Lose weight at home — simple rules

In are simple, but effective recommendations for losing weight. And if you will carry out all the instructions correctly, after a small interval of time to see the first positive results, which will bring weight loss at home.

Lose weight at home

Useful food

On a slender and beautiful body of dream of thousands of women and men. This desire does not depend on age or social status – a man always wants to be the most beautiful and beloved. There are a large number of diets and exercises, which help overcome the excess weight and strengthen the muscles.

Definitely one of the best and most correct ways to bring your body back to normal, and use the services of a personal trainer and a nutritionist. But if this is not possible, then you can try another, not less effective, but much more independent – lose weight at home.

Lose weight at home is very relevant today. This is due to the fact that many people simply do not have the free time for a visit to a fitness club. Some are simply ashamed to appear among the beauties and the sports guys because of complex about your body. For them the ability to lose weight at home (with comfort and without the participation of people from outside) is especially important.

So, for that I'm going to quote the main rules of home weight loss, the accurate performance that help you lose weight and to normalize metabolism. After all, in search of a result, it is important not to lose own health.

So, let's start.

The main components of the slimming process correct

Constituents, as is easy to guess, only three of them:

  1. The adequate nutrition. As they feed, does not only depend on your body mass, but also the general state of the organism. You must receive food with the right amount of proteins, fats, carbohydrates, vitamins and other important macro and micronutrients.
  2. Physical activity. It is proven that feel well-physically active people live longer and age more slowly than their sedentary companions, have excess weight. Physical inactivity is a real scourge of modern society. Physical activity requires the body to maintain the metabolism at a certain level. And the lack of movement affects the length of life of a person more strong, that the age or the disease.
  3. A good night's sleep. People often underestimate the importance of a healthy diet and a good night's sleep more relaxing. And sleep, along with diet and physical activity plays a large role in the weight loss process. During sleep the body recovers after a day's load, and it is during sleep are produced by the hormones, the level that affects the accumulation of subcutaneous fat. The people who sleep 7-8 hours, they start to lose weight more quickly, than those who suffer from lack of sleep.

Now, let's examine each of the components to correct weight loss at home with more details.

Proper nutrition

Proper nutrition is one of the main points for the person who wants to get rid of excess weight and maintain your health. For many, this is not so simple - change your way of eating and to lose weight at home. After all, home is always present delicious, but the harmful food.

Proper nutrition is based on the principles of precision distribution required for the body of nutrients and vitamins. This can be called a kind of diet to adhere to which you want to the entire life.

Feeding correctly, you will not feel hungry, but at the same time, your weight is normal, and well-being will improve significantly. We list the key principles of proper nutrition during the slimming.

How to lose weight at home

Do not skip breakfast

Breakfast is the first and most important meal, so even if there is in the morning, I don't like too much, jump is not worth it. The body has to get a sufficient portion of power for the normal operation during the day.

In the morning the metabolism much faster at night, and, therefore, at breakfast you can pamper yourself with the products that after 12 hours to be consumed. This can be a small piece of chocolate or foods rich in starch, but only a little.

At breakfast you can prepare an omelet with salad of fresh vegetables (cucumber, tomato, and vegetables), oatmeal or other cereal. Cereals, in particular, are a source of complex carbohydrates and other necessary nutrients for the health of the body.

If you exercise (I hope not), you need a large amount of protein. It can be obtained from lean meat, fish or eggs. The yolks of eggs, moreover, can be used for cosmetic purposes (even our grandmothers were making masks of egg yolks to their hair).

Reduce caloric intake gradually

Do not create sharp stress your body. Calorie content of your diet should be reduced gradually. For a start, you can simply leave the candy and white bread and spend a week in this mode. You will begin to lose weight, the reduction of the calorie content of a daily diet of 20%.

But be careful - the to a state of exhaustion not to end. Keep pace with the care of weight. The normal is considered to lose 500 grams per week.

Eat a little bit of everything 5-6 times per day

You must take your meals 5-6 times a day, and the time between the acquisitions should be 2-3 hours. This option is most effective, because you will not experience the feeling of hunger between meals, and, consequently, will not eat more than you need.

Of the relative to the size of the serving also the need to move away. First, you can reduce the size of the food consumed in 1/3, after that, you should pay attention to its sensations. If you do not have any discomfort, half of the original size of the purchase.

The last meal should be the easiest and less the rest. The best option will be a cup of yogurt for 1-1.5 hours before sleep. It should be understood that the size of the portion depends on which of the products that it contains. For example, some sources say that 200 grams of food is enough for a reception, but this volume of cucumber very low calorie and not nutritious, and walnuts – very bold and high-calorie. Therefore, it is necessary to evaluate the calorie content of the food that you eat, and also the amount of proteins, carbohydrates and fats, a part of them.

The quality of the food is a more important factor than the quantity.

Physical activities for effective weight reduction

Avoid eating carbs and reduce the amount of fats

Whenever possible, abandon the sweet, a ferment, all types of cereals for breakfast cereals of fast preparation. The danger of eating carbs is that they are very quickly digested (and therefore quick, in fact).

Part of the energy that the body uses to maintain vital functions, and an excess of fat reserves. You should also avoid products that have been in a strong stage of processing. Therefore, they prefer white bread for wholemeal bread instead of cereal for breakfast, cook the normal, the more normal oats.

Download and print the table of index glycemic of products. Glycemic index of foods on their menu has the possibility of not having more than 60. Then your chances of acquiring lean and a healthy body to increase in many times.

With respect to the consumption of fats, then completely of them give up, will not work. Fats are necessary to our body to maintain the metabolism. There are even a number of vitamins, which are fat-soluble and you should also receive.

The body is not very willing to use from foods of fats for energy (because there are not a carbohydrate). It is easier to stock up on these fats in fat cells as a reserve for a rainy day. The amount of fat consumption should be reduced. You should avoid the intake of saturated fat (fat from animal origin and margarine), and add in your diet, even vegetable oils (olive, flaxseed, sesame).

Observe the right proportions of proteins, fats, carbohydrates in the diet

To lose weight at home went without damage to the human body must respect the right proportions of proteins, fats and carbohydrates in the daily diet.

For the proper functioning the body needs, to all the necessary food intake about 10% were from fat, 40% and 50% of carbs and protein – 25-35% (for those who train, you can get them from sports nutrition).

The diet must distribute to low-fat foods was 80%. Include in food products that contains a large amount of vegetable fibers. It reduces the absorption of carbohydrates and fats. The foods that contain fiber are beneficial to the functioning of the intestine and contains few calories.

Drink more water

An important moment for slimming is the normal maintenance of the water balance. At first glance, this is quite easy, but, in reality, happens that you wish to lose weight do not follow this rule. Need to drink at least 2 litres of water per day - glass through small intervals of time.

Physical activities for effective weight reduction

Physical activity is very important in the process of weight loss. To lose weight you need to (just a) spend more energy that enters the body through food. In this case, the body begins to use your fat reserves.

Help capable of the most different types of activities: sports activities and even household chores. You can highlight the most effective types of physical exercise to lose weight:

  1. Aerobics (or aerobic) active trains the heart muscle and contribute to the burning of fat throughout the body.
  2. Do jogging as well also helps to fight the excess weight.
  3. A quick walk is an excellent exercise of the body and help burn lots of calories. This aerobic load helps speed up the metabolism, and is also useful for people who have problems with spine and joints. 120 steps per minute for an area where there are some steep ascents and descents is an option of walking for weight loss.
  4. More pounds also can be of car, swimming, sports games and different weights.

A good night's sleep is important for weight loss

To lose weight and to normalize metabolism, you need to start sleeping well. When you are not sleeping well your body stands out the hormone, causing the sensation of hunger.

To prevent this from happening, it is necessary to sleep at least 7-8 hours per day. It is better to be what is called a "lark", that is, to go from about 22 to 23 hours and get up early. So the day is very healthier for the body than late, the elevation, and the seat in front of a monitor for up to three hours of the night.

So, here are a few basic guidelines so that you can get rid of the excess weight and to normalize metabolism.

The fulfillment of all the necessary rules, and clear of its execution, necessarily, will give positive results soon. The most difficult thing is to take the first step. You need to train the willpower along with the body, and forget the laziness, then, and only then, one can obtain a beautiful figure of your dreams.

Do not forget to health – all the actions should go exclusively to the benefit, otherwise, what is the meaning of a lifestyle?

The slimming process is easy and enjoyable, but if you really want, then you will certainly achieve your goal!