The most effective ways to lose weight at home can be divided into three categories: diet changes, regular physical activity, and mental work on yourself.
The effective way to lose weight at home is diet, exercise and correct mental attitude.
With the emergence of fast eating and new nutritional systems, many people have forgotten a simple truth: weight loss is caused by insufficient calories. But in order to lose weight without harming health, it is important to make the diet menu diverse and healthy. Which safe way to lose weight at home?
The simplest and most useful food system to follow is the food group system. It is flexible enough because it allows free choice of food from the proposed categories. The diet is carried out according to the following scheme.
- Breakfast should be the most abundant and satisfying meal. For this, please include carbohydrate and protein ingredients. For example, oatmeal cooked with skimmed milk and cheese with fruit; protein omelet and a slice of whole wheat bread with jam; a large part of yogurt is dried fruit and bananas.
- Choose complex carbohydrates and healthy fats in snacks. A small amount of dried fruits and nuts, or fruit salad and 2 teaspoons (teaspoons) are ideal. peanut butter.
- A good meal should mainly consist of complex carbohydrates and protein. Vegetable soup and grains and a small piece of meat are perfect; durum wheat pasta with mushrooms and a small piece of cheese.
- The afternoon snack should be low protein. Drink a glass of low-fat fermented milk or natural yogurt. If you can't help eating sweets, it's best to pamper yourself with this meal.
- For dinner, choose protein foods with fresh or stewed vegetables. For example, grilled grilled fish and vegetables; boiled chicken breast and vegetable salad.
Based on the recommended diet, make your own plan, and try to follow the plan clearly and don’t skip meals. Such a well-known home remedy for weight loss, such as refusing to eat dinner, will not be beneficial to the body, and it will also have an adverse effect on metabolism.
Home exercise program
Regular training is a necessary condition for success.
There is no effective way to lose weight at home that does not include sports. What should a home fat burning exercise look like?
The most effective are courses that combine aerobic exercise and strength exercise elements. Many people deliberately avoid strength training because they do not want to activate muscle growth. But this strategy is wrong. Only with a comprehensive exercise that includes all the elements can you form a beautiful, healthy and harmonious body.
The course should be conducted according to the following plan.
- Warm up.
- Power interval. In 3 minutes, you need to do 3 exercises for each muscle group (legs, arms, back and abdomen).
- Aerobic exercise-1 minute of vigorous exercise. Jump, run in place, windmill.
- Repeat points 2 and 3 2 more times to calculate the required muscle group.
- Repeat all intervals 1-2 times.
- Stretch and relax.
One of the most intense ways to lose weight at home is to do a combination exercise 3-4 times a week. If you want to see the results faster, please add 1 aerobic exercise. You can roller skating, jogging or cycling.
The psychology of successful weight loss
As you know, slimness starts at the head. The right attitude is the main way to lose weight at home. Despite many difficulties, he helped to move forward. In order to make the new diet and sports activities only bring about a positive life, psychologists recommend that you equip yourself with the following psychological skills:
- Don't give up the food you like completely. Don't choose foods or diets that you don't allow. Practice has shown that the result is decomposition, and it is difficult to restore diet or proper nutrition afterwards.
- Leave it for tomorrow. If you really want to eat taboo food at night, please make an agreement with yourself and eat it again tomorrow morning.
- Small steps. Set small goals and even celebrate small achievements. Stop eating cakes, complete the diet in the first week of the diet, or successfully complete a challenging exercise? Be sure to treat yourself as a fun little thing-watch a good movie or go for a massage.
- Give yourself some time. Even if you only need to lose a few pounds, take some time. It is planned to reduce no more than 500 grams per week.
By combining these family weight loss methods, you will get lasting and impressive results.