The most effective weight loss at home

The realization that it's time for you to lose weight always comes unexpectedly: you get your favorite summer jeans from the top shelf of the closet, and they - oh, horror - do not converge on the waist. Or before the first exit to the beach this season, put on a swimsuit, evaluate your figure in the mirror and realize that in vain did not go to the gym in the winter. Then you collect the will into a fist and decide to lose weight - right now and immediately, and most importantly - as quickly as possible. In this article, we'll tell you whether fast and effective weight loss at home is possible and how to grow without harm to health.

Quickly lose weight - a myth or reality?

As much as we want it, but it's hard to lose weight quickly and safely. Sharp weight loss is always a stress for our body, especially when weight reduction is achieved through fasting. Our body - alive and thinking, it seems to remember: now there is no food, there are few nutrients, then, when the hard times are over, it will be necessary to stock up with nutrients for future use.

Effective weight loss at home during the week can turn out to be the same effective weight gain for 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 session), then maybe you will lose weight by the appointed time, but if right after that day start eating as before , Then the body will quickly return to itself all the kilograms stolen from it.

Does this mean that you need to drop your hands and do not do anything 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 pull up the figure and improve your well-being, which, undoubtedly, will affect your appearance. All these techniques have long been known: increased activity, improvement - by no means cutback - nutrition, full sleep. For a long-term result it is important that changes in your lifestyle become a daily norm - otherwise all your workings 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 nothing is going to change in your way of life, then, unfortunately, a slim figure will remain unattainable for you. Resign yourself to the fact that losing weight quickly and effectively at home - exclusively in the home, without new activity - is unattainable. Remember the proverb - in order to become what you have never been before, you will have to do things that you have never done before. In order to become tight and slender, you have to forget about the sofa and TV.

It is not necessary to immediately rush into the gym or aerobics and practice until exhaustion, as enthusiastic beginners like to do. Your acquaintance with the sport should be smooth and gradual, especially in cases when you need to lose weight the week before the wedding. If you are a week before the wedding run diligently and do not calculate the strength, that is, the risk that at the very celebration you can not move from the muscle strength.

In order for the first changes in the state of the organism made itself felt, it is enough to just start walking more . Leave the subway or minibus for one stop earlier, ignore the elevator and the escalator, find time for walks. 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 staying 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.

Revise the diet: changes in diet for a week and for life

The second mandatory condition for finding a slender figure is a healthy and full-fledged diet. You can endlessly engage in and engage in the gym, but if you come home after training and eat borsch, shaurma and cake for a dessert at a time, then your efforts will be wasted.

In order to stay in good shape, you will need to substantially revise your diet. It should be well balanced, but not excessive. Once again, recall the basics of nutrition:

• More vegetables and fruits.
• Less flour and sweet. Want to lose weight in a week? Remove from the diet sweet, bread and pastries - and in three days you will feel much easier.
• Less "empty" food - chips and croutons will give you a meager amount of nutrients and only take up space in the stomach.
• Be sure to have breakfast - often in the morning it's hard for us to force ourselves to eat anything. But this condition is easy to accomplish with the next item on the list.
• To refuse from a plentiful supper - plentiful meal in the late evening breaks not only volumes of your figure, but also a dream. It is not possible to get enough sleep after a dense night dinner, because the body does 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 will take over the digestion of food in the morning, and overnight your dinner will simply lie with your stomach. Try not to eat anything for the night, and you will understand how much better you will feel in the morning. For effective weight loss at home is a must!

How not to think about food

Of course, one day it is impossible to significantly change your diet. If you are accustomed every day to eat pastries or a chocolate candy with coffee, and then sharply refuse them, you will experience considerable stress. Usually on a rigid diet, thoughts in your head just make you go back to eating. Well, if you manage to distract yourself by something else: they do not for nothing say that when a man falls in love, he loses his appetite. It is not necessary to fall in love - it is enough to change work, travel, new occupation. You need something to take your leisure time and get new impressions.

But even if you found a new clue for your emotions and thoughts and lost your appetite, then do not get hungry. Your food should support your body, not weaken it.

Weight loss is a reason to make friends with sports

If you want a good figure to become your constant reason for pride, then there is no way to do without sports. If you do not want to go to the gym or the fitness center, then, of course, you can study 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 for something, then we are much more attentive to this. Subscription will stimulate you to go to classes and "work out" the purchase.

In addition, even if you still want to study at home, you should take a few lessons from a good coach for the sake of working out the right technique. Misconducting exercises often do 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 right for you personally, how many you need to do approaches, when to do it better - you can start directly to practice.

For weight loss you need to focus on cardio-operations. Your task is to speed up the pulse and provide increased oxygen supply to the blood, which in turn will lead to fat burning. Such loads include running, fast walking, especially in hilly terrain, working with exercise bikes, treadmills and steppers (a stairway simulator), dancing, aerobics, active exercises, roller skating, skating and biking are all that makes your heart Fight more often.

Your training should be long enough - at least half an hour - but not exhausting until complete impotence. It is always important to stop in time, otherwise you can not force yourself to go to the next workout. Your body has a wear limit, so in any lesson you need to know the measure.

The number of trainings per week is 2-3, with time 3-4. Make the load diverse: two days a week - dancing, two days - swimming, and on the weekends - skating. Thus, your muscles will develop in a complex way, metabolism - to accelerate, and the figure - to acquire enviable outlines.

Effective exercises for losing weight at home

If you have little time before an important event, which at all costs should look tidy and attractive, you can spur your metabolism, adding to daily activities an easy workout and a couple of exercises.

The habit of starting the morning with a charge is your mandatory principle. This will give the body a charge of vivacity and will become a good catalyst for all processes in the body. If possible, go outside to the park or square. Charging should not be difficult - it is the "launch" of the body, bringing it into working condition. Unhook the joints, stretch out, remember exercises from school physical education lessons. A big plus - after charging you will certainly want to have breakfast.

In addition to charging, allocate at least half an hour for exercise 2-3 times a week. It is important before the complex of exercises to do warm-up, so that the muscles are warmed up. Include in the set of exercises squats, lunges, push-ups, straps - anything that uses the maximum number of muscles in your body.

We are floating towards the slender figure

Swimming is one of the most inconspicuous ways to lose weight, especially if you are swimming in the sea. If you do not live by the sea - a swimming pool or a river in summer will help you to achieve a slender silhouette.

Regular trips to the pool or to the river will affect your figure much more than doing exercises for effective weight loss at home. Feedback on swimming is always exceptionally positive: it's a great way to keep yourself toned, especially if there are problems with joints and the musculoskeletal system.

It's time to finally sleep

Effective weight loss at home is impossible without restoring the right sleep and wakefulness. Sleep normalization works wonders with your hormonal background, hence - it is displayed on the overall well-being and tone of the body. Ideally, you need to go to bed at 22-23 nights and wake up at 6-7 in the morning to fully sleep. Any cutoffs of sleep time do not pass without a trace: fatigue tends to accumulate. The less you sleep, the more tired and the more prone to overeating.

How to normalize sleep, if you are used to going away after midnight? You can try several ways and their combinations:

• Get up earlier than usual - you'll probably get tired by the evening, but there will be a great temptation to get drunk coffee and, on the contrary, make it even more difficult to go to sleep;
• Spend the day very active, so that by the evening 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 to go to sleep as a ritual: turn off the TV, computer, set aside the phone (and even turn off the Wi-Fi on it, so there is no temptation to go to the Internet while lying under the blanket.) Darken the room and eliminate as much irritation as possible And finally the most difficult part is to make yourself relax, because often, even lying down in time, we lie in bed and tossed from side to side, doing self-deception and scolding ourselves - for misdemeanors and mistakes, for lying down, but could To do business.

For a good rest, the mood with which you go to bed is important. Imagine, as if falling asleep, you are immersed in an infinite source of strength and energy, thanks to which you wake up in the morning renewed and full of vivacity. A qualitative "reset" of the body is possible only if there is good relaxation.

Effective wrap for slimming at home

This procedure, like a wrap, brings more cosmetic effect and tightens flabby skin. It is illogical to think that wrapping can melt fat under the skin - your volumes decrease due to the evaporation of water.

However, if necessary, look as tight, effective and wrap for weight loss. At home, it can be done with conventional food films and excipients, which activate blood circulation. Often wrapping is done using clay or mud, honey, purchased cosmetic creams and even with chocolate.

It is important not to abuse this type of procedures and to remember that the water evaporated from skin cells can also be easily returned back with the ingestion of food or liquid. Therefore, wrapping is best used as a procedure for a short-term effect (for a photo session or going to the beach), and long-term results can be obtained through exercise and proper nutrition.

Less stress: do not focus on losing weight

Phenomenal, 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, vacation trips and even some exciting event.

The most effective weight loss at home always occurs in an atmosphere of acceptance and contentment. The secret of losing weight is to accept and love your body as it is now and gradually move towards its ideal. Cursing ourselves for every eaten candy, we further distance the desired result.

In order not to focus on food and calorie counting, devote your time to something more important: family, family, friends, career, study. When food ceases to be a cult object and becomes a necessity to maintain strength, many problems with the figure fall away. This does not mean that you will cease to enjoy deliciously prepared dishes - just to saturate the taste will grab a small piece of cake, not half of it.