Losing weight at home — simple rules

The article provides simple, but effective recommendations for self-slimming. And if you follow the instructions correctly, then after a short period of time will see the first positive results that you will bring weight loss at home.

Weight loss at home

Healthy food

About slim and beautiful body is a dream of thousands of women and men. This desire does not depend on age or social status – a man always wants to be the most beautiful and beloved. There are a large number of diets and exercises that will help you beat excess weight and strengthen muscles.

Definitely one of the best and proper ways to bring your body back to normal is to hire the services of a personal trainer and nutritionist. But if this is not possible, you can try other, equally effective, but much more independent way – losing weight at home.

Losing weight at home is very important today. This is because many people just don't have enough free time to visit fitness clubs. Some are just too shy to appear among the pretty girls and sporty guys to complexes about his body. For them to lose weight at home (with comfort and without the participation of other people) particularly important.

So for everyone I will bring home the basic rules of weight loss, clear the implementation of which will help you to lose weight and to normalize metabolism. After chasing the result, it is important not to overlook own health.

So let's get started.

The main components of the process of proper weight loss

Components of, you guessed it, only three:

  1. Proper nutrition. How you eat affects not only your weight, but also overall health. You need to get from food right amount of proteins, fats, carbohydrates, vitamins and other important macro and micronutrients.
  2. Physical activity. It is proved that slim and physically active people live longer and age more slowly than their sedentary counterparts, with the extra weight. Lack of exercise is a real scourge of modern society. Physical activity is essential to the body to support metabolism at the right level. And the lack of movement affects the duration of human life is stronger than age or disease.
  3. A full night's sleep. Many people often underestimate the importance of a healthy night's sleep. And sleep, along with nutrition and physical activity, plays an important role in the process of weight loss. During sleep the body recuperates from the day's load, and it is in the process of sleep produces hormones, which affect the accumulation of subcutaneous fat. People who sleep for 7-8 hours, begin to lose weight several times faster than those who suffer from sleep deprivation.

Now let's look at each of the components of the right weight loss at home in more detail.

Proper nutrition

Proper nutrition is one of the main points for the person who wants to lose weight and to maintain their health. For many it is not easy to change your diet and lose weight at home. After all, home is always present delicious, but unhealthy food.

Proper nutrition based on the principles of accurate distribution necessary for the body nutrients and vitamins. This can be called a kind of diet that must be followed the whole life.

Eating properly, you will not feel hunger, but at the same time, your weight will normalize and health will improve significantly. List the main principles of good nutrition during weight loss.

How to lose weight at home

Don't skip Breakfast

Breakfast is the first and most important meal, so even if there is not really want to miss it. The body needs to get enough amount of energy for normal functioning during the day.

In the morning the metabolism is much faster than in the evening and then at Breakfast you can treat yourself to those products that after 12 hours it will be impossible to use. It may be a small piece of chocolate or flour, but only a little.

For Breakfast you can cook the omelet with a salad of fresh vegetables (cucumbers, tomatoes, greens), oatmeal or any other porridge. Cereals, in particular, are a source of complex carbohydrates and other nutrients necessary for the health of the body.

If you exercise (I hope so) you need a large amount of protein. It can be obtained from lean meat, fish or eggs. The yolks from the eggs, by the way, can be used for cosmetic purposes (even our grandmothers did mask of egg yolks for hair).

Reduce caloric intake gradually

Do not create sharp stress to your body. The calorie content of your diet should be reduced gradually. For starters, you can just give up sweets and white bread and stay a week in this mode. You will begin to lose weight, reducing calorie daily diet to 20%.

But be attentive to the exhaustion itself, do not bring it. Follow the pace care weight. It's considered normal to lose 500 g per week.

Slowly eat 5-6 times a day

You need to eat 5-6 times a day, and the interval between meals should be 2-3 hours. This option is the most effective, because you won't experience hunger between meals, and therefore will not eat more than you need.

From the usual serving size also needs to go. First, you can reduce the size of food intake 1/3, then you should pay attention to your feelings. If there is no discomfort, then half of the original size will be just right.

The last meal should be lighter and smaller than the other. The best option would be a Cup of yogurt 1-1.5 hours before bedtime. It should be understood that the serving size depends on what products it includes. For example, some sources say that 200 grams of food is enough for one dose, but this amount of cucumbers is very low calorie and not nutritious, and nuts – too much fat and high-calorie. Therefore it is necessary to assess the nutritional value of the foods you eat and the amount of protein, carbohydrates and fats that enter in their composition.

The quality of the food is a more important factor than quantity.

Physical activity for effective weight loss

Refrain from fast carbs and reduce the amount of fat

You should try to give up sweets, sweet pastries, various cereal Breakfast and hot cereal. The danger of fast carbs is that they digest very quickly (so quick, in fact).

Part of the energy the body uses to maintain life, and the excess stores in fat. You should also avoid products that have strong industrial processing. Therefore prefer a white bun whole wheat bread instead of cereal for Breakfast, cook a normal, very ordinary porridge.

Download and print the table with the glycemic index of foods. The glycemic index of foods in your menu should preferably not exceed 60. Then your chances to get a slim and healthy body will increase many times.

With regard to consumed fat, then completely abandon them will not work. Fats are necessary for our body to maintain metabolism. Including there are a number of vitamins that are fat soluble and you also need to.

The body is not very willing to use dietary fats for energy (because there are carbs). It is easier to store these fats in fat cells as a reserve for a rainy day. The amount of fat consumed should be reduced. Should abandon saturated fats (animal fat and margarine) and add to your diet are unrefined vegetable oils (olive, flax, sesame).

Observe the correct proportions of proteins, fats, carbohydrates in the diet

In order for weight loss at home passed without harm to the body, you must observe the correct proportions of proteins, fats and carbohydrates in the diet.

For the normal functioning of the body needs to the whole food intake of approximately 10% was fats, 40-50% carbohydrates, and protein – 25-35% (for those who train, you can get them from a sports nutrition).

Diet, you need to distribute to low-calorie food was 80%. You need to include in your diet foods that contains a lot of fiber. It reduces the absorption of carbohydrates and fats. Products that contain fiber, a beneficial effect on bowel function and contain few calories.

Drink more water

The important point to weight loss is to maintain normal water balance. At first glance, it's easy enough, but in reality it happens that those who wish to lose weight do not follow this rule. You should drink at least 2 litres of water a day - one Cup at a time using small intervals of time.

Physical activity for effective weight loss

Physical activity is very important in the process of weight loss. In order to lose weight you need (just, only) spend more energy than enters the body with food. In this case, the body begins to use your fat reserves.

To help in this matter is capable of a variety of activities: playing sports and even household chores. You can select the most effective kinds of exercise for weight loss:

  1. Aerobics (or step aerobics) actively trains the heart muscle and promote fat burning throughout the body.
  2. Jogging also helps in the fight against obesity.
  3. Brisk walking is a great exercise of the body and will help burn a lot of calories. This aerobic exercise helps to accelerate metabolism, and it is useful for people who have diseases of the spine and joints. 120 steps per minute on areas where there are ascents and descents is the desired option of walking for weight loss.
  4. Extra pounds can also be lose, doing swimming, and power training.
Sleep

Adequate sleep important for weight loss

In order to lose weight and normalize your metabolism, you need to sleep well. If you don't get enough sleep your body secretes the hormone that provokes hunger.

To prevent this from happening, you need to sleep at least 7-8 hours a day. Better to be what is called "lark", that is to go about 22-23 hours and Wake up early. This day is much healthier for the body than late rise and a seat in front of the monitor to three hours a night.

Thus, here are the basic guidelines that will allow you to get rid of excess weight and normalize your metabolism.

The observance of all regulations and their precise implementation will give positive results in the near future. The most difficult thing in this business is to make the first move. You need to train the willpower along with the body and forget about laziness, only then can you get the beautiful figure of your dreams.

Do not forget about health – all actions must go exclusively to the benefit, otherwise what's the point in such way of life?

The process of losing weight is a difficult occupation, but if you really want it, then you will definitely achieve your goal!