25, this indicates the presence of extra pounds, more than 30 - obesity.
Let's give an example of a calculation. A girl with a height of 165 cm weighs 80 kg. Replace our values in the formula:
80/1, 652 = 80/2, 7225 = 29, 38
BMI 29, 38 indicates overweight on the verge of obesity.
The reason may be:
- genetic predisposition,
- sedentary lifestyle,
- eating mania.
When it comes to congenital predisposition, not only genetics but also eating behavior must be taken into account. If there is a cult of food in the family and the parents are overweight, then their children are likely to face the same problem. If their parents do not exercise, lead a sedentary lifestyle and spend all their free time at home watching TV, their habits will be passed on to their children.
These are the causes of primary obesity. Secondary obesity is developing against the background of more serious diseases. It is usually associated with Cushing's syndrome, pathology of the pituitary, thyroid, gonads and hypothalamus. Fat accumulation may be due to the use of antidepressants, corticosteroids and female hormonal drugs.
It is necessary to distinguish between primary and secondary disease in order to understand what to build an overweight strategy on. Symptomatic obesity is treated concomitantly with the underlying disease. If it is caused by overeating, physical inactivity and heredity, a person has to shrink together and change their lifestyle. The motivation and control of the specialist will help him in this.
However, the most common cause of excess weight is a slow metabolism. The term refers to the process by which food-derived substances are broken down and the energy needed to sustain all the processes in the body is released. Metabolism can slow down as a result of poor diet and lifestyle in general and simply with age.
The good news is that slow metabolism can be normalized. Step by step, you will be able to normalize your metabolism, putting you on the path to a healthy weight and well-being.
The metabolic acceleration program works simultaneously in four directions:
- mental attitude and motivation
- cleaning and nutrition
- water balance,
- physical exercises.
Where to find motivation to lose weight as soon as possible
Before choosing a weight loss method, you need to set a goal and choose the reward for achieving it. If you don't know why you're losing weight, any attempt will seem pointless. Motivation can be the simplest - "fit" into your favorite clothes, surprise everyone at a corporate party, improve health.
When choosing a goal, set realistic deadlines. It is not possible to lose weight quickly over the years. If you are worried about an extra 10 kg, you will hardly be able to get rid of it in 14 days without harming your health. But the 6-month period already looks more realistic.
How to lose weight with proper nutrition
No matter how much you want to get in shape quickly, you will in any case have to learn to choose the right products and follow your well-being. The daily diet should be rich in nutrients, but at the same time meet the daily caloric intake. This distinguishes proper nutrition from diet, which means a lack of certain active ingredients.
Effective weight loss requires the following to dominate the diet:
- unprocessed, fried or stewed low glycemic index vegetables and fruits;
- vegetable or animal protein (chicken, turkey, lean fish, rabbit meat, seafood, eggs);
- complex carbohydrates (whole grains, wholemeal bread, durum wheat pasta).
A healthy and balanced diet will help you stay positive and gain weight faster.
Experts recommend using the law of the plate for dieting: 60% of the plate should be protein / 40% fat at breakfast. Lunch: ½ - vegetables and root vegetables + fruits and berries, ¼ - compound carbohydrate side dish, ¼ - protein food. 50% vegetables / 50% protein for dinner.
If you prefer food restrictions, vitamin-mineral complexes should be added to your daily diet to support healthy digestion.
Calculate your daily caloric intake
Athletes who regularly monitor their figure eventually stop torturing themselves with tiring diets, drying out, cheating. They can afford desserts and their favorite sweets - just stick to your daily caloric intake. This should also be calculated for those looking for a real way to lose weight fast.
The body needs energy to maintain its metabolism and normal functioning. The amount of this energy can vary depending on age, physical parameters and activity levels. If the amount of calories ingested is exceeded by more than 15-20%, that is, a person will consume more food than his body needs, it will gradually lead to obesity. A caloric deficit of 15-20%, on the contrary, will contribute to weight loss.
To calculate your daily caloric intake, use the Harris-Benedict formula, developed in 1919 and supplemented in 1984. Here you need to know your height in cm, weight in kg and age. Men additionally use a coefficient of 88, 36, women - 447, 6. Other stable coefficients 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 who is 165 cm tall and weighs 60 kg. Your daily calorie intake is:
447, 6 + (9, 2 x 60) + (3, 1 x 165) - (4, 3 x 35) = 1364, 1
The value obtained must be multiplied by the coefficient of the level of physical activity. It can be minimal (1, 2), low (1, 375), medium (1, 55), high (1, 725) and very high (1, 9).
Let's say you go to the gym 1-2 times a week. This is the average activity level, so we take the factor 1, 55. Multiplying 1364, 1 by 1, 55, we get 2114 kcal.
Men calculate their daily calories according to one principle, but using different coefficients:
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 performed according to the following formula:
88, 36 + (13, 4 x 80) + (4. 8 x 178) - (5. 7 x 40) = 1786
Let's get back to the activity level factor. Let's say you don't exercise and lead a sedentary lifestyle. So 1786 multiplied by 1, 2. Accordingly, your daily caloric intake is 2143 kcal.
This is how many calories you need to consume each day if you want to stay in shape.
Accordingly, for weight loss, it should be reduced (taking into account the body mass index) to increase. If you plan to lose weight slowly, safely and with long-term results, reduce your daily caloric intake by 250 calories. If you want to lose weight faster - 500 calories a day.
However, remember: to lose weight, you need to eat. Therefore, you should not consume too few calories. The minimum value is 1, 200 kcal per day for women and 1, 400 kcal for men. However, these are very general recommendations. To calculate the safe minimum, contact a specialist who will take into account your physical parameters, health and lifestyle.
Drink more water
If you don't know how to lose weight fast, start with a drinking regimen. To get rid of excess body weight, drink at least 1. 5 liters of water a day. This will ensure a normal water-salt balance and vital functioning 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 tissue oxygen supply;
- increased breathing and heart rate;
- nausea and thirst;
- performance degradation.
Scientists have found that it takes 30-40 ml of water for every kilogram of body weight. Accordingly, the daily norm for an adult is about 2, 5 liters. This is not only about pure drinking water, but also about the liquid that is present in food and is formed in the body as a result of natural biochemical reactions.
For people with kidney problems, it is recommended to use the test firewood method. Its essence lies in the fact that you have to keep a bottle of water on hand at all times. As soon as you feel thirsty, do a little test - just drink one sip of water and stop listening to your emotions. If you have pleasant sensations, feel pleasure and increased thirst, drink more until you soothe them. If you feel uncomfortable, do not force yourself to drink, try again later. Your body will always provide the most accurate clues, the key is to learn to hear it.
List of foods to be avoided
With proper nutrition, you can not only lose weight fast, but also stay in shape. To do this, harmful foods must be excluded from the diet:
- prepared sauces, ketchups and mayonnaise;
- factory-made confectionery rich in fat and sugar;
- packaged juices;
- sweet carbonated beverages;
- Fast food;
- alcohol, which is characterized by a high calorie content and the ability to retain water in the body for a long time.
You do not need to completely remove fat from your diet to lose weight fast. They are needed for the brain, immune system and internal organs to function effectively. In addition, fat is needed to maintain the health and elasticity of the skin and hair. Their proportion in the daily diet should not exceed 20%. You can replenish your fat stores with nuts, avocados, olives or other vegetable oils.
Can a person lose weight by changing the menu
No matter how fast you want to reach your goal, weight loss should be based on a properly designed menu. Many nutritionists recommend sticking to a mono-diet, where the menu is based on one product or group of products every day.
If you are interested in this approach, consider your approximate weekly diet.
- Monday.On the first day, try to eat only fresh, cooked, stewed or fried vegetables, as well as vegetable broths. Avoid fried foods. Replace tea and coffee with lemon and ginger water.
- Tuesday.Eat boiled, stewed or fried dishes made from veal, chicken or rabbit. Prepare about 600-900 g of meat and divide it into three equal meals. Drink water, herbal teas and decoctions during breaks.
- Wednesday.Make the third day carb. The diet can be diluted with fresh or fried fruits, vegetables, berries, natural low-fat yogurt, unsweetened coffee or tea.
- Thursday.The fourth day's diet should include a variety of soups. You can alternate borscht with rasol, vegetable puree or beets.
- on Friday.On the fifth day, add fish to the menu. Can be boiled or stewed with vegetables. Keep your water balance with water and kefir with a fat content of no more than 1%.
- on Saturday.On the sixth day, the diet can be added to a bun or muffin. But to stick to the plan, do not overdo the amount of baking.
- Sunday.You can dilute the diet with boiled potatoes and other vegetables with spices and condiments.
If you are satisfied with the result by the end of the week, you can try to stay for another 1-2 weeks. This will help strengthen it and then review your diet or change your strategy.
If you could not reach your goal with this meal plan, the strategy was ineffective. In the coming weeks, you can continue to eat the same or slightly limit yourself to food. You can choose buckwheat, apple, kefir or other one-component diet. This means taking one day a week to eat only buckwheat, kefir or apples.
Is it possible to lose weight by following the regimen
How to lose weight fast? Try to rethink your daily routine. It also helps maintain health, well-being and fitness. Nature has provided us with a biological clock that regulates digestion. For example, at 7 o'clock in the morning, they cause the production of cortisol, an energy-giving hormone. So start the day with breakfast.
After about 3 hours in the morning, the energy level decreases. 10: 00 is the best time for the first snack. It should be no more than 10% of the daily diet.
Usually, most people have lunch at 1: 00 p. m. , that is, about 6 hours after waking up. This technique should include the majority of your daily calories (up to 30%). They are enough to support the body until dinner. If you do not compensate for the daily amount of calories, you will be attracted to unhealthy snacks and sweets. For lunch, try to eat foods that contain protein and complex carbohydrates.
If you do not follow the meal schedule during the day, you may wake up hungry in the evening, which will make you eat everything in the fridge. The regimen is not only necessary for effective weight loss - it will make it possible to provide the body with the substances needed to perform certain functions at different hours during the day.
You can effectively fight overweight with 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 for people suffering from nightmares. So if you want the easiest and most effective way to lose weight, start with proper sleep.
- train yourself to go to bed at the same time;
- do not smoke or drink alcohol for at least 4 hours before going to bed;
- ventilate the room in which you sleep before going to bed;
- avoid foods that contain caffeine;
- do not eat spicy, sweet and heavy food 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
Before you start losing weight, you need to assess your physical fitness. Without sports, it is unlikely that you will be able to reach a normal shape and then maintain it for a long time. You can start with home workouts, gradually combining sophisticated gym equipment, and then workout in the gym. Strength exercises and complicated acrobatic tricks are not recommended if you are deficient in calories.
To burn your accumulated fat, you need to focus on:
- cardio exercises;
- easy races.
The easier it is for you to complete them, the more time and energy you can devote to them. 30 minutes a day is enough to get started. In addition, this time should be spent training 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 tighten the muscles of the rectum and oblique abdomen. They will help reduce chest and waist size. These exercises include:
- body lifting;
- press exercises;
- the body tilts left and right;
- lifting legs 45 degrees, lying on the floor.
One of the best sports accessories for home training is an ordinary chair with a backrest. While sitting on it, place your hands on the seat and gradually raise your legs parallel to the floor. A few sets of 20-25 repetitions, done for 20 minutes with small breaks, will suffice.
The hip area is considered to be one of the most difficult because of the effort required to develop it at home. To visually adjust your hip size, you need to do the following:
- slow squat
- squats in the "sumo" or "plie" position,
- squat on one leg - "pistol".
If you swing your legs regularly, you can train the inner surface of your thighs and reduce its volume.
How to make your legs visually slimmer
Different types of squats are effective for visual correction of the shape and volume of the legs. They can be done with or without weights, with and without turns, and can be combined with swings, jumps, jumps and elevations from the knees to the chest. To strengthen your legs, arms and back, do plank every day.
We are sure that with the right approach to weight loss you will get excellent results. The key is to lose weight with care and love for yourself. Good luck!