Every woman wants to be beautiful and thin, slender and fragile and asks the same question: How did you lose weight at home? Excess weight is a global problem of modern humanity.
Losing weight at home is easy, but unfortunately it is impossible to achieve it if you do not start following a daily routine, proper nutrition and physical activity. Plastic surgery methods and procedures are not an option and are also very expensive.
If you want to be healthy, improve your shape and skin, feel the tone, then you need to start following very simple rules:
- Eat small amounts of food often. Divide your diet into 4-6 meals a day.
- You can eat it in the evening, but three hours before bedtime, after that you can enjoy tea or low-fat fermented milk product.
- The easiest thing is to drink in the morning on an empty stomach, a glass of warm water, you can add a teaspoon 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 eating. This will help you eat less. You should not drink food or drink 30 minutes after eating.
- Fasting days can be done once a week, such a procedure will help you 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 do not take it as a simple guide. If you are going to lose weight, you should definitely follow through and keep them in your head.
Prerequisites for weight loss at home
- What do we refuse? Alcohol, red wine is possible, but in moderation.
- Practice drinking tea without sugar, or with the addition of natural sweeteners such as stevia.
- As you can see, all the fast food is in the trash, as well as sugary fizzy drinks and convenient food.
- How to lose weight at home? What to avoid: Additives such as mayonnaise and ketchup. It is better to slow down salads with natural yogurt, sour cream, butter.
- In order not to break the diet, you should arrange a so-called "chat-mill", but only if your weight is in the range you need.
- Serve boiled or baked potatoes, not fried, but not more than 2-3 times a week.
- How to lose weight at home? Discard all flour products, but if you can not, use this product from whole grain flour and bran.
- Fruits high in carbohydrates, such as grapes and bananas, should be left until you lose weight.
- Serve in small portions. Not more than 200 grams of product at a time.
- Never skip breakfast like any morning procedure (shower, brushing your teeth) as this is the most important meal and the key to starting a good day.
- Do you want sweets? Enjoy 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 sports loads, if you can not go to the gym, you can start sports at home, there are video tutorials to help you lose weight at home.
- Take small dishes, cutlery and eat, yes, it will not be easy at first, but this way you will learn to eat less and thus reduce the stomach, which we are trying to achieve.
Weight loss at home is real, even for lazy women you just have to want to increase your knowledge on the subject, start doing it, get used to it.
Weight loss at home, where to start? Read below.
Daily mode
In many cases, excess weight and metabolic disorders depend on the lack of continuity of the biological clock of the human body. From which our internal organs begin to not properly absorb nutrients and nutrients, thereby harming the entire body.
Where to start? Make a routine of your daily routine and try to maintain it despite the harsh conditions.
Proper nutrition
Diet does not mean a debilitating hunger where you almost do not eat and if you do eat, it is not a delicious new food. A simple, correct and balanced diet is 70% of your success on the path to your dream figure, without which you can not achieve the desired result. You can eat delicious food without hunger and weight loss.
Here is an example of a proper and balanced diet for the whole week, it will be easy even for the lazy (1 breakfast, 2 first lunches, 3 lunches, 4 seconds, 5 dinners, 6 seconds light dinner).
Monday
- Oatmeal on water - 100 grams with a teaspoon of honey and a handful of raisins or nuts (walnuts, almonds, cashews), apples, a cup of natural coffee.
- 2-3 boiled chicken eggs, one cucumber, 30-50 g of low-fat cheese.
150-200 g of boiled chicken breast and a large portion of fresh vegetable salad. - 100 g low-fat cottage cheese + oranges
- 150-200 g of sea fish, boiled cauliflower or broccoli 100 g, half a grapefruit.
- 0, 5 liters of low-fat kefir.
Tuesday
- 100-150 g of rice with apples, cinnamon and one teaspoon of honey, green tea or natural coffee for all tastes.
- 50 g of walnuts, one teaspoon of honey and a handful of any berries (raspberries, blueberries, strawberries).
- Vegetable salad and 150-200 gr. Cooked beef.
- 3 boiled chicken eggs, lettuce, steamed tomatoes.
- 100-150 g of sea fish, a few cucumbers, half a grapefruit.
- 0, 5 low-fat yogurt, up to 2, 5%.
Wednesday
- 150-200 g of buckwheat porridge with vegetables, a glass of freshly squeezed juice
- One big banana.
- 150 g of boiled chicken breast and stewed vegetables
- 2 boiled eggs, cucumber, lettuce.
- Seafood salad.
- 150 grams of low-fat cottage cheese.
Thursday
- Sturdy wheat pasta with vegetables - 200 g, apples.
- Whole grain bread sandwich with low-fat cheese and lettuce.
- A large portion of vegetable stew.
- 150 g of cottage cheese with apples.
- Cooked veal - 150 g + vegetable salad.
- 0. 5 lucid kefir.
Friday
- Omelet with vegetables, freshly squeezed juice.
- Lean meat sandwich.
- Boiled lentils and boiled breast.
- 100 g of low-fat cheese, cucumber.
- 200 g of sea fish, vegetable salad.
- 400-500 ml of cottage cheese milk.
Saturday
- Boiled beans with vegetables - 200 g, a glass of juice or green tea
- Fruit salad and a handful of nuts
- 2 boiled potatoes 150 g boiled turkey
- Any citrus fruit.
- 150 g of cottage cheese.
- Non-fat yogurt.
Sunday
- Oatmeal - 100 grams of any fruit or berry, tea or coffee.
- Vegetable Salad.
- Fried beans with vegetables + any citrus fruits.
- 2-3 boiled eggs, boiled cauliflower.
- 150 g of cottage cheese with herbs and fresh cucumber.
- 0. 5 lucid kefir.
Very real, varied, healthy and tasty food, preparation techniques (procedure) does not take much time, especially for lazy women.
Tips for the lazy: The time spent on cooking procedures is reduced several times if you prepare a few days before and put the food separately on the meal.
Read more information and literature about proper nutrition, listen to the advice and feedback of experienced people in this field, use the knowledge effectively, do not be afraid to do your own experiments in the preparation of healthy and wholesome dishes, the variety of foods will not disappoint you. And frustrated on the way to ideal shapes. Turn your pet, but very dangerous for your figure, dishes right and healthy that will not affect your body.
Delicious and healthy recipe for pizza lovers:
Preparation procedure.
To fill:
- 30-50 g of champignons;
- 50 g sweet pepper;
- 50 grams of low-fat cheese;
- 20 g of onion;
- Chicken fillet - 150 g;
- Salt, pepper, herbs to taste.
For the basics you will need:
- Low-fat cheese, 150 grams;
- Cauliflower - 300 g;
- One chicken egg;
- Salt and pepper to taste.
Preparation procedure:
- Grate the cooked cauliflower on a large grater, add 150 g of grated cheese, salt, egg and mix.
- Preheat the oven to 250 degrees, put all our "mass" in a baking tin or place on a baking sheet and put in the oven for 15-20 minutes.
- Pressed cooked chicken fillets. Cut the mushrooms into thin slices, cut the peppers and onions as you like.
- Put the whole stuffing on our "dough", with tomato paste or tomato sauce, put grated cheese on top, bake for 8-10 minutes at a temperature of 230-250 degrees. Serve deliciously.
The main question that worries those who are losing weight: "How to lose weight at home? " Daily routine and proper nutrition is a big part of success, now for the third point - you can talk about physical activity.
Many women can not go to the gym for a variety of reasons: no time, no money, no one to leave the baby, and many other reasons.
How to lose weight at home? Where to start physical activity? All these tips and tricks are not for lazy people who are overweight. Therefore, to carry out all the procedures, lessons and workload independently, it is better to consult with knowledgeable people who will give you advice, give you feedback and find ways to be more effective than you.
Do not despair, there is always the possibility of exercise and weight loss at home. Only exercise should make it a habit, difficult for the lazy but achievable. How to lose weight at home? Where to start? Motivate yourself and then the result will be effective and if you follow all the tips, it will be even faster.
There are plenty of forums and sites on the internet where they give tips, methods and reveal secrets about training. There are video tutorials that will teach you how to perform the exercises correctly, it is easy to choose an exercise program.
For beginners and those who want to lose weight at home, all muscle group training programs will be effective, they have the best reviews and of course cardio workout, you can do this procedure by watching videos, or go outside for jogging, climbing stairs, such lessons can be held at the entrance. All this is not for lazy women, but if you decide to fight excess weight, then the main thing is to start.
A home exercise program for all muscle groups
If you have sports equipment: dumbbells, kettlebells, bars and pancakes for, weight for legs, then this is perfect. But they can be replaced with water bottles or books.
Where to start? You can jump on the rope for 5 minutes by warming up and stretching.
Seats. We work the muscles of the legs and buttocks. (Consider different ways to do this). Perform 15-30 times, this is possible with weights.
Performance techniques:
The legs are wider than the shoulders, the socks are slightly turned to the sides, we stand on our feet full, we sit so that the angle with the knee is at least 90 degrees, which is lower - the better, the knees do not go. We go beyond the socks and strictly go in the direction of the socks, we sit - we breathe, we stand - we exhale and we stretch our buttocks.
Lungs. It works the leg muscles and tightens the buttocks. (Consider different ways to do this). We perform 15-20 repetitions on each leg, the weight can be in the hands.
Performance techniques:
Stand up straight, with your hands on your hips if you are gaining weight easily. Step one foot forward and lower the back leg knee to the floor, return to the starting position when exhaling, try not to have a sharp angle to the front leg knee, alternately move the legs.
Attractions. Working the muscles of the chest and arms. Perform 10-20 repetitions.
Performance techniques:
Many women find it difficult to lift socks, starting at the knees. Stand on your knees and rest your hands in front of you, sit shoulder-width apart, while breathing, bend your arms at the elbows, body should be flat, with a tense press and buttocks, without bending at the waist. Return to the starting position while exhaling.
For more experience, the feet can be placed on the hill and on the toes.
Lying on a dumbbell on a dumbbell chair. Chest muscle processing. We complete 15 repetitions.
Performance techniques:
Place three chairs in a row, place a blanket on top and stand alongside, pressing on your back, back, focusing on your feet on the floor. Straighten your arms in front of you with dumbbells at shoulder level, lower your arms to chest level at a 45-degree angle to your body, and exhale upwards.
Dumbbell rows. Exercise for a beautiful back. We do 12-15 repetitions on each side.
Technique: Kneel on the couch, lie down and rest your right hand.
Take the dumbbell in the left hand, back straight, left leg resting on the floor a little further away from the pelvis.
Hold your hand close to your pelvis, start lifting the dumbbell up and slightly back, down to your abdomen, feel your spine work (shoulder blades), pause for a few seconds, lower your hand as you exhale. Its initial position.
Raise straight legs from an inclined position. 15-30 repetitions.
Performance techniques:
Lie on your back, press on the floor, hands along the body, hands down, lift two straight legs 45 degrees off the floor while exhaling, return to the starting position, barely touching the floor.
Twisted. (Consider different ways to do this). Exercise on the press. 20-40 repetitions
Performance techniques:
Lie on the floor, feet bent at the knees, feet on the floor, hands bent at the elbows behind the head, lift and stretch to the knees while exhaling, without lifting the lower spine off the floor, return to the starting position while inhaling. .
Standing Hunter Press. Shoulder processing. We do 20 repetitions.
Performance techniques:
Stand up straight, feet shoulder-width apart, take the dumbbells in your hands and place them at shoulder level.
Raise your hands above your head, then lower them to their original position.
All these exercises are one circle, should be performed non-stop and without rest, 4-6 laps.
We need to stretch after exercise.
With such simple procedures, tips (name whatever you want) and secrets will lead you to the desired result, the main thing is to start. Do not forget about the procedure of muscle recovery, ie rest.