How to lose weight quickly and effectively at home?

walnuts are good for weight loss

Wondering if you can lose weight on your own at home? Believe me, you are not alone in this. Among the inhabitants of our country, concerns about being overweight every quarter. At the same time, around the world, according to WHO statistics, about 1. 5 billion people suffer from obesity, or about 20% of the total world population.

This relatively young disease, whose mass spread began in the second half of the 20th century, has now become rampant. Therefore, in some countries the problem of overweight is addressed 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:

  • motivation,
  • proper nutrition,
  • regime
  • physical stress.

Let us 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

smoothies for effective weight loss

Obesity can develop independently or against the background of another disease. In ordinary life, it can be grams and kilograms, which overlap a person's normal weight. 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, this indicates the presence of extra pounds, more than 30 - obesity.
Let's take a calculation example. A 165 cm tall girl weighs 80 kg. Substitute our values in the formula:

80 / 1. 652 = 80 / 2. 7225 = 29. 38

BMI 29, 38 indicates overweight on the verge of obesity.

The reason could be:

  • genetic predisposition,
  • sedentary lifestyle,
  • binge.

Speaking of hereditary predisposition, it is necessary to take into account not only genetics, but also eating behavior. If there is a food cult in the family and the parents are overweight, their children will most likely face the same problem as well. 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, gonads and hypothalamus. The accumulation of fatty 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 to understand what to build a strategy to combat excess weight. Symptomatic obesity is treated at the same time as the underlying disease. If it is caused by overeating, physical inactivity, and heredity, a person needs to get back on their feet and change their lifestyle. In this he will be helped by the motivation and supervision of a specialist.

However, the most common cause of excess weight is a slow metabolism, or metabolism. This concept indicates 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 due to 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 will be able to bring your metabolism back to normal, setting you on the path to achieving a healthy weight and well-being.

The metabolic acceleration program works in four directions simultaneously:

  • mental attitude and motivation
  • cleansing and nutrition
  • Water balance,
  • physical exercise.

Where to find the motivation to lose weight as quickly as possible

Before choosing a method for losing weight, it is necessary to determine the goal and choose a reward for achieving it. If you don't know why you are losing weight, any attempt will seem futile. The motivation can be the simplest: "fit" into your favorite clothes, impress everyone at a company party, improve your health.

When choosing a goal, set realistic deadlines. It is impossible to quickly lose the weight 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

proper nutrition to lose weight

No matter how fast you want to get in shape, you will need to learn how to choose the right products and monitor your well-being in any case. The daily diet should be rich in nutrients, but at the same time correspond to the daily calorie intake. This is what distinguishes proper nutrition from a diet that implies a deficiency of some active components.

For effective weight loss, the diet needs to be dominated by:

  • raw, baked or stewed vegetables and fruit with a low glycemic index;
  • vegetable or animal proteins (chicken, turkey, lean fish, rabbit meat, seafood, eggs);
  • complex carbohydrates (whole grains, wholemeal bread, durum wheat pasta).

Eating a healthy, balanced diet will help you stay positive and hit the scales faster.

Experts suggest using the dish rule to form the diet: during breakfast, 60% of the dish should be protein / 40% fat. For lunch: ½ - vegetables and root vegetables + fruits and berries, ¼ - side dish of complex carbohydrates, ¼ - protein food. For dinner, 50% vegetables / 50% proteins.

If you prefer dietary restrictions, you should add vitamin-mineral complexes to your daily diet to support healthy digestion.

Calculate your daily calorie intake

Athletes who regularly check their figure eventually stop torturing themselves with exhausting diets, dehydration, messy meals. They can afford desserts and their favorite sweets - just stick to their daily calorie intake. It is also necessary to calculate this for those who are looking for a real way to lose weight fast.

The body needs energy to maintain metabolism and normal functioning. 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 calorie 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 integrated 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 165cm and a weight of 60kg. 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 the coefficient of the physical activity level. 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 1-2 times a week. This is the average level of activity, so let's take a coefficient of 1. 55. Multiplying 1364. 1 by 1. 55, we get 2114 kcal.

Men calculate their 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 who is 178cm tall and weighs 80kg. 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

Let's go back to the activity level coefficient. Let's say you don't play sports and lead a sedentary lifestyle. Hence, 1786 must be multiplied by 1, 2. As a result, your daily calorie intake is 2143 kcal.
Here's how many calories you need to consume each day if you want to stay fit.

Accordingly, for weight loss it must be lowered (taking into account the body mass index), to achieve it it should 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.

However, remember: to lose weight, you need to eat. Therefore, you shouldn't 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 the minimum of safety for yourself, contact a specialist who will exactly take into account your physical parameters, state of health and lifestyle.

Drink more water

If you don't know how to lose weight quickly, start by establishing a diet. 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 water-salt balance and vital activity of the body. In order 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 of oxygen supply to tissues;
  • increased breathing and heart rate;
  • feelings of nausea and thirst;
  • decreased performance.

Scientists have found that for every kilogram of body weight it is necessary to consume 30-40 ml of water. As a result, the daily norm for an adult is about 2. 5 liters. Here it is not just 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 it is necessary to keep a bottle of water at hand. As soon as you think you are thirsty, do a little test: just take a sip of water and stop, listening to your emotions. If you feel pleasant sensations, you feel pleasure and an increased thirst, drink more until it is quenched. If you feel discomfort, don't force yourself to drink, try later. Your body will always give you the most accurate clues, the important thing is to learn to feel it.

List of foods to avoid

With proper nutrition, you can not only lose weight quickly, but also maintain the final shape. To do this, it is necessary to exclude harmful foods from the diet:

  • ready-made sauces, ketchup and mayonnaise;
  • factory sweets rich in fats and sugars;
  • packaged juices;
  • sweet carbonated drinks;
  • Fast food;
  • alcohol, characterized by a high calorie content and the ability to retain water in the body for a long time.

To lose weight quickly, it is not necessary to completely remove fat from the diet. They are necessary for the brain, immune system and internal organs to function effectively. In addition, fats are needed to maintain the health and elasticity of the skin and hair. Their mass fraction in the daily diet should not exceed 20%. You can replenish your fat supply with nuts, avocado, olive, or other vegetable oils.

A person can lose weight by changing the menu

choice between healthy and unhealthy food

No matter how fast you want to reach your goal, the basis for losing weight should be a properly composed menu. Many nutritionists recommend sticking to a mono-nutrition, in which each day the basis of the menu is a product or group of products.

If you are interested in this approach, consider your approximate diet for a week.

  1. 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 water and ginger.
  2. Tuesday.Eat boiled, stewed or baked dishes based on veal, chicken or rabbit. Prepare about 600-900 g of meat and divide it into three equal meals. During breaks, drink water, herbal teas and decoctions.
  3. Wednesday.Make the third day carbohydrate. You can dilute your diet with fruits, vegetables, fresh or baked berries, natural low-fat yogurt, unsweetened coffee or tea.
  4. Thursday.The fourth day diet should contain several soups. You can alternate borscht with pickles, vegetable puree soup or beetroot.
  5. 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 no more than 1%.
  6. On Saturday.On the sixth day, you can add a sandwich or muffin to your diet. But to stick to the plan, don't overdo the amount of cooking.
  7. Sunday.You can dilute the diet with boiled potatoes and other vegetables with spices and seasonings.

If by the end of the week you are satisfied with the result, you can try to hold on for another 1-2 weeks. This will help to consolidate it and thus to reconsider the diet or change the strategy.

If, following this meal plan, you have not been able to reach the goal, the strategy has been ineffective. You can continue to eat the same for the next few weeks or limit yourself to food a little. You can choose a buckwheat, apple, kefir, or other one-component diet. This means that you need to set aside one day a week, during which time you will only eat buckwheat, kefir or apples.

It is possible to lose weight by following the regimen

following a weight loss regimen

How to lose weight fast? Try rethinking your daily routine. It also helps maintain health, well-being and fitness. Nature has provided us with a biological clock that regulates digestion. For example, at 7 in the morning, they activate the production of cortisol, a hormone that gives energy. That's why you should start the day with breakfast.

After about 3 hours, the energy level received in the morning decreases. 10: 00 is the best time for the first snack. It should represent no more than 10% of the daily diet.

As a rule, most people have lunch at 1pm, which is about 6 hours after waking up. In this technique, it is necessary to include most of the daily calorie intake (up to 30%). They are enough to support the body until dinner. If you don't compensate for your daily calorie intake, you will be drawn to unhealthy snacks and sweets. Try to eat foods containing complex proteins and carbohydrates at lunchtime.

If you don't follow your meal plan during the day, hunger may wake you up in the evening, forcing you to eat everything in the refrigerator. 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 in several hours.

You can effectively fight excess weight with the help of sleep. Swedish scientists have found that people suffering from sleep deprivation consume much more food. Sometimes this difference is 40%. The same can be said of people who are tormented by nightmares. So, if you want the easiest and most effective way to lose weight, start with adequate sleep.

Because of this:

  • 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 containing caffeine;
  • do not eat spicy, sweet and heavy food at night;
  • enjoy evening walks;
  • exercise in the morning.

A sound night's sleep will help activate the fat burning process, and you can effectively lose weight only by getting enough sleep.

How to lose weight with exercise

exercise for weight loss

Before you start losing weight, you need to assess your fitness. Without sport, it is unlikely that you will be able to return to a normal shape and thus 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 acrobatic stunts are not recommended when you have a calorie deficit.

To burn the accumulated fat, you need to focus on:

  • cardio exercises;
  • to dance;
  • aerobics;
  • easy runs.

The easier it is for you to complete them, the more time and energy you can devote to them. It takes 30 minutes a day to start. In addition, this time should be devoted to training the whole body, especially the abdomen, hips and legs.

How to tighten the abdomen and thighs

You need to start losing weight with exercises that help draw the rectum and oblique abdominal muscles. They will help reduce the volume of the chest and waist. These exercises include:

  • body lifting;
  • press exercises;
  • the body tilts left and right;
  • to twist;
  • leg lift 45 degrees, lying on the floor.

One of the best sports equipment for home workouts is an ordinary chair with a back. Sitting on it, place your hands on the seat and gradually raise your legs parallel to the floor. A few sets of 20-25 repetitions are sufficient, performed for 20 minutes with short breaks.

The hip area is considered to be one of the most difficult, as it requires effort to train at home. To visually adjust the volume of the hips, you need to do:

  • slow squats,
  • squat in the "sumo" or "plié" pose,
  • squat on one leg - "pistol".

If you regularly perform leg swings, you can train the inner surface of the thigh and reduce it in volume.

How to make the 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 performed with or without weights, with and without tacks, and can also be combined with swings, lunges, jumps and knee-to-chest lifts. To strengthen your legs, arms, and back, do the plank every day.

We are confident that with the right weight loss approach you will achieve great results. The main thing is to lose weight with care and love for yourself. Good luck!