Every woman wants to be beautiful and slim, graceful and fragile, and so the same question asks herself: how to lose weight at home? After all, obesity is a global problem facing modern mankind.
Losing weight at home is easy, but unfortunately, it cannot be achieved if you do not start adhering to the daily routine, proper diet and physical activity. Plastic surgery methods and procedures are not an option and they are also very expensive.
If you want to stay healthy, improve your shape and skin, and feel toned, then you should start by following very simple rules:
- Eat small amounts often. Break your diet down into 4-6 meals a day.
- You can eat in the evening, but three hours before bedtime, after which you can drink tea or low-fat fermented milk products.
- The easiest point is to drink a glass of warm water in the morning on an empty stomach, you can add a spoonful of honey 20 minutes before breakfast.
- Drink at least 2 liters of water a day without tea and coffee.
- Drink water at least half an hour before meals. This will help you eat less. You should not ingest food or drink anything 30 minutes after a meal.
- You can do fasting days once a week, such a procedure will help easily and without harm to health.
These were the basic dietary guidelines for losing weight at home. Also, do not forget about such recommendations. But don't take it as a simple guideline. If you want to lose weight, it is important to follow them and keep them in mind.
Requirements for losing weight at home
- what are we giving up? Alcohol, red wine is possible, but in moderation.
- Train to drink tea with no added sugar or with added natural sweeteners such as stevia.
- As you already understood - all fast food belongs in the trash, as well as sugary carbonated drinks and ready-made meals.
- How can you lose weight at home? What to Avoid: Additives like mayonnaise and ketchup. It is better to season salads with natural yogurt, sour cream, butter.
- In order not to interrupt the diet, you should arrange a so-called "cheat meal", but only if your weight is within the range you need.
- eat boiled or baked potatoes, not fried, but no more than 2-3 times a week.
- How can you lose weight at home? Eliminate all flour products entirely, but if you can't, try this whole wheat flour and bran product.
- Carbohydrate-rich fruits like grapes and bananas should be set aside until you lose weight.
- eat in small portions. Not more than 200 grams of products at a time.
- As with any morning routine (showering, brushing your teeth), never skip breakfast, as this is the most important meal and the key to a good start to the day.
- do you want sweets? Eat some dark chocolate, but only in the morning.
- it is better to eat fruit in the first half of the day;
- Do not forget about sporting loads. If you can't go to the gym, you can start exercising at home. There are video tutorials to help you lose weight at home.
- get small dishes, cutlery and eat them, yes it won't be easy at first, but this will teach you to eat less and thereby reduce your stomach, which is what we want to achieve.
Losing weight at home is real, even for lazy women; you just have to want to expand your knowledge on this subject, to start getting used to it.
Losing weight at home, where do I start? Read below.
daily routine
Obesity and metabolic disorders depend in many cases on the lack of constancy of the biological clock in the human body. From what our internal organs begin to assimilate useful and nutrients not properly, as a result of which the whole body is harmed.
What do we start with? Make a schedule for your daily routine and try to stick to it despite the current difficult conditions.
Right nutrition
Diet does not mean exhausting hunger strikes where you eat almost nothing, and when you eat it is not delicious fresh food. Simple, correct and balanced nutrition is 70% of your success on the way to the dream figure, without which you will not achieve the desired result. You can eat delicious food without feeling hungry and losing weight.
Here is an example of a correct and balanced diet for a whole week, even for lazy people it will be easy (1 breakfast, 2 first snack, 3 lunches, 4 second snacks, 5 dinners, 6 second light dinners).
Monday
- Oatmeal on water - 100 g with a teaspoon of honey and a handful of raisins or nuts (walnuts, almonds, cashews), an apple, a cup of natural coffee.
- 2-3 boiled chicken eggs, a cucumber, 30-50 g of low-fat cheese.
150-200g cooked chicken breast and a large serving of fresh vegetable salad. - 100g low-fat cottage cheese + orange
- 150-200 g sea fish, boiled cauliflower or broccoli 100 g, half a grapefruit.
- 0. 5 liters of low-fat kefir.
Tuesday
- 100-150gr rice with apple, cinnamon and a teaspoon of honey, green tea or natural coffee for every taste.
- 50 g walnuts, a spoonful of honey and a handful of berries (raspberries, blueberries, strawberries).
- Vegetable salad and 150-200 gr. Boiled beef.
- 3 boiled chicken eggs, lettuce, steamed tomatoes.
- 100-150gr sea fish, a few cucumbers, half a grapefruit.
- 0. 5 low-fat yogurt, up to 2. 5%.
Wednesday
- 150-200g buckwheat porridge with vegetables, a glass of freshly squeezed juice
- One big banana.
- 150g cooked chicken breast and steamed vegetables
- 2 boiled eggs, cucumber, lettuce.
- Seefood salad.
- 150 g of low-fat cottage cheese.
Thursday
- Durum wheat pasta with vegetables - 200g, apple.
- Whole grain bread sandwich with low fat cheese and lettuce.
- Large portion of vegetable stew.
- 150 g of cottage cheese with apple.
- Boiled veal - 150g + vegetable salad.
- 0. 5L Low Fat Kefir.
Friday
- Omelette with vegetables, freshly squeezed juice.
- Lean meat sandwich.
- Boiled lentils and boiled breast.
- 100g low-fat cheese, cucumber.
- 200g sea fish, vegetable salad.
- 400-500ml sour milk.
Saturday
- Boiled beans with vegetables - 200g, a glass of juice or green tea
- Fruit salad and a handful of nuts
- 2 boiled potatoes 150g cooked turkey
- Some citrus fruit.
- 150 g of cottage cheese.
- No fat yogurt.
Sunday
- Oat flakes - 100g with fruits or berries, tea or coffee.
- Vegetable salad.
- Braised beans with vegetables + citrus fruits.
- 2-3 boiled eggs, boiled cauliflower.
- 150g cottage cheese with herbs and fresh cucumber.
- 0. 5L Low Fat Kefir.
A very real, varied, healthy and tasty food, cooking methods (procedures) do not last long, especially for lazy women.
Tips for the lazy: The time required for cooking processes is reduced many times over if you cook a few days in advance and serve the food separately from the meals.
Read more information and literature on proper nutrition, listen to advice and feedback from experienced people on the matter, apply knowledge effectively, do not be afraid to experiment on yourself in preparing healthy and healthy dishes, the variety of foodsdoes not leave you frustrated and discouraged on the way to ideal forms. Turn your favorite dishes, but they are very threatening to your figure, into the right and healthy dishes that will not harm your body.
A delicious and healthy recipe for pizza lovers:
Preparatory process.
For the filling:
- 30-50g mushrooms;
- 50g paprika;
- 50 g of low-fat cheese;
- 20g onions;
- Chicken fillet - 150g;
- Salt, pepper, herbs to taste.
For the basics you will need:
- Low fat cheese, 150 grams;
- Cauliflower - 300g;
- A chicken egg;
- Salt and pepper to taste.
Cooking process:
- Grate the boiled cauliflower on a coarse grater, add 150g of grated cheese, salt, egg and mix.
- Preheat the oven to 250 degrees, put all of our "mass" in a baking dish or place on a baking sheet and put in the oven for 15-20 minutes.
- Chop the cooked chicken fillet. Cut the mushrooms into thin slices, chop the peppers and onions as desired.
- Put the whole filling on our "dough", grease with tomato paste or tomato sauce, sprinkle with grated cheese, bake for 8-10 minutes at a temperature of 230-250 degrees. Bon Appetit.
The main question that torments those who are losing weight, "How to lose weight at home? " Daily routine and proper diet are a huge part of success, now you can talk about the third point - physical activity.
Many women cannot go to the gym for a variety of reasons: there is no time, no money, no one to leave the child with, and many other reasons.
How can you lose weight at home? Where should you start physical activity? All of these tips and tricks are not for lazy people who are overweight. Therefore, in order to conduct all procedures, classes and loads independently, it is better to consult with knowledgeable people who will advise you, give their feedback and point out more efficient ways than yours.
Don't be discouraged, there is always an opportunity to work out and lose weight at home. One only has to introduce training into a habit, difficult for the lazy but achievable. How can you lose weight at home? What do we start with? Motivate yourself and then the results will be effective and if you follow all of the tips it will go even faster.
There are a variety of forums and websites on the Internet that give advice, methodology, and secrets about training. There are video tutorials to help you learn how to properly do the exercises, choosing an exercise program is easy.
For beginners and those who want to lose weight at home, programs for exercising all muscle groups in the body are effective, they have the top reviews, and of course, cardio exercise. You can do this procedure by watching a video or walking outside, going up the stairs, such courses can be done at the entrance. All of this is not for the lazy woman, but if you decide to fight obesity, then the main thing is to start.
Home workout program for all muscle groups
If you have exercise equipment: dumbbells, a kettlebell, a bar and pancakes for it, weights for your legs, that's great. But they can be replaced with water bottles or books.
Where should I start? With warm up and stretching, you can jump rope for 5 minutes.
Squats. We train the muscles of the legs and buttocks. (Consider different ways of doing this). We perform 15-30 times, with weights it is possible.
Execution technology:
The legs are wider than the shoulders, the socks are turned slightly to the side, we stand on one full foot, we crouch so that the angle at the knee is at least 90 degrees, the lower - the better the knees do not go beyond the socksand walk strictly in the direction of the socks, we crouch - breathe in, stand up - breathe out and tighten the buttocks.
Lunges. It trains the leg muscles and tones the buttocks. (Consider different ways of doing this). We do 15-20 repetitions on each leg, weights can be in the hands.
Execution technology:
Stand up straight with your hands on your waist when you can easily support the weight. Step one foot forward and lower the knee of the back leg to the floor, return to the starting position on the exhale, try not to have an acute angle in the knee of the front leg, alternate legs.
Pushups. Exercise the chest and arm muscles. We do 10-20 repetitions.
Execution technology:
Many women find it difficult to do sock pushups, starting with their knees. Get on your knees and rest on your hands in front of you, stand shoulder-width apart as you inhale, bend your arms at the elbows, the body should be even, with tight presses and buttocks, with no distraction in the lumbar area, As you exhale, return to the starting position.
For the more advanced, the legs can be placed on a hill and on the toes.
Dumbbell bench press lying on your back. Exercise the chest muscles. We do 15 repetitions.
Execution technology:
Place three stools in a row, put a blanket on them and sit on your back, pressing your back to the surface, emphasizing with your feet on the floor. Extend your arms with dumbbells in front of you at shoulder level, lower your arms at a 45 degree angle to your body at chest level, and push up as you exhale.
Rowing dumbbells. Sport for a nice back. We do 12-15 repetitions on each side.
Technique: Kneel on the sofa, bend over and put your right hand on it.
Take a dumbbell in your left hand with your back straight and your left leg resting on the floor a little further than your pelvis.
Keeping your hand close to the pelvis, start pulling the dumbbell up and back a little, towards the lower abdomen, feel the work of your back (shoulder blades), while exhaling for a few seconds, lower your handits original position.
Raising straight legs from the prone position. 15-30 repetitions.
Execution technology:
Lie on your back, pressed on the floor, hands palms down along the body, while exhaling, lift two straight legs 45 degrees from the floor, return to the starting position, barely touching the floor.
Twisting. (Consider different ways of doing this). Exercise on the press. 20-40 repetitions
Execution technology:
Lie on the floor, legs bent at the knees, feet on the floor, arms bent at the elbows behind the head, stand up and stretch to the knees as you exhale without lifting your lower back off the floor, return to the starting position when you inhale.
Standing press of the dumbbell. Exercise your shoulders. We do 20 repetitions.
Execution technology:
Stand straight with your feet shoulder width apart, take the dumbbells in your hands and place them at shoulder height.
Raise your arms above your head, then lower them to their original position.
All of these exercises are in a circle, they must be performed without rest or rest, 4-6 circles.
After training, we need to stretch.
Such simple procedures, advice (call it what you will) and secrets will lead to the results you want, the main thing is to get started. Do not forget about the muscle regeneration procedure, that is, rest.