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Weight loss at home: the program, methods and recipes

Both women and men think about their figure and weight.

And it’s not only in beautiful appearance, but also in good health, which is difficult to talk about when extra pounds prevent the full functioning of internal organs and cause depression and apathy.

In order to properly and safely for physical and mental health to lose weight at home, it is important to follow a few rules:

  1. The right mood. Try to live a full life, and treat even the smallest result with joy. Do not scold yourself for breakdowns and try to destroy the acrid feeling of guilt for a piece of cake eaten after 6 pm with a friend.
  2. Set for yourself achievable goals. It is clear that without harm to the health of 20 kg per month is not removed. Let it be 2, 3 or 4 kg, but those who will never return.
  3. Search for support. If you decide to take up this difficult task, but there is a catastrophic lack of willpower, then you can ask for help from your household. So a little son or daughter will be happy to repeat your exercise, and your husband will eat salad instead of the traditional fried dinner. Both motivating pictures and quotes attached to the refrigerator or above the desktop will help.
  4. Try to introduce all changes gradually. This will save from unnecessary stress and breakdowns.
  5. The correct mode of the day. This is most likely the most important key to losing weight. If you are asked to record all the foods that were eaten during the day, in the evening you will be terrified. Most of the food was consumed not out of necessity, but out of habit or for company. It is also important to sleep in sufficient quantities.
  6. Water consumption It will reduce the amount of food eaten at times and fill the body with energy and vigor. It is best to use at least 2 liters per day, not including in its volume soups, tea and coffee. Drinking a glass of water before a meal will start the work of the gastrointestinal tract, as well as reduce the amount of food eaten, filling the stomach.
  7. Selection of methods for losing weight at home. They should be right for you due to physical condition and taste preferences.

To combat the extra pounds, it is time to resort to the help of a dietitian, but you can solve this issue yourself.

Take care of weight loss at home responsibly.

Remember that everything is good in moderation.

Also select exactly those methods of weight loss at home that are optimal for you.

Among the main ones of them are the following:

Diets. There are many. Enough to examine each and choose the appropriate. Popular diets such as:

  • by blood type (consists in the consumption of certain products for each type of people);
  • System -60 — a balanced diet, in which you can eat anything for up to 12 days, and then only low-calorie foods;
  • Dyukan diet (food here is limited to high-protein food and vegetables);
  • the Kremlin’s diet, the main ingredients of which are vegetables, meat, cheese and plenty of drinks, but carbohydrates are almost completely excluded;
  • mono-diet: kefir, buckwheat, apple and others.

This is only a small part of the huge variety of diets and diets.

It is worth noting that the effect of such diets is, but to sit on a particular system, especially if it includes only a few products, will not work for a long time.

And after returning to normal nutrition, the missing kilograms may reappear.

Tablets, teas and coffee, as well as chewing gums for weight loss. Their action is based on accelerating metabolism and reducing appetite. Sufficiently effective means, but not suitable for all because of contraindications. Therefore, if you decide to resort to this method, be sure to read the instructions, or even consult your doctor.

Proper nutrition. Discard everything harmful, fatty and fried. But this does not mean that you have to eat one carrot and apples. Just cook better in a double boiler. So the food will lose less nutrients and vitamins, will be less harmful to health. Do not eat in front of a TV or computer, try not to hurry anywhere. Limit the consumption of salty and sweet, as well as pastries and pastries. Do not necessarily follow the famous rule is not after 18.00. It is enough to make the last meal less calorie and spend it 3-4 hours before bedtime.

Physical exercise. This is a very effective method of losing weight. Moreover, when properly applied, it will improve not only the appearance, but also health. You can train at home both on your own program, and on video lessons from famous coaches. Most effective:

  • Fast walk. Allows you to speed up the metabolism in a natural way, and also burns fat.
  • Run. This is a good alternative to walking. Use with caution in diseases of the joints and spine.
  • Rollers, bikes, dances and mobile games. In addition to the fact that you will lose weight, you will also have a great time.
  • Power and cardio load. It is convenient to use both at home and in the gym. These are jumping with a rope, squats, bends, push-ups, exercises with dumbbells.
  • Yoga, Pilates, breathing exercises and stretching. In addition to losing weight, you will achieve peace and harmony in such studies.

In order to lose weight do not have to do every day.

It is enough to do this 3-4 times a week.

You can choose a weight loss program at home for yourself.

The main thing to remember is that it is better to start training with the easiest exercises, gradually increasing the load.

In the video below you can see a set of exercises that you can do at home.

Take note!

The best helpers in weight loss can be considered celery and broccoli.

They are low in calories and very tasty, and at the same time contain a huge amount of vitamins.

Ingredients:

  • 3-3,5 liters of water;
  • 1 onion;
  • 1 small carrot;
  • 1-2 potatoes;
  • 1 small cabbage;
  • 1 bell pepper;
  • salt and pepper;
  • greens — at will.

We proceed to the preparation of a recipe for weight loss at home.

Celery and all other vegetables cut into strips.

Pour everything into a pan of boiling water, except cabbage.

We add it not immediately, but 10 minutes before the readiness of the dish.

The total cooking time is 20-25 minutes on low heat.

Serve on the table as you can in the form of a regular first course, and as a cream soup.

And here is the video recipe for this light nutritious soup for weight adjustment:

  • low-fat chicken breast — 200-250 g;
  • 2-3 small potatoes;
  • broccoli 400-500 g;
  • 1 small onion;
  • 1 medium carrot;
  • 1 tbsp. vegetable oil;
  • salt, black pepper and herbs to taste.

In a pot of boiling water add finely chopped chicken.

After 20–25 minutes, we plant potatoes, and after another 10–15, broccoli florets.

At the same time in a pan in vegetable oil fry carrots and onions.

Add the frying in the soup for 5-10 minutes before the end of cooking.

Such a dish can be served both in liquid form and as a cream soup.

Before serving, you can add greens or low-fat sour cream to the plate — this will make the dish even tastier.

You can find the recipe for useful curd casserole here. Ideal for breakfast!

Among the many diets often distinguish the Japanese, describing it as non-starved and very tasty, especially for seafood lovers. Well, let’s study this system in the article, suddenly you will like it and will be useful.

First of all, you should understand that fast weight loss at home is impossible without harm to health and it will not be enough for a couple of weeks of infringements and labors.

Such an approach should become a lifestyle.

That is why often diets give short-term results, and the lost kilograms after them are returned.

To save the result, when you have already reached the desired weight, you should:

  1. Continue or start, if you were on a strict diet, eat a healthy and balanced diet.
  2. Do not stop training, and transfer them to a less saturated mode.
  3. Observe the mode of the day.

These simple tips for proper weight loss at home will help you live a full life without any special restrictions and at the same time save you from the appearance of excess weight.

Another useful video with a selection of physical exercises:

Of course, if you initially tune into something that breaks, the result is unlikely to be achieved.

Our dear readers decided and radically changed their lives:

Very recovered during pregnancy. After birth, the extra 15 kg prevented me from living, and every look in the mirror led to tears. When the baby was 3 months old, she decided to take care of herself. Breastfeeding and the absence of a relative nearby made it impossible to go to the gym. Engaged at home. Squatted and wrung out, cutting out free minutes. Completely changed the power system. And after a few weeks, the results made themselves felt. Today, a year later, I reveal my secret to losing weight at home, although there is no special secret, I still eat right, do exercises in the morning and walk a lot with my child. She herself did not notice how in several months she lost 20 kg. Photos attached below.

Larisa Sementsul, Moscow

I am 23. Constant stress and snacks during classes at the university did their job. From a leggy slim girl of 60 kg, I turned into a woman with a terrible figure of 81 on the scales. After graduation, she got a job as a secretary in a large company. The work on which the appearance plays a significant role helped to realize that something needs to be done.

I tried a lot of diets, but 2-3 kg dropped with such difficulty were in place in a week. On the advice of a friend, I went to a fitness center, but since there was little time after work, I really wanted to continue training, which began to give results, and I started to do it myself every day on video on my computer. A modified power system only reduced the time of my transformation. For 10 months I became a different person. 24 extra kilos disappeared almost without difficulty. Rather, it was necessary to work hard only from the very beginning, then proper nutrition and charging became a common thing and did not cause inconvenience.

Today I continue this lifestyle, as led when losing weight. Though the weight absolutely suits me. I just realized that a balanced diet and physical activity is the key to beauty and youth, health and harmony.

Inessa Stratiy, Reutov

Remember that losing weight at home should be right and careful.

It is very important to observe moderation in physical exertion, balanced nutrition and positive thinking.

This will help you not only to become slimmer, but also significantly improve your health.

And finally, about losing weight at home video review:

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