One of the most urgent problems of the modern world is overweight. Particularly urgent it is the ladies who are very critical of their appearance. Today learn ways to lose weight from many different sources: Internet, Newspapers, television, glossy magazines offer women a lot of options for weight loss. But they are so effective and safe? How to lose weight the woman your own at home to bring the figure in order not to harm their health?
Basic rules of competent of weight loss
Every person who started the fight against obesity and asks the question: how to lose weight quickly at home should be clearly understood that wrong, too fast methods of weight loss allow you to lose significant portion of weight in a very short time, in most cases only lead to temporary weight loss. Dropped weight back in its place and "lead" with a "friends" in the form of 3-5 pounds, and along with them will appear drowsiness, lethargy, hair loss and even anorexia.
Proper and safe weight loss is complicated and not very fast process. However, it is not necessary to despair, to lose weight effectively at home under the force of each man, the most important thing to follow some rules and listen to the advice of experts. To start the process of improving your body needs internal work. It is essential to get rid of the insecurity in their abilities, which is inherent in people who are overweight, need to stop being afraid and to move confidently towards its goal. You need to understand that losing weight is extremely necessary to you, and not her husband, girlfriends fitness trainer or dietitian.
Experts recommend to set themselves specific and realistic goals, e.g. to lose weight in a week 5 kg, and then the process of weight loss does not seem to be something terrible, namely, weight loss is a impossible task. To start the process of weight loss and make it permanent you need to:
- to review and plan your diet. Experts recommend eating 5-6 times per day, be sure to eat Breakfast and dinner 4 hours before bedtime. However, not everyone can adjust their lives to these recommendations, one by no means can cram in a Breakfast, and for the second the absence of a full dinner is a real torture. To approach the preparation of your menu, you need meaningful, most importantly, the food was healthy and wholesome, and the food was fractional and equally distributed within the day;
- normalize nocturnal sleep, which should go at least 7 hours, to enter in to your busy schedule daily rest for 30-60 minutes. This can be meditation, a leisurely walk in the Park at lunchtime or NAPs when possible. Whichever method you choose, without proper sleep it will not give expected results;
- to provide your body constant, regular, feasible physical activity. If the excess weight is too large, you need to enter your routine of regular Hiking at a comfortable pace, it is possible to abandon the lift and public transport. As soon as the weight will go and will be available to more active types of loads, you can make a morning jog and enroll in a gym. Doing sports at home or in the gym, it's important to keep drinking regime and to monitor their well-being.
It's three main points that you want to bring to life a person who wants to lose weight. In addition, in order to lose weight, to shrink in volume and become more attractive, you need to take care of the condition of their skin, which is stretched in the process of weight gain and sometimes covered with stretch marks, and after reset it can become very flabby and ugly. To avoid this, in addition to exercise is not superfluous introduction to your schedule weekly massages with the use of nutrient mixtures. This procedure will help to tone the skin and muscles, making them elastic.
What should be the diet for weight loss
Anyone who is interested in how to lose weight fast at home, first thing have to change your diet and to establish the drinking regime. To the issue of nutrition must be approached carefully and rationally. If you are unsure of the correct choice of any particular diet or your eating habits do not allow you that to limit yourself or go on monotonous diet, it is best to consult a professional nutritionist. He will tell you how to lose weight without pills, dietary Supplements, magic pills burn fat, and will help to organize your meals.
If you're wondering how to lose weight in a week at home safely and effectively, then the correct and honest answer is – no! Without prejudice to the moral or physical health to achieve significant results in such a short time is almost impossible. Unreasonable restriction of the use of fats, proteins and carbohydrates can be extremely dangerous for losing weight person, as all of these components are substances needed by the body for normal metabolic processes. Much more important to learn how all these components are intelligently combine and eat at the same time in small portions, and thinner then the body will gradually get used to this diet and be satisfied with that.
But still how to lose weight fast and keep the weight normal? An important rule of nutrition for those who want to lose weight – need to eat regularly. The whole daily ration should be divided in the following proportions:
- Breakfast – 30%;
- lunch – 50 %;
- dinner – 20%.
Daily menu should include fiber, which you can get from bran, fruits, vegetables and bread flour. It is important to remember that even the most effective method of weight loss does not give any results, if not removed from the menu sweets, fast food, alcohol and carbonated drinks.
Organized physical activity correctly
As you know, the approach to losing weight needs to be comprehensive, so in addition to proper and regular supply needs to provide your body exercise. Sports are important for the body to activation and normalization of metabolic processes, which makes the breakdown of fat and its excretion from the body as fast as possible.
How to lose weight in a month 8-10 kg and hold the weight then for a long time, not increasing it? Answer: to train correctly and regularly. At the initial stage, especially if the excess weight is significant and impairs motor activity, as a daily load, you can use the walking or swimming later, when the muscles get stronger and the weight will decline slightly, you can go for Jogging and Cycling or stationary bike. Possible you can enroll in a gym, go to step-aerobics, yoga or Pilates.
But what if you can not attend a fitness club? How to lose weight fast the man in the home to be beautiful and healthy? You can buy a simple, inexpensive, and effective sports equipment – hula-Hoop (Hoop) and jump rope. These sports equipment provided everyday training will help you to lose weight and build metabolism.
Training should be done so that all of your moves were fun, so clothes should be comfortable, and the air in the room fresh. Choosing the most convenient time for training, eliminating the appearance of any obstacles (putting the phone on vibrate mode, disable doorbell, TV, computer, etc.), you can turn on your favorite music and start training. You need to engage a minimum of four times a week, 30 minutes each workout should be dedicated to cardio, so you need to engage.