The most effective ways to lose weight at home can be divided into three categories: dietary changes, the introduction of regular sports activities and psychological work on yourself.
An effective way to lose weight at home is proper diet, exercise and mental attitude.
An affordable diet
With the advent of fashion for fast diets and new nutritional systems, many have forgotten the simple truth: weight loss occurs due to a lack of calories. But so that weight loss does not endanger health, it is important to make the food menu varied and healthy. Safe methods to lose weight at home to choose?
The simplest and most useful food system to follow is the food group system. Quite flexible, as it allows the freedom to choose foods from the proposed categories. The diet was constructed according to the following scheme.
- Breakfast must be the most delicious and satisfying meal. To do this, include carbohydrate and protein components in it. For example, oatmeal cooked in skim milk and cottage cheese with fruit; a protein omelet and a slice of whole wheat bread filled with jam; mostly yogurt with dried fruit and bananas.
- Choose complex carbohydrates and healthy fats for snacks. A small amount of dried fruit and nuts or a fruit salad and 2 tsp are ideal. peanut butter.
- A tasty meal must consist of complex carbohydrates and proteins. Vegetable soups with cereals and a small amount of meat are ideal; durum wheat pasta with mushrooms and a small piece of cheese.
- Evening snacks must be light and high in protein. Drink a glass of low -fat fermented milk or natural yogurt. If you are hungry for sweets, it is better to indulge yourself with this particular food.
- For dinner, choose protein foods combined with fresh or boiled vegetables. For example, grilled fish and grilled vegetables; boiled chicken breast and vegetable salad.
Take the recommended diet as a basis, make your own plan and try to adhere to it clearly and don’t miss meal times. Well -known home remedies for weight loss, such as refusing dinner, will not benefit the body and have a negative effect on metabolism.
Home exercise plan
Regular training is essential to success.
There is no one effective method to lose weight at home that does not include sports. What is a fat burning exercise like at home?
The most effective are classes that combine elements of cardio and strength training. Many people deliberately avoid strength training, because they do not want to activate muscle growth. But this tactic is wrong. Only a full workout, which includes all the elements, will allow you to form a beautiful, healthy and harmonious body.
Lessons should be built according to the following plan.
- Warm up.
- Power interval. Within 3 minutes, you need to do 3 exercises for each muscle group (legs; arms; back and abs).
- Cardio part - intensive exercise for 1 minute. Jumping, running in place, windmills.
- Repeat points 2 and 3 2 more times, creating the required muscle groups.
- Repeat all intervals 1-2 more times.
- Stretching and relaxation.
One of the most powerful ways to lose weight at home is 3-4 combined exercises per week. If you want to see faster results, add 1 cardio session. You can go for a walk, jog or bike.
The psychology of successful weight loss
As you know, slim starts with the head. Proper thinking is the main way to lose weight at home. He helped to progress, despite facing many difficulties. In order for new diet and sports activities to bring only positive things to life, psychologists recommend equipping yourself with the following tricks:
- Don’t give up completely on your favorite foods. Don’t choose foods or diets that don’t allow for your favorite foods. Practice shows that as a result, damage occurs, after which it is quite difficult to return to a proper diet or nutrition.
- Leave it for tomorrow. If you really want to eat something forbidden in the evening, agree with yourself that you will eat it tomorrow morning.
- Small steps. Set small goals and celebrate small accomplishments. Leaving the cake, completing the first week of the diet, or successfully completing a challenging workout? Make sure you treat yourself to a fun little thing - watch a nice movie or get a massage.
- Make time for yourself. Even if you only need to lose a few pounds, take your time. Plan to lose no more than 500 grams a week.
By combining these home remedies for weight loss, you will achieve lasting and impressive results.