The most effective ways to lose weight at home

Lose at home is not as easy as it seems, because the classes in the gym under the supervision of a coach is much more efficient than separate training on its territory. But if there is a huge desire to achieve a result that is quite possible. The purpose of this article are the most effective ways to lose weight at home. All the proposed methods can be used separately or simultaneously - they were to each other did not interfere.

From what is necessary to get rid of?

Before we find out what are the most effective ways to lose weight, you need to prepare the body for fat loss process, but here without certain rules simply can not do.

1. No alcohol. slimming process is not possible with the simultaneous intake of alcoholic beverages and all products based on yeast, which include non-alcoholic beer and kvass.
2. Delete the semi-finished products and fast food. High-calorie foods that are low in protein will not be allowed to achieve results.
3. The normal sleep, which should be at least 6-8 hours a day.
4. Excluding products with a high content of sugar and carbonated water - cola, sweet tea and coffee, chocolate and other sweets in the diet during the weight loss must be absent.

of the conditions mentioned in the list, just a few days will cause the body to readjust to a healthy lifestyle. Weight will start to fall significantly, but at some point stop, establish the work in the new regime. To continue losing weight, we need more drastic measures.

The control food intake

Any diet! No need to ruin your body, flirting with him, trying to figure out his options. Sensing malnutrition, at the earliest opportunity as it attains stocks that instead of reducing the weight goes up. Slimming need a subtle approach, which will supply the body with a low-calorie foods low in fat and very high in protein. Such substitution of the majority of people is transparent, and the weight begins to slowly but surely decline.

The most effective way to lose weight at home - is to learn to count calories. There are many options: keep a diary, print calorie table and stamped, and can be installed on the phone a fitness program that will do everything yourself. In any case, you must input data for correct calculation with which to get acquainted.

A bit of mathematics

The most effective ways to lose weight start with the calculations, which are quite simple and do not require knowledge of higher mathematics. You just need to know your exact weight and substitute it into the formula for calculation.

1. for the normal functioning of the male needs to consume 30 kilocalories per kilogram of body weight, and a woman - 25.
2. The need for men in carbohydrates and proteins is 4 and 3 grams per kilogram of body weight, respectively. In women, a little less - 3 and 2 grams per kg.
3. Caloric complex substances is quite simple: contains 4 kcal per gram protein, 1 g of carbohydrate - 4 kcal and one gram of fat - 9 kcal.

Then there is a simple math that can be applied as an example. For example, the inputs are: gender - female, weight - 80 kg.

• required for the functioning of the organism may consume 25 x 80 = 2,000 kcal;
• proteins must come 2 x 80 = 160 grams (or 4 x 160 = 640 Kcal);
• carbohydrates - 80 x 3 = 240 grams (or 4 x 240 = 960 Kcal);
• are calculated mathematically fats, proteins and carbohydrates subtracting the total consumption: 2000 - (640 + 960) = 400 kcal (or 400/9 = 44 grams).

Cutting off the calorie intake no more than 2-3% daily, for several months, you can achieve excellent results.

Protein shakes

The quickest and most effective way to lose weight offer company "Herbalife", "Leovit", "Amino Active", "Rouge" and many others, not less known. Studies have around the world have proven the effectiveness of their products. No fraud or the representatives of any substances themselves and there was not. Judging by the numerous reviews, a weight loss protein shake is very complicated, expensive but effective.

In order to achieve the result of all the requirements specified in the instructions of use must be observed. It is the most important factor in losing weight with protein. Batch food quickly bored, and low-calorie food makes you do eat. Few reach the finish. Judging by the numerous reviews, curb impulses to eat high-calorie foods can apples. Kilograms eat them is not necessary, as they have a lot of sugar, but they are here to mute your appetite for long.

Useful products and living water

Figuring out what is the most effective way to lose weight at home, many people forget about the source of life - water. As is known, bracer controls metabolism, and faster than he is, the more efficiently it burns fat. Simple water consumption of about 3-4 liters daily (weight 80-100 kg) will cause the body to burn fat. We are talking about the living water, which is extracted from a well or water from the tap, the last cleaning. Tea, coffee, juice, boiled water metabolism starts.

It is clear that the use of tasteless water quickly get bored. To avoid this, you can give it the taste quality - fresh squeezed lemon juice, ginger or mint leaves perfectly cope with the task. The only warning, which you should always remember that it is impossible to wash down the food with water. Desirably the water does not touch for 30 minutes before and after a meal.

A formal proposal

The most effective way to lose weight without dieting offer creators a fitness hoop. Big hoop with spikes simply initially ridiculed among buyers. However, after a few years in the media got a lot of positive feedback on its effectiveness in the process of losing weight.

Many people who want to get rid of body fat, look for light solutions, which simply does not exist. Working with hulahupom the initial phase (first week) quite painful - rotating at high speed at the waist hoop thorns injure the skin, even through clothing. As a result, many of the newcomers saw bruises on the waist and abdomen, refuse to exercise with a hoop, hoping to find something easier for yourself. In fact, it should not do. We just need to endure the pain that will be forgotten in a week, because the body is able to adapt to the sensation of pain, and the figures on the scales dramatically go down - not up to the bruises already is.

Actual question

And if the waist fat to banish simple, down it goes away for a long time. not enough, we need more drastic measures in order to achieve the result of one mobility. The most effective way to lose weight in the legs - it squats. Many people do this exercise at first very difficult, therefore, fitness trainers recommend to include in a daily workout climbing up the stairs. In the first month of classes it is recommended to take 100 steps without stopping.

Breaking up the blood through the arteries, exactly a month trekking up the stairs, you are ready to squat. This will require strong support (the door, for example) and one chair. During squats important point is that it is not necessary to sit down on a chair - he just keeps on falling. Exercise is reduced only to a retracted pelvis and the knee bending up to 90 degrees (back remains at the same level). Feeling under a chair, you need to straighten up quickly.

Static exercise

Static exercise "strip" - is the most effective way to lose weight. Reviews of him only positive. "Plank" is fairly simple. I need to lie on the floor face down. Legs align, put together and stretch the floor socks. Elbows pressed to the body, make forearms stop at the floor and lift the body upwards. Aligning the back and legs remain stationary the maximum possible amount of time. Judging by the numerous reviews, the first minute in the "bar" seems like an eternity.

As the weight loss will be given to this exercise easier, so learn to stand in the "strip" a couple of minutes, you can increase the load: lifting the hull above, you need to stretch your palms on the floor.

Stretching in the

Many coaches, using the most effective ways to lose weight, include a set of exercises stretching muscles. At first, it seems an impossible mission, but this impression is deceptive. In fact, the human body of any age and any body type makes it possible to quickly stretch the desired muscles, including the twine. Naturally, this requires daily exercise.

Basic exercises that you need to learn - with a touch of the floor slopes hands. No sudden movements do not need. Being in the position enough to relax for a few minutes: stretch the muscles themselves, as far as possible. By learning to touch the floor, you can move on to more challenging exercises - butterfly, tilt with the touch of a breast knees and other gymnastic receptions, which can be found in the future.

Finally,

All of the above methods are effective for beginners who want to lose weight at home. Simultaneous use of all the ways to give a good result in the first few months of training, but it will continue to be insufficient for effective weight loss. In any case you will have to go jogging, or visit the gym. For beginners who are looking for the most effective way to lose weight in a week, it is unlikely to find a solution even with the use of chemicals. If that were possible, no one would find solutions. In order to achieve the results you need a great desire and hard work - the only way to solve their weight problems.