The most effective way for losing weight at home: important rules for preparing for weight loss, psychology of nutrition, physical activity, as an important element of weight loss, drug therapy - quick and effective ways of losing weight for women

Weight is an important aspect for every woman. We lose weight with our article.

At first glance, it is more difficult to reduce the weight of the house than when visiting the gym under the guidance of an experienced coach. But if you set yourself a goal - to become a healthier, fit and satisfied with yourself, then you should get acquainted with some methods, which can be used both comprehensively and separately from each other.

Important rules for preparing for weight loss

The best results of weight loss are traced in those who have prepared their body for discharge of extra pounds before using any of the methods of weight loss.

Preparation suggests:

1. Exclusion from the diet any alcoholic drinks, as well as products containing yeast (kvass, b/a beer).
2. Prohibition for use semi -finished products and fast food - a large number of calories contained in such food along with a reduced protein level, are able to significantly worsen the result of losing weight.
3. Sleep control (at least six to eight hours a day).
4. Lack of sweets in the diet, As well as products with sugar content (pepsi-caoli, sweet tea/coffee, etc.).
5. Consumption in sufficient vitamin D - for harmonious calcium metabolism and involvement in the processes of protein synthesis in the muscles. For these processes, it is necessary to spend a colossal amount of energy that appears in the body due to the breakdown of fats.

Performing these recommendations, you will help your body in a matter of days to tune in to a useful life rhythm. A noticeable weight loss will begin, which, subsequently, can stop, therefore, in order to continue weight loss, it is necessary to use more radical methods.

When monitoring food consumption, do not adhere to any diets. A rigid restriction of itself in calories can lead to an even greater weight gain, since it is necessary to manage it to a body that undergoes energy. A qualitatively reduced body weight involves the consumption of products with low calorie content and high protein content. Adhering to such a diet, you can lose weight, perhaps not so rapidly, but without the negative consequences for health.

Psychology of nutrition

1. Do not arrange a snack in the absence of a feeling of hunger. In extreme cases, you can eat some kind of vegetable or fruit, but not a sandwich or donut.
2. In order to avoid overeating, it is better to eat a little (five to six times a day, with intervals of two and a half-three hours).
3. It is recommended to eat smaller ones from a plate.
4. During a meal, you should not do something else: read, speak on the phone or watch TV.

Thus, you can lose weight quickly and effectively People with not very large overweight (with a body weight index less than 30). People with obesity of the first and second degree should not only adhere to a diet, but also add physical activity, as well as medications.

When should you seriously think about weight loss? Here are in what cases: if you feel that your health fails, as well as if the index of your weight exceeds the norm.

Important: the body mass index (BMI) is calculated is quite simple - we divide the weight in kilograms by a square of growth in meters. For example, for a woman with a height of 161 cm (1.61 m), with a weight of 65 kg, BMI is: 1.61x1.61 \u003d 2.59; 65: 2.59 \u003d 25.1.

We determine whether this result is the norm under the following table, where:

• 18.5-24.9-the weight is normal
• 25.0-29.9-Threat of obesity
• 30.0-34.9-the first degree of obesity
• 35.0-39.9-second
• 40 and above - the third

Methods of losing weight

1. The most effective technique of home weight loss is calculation of calorie consumed. This is possible when keeping a diary, using a calorie table; A special fitness application installed on a smartphone (the calculation is automatically carried out) will also have to be by the way. For accurate calculations, knowledge of its body weight is necessary, this figure is substituted in the calculated formulas. For the normal functioning of the male body It is enough to consume 30 kcal per 1 kg of weight, female -25. Carbohydrates and proteins (proteins) of a strong floor need 3-4 g/kg of weight, weak-2-3 g/kg. Considering that 1 g of protein contains 4 kcal, 1 g of carbohydrates - 4 kcal and 1 g of fat - 9 kcal, you can easily make calculus using an example of a woman with a body weight of 80 kg. For harmonious functioning of the body, it will need: 25 x 80 \u003d 2000 kcal; Of these, proteins should be: 2 x 80 \u003d 160 g (640 kcal), carbohydrates: 3 x 80 \u003d 240 g (960 kcal). Fat can be calculated as follows, subtracting the amount of proteins and carbohydrates from the total number of calories consumed in normal: 2000 - (640+960) \u003d 400 kcal (or 400/9 \u003d 44 g). Having reduced daily calorie consumption by 2-3%, you can get an excellent result in a few months.
2. The use of protein cocktails - It is also capable of bringing quick results of weight loss. Judging by the data obtained from the reviews, weight loss in the consumption of protein cocktails is quite difficult, it provides for large financial costs, but the effect is worth it - just follow the instructions.

   

3. Eat portioned Few people like it, and food with a reduced calorie content leads to snacks and a disruption of a diet.
4. To restrain the desire to consume high -calorie products will help apples -Having eaten a couple of pieces, you can drown out the feeling of hunger for a long time.
5. Do not forget about consumption of pure water. It is able to control metabolism, accelerating it and, accordingly, helping to break down the fats. If you drink 3-4 liters of water every day (with a weight of 80-100 kg), the body will be able to relieve fat deposits. Water should be exclusively natural: from the well or filtered. Tea, coffee drinks, juices, as well as water after boiling do not contribute to effective metabolism. And to make it more pleasant to drink, you can add natural ingredients to the water - fresh lemon juice, ginger or mint. The main thing is to remember: do not drink water during meals, as well as half an hour before and after a meal.

Physical activity as an important element of weight loss

1. People with overweight and want to get rid of it are perfect: cycling, sports walking, outdoor games. The main thing is to regularly train and conduct an active life (loads are needed at least three to four times a week), you need to select the types of classes individually so that they pass with pleasure. Then the result will be much better.
2. With a significant degree of obesity or the presence of CCC diseases, before starting training, you should get a doctor’s consultation. As the exercises are introduced, we advise you to keep blood pressure and pulse under control. The heart rate can be calculated in this way: 220 minus age. That is, at the age of 40 years, the pulse frequency during physical exertion should be no more than 180 beats per minute.
3. Eastern dance - Useful pastime for women with slight overweight and good health. Performing the dance of the abdomen helps to improve coordination of movements, faster weight loss in the abdomen, hips, hands.

Physical activity stimulates burning fat, therefore, the combination of diet and training helps to get rid of extra pounds more efficiently, weight loss is continuous, up to a victorious result, while losing weight, which includes only a change in the diet, can fail. It is recommended to perform exercises in a complex that affects all parts of the body, however, they can be replaced with sports walking (start from fifteen minutes a day, bringing the load time to one hour).

Types of training

1. One of the most effective methods of losing weight without a diet are considered classes with hula hup. And although the beginning of such training is associated with a rather painful sensation, but after seven days the numbers on the scales will be very pleased with you, showing a sharp weight loss.
2. To reduce volumes in the legs, it is recommended to perform squats. They can replace walking every day up the stairs (one hundred steps should be passed without respite). After 30 days of such a “warm-up”, you can start squats using any support.
3. "Planck" - It is the most effective for weight loss. It is not difficult to perform it relatively:

• lie down on the floor face down
• we align our legs, putting them side by side, resting with socks on the floor
• we press the elbows to the body
• focus on the forearms on the floor and raise the torso up

So, with a flat back and legs, we maintain immobility as long as possible. As weights decrease, such classes will be easier and, withstanding two minutes or more in the bar, increase the load, raising the body higher and focusing in the palm of your hand.

4. Stretching It is better to start muscles with the main exercise - smooth inclinations, with touches of the floor with your hands. Finding yourself in the right position, you should stand in it a little, allowing the muscles to stretch independently. Then you can set the task more complicated, performing a “butterfly” - bending over, we try to reach the knees with breasts.

Medication therapy for weight loss

There are two drugs that are recommended for the appointment of people suffering from obesity: orlistat (xenical) and sibutramin (Meridia). The use of the second drug is prohibited in European countries, due to the data on the serious effect on its heart and blood vessels. But, outside Europe, it is still prescribed for people with overweight.

• Reception of the first product does not contribute to the absorption of fat into the intestines, thereby causing a side effect - many recipients had a liquid oilseed “chair”. In addition, it is recommended to abandon the consumption of light carbohydrates.
• Losing weight at home using drugs is considered one of the most effective and, of course, it is not recommended to conduct experiments on themselves without prior consultation with a doctor. Only a specialist will tell you about the adverse reaction of the drug and highlight contraindications for health. It is recommended to resort to patients with BMI 30-35 to therapy with pills.

All of the above “home” methods of losing weight have sufficient effectiveness for people who do not have such experience. One thing should be remembered - using at the same time all methods, you will get a good result only during the first months of training, which will not be enough for the perfect result in the future.

In this case, running classes or visiting the gym is additionally recommended. Fast weight loss with medicines is impossible without a comprehensive approach to solving the problem. And the methods involved gradually, together, together with a great desire and stubborn struggle for their health, will certainly bring proper fruits - solving the problem of excess weight.

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