Being overweight can prettyly ruin the shape of any woman.
Complexes begin to appear, there is no way to wear your favorite dress.
It becomes very disappointing and there is a desire to urgently lose a few pounds.
How to lose weight without a diet at home? It may seem that this is unrealistic, but such an opinion is erroneous. Those who resort to express fasting really lose weight, but not for long, the weight returns in even greater quantities.
It is much more effective not to rush anywhere, follow the useful recommendations of nutritionists and an endocrinologist and reduce your weight gradually.
The best part is that diets are not needed for this. Even sitting at home, your diet can be reviewed so as not to remain hungry and at the same time not to gain weight.
How to lose weight without diets at home: the basic rules of losing weight
When the question arises of how to lose weight without diets at home, you need to think not about low-calorie nutrition and starvation, but about the right approach to the process of weight loss. There are 4 basic rules, understanding that in a few months you can get in shape and get rid of body fat.
1. Excess weight just does not start to leave - it all depends on the person’s desire to achieve a result. It is important to motivate yourself. Realize why he needs weight loss and what it will give him. It is motivation and willpower that are the most important factors for those who want to have a slim body.
2. Never, under any circumstances, is the planned delayed “for tomorrow.” Practice proves that most women decide to start losing weight "from Monday", promise to lead a new life and eat right. As a result, their own promises are forgotten, and the plan is carried forward for another week.
3. Another important rule is that fasting is strictly forbidden; this will not lead to the achievement of goals. Refusing food is very harmful and causes stress to the body. For normal life, a person needs to consume nutrients. Starvation always leads to breakdowns - some happen earlier, others last longer. As a result, kilograms are returned back.
4. The last rule is to plan your menu for every day. This is not about diet, but about proper nutrition. The diet should include healthy foods, without artificial components, then the body will begin to work better.
Returning to the question of how to lose weight without diets at home, we can conclude that the whole process of weight loss is based on three basic principles:
• motivation;
• balanced diet;
• proper physical activity.
Right motivation
“I want to lose 3-4 kg” is not motivation, but desire. A person should always have a goal, he should clearly understand what to strive for. “I want to get into a swimsuit,” or “I want jeans to look good” is another thing, the right motivation.
It is important to understand that the scales are not an objective indicator, so it is impractical to follow the lost kilograms on them. It is better to purchase a simple measuring tape for yourself while losing weight.
In order to evaluate your achievements objectively, and not rely on feelings, it is recommended that you first take two photos - on one stand in profile, on the other in full view.
Next, on a separate leaflet, the following measurements are recorded:
• volume of the chest, waist and hips;
• volume of the upper legs;
• abdominal volume (measured below the navel by about 3 cm);
• shin volume;
• volume of the area under the chest.
It is recommended that further measurements be taken every week, recording the results in the next column and comparing them - this will be the correct indicator by which you can clearly understand whether a person has lost weight or not.
How to lose weight without a diet at home: a balanced diet
A person often wonders how to lose weight without a diet at home and what you need to do to do this. However, as a result, he neglects the basic rules, and he cannot achieve the desired result. In order to correctly build your day and make a menu, you need to know several important conditions.
Basic rules for building a daily diet
1. Eat fractionally. The whole daily amount of food is divided into 5-6 servings, which are eaten at intervals of 2.5-3 hours. At home, doing this is not difficult.
2. Be sure to drink a glass of water 30 minutes before the main meal. It saturates the stomach, triggers digestive processes and allows you not to overeat.
3. Do not drink water during the meal.
4. The stomach must constantly work, so in no case should you skip meals and starve.
The basic rules of daily food intake
1. It is advisable to completely exclude fast carbohydrates from the diet. They do not saturate, only arouse appetite.
2. Complex carbohydrates are allowed only in the morning.
3. Be sure to eat fresh vegetables every day, especially seasonal ones. Everything but potatoes is good.
4. On an empty stomach in the morning - 1 tablespoon of olive oil. If you can buy flaxseed, then drink it.
5. After 16:00 it is allowed to eat only protein food - it is quickly absorbed and gives a feeling of fullness.
How to lose weight without a diet at home: the rules of the daily routine
Often, excess weight accumulates due to a slowed metabolism. A person eats correctly, does not overeat and drinks enough water, but still gets better. This is because he is not properly building his day. If the question arose about how to lose weight without a diet at home and a clear goal was set, you need to be able to properly plan your daily routine.
1. Often the metabolism slows down in those who get up late and go to bed late, while not getting enough sleep. You need to try to accustom yourself to become a "lark". The optimal time before going to bed is 22:00, and it is recommended to get up at 7:00. It was proved that if a person gets up early, he feels better, gets enough sleep and manages to do more of the planned things.
2. Charge up and speed up the metabolism will help.
3. After charging, a contrast shower is required - this is an additional surge of vigor.
4. You need to move more often. If the house has an elevator - walk along the stairs.
5. It is recommended that you stay in the fresh air for at least 1 hour during the day, and do not sit on the bench, namely walk.
Proper workout at home for weight loss
The lack of access to fitness and the gym is not an excuse; there is always a way out. You need to understand that without physical activity, at least minimal, lose a few pounds and maintain weight is almost impossible. How to lose weight without a diet at home, and what exercises to do? Everything is much simpler than it seems.
1. Twice a week, strength exercises are required. You need to purchase for yourself 2 dumbbells (weighing 2 kg) and performing normal morning exercises to keep them in your hands. This will enable more muscle groups.
2. Two more times a week - this is cardio training. Here, too, no expenses are needed - rope jumping for 10-15 minutes is suitable.
3. The remaining time is Pilates, which can also be practiced at home.
General rules for weight loss at home
In addition to the correct construction of the menu, training and motivation, there are several more nuances, knowing and observing which body fat will gradually go away.
1. You need to learn how to count calories. If a person usually consumed 2500 Kcal per day, for gradual weight loss you need to switch to 2000 Kcal. Following the above rules of eating food, it will be simple.
2. Eat confectionery products as little as possible - they have a high energy value.
3. Dinner should be before 18:00, as after this time the metabolism slows down.
4. When cooking, it is recommended to use as few seasonings as possible, they arouse appetite. The same applies usually to salt. It has been proven that if you reduce its consumption, a week leaves from 1 kg.
Now the question of how to lose weight without a diet at home should not cause resentment. In fact, it is difficult if you accustom yourself to follow the simple rules of nutrition and the organization of your daily routine.
