The most effective ways to lose weight at home

To lose weight at home is not as easy as it seems, because the class in the gym under the supervision of a coach is significantly more effective than self-training-on-site. But if there is a great desire to achieve results is possible. The purpose of this article is most effective ways to lose weight at home. All the proposed methods can be used separately or simultaneously ‒ they each other do not hinder.

slimming

What you need to get rid of?

Before you know, what are the most effective ways to lose weight, you need to prepare your body fat loss process, but there are no special rules, just will not do.

  1. No alcohol. The slimming process is not possible by a simultaneous intake of alcoholic beverages and all products based on yeast, which contains kvass and non-alcoholic beer.
  2. Remove processed foods and fast food. High-calorie foods with low protein content will not achieve results.
  3. Normal sleep should be at least 6-8 hours a day.
  4. The exclusion of foods with high sugar content and aerated water, Cola, sweet tea and coffee, chocolate and other sweets in the diet the process of losing weight would be gone.

Meets the conditions defined in the list, just a few days forcing the body to adapt to a healthy lifestyle. The weight began to clearly decline, but at some point quit, arrange to work with the new system. Continue losing weight, you need more drastic measures.

Control food intake

Not diet! No need to spoil your body, flirting with him, trying to figure out its features. Sensing the malnutrition that the first chance he gets so a lot of that inventory weight instead of reducing rising. Weight loss is a subtle approach, which allows you to put your body low-calorie foods, which are low in fat and very high protein content. Such a substitution most people have is seamless, and the weight is slowly but surely declining.

The most effective way to lose weight at home is to learn how to count calories. Lots of options: start a diary, and print a table of calories and affix the characters, and can install as phone fitness program, that everything is done independently. In any case, the correct calculation you need to input data, with which to get acquainted.

A little bit of math

The most effective ways to lose weight to start the calculations, which are quite simple and does not require knowledge of higher mathematics. You just have to know the exact weight and replace it with a formula.

  1. Normal functioning of the body people should consume 30 calories per pound of body weight, and women – 25.
  2. Men's need for carbohydrates and proteins is 4 and 3 grams per kilogram of body weight, respectively. Women are slightly less than – 3 and 2 grams per kg.
  3. Calories compounds is quite simple: one gram of protein contains 4 kcal, 1 g carbohydrates – 4 kcal, while one gram of fat ‒ 9 kcal.
diet

Then there is the simple math that can be applied, for example. For example, the income are: gender – women, weight ‒ 80 kg.

  • activity the body needs to consume 25 x 80 = 2000 kcal;
  • proteins has received 2 x 80 = 160 grams (or 160 x 4 = 640 calories);
  • carbohydrates - 3 x 80 = 240 grams (or 240 x 4 = 960 calories);
  • fats is calculated mathematically, subtract proteins and carbohydrates of the total consumption: 2000 – (640+960) = 400 kcal (or 400 / 9 = 44 grams).

Cutting calorie intake is not more than 2-3% daily for several months can achieve excellent results.

Protein shakes

The fastest and most effective way to lose weight offer companies that produce protein shakes. Studies around the world have shown the effectiveness of the product. There is no deception and no representatives, and agents, and there was not. Judging by the numerous reviews, weight loss protein shakes very difficult, expensive, but effective.

To achieve the result you must comply with all the requirements defined in the instructions for use. This is the most important factor when losing weight protein. Portion control is quickly bored and makes a low-calorie food to make snacks. Very few people get to the finish line. Judging by the numerous reviews, curb your impulses to eat fattening food can apples. Pounds it eat not necessary, because they have a lot of sugar, but you can curb your appetite, they can take a long time.

Healthy food and living water

Figuring out what is the most effective way to lose weight at home, many people forget the source of life – water. As you know, Bracer controls metabolism, and the faster, more efficiently burn fat. Easy water consumption of approximately 3-4 liters per day (weight 80-100 kg) force the body to burn fat. We talk about living water, which is extracted from wells or water from the tap is already treated. Tea, coffee, juice, boiled water, your metabolism will not start.

It is clear that the use of tasteless water quickly get bored. To avoid this, you can give it a taste – fresh lemon juice, ginger or mint leaves perfectly cope with this task. The only warning that you should always remember: don't wash down food with water. It is recommended to water do not touch for 30 minutes before and after meals.

wrap

Wrap weight loss

The most effective way to lose weight without dieting provide the creators of the fitness Hoop. Large Wheels with spikes at first only to raise a laugh among the buyers. However, after a few years the media has many positive reviews about its effectiveness in the process of losing weight.

Many people who want to get rid of the fat, are looking for easy solutions, which is simply not. Work hula upupam the initial stage (the first week) quite painful – rotating at high speed waist Hoop spike damage to the skin even through clothing. As a result, many beginners, which has seen bruises on the waist and abdomen, refused to exercise the Hoop, hoping to find something easier on yourself. In fact, this is not worth it. We just have to endure the pain, every week is forgotten, because the body is able to adapt to pain, and the figures on the scales will fall dramatically ‒ no bruises already is.

The real question

And if the waist fat to expel only the feet, he takes a very long time. To achieve the result one movement is not enough, we need more drastic measures. The most effective way to lose weight in the legs is the squat. Many do this exercise at first very difficult, so the fitness trainers recommended to include in your daily workout to climb up the stairs. The first month of classes, it is recommended to take 100 steps without stopping.

Scattered blood in the arteries in just a month Hiking the stairs, you can start squats. This requires the solid support of (a door, for example) and one chair. Process damping is important is that sitting on a chair is not necessary – it only protects against a fall. Exercise is limited abduction of the hips back and bend knees 90 degrees (your back remains straight). Feeling under the chair, you need to quickly clean up.

Static exercise

Static exercise "plank" is the most effective way to lose weight. Reviews about the only positive. "Plank" is quite simple. You need to lie on the floor face down. Legs align, assemble and rest on the floor directness evidence at poorest once. Elbows pressed to the body, focus on your forearms into the floor and lift the body up. Aligning the back and legs remain in a stationary state the maximum amount of time. According to numerous reviews, the first minute of the "strap" seems like an eternity.

Weight loss this exercise is easier, so learning to stand "limit" a couple of minutes, you can increase the load by raising the case above, you need to rest your palms on the floor.

exercises

Stretching helps

Many of the trainers, using the most effective ways to lose weight, incorporate a set of exercises for stretching. At first the task seems impossible, but this impression is deceptive. In fact, the human body at any age and any body type allows you to quickly stretch the right muscles, including the splits. Naturally, this requires daily practice.

The basic exercise that you want to learn how to tilt with the touch of your hands on the floor. No sudden movements, you need to do. Becoming in a position enough to relax for a few minutes, the muscles themselves will stretch as it is possible. Learning to touch the floor, you can move on to more complex exercises – butterfly, tipped, touch the breast to the knees and other gymnastics techniques, which can be found in the future.

Finally,

All of the above methods are effective enough for beginners who want to lose weight at home. Simultaneous use of all the methods give a good result in the first month of training, but in the future will not be enough for effective weight loss. In any case, have to jog or visit the gym. For beginners, who are looking for the most effective way to lose weight in a week is unlikely to find a solution, although the use of chemicals. If this were possible, no one would seek ways to. In order to achieve results you great desire and hard work ‒ the only way to solve weight problems.