How to quickly and effectively lose weight at home?

nuts are good for weight loss

Wondering if you can lose weight all by yourself at home? Believe me, you are not alone in this case. Among the inhabitants of our country, overweight worries a quarter. At the same time, in the world, according to WHO statistics, about 1. 5 billion people suffer from obesity, which is about 20% of the total world population.

This relatively young disease, the massive spread of which began in the second half of the 20th century, has now become endemic. Therefore, in some countries, the problem of being overweight is dealt with at the state level, but in most cases, it is up to you to solve it yourself. Let's figure 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,
  • adequate nutrition,
  • diet
  • Physical stress.

Let's dwell on each of the aspects in more detail. But first, let's define what overweight is and how to figure out 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 are superimposed on the normal weight of a person. 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 us give an example of 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 overweight on the verge of obesity.

The reason may be:

  • genetic predisposition,
  • sedentary lifestyle,
  • binge eating.

Speaking of hereditary predisposition, we must take into account not only genetics, but also eating behavior. If there is a cult of food in the family, and the parents are overweight, then, most likely, their children will also face the same problem. 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 primary causes of obesity. Secondary obesity develops against the background of more serious diseases. Usually it is closely associated with Cushing's syndrome, pathology of the pituitary gland, thyroid gland, 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 disease to understand what to build a strategy to fight against overweight. Symptomatic obesity is treated simultaneously with the underlying disease. If it is caused by overeating, physical inactivity and heredity, a person needs to pull themselves together and change their lifestyle. In this, he will be helped by motivation and control by a specialist.

However, the most common cause of being overweight is a slow metabolism, or metabolism. This concept means the process, as a result of which the 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 improper 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, putting you on the path to healthy weight gain and wellness.

The metabolic acceleration program works in four directions at once:

  • mental attitude and motivation
  • cleaning and nutrition
  • water balance,
  • physical exercise.

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

Before choosing a method to lose weight, you need 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 useless. Motivation can be the simplest - to "fit" your favorite clothes, surprise everyone at a corporate party, improve your health.

When choosing a goal, set realistic deadlines. It is impossible to quickly lose weight that has accumulated over the years. If you are worried about an extra 10 kg, then you are unlikely to get rid of it in 14 days without harm to your health. But the 6-month deadline already seems more realistic.

How to lose weight with a good diet

proper nutrition for weight loss

No matter how quickly you want to get in shape, in any case, you will have to learn how to choose the right products and monitor your well-being. 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 involves a deficiency of certain active components.

For effective weight loss, the diet must be dominated by:

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

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

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

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

Calculate your daily calorie intake

Athletes who regularly monitor their figure eventually stop torturing themselves with exhausting diets, drying, cheat meals. They can afford desserts and their favorite sweets - just stick to the daily calorie intake. It must also be calculated for those looking for a real way to lose weight quickly.

The body needs energy to maintain its metabolism and normal functioning. Depending on age, physical parameters and level of activity, the amount of this energy may 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 contrary, will contribute to weight loss.

To calculate the daily calorie intake, use the Harris-Benedict formula, developed in 1919 and completed in 1984. Here you need to know your height in cm, your weight in kg and your age. Men additionally 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 165 cm and a weight of 60 kg. Your daily caloric intake is:
447. 6 + (9. 2x60) + (3. 1x165) - (4. 3x35) = 1364. 1

The resulting value should be multiplied by the coefficient of the level of physical activity. 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 we take a coefficient of 1. 55. Multiplying 1364. 1 by 1. 55 gives 2114 kcal.

Men calculate the daily caloric 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 178 cm tall and weighs 80 kg. 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

We return to the activity level coefficient. Let's say you don't play sports and lead a sedentary lifestyle. So, 1786 should be multiplied by 1. 2. Accordingly, your daily calorie intake is 2143 kcal.
This is the number of calories you need to consume each day if you want to stay fit.

Accordingly, to lose weight, it must be lowered (taking into account the body mass index), to gain it, it must 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 have 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 the safe minimum for yourself, contact a specialist who will take into account exactly your physical parameters, state of health and lifestyle.

Drink more water

If you don't know how you can lose weight fast, start by establishing a drinking regimen. To get rid of excess weight, you need to drink at least 1. 5 liters of water per day. This will ensure normal water-salt balance and vital activity 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:

  • an increase in blood viscosity;
  • an increase in body temperature;
  • violation of tissue oxygen supply;
  • increased breathing and heart rate;
  • feelings of nausea and thirst;
  • decrease in performance.

Scientists have found that for every kilogram of body weight you need to consume 30-40 ml of water. Accordingly, the daily norm for an adult is about 2. 5 liters. Here we are talking not only about clean drinking water, but also about the liquid contained in food and produced in the body as a result of natural biochemical reactions.

People with kidney problems are advised to use the trial sip method. Its essence lies in the fact that you should always keep a bottle of water at hand. As soon as you think you're thirsty, do a little test: take a single sip of water and stop listening to your emotions. If you have pleasant sensations, you feel pleasure and increased thirst, drink more until you quench it. If you feel discomfort, do not force yourself to drink, try later. Your body will always give you the most accurate clues, the main thing is to learn to hear it.

List of foods to avoid

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

  • ready-to-use sauces, ketchups and mayonnaise;
  • industrial sweets high in fat and sugar;
  • 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 fast, you don't need to completely eliminate fat from the diet. They are necessary for the proper functioning of the brain, immune system and internal organs. In addition, fats are necessary to maintain the health and elasticity of skin and hair. Their mass fraction in the daily diet should not exceed 20%. You can replenish your fat supply with nuts, avocados, olives or other vegetable oils.

Can a person lose weight by changing the menu

choice between healthy and unhealthy food

No matter how quickly you want to achieve your goal, the basis of weight loss should be a well-composed menu. Many nutritionists advise sticking to mono-nutrition, in which every day the basis of the menu is one 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, baked or baked vegetables, as well as vegetable broths. Avoid fried foods. Replace tea and coffee with lemon ginger water.
  2. Tuesday.Eat boiled, stewed or baked dishes made from veal, chicken or rabbit meat. Prepare about 600-900 g of meat and divide it into three equal meals. During breaks, drink water, herbal teas and decoctions.
  3. Wednesday.Prepare day three carbs. You can dilute the diet with fresh or baked fruits, vegetables, berries, natural low-fat yogurt, unsweetened coffee or tea.
  4. Thusday.The fourth day diet should contain different soups. You can alternate borscht with pickle, vegetable puree soup or beetroot.
  5. Friday.On the fifth day, add fish to the menu. You can boil it or simmer it with vegetables. Maintain water balance with water and kefir with a fat content of no more than 1%.
  6. Saturday.On the sixth day, you can add a bun 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 at the end of the week you are satisfied with the result obtained, you can try to hold on for another 1 to 2 weeks. This will help to consolidate it, and then reconsider the diet or change the strategy.

If, by following this meal plan, you were unable to achieve the goal, then the strategy was ineffective. You can continue to eat the same thing for the next few weeks or limit yourself to food a bit. You can choose a buckwheat, apple, kefir or other component diet. This means that you should set aside one day per week, during which you will only eat buckwheat, kefir or apples.

Is it possible to lose weight by following the diet

following a weight loss diet

How to lose weight quickly? Try to rethink your daily routine. It also helps maintain health, well-being and physical fitness. Nature has provided us with a biological clock that regulates digestion. For example, at 7 a. m. , they trigger the production of cortisol, an energizing hormone. That's why you should start your day with breakfast.

After about 3 hours, the energy level received in the morning decreases. 10: 00 a. m. is the best time for the first snack. It should not represent more than 10% of the daily diet.

Typically, most people eat breakfast at 1: 00 p. m. , which is about 6 hours after waking up. In this technique, you need to include most of the daily calorie intake (up to 30%). They are enough to sustain the body until dinner. If you do not compensate for the daily calorie intake, you will be attracted to unhealthy snacks and sweets. Try to eat foods with protein and complex carbohydrates at lunchtime.

If you don't stick to the eating schedule during the day, hunger may wake up in the evening, which will force you to eat everything in the fridge. The diet is necessary not only for effective weight loss - it will allow during the day to supply the body with the necessary substances to perform specific functions at different times.

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

For that:

  • practice going 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 caffeinated foods;
  • do not eat spicy, sweet and heavy foods at night;
  • practice evening walks;
  • exercise in the morning.

A deep night's sleep will help kick-start the fat burning process - and you can lose weight effectively just by getting enough sleep.

How to lose weight with exercise

exercise to lose weight

Before you start losing weight, you need to assess your physical fitness. Without sports, it is unlikely that you will be able to regain normal form and then maintain it for a long time. You can start with home workouts, gradually connecting complex sports equipment, then classes in the gym. Strength exercises and complex acrobatic stunts are not recommended when you are in a calorie deficit.

To burn accumulated fat, you need to focus on:

  • cardio exercises;
  • dancing;
  • aerobic;
  • easy shopping.

The easier it is for you to complete them, the more time and energy you can devote to them. To start, 30 minutes a day is enough. Additionally, this time should be spent working 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 shape the straight 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;
  • torsion;
  • leg elevation 45 degrees, lying on the floor.

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

The hip area is considered one of the most difficult, as it takes effort to work it out at home. To visually adjust the volume of the hips, you need to perform:

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

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

How to make the legs visually slimmer

For the visual correction of the shape and volume of the legs, it is effective to use different types of squats. They can be done with or without weights, with or without bends, and can also be combined with swings, lunges, jumps, and knee-to-chest raises. To strengthen your legs, arms and back, do the plank daily.

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