The answer to the question: "How to lose weight fast at home? " Thousands of "nutritionists" and millions of motivating book authors on Instagram do not even want to go into it.
Another consumer needs to visit the site and buy equipment. Therefore, instead of losing weight often and leading a normal life, she later becomes either a thin woman, but is closely tied to diets and so-called proper nutrition, or a man who is tired of hunger strikes and overeating.
And what about the modern analogue of the grandmother's notebook recipes - social networks, a diet and training on some vegetables here and there is not clear for whom the training is prepared only from the jumps. All this usually leads to an unknown place, not to the goal. However, you can lose weight both at home and with a coach. The only question is how ready you are for an effective fast weight loss protocol.
Rapid weight loss in terms of physiology.
Medical sources say that anything that causes weight loss of more than 500 grams per week is a notorious way to lose weight fast. Why is the world dependent on these pounds? Because only in this ratio, the level of stress in losing weight is minimal, and the risk of exacerbation of chronic diseases is reduced to almost zero.
There is another advantage of slow weight loss - it is less likely to lower muscle mass than normal, and therefore it is possible to achieve a slower metabolism after the diet. Conveniently, you will be able to eat normally and maintain your new weight with difficulty. Losing weight so fast at home is psychologically easier and generally more in line with our goals. However, it is available only in the following cases:
- man already has the ability to manage his diet. It doesn't matter how he does it, but he knows how to do it. Portions can be drawn and recorded in an online diary or application. You can draw a schematic "plate" and reduce the amount of carbohydrate garnishes lying on it by increasing the portions of vegetables. You can count the number of spoons, as some do. Before starting to lose weight quickly at home, a person needs to know exactly how much he is eating at the moment, while doing so, and how to avoid eating if controversial social situations arise;
- A person is well prepared and physical activity is available to him, which allows him to get rid of 700-1000 kcal in one session. In other words, you should be able to run at a speed of 6. 30 minutes per kilometer, lift heavy weights with joy, or even knock on the kettle. Step aerobics, zumba and other "high-tech" fitness classes do not solve the problem, because adapting to them comes faster than simple sports loads. Or our hero will have to attend 2 aerobics classes a day;
- the person has no eating problems. This is not only about anorexia and bulimia, but also about "undiagnosed diseases". For example, eating too much caused by a flow of emotions or fear of eating different foods. In general, the less emotion and suffering there is at this stage, the better;
- no diseases of the nervous system, heart, blood vessels, kidneys, liver, gastrointestinal tract;
- there is no stress or sudden change in life. For this simple reason, it is not recommended for young mothers to lose weight fast. A simple routine change can cause significant damage to mental and physical health.
How to lose weight fast at home?
There are not many scientifically based protocols for losing weight fast. Only one of them is available for beginners. For starters, let's say "clean nutrition, strength and cardio. "
A simple diagram will help you organize your diet:
- breakfast- part of proteins, part of fat. Without significant "problems" for the majority of mankind, the problem is solved with 2 fried eggs and some vegetables for the taste of a snack - complex carbohydrates, proteins, fiber. Here you can eat ordinary oatmeal over water, but with a portion of cottage cheese or a spoonful of protein. Plus a handful of berries;
- supper- On a non-training day, one serving of protein and one serving of vegetables, and one serving of complex carbohydrates - protein and one serving of fat. For example, the same cottage cheese with nuts. Helps reduce the activity of the digestive system in the evening;
- supper- lean protein and a portion of any vegetable.
Portions given to non-athletes are generally calculated at 100 g, excluding fats, nuts and oils. We pack these products in 30 gram servings. Absolutely exclude all industrially processed foods that contain canned foods with added sugar and fructose. Drink only water and sugar-free drinks. Eat by the hour - there should be one meal every 3 hours.
Work with fitness is a little more complicated. Obviously, home exercise is not the best solution for beginners. A person, as the body says, often learns to make basic movements with mistakes. Then, as your workloads and workouts increase, this can lead to injuries. Therefore, the next section is recommended to read only for those who are worried about doing basic strength exercises with a coach.
It is necessary for girls to lose weight not as usual, but according to a scheme. With heavy physical training, you should train your whole body 3 times a week. Typically, the day alternates with squats, squats, bench presses, and is lifted with a dead lift, hyperextension, leg lifts, and pull-ups for a day.
The press can be prepared as usual or replaced with a stick. The result is different - the exercises are done deliberately slowly, but with weights that you can lift 5-8 times. And ideally not 5, not 8. On free days - jogging, it is better to stretch and stretch all the muscles. All this gives rise to the idea - either we buy electrical equipment at home, or we still subscribe.
Is it possible to do weight loss at home, for example, with any carpet gymnastics or video aerobics? You can, but you will lose your muscles. This is especially noticeable in the calorie deficit. Such a scheme is fraught with a long speech. Once you reach your target weight, you will need to spend about six months to gradually add calories to avoid gaining a sharp weight.
Detailed protocol. The diet is based on the principle of protein-carbohydrate alternative:
- on strength training days - 3 g of carbohydrates, 0, 5 g of fat and 1. 5 g of protein for 1 kg of body weight;
- on intermediate cardio days - 1 g carbohydrate, 1 g fat and 1. 5 g protein;
- on weekends - 0, 5 g of carbohydrates, 1 g of fat and 1, 5-2 g of protein
Exercises are organized more "freely" than in normal exercise. If you've done a "muscle group" section before, switch to "pull-ups" and don't do it more than 3 times a week. With the restoration of such a diet, everyone generally has problems. Intermediate cardio is done as placed in a Fitnessblender, rather than a home cardio machine. Or go for a run.
After reading this text, many people should think: "But this is for those who have sports equipment at home and already know how to count calories! " So, if any, it is better to follow more traditional protocols to lose weight - 30 minutes a day of any physical activity, plus energya diet with a 10% reduction in value. This is quite possible at home.