How to lose weight at home. A complex approach

Completeness is a sign of serious health problems. This can be a metabolic disorder, and cardiovascular disease, and a sign of diabetes, and much more. Therefore, it is better to lose weight under the supervision of specialists: a nutritionist, a fitness trainer, doctors. But if the weight does not reach the critical point and is caused by laziness and an incorrect way of life, then it's quite realistic to take care of yourself and get results from it. So, how to lose weight properly at home, so as not to cause harm to health? The process of weight loss and recovery of the body rests on three pillars: nutrition, sports, cosmetic procedures. Using all this in a complex, you can get a good effect and maximize yourself closer to the figure of your dreams.

How to lose weight at home with physical exertion

Sport and physical activity are the guarantee of health and harmony. Unfortunately, for many reasons, people do not tend to go to gyms or fitness centers. But many people find a way out and study at home. For this, it is not necessary to spend money on expensive advertised simulators, it is enough to have several sports shells, which will be the basis of the home gym.

1. The most popular and effective way to lose weight is the morning run. During runs, fats are burned, metabolic processes are activated, muscles come into tonus. Running is preferable over rough terrain, for example in a park. Most people prefer morning running, and they are absolutely right. The newly awakened body consumed carbohydrates during the night and, accordingly, fats begin to be burned first. If weight or old injuries do not allow you to run, you can completely replace this occupation with long walks. Of course, with this calories burned more slowly, but the cardiovascular system is strengthened and muscle tone rises.
2. If we talk about how to properly lose weight at home, then still very effective jumping rope . This rope with handles Is equated to the miracle of technique by those people who have learned to use it correctly. First, you need to choose the right rope for your growth, so it is important that its length is fixed. Very convenient rope with a speed counter, which at the end of the training show the number of jumps. You should start jumping from 5 minutes, increasing the duration of classes daily. The most effective is the alternation of jumps on two legs / on the right / on the left and so on. It is proved that in an hour of training you can burn about 700 calories.
3. A small home gym will become fitball. This ball is Truly universal and simply irreplaceable for employment in house conditions. On its surface fitboly come in three categories: glossy (smooth), satin (rough), massage (with pimples). Also they are distributed by diameter. Correctly selected fitbol will be an assistant in reducing weight and giving the body relief. With the help of this sports equipment, you can work out almost all muscle groups (press, arms, legs, back).
4. If we are talking about the formation of the waist, then indispensable helper in this will be hulauchup . At the time of our youth, these were ordinary thin plastic or metal hoops. Modern hulaohups are improved: they are heavy, wide and equipped with massage elements on the inside diameter. By spending less than 15 minutes a day with him, you can achieve good results: reduce fat deposits on the abdomen and sides and tone muscles of the legs, back, and the press.

How to lose weight at home with food

A balanced diet means proper distribution of proteins, fats and carbohydrates throughout the day. This can be achieved with a fractional meal: 5-6 times a day. In this case, the portions need to be reduced so that the total amount of consumed products does not exceed the norm. With such nutrition, the body not only does not postpone fats, but also burns existing ones. In addition, you need to learn how to properly distribute the consumption of protein and carbohydrates: breakfast should consist of complex carbohydrates, which are split long and provide a feeling of satiety. At night, you need to eat proteins: they help to remove fluid and activate muscle growth. This, of course, has more to do with how to lose weight to a man, but for women who are engaged in the gym, it is quite appropriate. During the day, you need to combine proteins with carbohydrates, for example porridge with meat, "diluting" them with vegetables, herbs, fruits. It is important to consume more pure water - it improves metabolism.

How to lose weight properly with a cosmetic procedure

In women, excess weight is accompanied by cellulite. To combat it, there are many techniques, but the most effective are massages and wraps. At home, you can do vacuum massage with the help of special jars or plucked. It is always necessary to use oils. Fat-burning and anti-cellulite wraps should become an integral part of the slimming process: they promote the cleavage and removal of subcutaneous fat and toxins, and tighten the skin, making it supple and elastic.