Wondering if you can lose weight on your own at home? Trust me, you are not alone in this. Among the inhabitants of our country, overweight worries every quarter. At the same time, in the world, according to WHO statistics, about 1. 5 billion people suffer from obesity, which is about 20% of the total world population.
This relatively young disease, whose mass distribution began in the second half of the 20th century, has now become rampant. That is why in some countries the problem of overweight is dealt with at the state level, but in most cases it is up to you to solve it yourself. Let's find out how to independently build an effective weight loss program and not harm your health.
To achieve the goal, you need to pay attention to:
- proper nutrition,
- physical stress.
Let's dwell on each of the aspects in more detail. But first, let's define what is overweight and how to understand that you have it.
The concept and causes of excess weight
Obesity can develop independently or in the context of another disease. In ordinary life, it can be grams and kilograms, which are superimposed on the normal weight of a person. To understand how superfluous they are, you need to calculate the body mass index. It is determined by dividing body weight (in kg) by height squared (m):
BMI = weight (kg) / height2 (m2)
If the resulting figure is more than 25, then this indicates the presence of extra kilos, more than 30 - obesity.
Let's take an example calculation. A girl with a height of 165 cm weighs 80 kg. We substitute our values into the formula:
80 / 1, 652 = 80 / 2, 7225 = 29, 38
BMI 29. 38 indicates overweight bordering on obesity.
The reason may be:
- genetic predisposition,
- sedentary lifestyle,
Speaking of hereditary predisposition, it is necessary to take into account not only genetics, but also eating behavior. If there is a cult of food in the family and the parents are overweight, chances are that their children will also face the same problem. If parents do not play sports, lead a sedentary lifestyle and spend all their free time at home watching TV, these habits will be inherited by their children.
These are the causes of primary obesity. Secondary obesity develops against the background of more serious diseases. It is usually closely associated with Cushing's syndrome, pathology of the pituitary gland, thyroid gland, gonads and hypothalamus. The accumulation of adipose tissue can be a consequence of taking antidepressants, corticosteroids and female hormonal drugs.
It is necessary to distinguish a primary disease from a secondary one in order to understand on what to build a strategy to combat excess weight. Symptomatic obesity is treated simultaneously with the underlying disease. If it is caused by overeating, physical inactivity, and heredity, a person should recover and change his or her lifestyle. In this you will be helped by the motivation and control of a specialist.
However, the most common cause of excess weight is a slow metabolism or metabolism. This concept means the process, as a result of which substances obtained from food are broken down and the energy necessary to maintain all processes in the body is released. Metabolism can slow down as a result of poor diet and lifestyle in general, and simply with age.
The good news is that a slow metabolism can be normalized. Step by step, you'll be able to bring your metabolism back to normal, putting you on the path to healthy weight gain and wellness.
The metabolic acceleration program works in four directions at once:
- mental attitude and motivation
- cleaning and nutrition
- water Balance,
- physical exercise.
Where to find motivation to lose weight as fast as possible
Before choosing a weight loss method, you need to determine the goal and choose a reward for achieving it. If you don't know why you're losing weight, any attempt will seem futile. The motivation can be the simplest: "fit" in your favorite clothes, surprise everyone at a corporate party, improve your health.
When choosing a goal, set realistic deadlines. It is impossible to quickly lose the weight that has accumulated over the years. If you are worried about the extra 10 kg, it is unlikely that you will get rid of it in 14 days without harming your health. But the 6-month period already seems more realistic.
How to lose weight with proper nutrition.
No matter how much you want to get in shape quickly, in any case, you will need to learn how to choose the right products and monitor your well-being. The daily diet should be rich in nutrients, but at the same time it should correspond to the daily calorie intake. This is what distinguishes proper nutrition from a diet that implies a deficiency of certain active components.
For effective weight loss, it is necessary that the diet is dominated by:
- raw, baked, or stewed, low-glycemic vegetables and fruits;
- vegetable or animal protein (chicken, turkey, lean fish, rabbit meat, shellfish, eggs);
- complex carbohydrates (whole grains, whole wheat bread, durum wheat pasta).
Eating a healthy and balanced diet will help you stay positive and hit the scale faster.
Experts suggest using the plate rule to form the diet: during breakfast, 60% of the plate should be protein / 40% fat. For lunch: ½ - vegetables and tubers + fruits and berries, ¼ - side dish of complex carbohydrates, ¼ - protein foods. For dinner, 50% vegetables / 50% protein.
If you prefer food restrictions, you should add vitamin and mineral complexes to your daily diet to support healthy digestion.
Calculate your daily caloric intake
Athletes who regularly monitor their figure eventually stop torturing themselves with exhausting diets, drying, cheat meals. Desserts and your favorite sweets can be afforded, just stick to your daily calorie intake. It is also necessary to calculate it for those who are looking for a real way to lose weight quickly.
The body needs energy to maintain normal metabolism and function. Depending on age, physical parameters and activity level, the amount of this energy can vary. If the calorie intake is exceeded by more than 15-20%, that is, a person will consume more food than his body needs, this will gradually lead to obesity. A caloric deficit of 15-20%, on the other hand, will contribute to weight loss.
To calculate your daily calorie intake, use the Harris-Benedict formula, developed in 1919 and supplemented in 1984. Here you need to know your height in cm, weight in kg, and age. Men also use a coefficient of 88. 36, women - 447. 6. Other stable coefficients are the same for both sexes.
The formula for women looks like this:
447. 6 + (9. 2 × weight [kg]) + (3. 1 × height [cm]) − (4. 3 × age [years])
For example, you are a 35-year-old woman with a height of 165 cm and a weight of 60 kg. Her daily calorie intake is:
447. 6 + (9. 2 x 60) + (3. 1 x 165) - (4. 3 x 35) = 1364. 1
The resulting value must be multiplied by the coefficient of the level of physical activity. It can be minimal (1, 2), low (1, 375), medium (1, 55), high (1, 725), and very high (1, 9).
Let's say you go to the gym 1 or 2 times a week. This is the average level of activity, so we take a coefficient of 1. 55. By multiplying 1364. 1 by 1. 55, we get 2114 kcal.
Men calculate daily caloric intake according to the same principle, but using different coefficients:
88. 36 + (13. 4 × weight [kg]) + (4. 8 × height [cm]) − (5. 7 × age [years])
For example, you are a 40-year-old man who is 178 cm tall and weighs 80 kg. The calculation will be made according to the following formula:
88. 36 + (13. 4 x 80) + (4. 8 x 178) - (5. 7 x 40) = 1786
We return to the activity level coefficient. Let's say you don't play sports and lead a sedentary lifestyle. So, 1786 must be multiplied by 1. 2. Therefore, your daily caloric intake is 2143 kcal.
This is the number of calories you need to consume each day if you want to stay fit.
Consequently, to lose weight, it must be reduced (taking into account the body mass index), to gain it must be increased. If you plan to lose weight slowly, safely, and with long-term results, reduce your daily calorie intake by 250 calories. If you want to lose weight faster, 500 calories per day.
Remember though: to lose weight, you need to eat. Therefore, you should not consume too few calories. For women, the minimum value is 1200 kcal per day, for men - 1400 kcal. However, these are very general recommendations. In order to accurately calculate the minimum insurance for you, contact a specialist who will take into account exactly your physical parameters, state of health and lifestyle.
drink more water
If you don't know how you can lose weight fast, start by establishing a drinking regimen. To get rid of excess body weight, you need to drink at least 1. 5 liters of water per day. This will ensure a normal balance of water and salt and the vital activity of the body. For all organs and systems to function properly, a person must consume and excrete the same amount of water. If it enters the body in insufficient quantities, it threatens:
- an increase in blood viscosity;
- an increase in body temperature;
- violation in the supply of tissues with oxygen;
- increased respiratory and heart rate;
- feelings of nausea and thirst;
- decreased performance.
Scientists have found that for every kilogram of body weight you need to consume 30-40 ml of water. Accordingly, the daily norm for an adult is about 2. 5 liters. Here we are talking not only about clean drinking water, but also about the liquid that is contained in food and is produced in the body as a result of natural biochemical reactions.
People with kidney problems are advised to use the test sip method. Its essence lies in the fact that all the time you need to have a bottle of water at hand. As soon as you think you're thirsty, do a little test: take just a sip of water and stop, listening to your emotions. If you have pleasant sensations, feel pleasure and increased thirst, drink more to quench it. If you experience discomfort, don't force yourself to drink, try again later. Your body will always give you the most accurate clues, the main thing is to learn to listen to it.
List of foods to avoid
With proper nutrition, you can not only quickly lose weight, but also maintain the final shape. To do this, you need to exclude harmful foods from the diet:
- prepared sauces, ketchups and mayonnaise;
- factory-made candies high in fat and sugar;
- packaged juices;
- sweet carbonated drinks;
- fast food;
- alcohol, characterized by high caloric content and the ability to retain water in the body for a long time.
To lose weight quickly, it is not necessary to completely eliminate fat from the diet. They are necessary for the brain, immune system, and internal organs to function effectively. In addition, fats are necessary to maintain the health and elasticity of skin and hair. Its mass fraction in the daily diet should not be more than 20%. You can replenish your fat supply with nuts, avocados, olive, or other vegetable oils.
Can a person lose weight by changing the menu?
No matter how quickly you want to achieve your goal, the basis for losing weight should be a well-crafted menu. Many nutritionists advise sticking to mononutrition, in which every day the basis of the menu is a product or group of products.
If you are interested in this approach, consider your rough diet for a week.
- Monday.On the first day, try to eat only fresh, boiled, stewed or baked vegetables, as well as vegetable broths. Avoid fried foods. Replace tea and coffee with lemon ginger water.
- Tuesday.Eat boiled, stewed, or baked dishes made with beef, chicken, or rabbit. Prepare approximately 600-900 g of meat and divide it into three equal meals. During breaks, drink water, herbal teas and decoctions.
- Wednesday.Do the third day carbohydrate. You can dilute the diet with fresh or baked fruits, vegetables, berries, plain low-fat yogurt, unsweetened coffee or tea.
- Thursday.The fourth day diet should contain different soups. You can alternate borscht with pickles, vegetable puree soup or beetroot.
- Friday.On the fifth day, add fish to the menu. You can boil it or stew it with vegetables. Maintain water balance with water and kefir with a fat content of not more than 1%.
- Saturday.On the sixth day, you can add a scone or muffin to your diet. But to stick to the plan, don't overdo the amount of baking.
- Sunday.You can dilute the diet with boiled potatoes and other vegetables with spices and seasonings.
If at the end of the week you are satisfied with the result obtained, you can try to hold on for another 1-2 weeks. This will help to consolidate it, so that later you can reconsider your diet or change your strategy.
If, following this eating plan, you were not able to achieve the goal, then the strategy was not effective. You can continue to eat the same for the next few weeks, or limit yourself to food a bit. You can choose a buckwheat, apple, kefir or other monocomponent diet. This means that you need to set aside one day a week, during which you will eat only buckwheat, kefir or apples.
Is it possible to lose weight following the regimen?
How to lose weight fast? Try to rethink your daily routine. It also helps maintain health, wellness and fitness. Nature has provided us with a biological clock that regulates digestion. For example, at 7 in the morning, they trigger the production of cortisol, a hormone that energizes. This is why you should start your day with breakfast.
After about 3 hours, the level of energy received in the morning drops. 10: 00 is the best time for the first snack. It should not represent more than 10% of the daily diet.
As a general rule, most people have lunch at 13: 00, that is, about 6 hours after waking up. In this technique, you should include most of your daily calorie intake (up to 30%). They are enough to sustain the body until dinner. If you don't make up for your daily calorie intake, you'll be drawn to unhealthy snacks and sweets. Try to eat foods that contain protein and complex carbohydrates at lunchtime.
If you don't follow the meal schedule during the day, hunger can wake you up at night, forcing you to eat everything in the fridge. The regimen is necessary not only for effective weight loss, but will allow during the day to provide the body with the necessary substances to perform specific functions at different times.
You can effectively fight excess weight with the help of sleep. Swedish scientists have discovered that people who suffer from lack of sleep consume much more food. Sometimes this difference is 40%. The same can be said of people tormented by nightmares. So if you want the easiest and most effective way to lose weight, start with adequate sleep.
- train yourself to go to bed at the same time;
- do not smoke or drink alcohol at least 4 hours before bedtime;
- ventilate the room in which you sleep before going to bed;
- avoid foods that contain caffeine;
- do not eat spicy, sweet and heavy foods at night;
- practice night walks;
- morning exercise.
A good night's sleep will help activate the fat-burning process, and you can lose weight effectively simply by getting enough sleep.
How to lose weight with exercise
Before you start losing weight, you need to assess your physical condition. Without sports, it is unlikely that you will be able to get to a normal shape, and then maintain it for a long time. You can start with home workouts, gradually connecting complex sports equipment, and then classes in the gym. Strength exercises and complex stunts are not recommended when you are in a calorie deficit.
To burn stored fat, you should focus on:
- cardiovascular exersise;
- easy runs.
The easier it is for you to complete them, the more time and energy you can devote to them. For starters, 30 minutes a day is enough. In addition, this time should be dedicated to working the entire body, especially the abdomen, hips, and legs.
How to tighten the abdomen and thighs.
You should start losing weight with exercises that help stretch your rectus and oblique abdominal muscles. They will help reduce the volume in the chest and waist. These exercises include:
- body lift;
- press exercises;
- the body leans to the left and to the right;
- leg elevation 45 degrees, lying on the floor.
One of the best sports equipment for home workouts is a regular chair with a back. Sitting on it, rest your hands on the seat and gradually raise your legs so that they are parallel to the ground. A few sets of 20-25 repetitions are enough, performed for 20 minutes with short breaks.
The hip area is considered one of the most difficult, as it requires effort to work on it at home. To visually adjust the volume of the hips, you need to perform:
- slow squats,
- squats in the "sumo" or "plie" pose,
- squats on one leg - "pistol".
If you perform leg swings regularly, you can exercise the inner surface of the thigh and reduce its volume.
How to make legs visually slimmer
For visual correction of the shape and volume of the legs, it is effective to use different types of squats. They can be done with or without weights, with and without twists, and can also be combined with swings, lunges, jumping jacks, and knee-to-chest raises. To strengthen your legs, arms, and back, do the plank every day.
We are confident that with the right approach to weight loss you will get great results. The main thing is to lose weight with care and love for yourself. Good luck!