Due to the weight loss at home

5 March 2019

To lose weight at home dreams almost every second person, but as you start to lose weight, not everyone knows.

Because of this, the process of weight loss systematically postponed for "tomorrow" and kilograms, meanwhile, only add. A visual guide to the action, is just what you need.

When there is a clear plan that defines the sequence of the process, it is easier to start to lose weight. Compile a step by step guide, and call it "how to start the weight loss."

Step # 1. Analysis and auto-diagnosis

To determine the purpose, it is necessary to perform a self-test. This is an important step in the beginning of the loss of weight, since the result becomes the only guideline to keep in mind during the whole program.

Calculations of ideal weight for them. You can use the calculator to calculate the ideal weight or base weight that once felt comfortable and well. Remember that the final goal must be real, so do not overestimate their strength and ability.
Make basic measurements of volume of the body (chest, abdomen, thighs). In the process of weight loss there are times when the weight of "must" in its place, and the volumes continue to decrease.
Record your initial measurements in a notebook.
To make it easier to keep track of your results, download here sign, where you can mark the sizes and the date of valuation. (the link leads to Yandex disk, is absolutely safe and free)

Psychological aspect. Many people openly ask ourselves the question: "Why can't I stop eating?". Sometimes there is stress, depression, chronic sleep deprivation and fatigue these factors should also be treated. For a better motivation, to think of a stimulus.

Say NO harmful food

Step # 2. Objective and the time

They have done the calculations and got some results – it becomes the main objective that can be viewed, will not be broken. Make a poster of colors, hanging in a visible place your photos where you want, etc.

Install in real-time. Do not rush things, rapid weight loss leads to the same rapid return of weight or damage. Optimal weight loss is 3-4 kg per month. Weigh yourself 1 time per week, and record the results in your journal.

Step # 3. Counting caloric intake

How to lose weight at home: step-by-step instructions

Many people are overweight and do not want to or are not able to visit the gym. They sit at home and want to lose weight. Yes, you can do at home to lose weight, but to train, while still have. But, everything in order.

In General, the weight loss at home is no different from losing weight in the city (since the body is the same), and consists of four components:

Diet (40% success)
Cardio-load (30% success)
A set of exercises (20% success)
Sports nutrition (10% success)

In addition, these components are arranged in descending order of their importance. If sports nutrition can be neglected, and it is not necessary, but diet is the Foundation. Let's start with.

By the way, I forgot to warn you, the topic of weight loss at home is too big to fit in an article. Therefore, this article will consist of links to other articles.

The diet

On our website there is a prepared menu for weight loss. No need to invent anything. You only have to follow this menu. Here they are:

Women menu for weight loss
The men's menu for weight loss

Who doesn't want anything to be considered, it is possible to do the reverse – to create a menu. But you must know the basic principles of nutrition for weight loss: 5 principles of nutrition for weight loss. As well as knowing how much you need to eat calories per day: the amount of calories you need to consume a day to lose weight

Cardio load

It is designed to accelerate your metabolism and force your body to spend more energy. For example, a girl who weighs 60 kg for 30 minutes of slow Running will expend about 350 calories. And this is around of 20% of its daily cost.

As cardio fit in no physical activity during which the average value of the heart rate is approximately 130 beats per minute, or higher. It could be running, cardio, swimming, Biking, playing football, sex. Whatever.

An important parameter – the frequency of cardiovascular training. It is better to work 3 days in a row for 30 minutes, one day, 1.30. Ideally you should have 4 – 5 cardio per week at least 40 minutes. From 40 minutes up to 60. But in this case, if you are not using a third party component.

A set of exercises

This refers to training with dumbbells, barbells and other weights. Many are asking: why are they needed if the goal is to lose weight. The answer is simple. These workouts only need to preserve your muscle from breaking down.

Agree that a beautiful figure is constructed, not only of the lack of fat, but when there are enough muscles. When you start to lose weight, the body burns a wholesale and of fat and muscle.

And the weight training to force your body to keep the muscles. That should tell him: "Dude, you can see that the external environment forces you to work your muscles.

Save it! In these conditions they are more useful for you".

Exercises at home for weight loss for women:

And for men:

4. Sports nutrition

This element is optional for weight loss. But sports nutrition can facilitate and slightly speed up this process. These include a wide burners of fat, L-carnitine, protein, and amino acids. In the current prices on sports nutrition that has per month to spend 3000 – 6000 rubles. For more details here What type of sports nutrition is ideal for weight loss.

Once again, this component of loss of weight is optional. But, with proper use, it is of great help to those who are losing weight very hard.

Statistics

1. As you can see, the process of loss of weight is based not only on the same diet. More precisely, it can only be built on a diet. And you really lost weight, but not the most efficient way. But, in the first place, in these cases, the diet should be more rigid. And it is unlikely that you will be able to follow this diet all my life. And, in the second place, along with the fat disappear and the muscle. The muscles even leave early.

2. Personally, I suggest all 4 components to be implemented simultaneously. However, if you have a very weak physical training, the first month can be limited to a set of exercises without the cardio.

3. The optimal rate of weight loss of 4-5 kg in a month. If you are going to lose weight faster, that is to say, they are lost along with the fat and muscle mass.

4. If you use both the cardio and exercises, ideally, should be about 5 workouts of the week. 2 – 3 cardio and 2 – 3 sessions of training with barbells and dumbbells.

How to eat to lose weight

Not only in our country but around the world a large number of people that suffer from obesity. Even if the weight crosses more than a hundredweight, many round belly and a desire to get rid of him. But it is not so simple.

Excess weight accumulates for many reasons: a variety of hereditary diseases, diet, life style, characteristics and preferences in the diet, the amount of food absorbed, the multiplicity of reception, and so on. Ok, if you're traveling and day after day passed dozens of miles, barely appeared in the roundness in the belly area.

If the reason is illness, then you can't do without the advice of a doctor. Without professional help, there is little you can do. But if the extra weight come from sedentary work, and love to lie on the sofa, the daily consumption of burgers and products from the BP, then you only have to decide to lose weight or continue to gain weight.

Precautions

Excess weight is a serious problem, a few extra pounds affects the health and performance. Therefore, it is not worth running it. At least occasionally load yourself physically: exercise in the morning, run a couple of times a week, use the stairs instead of the Elevator. All these actions are elementary and do not require a lot of effort, and the result may surprise you.

If you have decided to lose weight, then read the information. Do not immediately rush to the first available of the diet or to follow the recommendations of a friend there was once a day and drink a tablespoon of water. Do not go to the extreme, have pity on yourself.

It is necessary to consult with a nutritionist, or endocrinologist, who will assess the condition, determine the factor of excess weight, give tips to a balanced diet and how to improve the mode of work and rest, to advise a proper diet. Drastic changes in lifestyle should not do in order not to alter the health. The body, on the contrary, will accumulate even more fat and we are going to seize in a bad mood.

The decision to bring into your life a little bit of sport is in the news. But do not abuse. There is no need every day to run around the house for an hour. First, the body is not prepared for such sudden exertion. In the second place, you're already a couple of days to renounce the idea of losing weight and get back to cake and cake.

The most important thing is to slowly change your way. Abstain from fatty foods and take small walks in the morning, complicate your mode and start to run, becoming an appropriate diet.

The most important thing during weight loss is not only the way correct mode of the day, but to eat wisely. What energies and in what quantities is the body, depends on the success of most programs to get rid of the extra kilos.

It is important to solve two problems:

To determine how many pounds you want to lose, after overcoming the obstacle in the form of a special diet.
Learn how to plan a set of products and their number, the expenditure of calories.

Get a diary, write down all your snacks and full Meals, breakfasts and dinners. This will allow you to calculate the number of calories consumed during the last day.

The next step – to remove from the diet foods that hinder to achieve this goal:

The cakes and pies.
Smoked foods.
Fatty meats and fish, and pickles.
Potatoes.
Cookies, cakes and the like.
Candies and sweets, cakes and pastries (well, at least for the moment).

The list is very long, but these basic products. What you need to eat, not only to not die of hunger, but also to supply themselves with energy for the whole day?

Different soups — they are healthy and nutritious.
Lean meat (veal, beef, poultry) and fish (cod, perch, walleye, and Pollock) is not prohibited. Their number should be limited. And do not use roasted.
Eggs.
The vegetables and fruits. They have a lot of vitamins.
Tea, coffee.
Dairy products.
Pasta and cereals.
Bread with bran from the flour.
Vegetable oil.

But this does not mean that these foods may be eaten in any quantity, eat during the day. The meaning of the diet is to eat as much food as is necessary for life.

Detailed menu of the week

The day that you need approximately 2500 calories. With the three meals, distribute them in the following way:

Breakfast – 35%
Lunch – 40%
Dinner – 25%

Create a menu for the week. Be creative, diversify the diet, so it was full. We present the different options of food, and you will find one suitable for you.

Breakfast