Fighting overweight is an integral part of the life of many modern women. However, not only the fair sex is struggling. Men also suffer from excess kilograms, and many are confidently ready to take the path of farewell to them, but it's just hard to understand where to start.
According to experts, the most important thing is the right attitude and expressed desire, and there it will already be possible to get rid of excess weight and complexes related to appearance. True, it is important not to harm yourself.
Where to begin?
How to remove excess weight? The easiest option is to start actively and move a lot, walk fast and regularly jog. These paths are completely natural, reliable and safe for the body. Kilograms will go away, the heart will begin to work faster, blood flow will improve - and these are far from all the positive aspects. In fact, regular exercise is the most effective way of healing the whole body. The skin will look better, excessive fat may pass, and the hair will become more beautiful, and all because the blood will flow faster through the vessels, and its composition will normalize.
In order for physical activity to show maximum results in the fight against excess weight, you should use special programs developed by trainers who have extensive experience in helping people who want to lose weight.
The main nuances of the classic version:
- frequency - five times a week;
- training duration - from a quarter of an hour to 45 minutes;
- activity - walking, running;
- stretching - twice a week;
- strength training - twice a week.
A balanced set of exercises allows you to increase strength, endurance, get rid of excess weight. The first effect of regular classes can be seen after a month and a half, although an attentive person notices certain changes almost immediately.
Cardio training
Understanding how to lose weight, you should start with just such a program. Exercises are chosen, focusing on the characteristics of health, their own desires and preferences, the level of preparedness of the body.
For beginners, the most useful approach is regular walking. This option is optimal if running is prohibited, or a person does not like such loads. Incidentally, with excess kilograms, running is contraindicated for many - the loads are too high, especially with prolonged and active exercises. You can not run with joint diseases.
You can get rid of excess weight by combining walking and running. Three times a week they practice half-hour walking at a fast pace, the rest of the days run around. Loads should be moderate.
How to run?
The most intense program, but also giving the best return, is a regular run. To leave in the past overweight, you have to go out for half an hour five days a week. If before a person only practiced walking, it makes sense to switch to a new regime gradually. After four weeks of active walking, jogging is gradually starting to add. A full transition to it takes two weeks.
If the weather is bad, cold or dirty, this is not a reason to refuse training. You can run at home, for this you can start a simple simulator. Another good option is exercise in the gym. In recent years, the demand for the services of such institutions is very large, so the prices are quite affordable, especially when buying a subscription for six months or a year. As many note, the acquisition of such a program is an additional incentive to continue to engage, so as not to feel as if the money was "thrown away".
Where to start and how to continue?
The first point of the program "How to lose weight" - to want it with all my might! This is not a thing, it is craving - the main incentive. In its absence, no training and dietary adjustments will benefit. You can not only set a goal for yourself and realize the importance of the chosen incentives, but even surround yourself with reminders of this desire.
Having dealt with the psychological component, you can move on to the physical.
A set of exercises begins with a warm-up. If you ask the trainer how to lose weight without harming your health, a professional will definitely recommend starting a workout with an easy five-minute walk, warming up the muscles and toning the body. The same amount of time must be taken at the end of the lesson, adhering to normal speed.
Training: what to practice?
Twice a week, strength exercises are needed. The first approach is aimed at increasing strength, endurance of muscle tissue, therefore, requires a greater number of repetitions, the second - less. It is designed to increase muscle mass.
Squats
Trainers, telling how to lose weight, recommend paying special attention to this exercise. The benefit will be only if done correctly. The legs are set shoulder-width apart, straightened out and pick up the dumbbells, lower them by turning the palms toward you. At the same time, they tighten the abdominal muscles and straighten the chest.
When squatting, you should bend your knees, supporting your hips parallel to the floor. Then the legs straighten, loading the back muscle surfaces of the buttocks, thighs. In such a training, the efforts are evenly distributed across the quadriceps, buttock and thigh muscles.
Lunges
Trying different ways to lose weight at home, do not neglect this exercise. Starting position - legs spaced shoulder width apart, back straight. They step forward from the right leg, keeping the body straight, fall into a lunge, after which the legs straighten, placing them next to each other. Next, the cycle repeats.
Exercise gives a load on the gluteal, femoral muscles and quadriceps.
Twists and Benches
The starting position for twisting is an exercise lying on your back with bent knees. The palms are combined at the back of the head, while spreading the elbows to the sides. The upper half of the body is torn off the surface, then returned to its original position. In this case, the upper abdominal press is loaded.
Among other tips on how to lose weight at home, there are references to bench press exercises. Starting pose - lying on your back with bent knees. They take dumbbells in their hands and straighten the limbs, turning their palms inward. At the bend, the arms are bent apart, and then raised up. The cycle repeats. In this exercise, triceps and shoulder, pectoral muscles are active.
Stretching: where to start?
When figuring out how to get rid of excess weight, do not forget about the need to include stretch marks in the training complex. One of the exercises begins with a pose while standing on the left knee. Hands are placed on the hips and slowly carry them forward until muscle tension appears, after which they make a limb change.
To stretch the femoral muscles, you can try this option: the heel of the left leg is fixed on an elevation, the legs are kept straight, and the hands are placed on the hips, after which they bend to the left leg, while pulling the toe to itself. Squat gently on the right leg until a clear sensation of muscle tension appears. After that, the other leg is similarly loaded.
Fine gender: body features
Excess weight in women is a frequent phenomenon, and is explained by nature. Women are genetically programmed in such a way as to accumulate energy reserves consumed during the gestation and feeding of the child, and simply in the complexities of everyday life. True, a person’s lifestyle has changed significantly since the formation of such a protective mechanism, and for a modern woman, extra pounds is not at all a way to ensure a healthy pregnancy, but a real curse that daily upsets with a casual look at your reflection.
It is customary to think that from being overweight a diet is the most reliable assistant, but only sometimes a nutrition program can cause a set of kilograms. The harsher and more limited it is, the more actively nutrient components are stored, as soon as they enter the body. At the instinctive level, the body suggests the possibility of hunger, so it tries to build up supplies as soon as possible.
Diet and weight
Since often the causes of excess weight are malnutrition, lack of physical activity, it is reasonable to correct both at the same time. About walking and running said above. What do doctors say about food?
The basic rule is the rejection of fast carbohydrates. This means that you have to exclude from the diet:
- cakes, pastries;
- chocolate;
- candies;
- flour.
All high-calorie desserts will have to be changed to light. It is better to give preference to fruits. Chocolate is replaced with bitter and consumed in limited quantities - so it will not be a source of harm, but it will bring benefits.
Nutrition rules
As can be seen from the reviews, overweight is effectively expelled by diets based on cereals, vegetables. Doctors explain this with the composition of the products: carbohydrates are difficult to break down and assimilate, which means they are a source of large energy reserves that are gradually given to the cells. In this case, there is no transformation into adipose tissue. In addition, cereals, vegetables contain fiber - fibers that give a feeling of satiety, activating the intestinal tract.
Adhering to a diet, you will have to abandon fatty varieties of fish and meat, but light and dietary products need to be added to the menu in a wide variety, so that the body receives the necessary amount of mineral components and vitamins.
Will benefit: veal, flounder, perch. The products supply the necessary protein structures for the person, microscopic indispensable elements, and the assimilation process takes place with the extraction of energy from the existing subcutaneous fat reserve. If there is excess weight in children, you should add more vegetables and fruits to their diet.
Food Program Change
With excess weight during pregnancy, an increase in the amount of dairy products consumed will be beneficial. Preference should be given to foods low in fat. So the body will receive calcium, protein structures, vitamins. In no case should one adhere to strict, strict diets in an “interesting” position - you can harm yourself and your fetus.
Getting rid of extra pounds implies a decrease in the proportion of animal fats in the diet. Fatty acids needed by humans are found in excess in oils extracted from plants, but they are safe and do not provoke atherosclerosis. At the same time, one cannot completely exclude animal products, since cholesterol is involved in the production of sex hormones. It is necessary to include a reasonable number of eggs, butter in the nutrition program, but do not lean too much on these products.
Another important limitation of the diet for those who want to lose weight is the rejection of alcohol. Of course, once a month you can afford a glass of good wine, but spirits or beer, as well as frequent consumption are strictly prohibited. All these products are high-calorie and harmful to health, contribute to the addition of extra pounds. When beer is abused, a characteristic “beer belly” will soon be observed, from which neither exercise nor diet will save.
What is possible?
To increase efficiency, the diet needs to be supplemented with a plentiful drink. The most useful option is pure drinking water, that is, the liquid necessary for the breakdown of fatty structures. Tea lovers are advised to give preference to green. Coffee is allowed only in small quantities and exclusively natural.
Sugar is not the best assistant for a person seeking to get rid of extra pounds, so it should be replaced with stevia or other similar products.
Another important aspect is juices. Natural, self-made, such products will benefit, but not so with store-bought goods. If possible, juices are best made from vegetables, not fruits. But carbonated sweet waters belong to the category of strictly prohibited. By the way, this is important for health: soda not only promotes weight gain, but also negatively affects a variety of organs and systems, provokes atherosclerosis and flatulence.
All in order
Introduction to your daily routine of training and updating the diet will show the maximum result, if combined with a strict regimen. In particular, excess kilograms often haunt those who eat only once or twice a day, even if they prefer low-calorie dishes. To prevent weight gain, it is reasonable to eat at least four times a day in small portions. If the absorption of food is too rare, the metabolism slows down, the body feels the threat of hunger and begins to actively store fat structures.
If it is not possible to eat 4-5 times a day, light snacks should be taken between main meals. This allows you to prevent the occurrence of a sensation of hunger, which means that everything entering the body will immediately be transformed into energy and spent on internal processes.
Kilograms and Psychology
For those who do not help the exercises, dietary restrictions are not given, coding programs for excess weight are developed. The effectiveness of such an approach seems doubtful to many, but it makes sense to look closely at the available options if "hands fall."
The idea of psychological influence is based on the relationship of the internal state of a person and his physical form. In this case, a real positive result will be observed when combining three methods of influence at once:
- diet;
- physical exercise;
- psychological work.
It is generally accepted that there are eight types of people. Each of them has its own development vector, which determines desires, goals, values, type of thinking and constitution.
Some citizens, for example, by nature have a flexible body and a beautiful figure, an active metabolism. There are those who are wide in the bone and prone to fullness, while the metabolism is somewhat slowed down. They are most often interested in how to lose weight efficiently and quickly. Psychologists say that women of these types are wonderful mothers. But the desire to lose weight for them is often imposed from the outside, formulated under the influence of imposed stereotypes about beauty.
People who are inclined to be overweight, even under conditions of a strict diet, can only with great difficulty get rid of extra pounds - but they strive to return. The most rigorous nutritional programs show extremely low efficiency.
What to do?
Overweight and psychosomatics are two closely related topics. When compiling a weight loss program for yourself, you should analyze your lifestyle and think about where so worrying kilograms come from. The reason is far from always in nutrition - stress also plays a role. Some, under the influence of stress on the psyche, “grieve afflictions,” while others simply gain weight due to overstrain. If you understand what factors provoke stress, exclude them from your life, it will be much easier to bring the appearance to the desired.
The most common stress is due to the inability to realize their qualities. It is especially difficult for leisurely people who want to fulfill the functions assigned to them with the utmost precision, without rushing. Stable people in a rapidly changing world feel insecure, do not find "their place", can not always find application for their characteristics, against which the unrealization begins to torment more and more.
Delicious food is an easy and quick way to reward yourself for what you have achieved, to smooth out unpleasant impressions of the world around you. Pleasure from the product quickly overshadows the experience, and the person himself does not notice how he gets used to this method of relieving nervous tension.
Overweight and Psychosomatics
Often, a set of kilograms is due to an increased sensitivity of a person. This is more characteristic of women. Psychologists say that it is high susceptibility that is the most important factor in stimulating overeating.
To understand others, women pay attention to words, intonations, body language, and gestures. Empathy is certainly good, but harsh words and condemnation from the outside can deeply hurt. Trying to make amends for the experience, the woman finds an “outlet”: sweets that quickly provoke weight gain.
Another important nuance, a feature of the psyche, leading to the addition of kilograms, is the inability to say no. For many modern people, this trait is characteristic: when asking for help, they agree, not even wanting it sincerely, and then do what they take on, reluctantly. Subconsciously, a person is looking for methods that would allow him to evade public attention. A set of kilograms becomes just such a "salvation", because at any time you can refer to poor health, high blood pressure, and others will soon be left alone. At the same time, the person himself will not feel guilty. But, as psychologists say, such a defense mechanism is far from the best possible. It is much more useful and honest to learn to refuse, while maintaining a normal figure, otherwise pressure and other health troubles will become serious problems.
Desires and Fears
Modern fast life sometimes forces a person to deny himself the most necessary - sleep, food. Carried away by chores, work, people forget to eat on time, do not fill up, do not give themselves rest, do not go on vacation for years. Stress and impaired internal metabolic processes will soon lead to weight gain and other health problems. Is it worth the work, even if it’s a favorite?
Another aspect that provokes weight gain is the fear of attention from the opposite sex. This is especially true for children, adolescents. In addition, a person, at a tender age, faced with sexual harassment, seeks in the future with all his might to avoid a repetition of the situation. At the same time, unconsciously, measures are taken to seem to others as less attractive as possible. At the same time, a person may not be aware of this and even try to lose weight, but to no avail.
To summarize
These features can be defeated if you start work simultaneously in three areas: regularly consult a psychotherapist, give yourself adequate physical activity and debug your diet, work and rest. Gradually, you can normalize weight and stabilize health.
You should not try to use all the “proven” tips for “quick” weight loss, they will only do much harm, and the increase soon after the completion of any such program will be much larger than those that went away for a week or two. Do not forget about the risk of ulcerative processes and other diseases.