The realization that it’s time for you to lose weight always comes unexpectedly: you take your favorite summer jeans from the top shelf of the closet, and they - oh, horror - do not fit at the waist. Or before the first access to the beach this season, put on a swimsuit, evaluate your figure in the mirror and understand that you didn’t go to the gym in winter for nothing. Then you gather your will into a fist and decide to lose weight - right now and immediately, and most importantly - as quickly as possible. In this article we will tell you whether it is possible to quickly and effectively lose weight at home and how to lose weight without harm to health.
Lose weight fast - myth or reality?
No matter how much we would like to, it is unlikely that we can lose weight quickly and safely. Sudden weight loss is always stress for our body, especially when weight loss is achieved through fasting. Our body is alive and thinking, it seems to remember: now there is no food, there are few nutrients, so then, when the hard times are over, you will need to stock up on nutrients for the future.
Effective weight loss at home in a week can result in the same effective weight gain in an even shorter period. Therefore, if you decide to limit yourself to eating before some important event, where you need to look slim (wedding, graduation, photo shoot), then maybe you will lose weight by the appointed date, but if immediately after this day you start to eat as before , then the body will quickly regain all the kilos stolen from him.
Does this really mean that you need to give up and do nothing with yourself? Of course not. If you do not expect supernatural results from effective weight loss at home, then in a week it is quite possible to tighten your figure and improve your well-being, which will undoubtedly affect your appearance. All these techniques have long been known: an increase in activity, an improvement - by no means a reduction - in nutrition, a full sleep. For a long-term result, it is important that changes in your lifestyle become the daily norm - otherwise all your achievements will come to naught. Below we will consider the most effective ways to lose weight at home.
More movement: activity as the best way to lose weight
If you want to lose weight, but are not going to change anything in your lifestyle, then, unfortunately, a slim figure will remain an unattainable result for you. Accept that losing weight quickly and effectively at home - exclusively at home, without new activity - is unattainable. Remember the saying - in order to become what you have never been before, you have to do something that you have never done before. In order to become fit and slim, you have to forget about the sofa and TV.
It is not necessary to immediately rush to the gym or aerobics and engage to exhaustion, as new enthusiasts like to do. Your acquaintance with the sport should be smooth and gradual, especially in cases where you need to lose weight a week before the wedding. If you run a week to work hard and do not calculate strength, that is, there is a risk that at the celebration you will not be able to move from the muscle in your muscles.
In order for the first changes in the state of the body to make themselves felt, it is enough just to start walking more . Get off the subway or minibus one stop earlier, ignore the elevator and escalator, and take time to walk. Regular walks will not only lead to effective weight loss at home, without going to the gym, but also improve the complexion and skin condition from being in the fresh air. Of course, it is better to choose routes where traffic is minimal, there is a lot of greenery and free space.
Review the diet: changes in nutrition for a week and for a lifetime
The second prerequisite for gaining a slim figure is a healthy and complete diet. You can endlessly engage and engage in the gym, but if you come home after training and eat borsch, shawarma and cake for dessert at a time, then your efforts will be wasted.
In order to stay in good shape, you will need to significantly review your diet. It should be well balanced, but not excessive. Once again, recall the basics of proper nutrition:
- More vegetables and fruits.
- Less flour and sweet. Want to lose weight in a week? Eliminate sweets, bread and pastries from the diet - and within three days you will feel much easier.
- Less "empty" food - chips and crackers will give you a tiny amount of nutrients and only take their place in the stomach.
- Be sure to have breakfast - often in the morning it's hard for us to force ourselves to eat something. But this condition is easy to fulfill along with the next item on the list.
- Refuse a plentiful dinner - plentiful food in the late evening violates not only the volume of your figure, but also a dream. You won’t be able to get a good night's sleep after a heavy nightly dinner, because the body will not understand what to do: either digest food, or dive into hibernation and slow down all processes. The body will choose the second option and begin to digest food in the morning, and all night your dinner will simply lie in your stomach. Try not to eat anything at night, and you will realize how much better you will feel in the morning. For effective weight loss at home, this is a must!
How not to think about food
Of course, in one day it is impossible to significantly change your diet. If you are used to eating baked goods or chocolates with coffee every day, and then abruptly refuse them, you will experience significant stress. Usually on a rigid diet, thoughts in the head just do that they return to food. It’s good if you manage to get distracted by something else: it’s not for nothing that they say that when a person falls in love, he loses his appetite. It is not necessary to fall in love - just a change of work, travel, new occupation. You need something to take your leisure and get new experiences.
But even if you find a new clue for your emotions and thoughts and have lost your appetite, then do not get carried away by hunger strikes. Your diet should support your body, not weaken it.
Losing weight is a reason to make friends with sports
If you want a good figure to become your constant reason for pride, then you can not do without sports. If you do not want to go to the gym or to the fitness center, then, of course, you can do it at home. However, the effectiveness of home classes is often much lower than when buying a subscription to a fitness club. If we are forced to pay money for something, then we are much more attentive to this. The subscription will stimulate you to go to classes and "work out" the purchase.
In addition, even if you still want to practice at home, you should take a few lessons from a good coach for the sake of developing the right technique. Improper exercise often does more harm than good. And only after finding out all the nuances - how effective exercises for losing weight at home, whether the chosen exercises are suitable for you personally, how many approaches you need to perform, when it is best to do it, you can start directly to practice.
For weight loss, you need to focus on cardio. Your task is to accelerate the pulse and provide an increased supply of oxygen to the blood, which, in turn, will lead to the burning of fat. Such loads include running, brisk walking, especially on hilly terrain, working with exercise bikes, treadmills and steppers (a simulator simulating a ladder), dancing, aerobics, active exercises, roller-skating, ice-skating and cycling - everything that makes your heart beat more often.
Your training should be long enough - at least half an hour - but not exhausting to complete powerlessness. It is always important to stop in time, otherwise you cannot force yourself to go to the next training session. Your body has a wear limit, so in any activity you need to know the measure.
The number of workouts per week is 2-3, over time - 3-4. Make the load varied: two days a week - dancing, two days - swimming, and on weekends - roller skating. Thus, your muscles will develop comprehensively, metabolism will accelerate, and your figure will acquire enviable outlines.
Effective Weight Loss Exercises At Home
If you have little time left for an important event, at which you need to look smart and attractive at all costs, then you can boost your metabolism, adding to your daily activities an easy warm-up and a couple of exercises.
Make the habit of starting the morning with exercise your mandatory principle. This will give the body a boost of energy and will become a good catalyst for all processes in the body. If possible - go outside to a park or square. Charging should not be difficult - it is the "launch" of the body, bringing it into working condition. Knead joints, stretch, remember the exercises from school physical education lessons. A big plus - after charging you will probably want to have breakfast.
In addition to charging, devote at least half an hour to exercise 2-3 times a week. It is important to do a warm-up before the set of exercises so that the muscles are warmed up. Include squats, lunges, push-ups, straps in a set of exercises - everything that uses the maximum amount of muscle in your body.
Sail towards a slim figure
Swimming is one of the most inconspicuous ways to lose weight, especially if you swim in the sea. If you do not live by the sea - a swimming pool or a river in the summer will significantly help you to achieve a slim silhouette.
Regular trips to the pool or the river will affect your figure much more than performing exercises for effective weight loss at home. Reviews about swimming are always extremely positive: this is a great way to keep yourself in good shape, especially if there are problems with joints and musculoskeletal system.
It's time to finally get enough sleep
Effective weight loss at home is impossible without restoring the correct sleep and wakefulness regime. Normalization of sleep works wonders with your hormonal background, therefore - it is displayed on the general well-being and body tone. Ideally, you need to go to bed at 22-23 nights and wake up at 6-7 in the morning to fully sleep. Any cuts in sleep time do not go unnoticed: fatigue tends to accumulate. The less you sleep, the more tired and more prone to overeating.
How to normalize a dream if you are accustomed to go to bed well after midnight? You can try several methods and their combinations:
- get up earlier than usual - in the evening you’ll probably get tired, but there will be a great temptation to drink coffee and, on the contrary, complicate going to bed even more;
- to spend the day very actively, so that in the evening you want nothing more than to fall into bed and fall asleep;
- Do not drink coffee and strong tea - without stimulants, the body will want to sleep on time.
Try going to bedtime as a ritual: turn off the TV, computer, put the phone aside (and even turn off the Wi-Fi on it so that it would not be tempting to access the Internet already lying under the covers. Darken the room and eliminate all sources of irritation as much as possible Finally, the most difficult part is to force yourself to relax, because often, even lying down on time, we lie in bed and toss and turn, side by side, doing digging and scolding ourselves - for misconduct and mistakes, for going to bed, but you could to get down to business.
For a good rest, the mood with which you go to bed is important. Imagine falling asleep, you are immersed in an endless source of strength and energy, so that you wake up in the morning updated and full of vigor. Qualitative "reset" of the body is possible only with good relaxation.
Effective Slimming Wrap at Home
A procedure like wrapping brings more cosmetic effect and tightens sagging skin. It is illiterate to think that wrapping can melt fat under the skin - your volumes decrease due to the evaporation of water.
However, if necessary, look as tightened as possible, effective and wrapping for weight loss. At home, it can be performed using a conventional food film and excipients that activate blood circulation. Often the wrap is done using clay or mud, honey, purchased cosmetic creams and even chocolate.
It is important not to abuse this type of procedure and remember that water that evaporates from skin cells can just as easily come back with food or liquid. Therefore, wrapping is best used as a procedure for a short-term effect (for a photo shoot or going to the beach), and long-term results are obtained through sports and proper nutrition.
Less stress: don't focus on losing weight.
Phenomenally, but the less we think about losing weight, the faster it happens to us. Surely you had to wonder how much your figure changes after a week at sea, a trip on vacation and even some exciting event.
The most effective weight loss at home always occurs in an atmosphere of acceptance and self-satisfaction. The secret to losing weight is to accept and love your body as it is now and gradually move towards your ideal. Scolding ourselves for every candy we eat, we further delay the desired result.
In order not to get hung up on food and counting calories, devote your time to something more important: family, family, friends, career, study. When food ceases to be an object of worship and becomes a necessity to maintain strength, many problems with the figure disappear. This does not mean that you will cease to enjoy deliciously prepared dishes - just to saturate the taste, a small piece of the cake, and not half of it, will be enough.