Wondering if you can lose weight at home on your own? Trust me, you are not alone. Every quarter of our nation's inhabitants have concerns about being overweight. At the same time, according to the World Health Organization, about 1. 5 billion people in the world suffer from obesity, accounting for about 20% of the world's total population.
This relatively young disease, which began to spread on a large scale in the second half of the 20th century, has now become rampant. So, in some countries, being overweight is dealt with at the state level, but in most cases, it's up to you. Let's figure out how to independently build an effective weight loss program without compromising your health.
To achieve your goals, you need to pay attention to:
- proper nutrition,
- physical stress.
Let's discuss each aspect in more detail. But first, let's define what being overweight is and how to understand you have it.
Concept and causes of overweight
Obesity can develop independently or in the context of another disease. In everyday life, it can be grams and kilograms, superimposed on a person's normal weight. To understand how redundant they are, you need to calculate the BMI. It is determined by dividing weight (kg) by height squared (meters):
BMI = weight (kg)/height2 (m2)
If you get a number over 25, this indicates the presence of extra weight, over 30 - obesity.
Let's take an example of a calculation. A girl with a height of 165 cm weighs 80 kg. Substitute our values into the formula:
80 / 1. 652 = 80 / 2. 7225 = 29. 38
A BMI of 29. 38 indicates that overweight is on the verge of obesity.
reasons may be:
- genetic susceptibility,
- a sedentary lifestyle,
When it comes to genetic predisposition, it’s not just heredity to consider, but dietary behavior as well. If there is a food cult in the family and the parents are overweight, chances are their children will face the same problem. If parents don't play sports, live a sedentary lifestyle, and spend all their free time at home watching TV, these habits can be passed on to their children.
These are the causes of primary obesity. Secondary obesity develops in the context of more severe disease. Often closely associated with Cushing's syndrome, pituitary, thyroid, gonad, and hypothalamus pathology. The accumulation of adipose tissue may be the result of taking antidepressants, corticosteroids, and female hormone medications.
It is necessary to distinguish primary from secondary disease in order to understand how to develop strategies to combat overweight. Symptomatic obesity is treated concurrently with the underlying disease. If it is caused by overeating, lack of exercise, and genetics, a person must pull themselves together and change their lifestyle. In this regard, he will be helped by expert motivation and control.
However, the most common cause of being overweight is a slow metabolism or metabolism. This concept implies a process in which substances obtained from food are broken down and the energy needed to sustain all processes in the body is released. In general, metabolism slows down due to poor diet and lifestyle, and it slows down with age.
The good news is that a slow metabolism can be normalized. One step at a time, you'll be able to get your metabolism back on track, putting you on the path to gaining a healthy weight and happiness.
The Metabolic Boost Program works in four directions simultaneously:
- mental attitude and motivation
- Cleansing and Nutrition
- water balance,
- Physical exercise.
Where to find motivation to lose weight ASAP
Before choosing a weight loss method, you need to identify goals and choose rewards for achieving them. If you don't know why you want to lose weight, any attempt will be pointless. The motivation can be the simplest - "fit" your favorite clothes, surprise everyone at a company party, and improve your health.
When choosing goals, set realistic deadlines. It's impossible to lose weight fast over the years. If you're worried about the extra 10kg, you're unlikely to get rid of them in 14 days without harming your health. But the six-month deadline already looks more realistic.
How to lose weight with proper nutrition
No matter how fast you want to get in shape, you must learn how to choose the right products and monitor your health. The daily diet should be rich in nutrients, but at the same time it should correspond to the daily caloric intake. This is what separates proper nutrition from diets that suggest a deficiency in certain active ingredients.
For effective weight loss, the diet must start with:
- Raw, roasted or stewed vegetables and fruits with a low glycemic index;
- Plant or animal protein (chicken, turkey, lean fish, rabbit, seafood, eggs);
- Complex carbohydrates (whole wheat, whole wheat bread, durum wheat pasta).
Eating a healthy, balanced diet will help you stay positive and get to scale faster.
Experts recommend using the plate rule to shape the diet: At breakfast, the plate should be 60% protein/40% fat. Lunch: ½ - vegetables and root vegetables + fruits and berries, ¼ - complex carbohydrate side dishes, ¼ - protein foods. For dinner, 50% vegetables/50% protein.
If you like to limit food, you should add a vitamin-mineral complex to your daily diet to support healthy digestion.
Calculate your daily calorie intake
Athletes who constantly monitor their bodies will eventually stop torturing themselves with exhausting, dry, cheat meals. They can afford desserts and their favorite sweets—as long as they stick to their daily calorie intake. For those looking for a really quick way to lose weight, it's worth doing the math too.
The body needs energy to maintain metabolism and function properly. The amount of this energy may vary depending on age, physical parameters, and activity level. If the calorie intake exceeds 15-20%, i. e. a person consumes more food than the body needs, it gradually leads to obesity. Conversely, a 15-20% calorie deficit will aid weight loss.
To calculate daily calorie intake, use the Harris-Benedict formula developed in 1919 and supplemented in 1984. Here, you need to know your height (cm), weight (kg) and age. The use coefficient was 88. 36 for men and 447. 6 for women. Other coefficients of stability 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, 165 cm tall and weighs 60 kg. Your 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 a factor for the physical activity level. It can be minimum (1. 2), low (1. 375), medium (1. 55), high (1. 725) and very high (1. 9).
Say you go to the gym 1-2 times a week. This is the average level of activity, so we use a factor of 1. 55. When multiplying 1364. 1 by 1. 55, we get 2114 kcal.
Men calculate daily calorie 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 with a height of 178 cm and a weight of 80 kg. The calculation will be done 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. Say you don't play sports and live a sedentary lifestyle. Therefore, 1786 must be multiplied by 1. 2. So your daily calorie intake is 2143 kcal.
This is the number of calories you need to consume each day if you want to stay healthy.
So for weight loss it needs to go down (considering BMI) and for gain it should go up. If you plan to lose weight slowly, safely, and long-term, reduce your daily calorie intake by 250 calories. If you want to lose weight faster - 500 calories a day.
But, remember: 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. To accurately calculate your own safe minimum, contact an expert who will accurately take into account your physical parameters, health and lifestyle.
Drink more water
If you don't know how to lose weight fast, start by establishing a drinking regimen. To get rid of excess pounds, you need to drink at least 1. 5 liters of water a day. This will ensure normal water and salt balance and vital activities 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:
- increased blood viscosity;
- increased body temperature;
- Violation of tissue oxygen supply;
- increase breathing and heart rate;
- nausea and thirst;
- Performance drops.
Scientists have found that 30-40 milliliters of water need to be consumed per kilogram of body weight. Therefore, the daily standard for adults is about 2. 5 liters. Here we are not only talking about clean drinking water, but also the fluids contained in food, and the fluids produced in the body as a result of natural biochemical reactions.
The test SIP method is recommended for people with kidney problems. The essence of it is that you need to have a bottle of water on hand at all times. Once you feel thirsty, take a quiz - take a sip of water, then stop and listen to your emotions. If you feel pleasant, you feel pleasure and increase your thirst, drink plenty of water until your thirst is quenched. If you feel sick, don't force yourself to drink and try again later. Your body will always give you the most accurate clues, and the main thing is to learn to listen.
List of foods to avoid
With proper nutrition, you can not only lose weight quickly, but also maintain your final shape. To do this, you need to exclude harmful foods from your diet:
- ready-made sauces, ketchup and mayonnaise;
- Factory-made candies rich in fat and sugar;
- packaged juice;
- sweet carbonated beverages;
- fast food;
- Alcohol, which is characterized by its high calorie content and its ability to retain water in the body for a long time.
To lose weight fast, you don't need to completely remove fat from your diet. They are necessary for the brain, immune system and internal organs to work efficiently. In addition, fat is necessary for maintaining the health and elasticity of skin and hair. Their mass fraction in the daily diet should not exceed 20%. You can supplement your fat supply with nuts, avocado, olive oil, or other vegetable oils.
Can a person lose weight by changing the menu
No matter how fast you want to achieve your goals, the foundation of weight loss should be a menu with the right mix. Many nutritionists recommend sticking to a single nutrition, where the basis of each day's menu is one product or group of products.
If you're interested in this approach, consider your approximate diet for a week.
- on Monday.On the first day, try to eat only fresh, boiled, stewed, or roasted vegetables, as well as vegetable broth. Avoid fried foods. Replace tea and coffee with lemon and ginger water.
- Tuesday.Eat boiled, stewed, or grilled dishes made from veal, chicken, or rabbit. Prepare about 600-900 grams of meat and divide into thirds. During breaks, drink water, herbal tea and decoction.
- Wednesday.Do carbs on the third day. You can dilute your diet with fresh or roasted fruits, vegetables, berries, naturally low-fat yogurt, and unsweetened coffee or tea.
- Thursday.The diet on the fourth day should consist of different soups. You can alternate borsch with kimchi, vegetable puree, or beetroot.
- Friday.On the fifth day, fish was added to the menu. You can boil or stew it with vegetables. Water balance with water and kefir with no more than 1% fat.
- Saturday.On the sixth day, you can add buns or muffins to your diet. But stick to the plan and don't over bake.
- Sunday.You can dilute your diet with boiled potatoes and other vegetables with spices and seasonings.
If by the end of the week you are satisfied with the results, you can try to stick with it for another 1-2 weeks. This will help cement it and then rethink your diet or change your strategy.
If you can't achieve your goals with this meal plan, then this strategy is ineffective. For the next few weeks, you can continue to eat the same foods, or limit yourself. You can choose from buckwheat, apple, kefir, or other single-component diets. This means you need to set aside one day a week during which you will only eat buckwheat, kefir or apples.
Is it possible to lose weight by following a regime
How to lose weight fast? Try to rethink your daily life. It also helps maintain health, fitness and fitness. Nature provides us with a biological clock that regulates digestion. For example, at 7 a. m. , they trigger the production of cortisol, an energy-boosting hormone. That's why you should start your day with breakfast.
After about 3 hours, the energy level received in the morning drops. 10: 00 is the best time to snack for the first time. It should make up no more than 10% of the daily diet.
Typically, most people eat lunch at 13: 00, which is about 6 hours after waking up. In this technique, you need to include most of your daily calorie intake (up to 30%). They are enough to support the body until dinner. If you don't make up your daily calorie intake, you'll be drawn to unhealthy snacks and sweets. Try eating foods with protein and complex carbohydrates at lunchtime.
If you don't eat as planned during the day, you may feel hungry at night, which will force you to eat everything in the refrigerator. The regime is not only required for effective weight loss - it provides the body with the substances it needs to perform specific functions at different times during the day.
You can effectively combat excess weight with the help of sleep. Swedish scientists have found that people who lack sleep eat more food. Sometimes the difference is 40%. The same goes for people who are tormented by nightmares. So if you want the easiest and most effective way to lose weight, start with proper 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 where you sleep before going to bed;
- Avoid foods that contain caffeine;
- Avoid spicy, sweet and heavy food at night;
- practice evening walks;
- Exercise in the morning.
Sleeping late at night will help activate the fat burning process - as long as you get enough sleep, you can lose weight effectively.
How to lose weight with exercise
Before you start losing weight, you need to assess your fitness. Without exercise, you're unlikely to get back into a normal body shape and stay in shape long-term. You can start with a workout at home, gradually connect complex exercise equipment, and then take a class at the gym. Strength exercises and complex acrobatics are not recommended when you are in a calorie deficit.
To burn accumulated fat, you need to focus on:
- Aerobic exercise;
- Aerobic exercise;
- Easy to run.
The easier it is for you to complete them, the more time and effort you can spend on them. First, 30 minutes a day is enough. Also, this time should be spent exercising your entire body, especially your abs, glutes, and legs.
How to Tighten Your Abs and Thighs
You need to start losing weight with exercises that help straighten your abs and obliques. They will help reduce bulk in the chest and waist. These exercises include:
- body lift;
- news practice;
- body leaning left and right;
- Raise your legs 45 degrees and lie on the floor.
One of the best exercise equipment for home workouts is a regular chair with a backrest. Sit on it with your hands on the seat and gradually raise your legs parallel to the floor. A few sets of 20-25 reps are sufficient, for 20 minutes with short breaks.
The buttocks area is considered one of the most difficult areas because it requires exercise at home. To visually adjust the volume of your hips, you need to do the following:
- slow squat,
- Squat in a "sumo" or "plie" position,
- Squat on one leg - "Pistol".
If you do leg swings a lot, you can work the inner surface of your thigh and reduce its volume.
How to make legs visually slimmer
For visual correction of leg shape and volume, the use of different types of squats is effective. They can be performed with or without weights, with or without turns, or combined with swings, lunges, jumps, and knee-to-chest raises. To strengthen your legs, arms, and back, do planks every day.
We are sure that with the right weight loss method, you will achieve great results. The most important thing is to lose weight by caring and loving yourself. good luck!