Excess weight is a matter of not only aesthetics, but also health. Millions of people are constantly in search of the most effective way to lose weight, and many achieve results and share them with pleasure. To save your precious time and effort, we decided to collect all the most popular techniques in one article.
The theoretical basis of weight loss
In search of the most effective way to lose weight, a person often overlooks the most important aspects of weight loss. The first thing you want to pay attention to is the quality of losing weight. If, when reducing weight, we will focus only on the readings of weights, we will never know why we are losing weight.
Why is it important?
A person can lose weight not only by reducing adipose tissue, but also due to the loss of fluid and muscle mass. Why are the last two options so undesirable?
Losing weight due to fluid loss can lead to dehydration, which means health problems. And an unhealthy person will never look good. Indeed, the first results come at the expense of water, even with proper weight loss. These are the same 1-2 kg of excess fluid that goes away almost instantly when refusing an unbalanced diet and lack of exercise. And this is normal. The main thing is not to continue to dehydrate the body with any unbalanced diet. A sure sign that you are moving in this direction is a dry mouth, dry skin and frequent urination. Such symptoms are common to the now-high-protein, low-carb diets.
Weight loss due to muscle mass. Absolutely barbaric to the body method. A vivid representative of this approach is the Kremlin diet. On the contrary, it is extremely scarce in relation to protein, which does not allow the body to maintain the existing muscle mass. Why is this bad?
Muscle tissue weighs much more fat. To visualize this, remember a piece of smoked pork with fat: dense, heavy meat (muscles) and a loose light fat layer. Thus, diets that do not care about maintaining muscle mass give excellent results on the scales, but in the mirror the body does not change for the better, because it is the muscles that consume the incoming calories. And since muscle tissue becomes smaller, then when we consume the same amount of food, we no longer need that amount of calories, and all the excess goes straight to fat reserves.
The main conclusion that follows from all this - be careful about weight loss. Efficiency is not only the rapid loss of kilograms, but also the quality of the lost weight and the aesthetics of the acquired form.
The most effective way to lose weight at home
A healthy lifestyle stands on three pillars: psychology, proper nutrition, and physical activity. For some reason, it is believed that the problem of overweight is always a problem exclusively of nutrition. But it’s extremely rare that we think about the fact that we do not just eat a lot, but we have seriously impaired eating behavior.
What indicates such violations? For example, a great craving for sweets and in general for any particular food. Love for a salad with tuna or french fries, an unchanging morning cup of coffee. All this speaks of a relationship with food not as food for energy and maintaining health, but as a relationship of addicts, losing them, we experience withdrawal syndrome, longing, unpleasant mental and physical sensations.
Any changes should start with a search for reasons. The same is with excess weight. Understanding the causes of adipose tissue, in the psychology of your diet is an affordable and most effective way to lose weight at home. Perhaps the results will not be able to please you with your speed, but having fundamentally changed the attitude to your body and the problem, you are protecting yourself from the question that worries those who skip this step: the weight lost consciously does not return.
Weight loss psychology
Excess weight appears from the head - all modern nutritionists and psychologists say this. So why not consider the 5 most effective ways to lose weight with the help of psychology.
- The most complete, professional and high-quality manual on nutrition psychology today can be called the book of Svetlana Bronnikova on intuitive nutrition. Svetlana is a clinical psychotherapist who will tell you the whole theory of eating behavior, and will also help with practical recommendations. Changing attitudes to nutrition is the most effective way to lose weight at home.
- Another professional who can help you cope with food addiction is Gillian Riley. Gillian is not an intuitive advocate. She developed her own, very convincing anti-addiction technique, which she shares with her readers. If intuitive nutrition is not directly designed for weight loss, then Gillian's technique is designed specifically to help lose weight.
- If we talk about practices, first of all, it should be noted the work of Ekaterina Mirimanova, who herself lost 60 kilograms of excess weight. Catherine in her program uses an integrated approach: the right attitude, nutrition, and physical activity.
- Stunning perfection is visible in the work of Zoe Chernakova (Lissi Moussa). She is the author of a free game psychological training for weight loss: "Let's make a carcass from a carcass." This can be called diet candy for uplifting, a magical game for adults. Do not be afraid, under a funny form lies a good psychological foundation, which Zoya, as a true artist, simply painted, made alive.
- A look from the other side is the story of Justine: "This morning I decided to stop eating." You need to read, because it is important and interesting. And even more so, the majority of those who want to lose weight are now people who are in their normal physiological weight.
Weight Loss Physiology
The formula for proper weight loss is incredibly simple: in order for the body to lose weight, it must spend more energy than it receives. There are many ways to achieve this. You can reduce the amount of incoming energy, that is, eaten, you can increase its consumption, playing sports, you can combine in various combinations.
We offer you our list of 10 most effective ways to lose weight, spending more energy than consuming.
- Aerobics - dynamic gymnastics, during which the pulse and breathing become more frequent. Nowadays, aerobics dance styles are very popular.
- Running is the most physiological type of load for a person. Entire movements of runners are created in the world; it is actively popularized and promoted. Find like-minded people and develop in this beautiful sport.
- Swimming is the most effective way to lose weight, but you need to engage with a trainer or program. Slow crossing the pool from side to side will not give great results.
- Your chosen physical activity should not only contribute to weight loss, but also bring pleasure, be interesting to you personally. Such a good choice for many people is a bicycle.
- Crossfit is an interesting area of modern fitness, combining high-intensity interval training, using various elements and exercises of classic sports.
- The gym, due to the possibility of obtaining different loads, is also an excellent option.
- Bodyflex - breathing exercises, combined with the implementation of short simple exercises. Perfect for people who do not like active physical activity.
- Oxysease is a more complex breathing technique compared to bodyflex, but it does not have a complicated and contraindicated for many breath holding.
- Callanetics is a complex of very effective fat burning static exercises.
- Pilates is a slow and graceful gymnastics, combined with a special breathing technique, paying great attention to the interaction of the body and mind when doing exercises.
Diets
Many still consider the diet the most effective way to lose weight. And sometimes, especially at the first attempts, they are happy to practice some limited method of nutrition. Although the whole world of nutrition has long been insisting that such measures, giving a good short-term result, in the long run only create additional problems in weight loss.
The most effective way to lose weight at home with a diet can only be balanced, proper nutrition.
What is the extra weight?
Sometimes a girl with a body mass index in the upper normal range searches for the most effective way to lose 10 kg, and this cannot be said to be impossible. But you must correlate your desires with knowledge of a healthy weight. When calculating your ideal weight, consider the body mass index, your body type, age. Approach this question consciously.
I want a quick result
Studying issues of weight loss, you will certainly come across information about the speed of its reduction. Yes, you can lose weight quickly, but will it be worth the stress that your body will endure, and will it result in even more weight gain? The most effective way to lose weight in 10 days will be the same as for a month and for a year. If there is really a lot of excess weight, then with proper weight loss, positive results will appear very quickly.
Optimal mood
The optimal attitude is not only the motivation for success, but also the right attitude towards yourself. You need to lose weight not out of self-hatred, in your appearance or weight, but out of love for yourself and your body. Psychologists have long proved that positive motivation acts stronger and longer than negative. You have every right to your current weight, love yourself now, from the very beginning, take the process positively and enjoy the success.
Optimal nutrition
As you know, losing weight with a lot of overweight is easier. The most effective way to lose weight by 5 kg, and sometimes more, is to balance your diet. Learn the right physiological diet, and you can easily make your own diet. It is much simpler and more effective than ready-made menus.
Optimal exercise
Physical activity should be. Yes, you can lose weight only by adjusting the diet, but without adequate physical activity, you can’t maintain your health. People in the wake of the positive often start sports, but later abandon them. And this is not due to the fact that they are not created for sports or simply do not like it. More often than not, it is simply an improperly selected physical activity.
Look for yours that is close to you, because the choice is so great. You just need to try. Maybe high intensity doesn't suit you, you don’t like to sweat, then look for yoga, body flex, Pilates. There are individual and team sports. Maybe you lack the ability to communicate in the gym, then think about attending amateur game training in volleyball or football. Try and search.
And remember the main conclusion: the fastest and most effective way to lose weight is to eat properly, regularly giving the body good physical activity, as well as have the right positive attitude and always be in a good mood.