It is no secret that most girls and women constantly control their body and weight. Few fair sexes can keep their weight and figure normal, because weight usually only increases but not decreases. If you have gained a few pounds, today we will tell you how to lose weight at home.
When to lose weight
It is easy to lose weight at home, but you must be realistic about the reality. It is possible to lose excess weight at home, but at the same time, you must clearly understand what kind of weight is "overweight". In order to determine whether you are overweight, your criteria must be calculated. You can calculate the rate using the following formula: divide your weight by your height (in square meters). For example, if your height is 1 meter 70 cm and your weight is 65 kg, we calculate: 65 /1. 70² = 22. 49. The normal value is 25. Therefore, if the BMI value is 22-25, this is normal for the body, but if the index is higher than 25, it means you are overweight.
How do you know that your weight is normal? -Everything is simple! According to the logic and the above formula, you can find the weight standard that suits you through simple digital operations. Therefore, if your height is 1 meter 70 cm, then we multiply this value by the square of the norm of 25, and the result is: 25×1. 70²= 72. 25. Therefore, your maximum weight should not exceed 72 kg, but this is based on rules. In fact, the calculation of weight percentage is not only based on "dry" numbers.
Your body kit is also important. If you are not big and do not want to be overweight, then a weight of more than 65 kg is normal for you. If your own bones are wide, of course the ratio will increase. Another factor you should consider is appearance. Agree, if your weight is normal (calculated according to the above formula), and you have so-called "suspended sides", "stomach" and thighs-then this is far from normal. Therefore, to summarize the weight standard, the result index should be adjusted according to the structural characteristics of your body and visual factors.
Weight loss should include the following:
- Determine the reason for excess weight;
- Eliminate the causes of excess weight;
- Diet modification;
- Exercise use.
Motivation
If you don’t know how to lose weight at home, start with motivation. It doesn’t make sense to start losing weight without motivation, because motivation makes you eager to take action. The motivation to lose weight should really motivate you to take action and help you stick to the planned actions (change your diet, diet and do a series of exercises).
Why are you overweight?
When you are driven by iron power, we will proceed to the next stage of weight loss at home—analyzing the appearance of excess weight. After all, weight gain due to various reasons is no secret to anyone: improper diet, sedentary lifestyle, and taking hormone medications due to illness or stress. Therefore, it is very important to determine the cause of being overweight, because if the cause is a sedentary lifestyle and you are not starting to move more: walking and exercising and eating, then there is absolutely no logic. If you want to lose weight and take beneficial actions, find out the cause of excess weight and make sure to eliminate it. After that, you can do weight loss exercises.
Proper nutrition
An unhealthy diet is usually the cause of excess weight. Even though it is difficult to eat due to difficult work schedules, try to eat.
Separate meals. Of course, separate meals are also an integral part of proper nutrition. In short, we will say that separate nutrition is based on the fact that all foods are divided into three categories: fat, protein and carbohydrate. These food groups must be eaten strictly in the correct order, and you can learn more about them in the article dedicated to this type of food. As for partial nutrition, it has to establish 5 to 6 meals a day, and food consumption should not be increased every day, and food should usually be divided into several meals.
Of course, you can’t live without restrictions. In order to lose weight, it is strongly recommended that you refuse or reduce the use of sugar, because sugar retains fat and water in the body. You should also try to limit the intake of fatty foods, because they destroy the body’s processing of calories and cause excessive carbohydrates, which later become fat deposits in women’s "problem areas" (thighs and thighs)Things.
You should also use as little salt as possible in your diet, because this will cause the body to retain water and fat, which will have a negative effect on your body. Drinking coffee regularly will increase the production of adrenaline in the body and make you hungry. It is rarely recommended to eat fried and smoked foods, because the stomach can hardly handle it, so so-called "overload" may occur.
If you want to lose weight through a healthy diet, please eat only healthy food. Avoid preservatives, convenience foods, convenience foods and fast food. Meals should be at the same time:
- Breakfast-8: 00;
- Second breakfast-10: 30;
- Lunch-13: 00;
- Afternoon snack-16: 00;
- Dinner-18: 30.
This meal plan is designed to ensure that you wake up at 7 in the morning and go to bed around 11 in the evening. If you want to go to bed in the future, at around 9pm, you can arrange small snacks, light meals: fruit salad, low-fat yogurt or dessert. If you wake up late and stay up late, you need to adjust the meal time.
Many girls believe that it is correct to lose weight at home by not eating after 6 pm-this is the main misunderstanding. For this, you only need to consider why it is 6 o'clock in the evening instead of after sunset or when the stars appear? Doctors and nutritionists recommend that you do not eat 3 hours before going to bed. Everyone does not have a specific time to go to bed, so "no food after 6 o'clock" is absolutely nonsense. If you go to bed at 1 AM, it turns out that you must starve for 7 hours! Therefore, if you go to bed at 9 pm, it is recommended that you do not eat after 6 pm, and if you go to bed at 1 am, it is recommended not to eat after 10 pm.
Diet
To lose weight, you can use diet. Remember, not all diets can help you lose weight, so choosing an effective diet is a very difficult problem. Sometimes, you can lose weight by eliminating a product from your diet that causes excess weight. It can be meat, oranges or baked goods. Of course, the best option is for a nutritionist to formulate a personal diet, but this is quite expensive, so you will have to choose your own diet, adjusting it according to weight changes and weight loss in certain parts of the body.
Practice
Only through correct diet and exercise can weight loss at home be possible. If you want to lose weight without dieting at home, you should increase physical exercise. There are many weight loss exercises, either special exercises or general exercises.
It is recommended to exercise in the evening, not in the morning or afternoon. Class time should be at least 20-30 minutes a day, and it is best to allocate 40 minutes a day for exercise. Be sure to take a short break while exercising, during which you can drink a little water. Make sure to spare a weekend from exercise. For example, perform an operation every other day or on certain days. Under no circumstances should you exercise excessively, otherwise weight loss will be useless because it will negatively affect your health, or your muscles will start to grow, which is not aesthetically appealing to girlssatisfaction.