Losing weight at home - it seems that this is just a dream. Comfort, coziness, no one bothers you and . . . no one drives you anywhere. This is where the problem lies.
Luckily, using human psychology allows us to take the effect on his subconscious much easier (and do other things as well).
As a rule, life itself throws at me ideas for such an "impact". That was the case this time.
Simple idea for losing weight at home
At the next monthly appointment with the pediatrician, it turned out that the son had not gained weight well (in the first year of life this is controlled quite strictly). They wrote me a huge list of what, when and how much to eat. When I looked at this guide, I was horrified. First thought: "I'll never remember that! "I had to hang the paper on the fridge so I could always refer to it.
A week later, the list was sent to the trash as unnecessary - it was already clearly deposited in my memory, although I had not set such a goal.
Around the same time, I noticed that I was beginning to pay less attention to physical activity, especially since the excuse was "iron" - I ran out of assistants in the summer season.
Add movement!
I just hung a list on the fridge showing a specific muscle zone versus the days of the week:
- Monday - press
- Tuesday - buttocks
- Wednesday - Legs
- Thursday - press
- Friday - back, chest
- Saturday - hands
- Sunday - legs
And after that I started doing exercises for the indicated zone every day (at least 5 exercises with a total duration of 10-15 minutes). I also did the usual and familiar exercises for myself: brushing my teeth and washing dishes, half-squatting or standing on one leg, dancing while ironing, and doing little mini-exercises during breaks from work.
The result was not long in coming - the body "tightened" in just 3 weeks. At the same time, a reminder about the need to do exercises constantly struck me - after all, it is a sin to hide, we often go to the kitchen.
Adjust your diet!
The same manipulation can be done with food.
Follow the principle: on such and such a day I must eat certain foods, the rest is at my discretion - so that you do not feel completely limited in everything.
For example:
- boiled egg;
- fresh carrot and cabbage salad;
- Apple;
- Pear;
- boiled fish;
- Cottage cheese;
- buckwheat.
Use the rule: one meal - one dish only. Breaks between meals are 2-4 hours.
I am often asked: which is better, 2 hours or 4? It's simple - after a snack, when it's really light, it's difficult to endure more than 2-2. 5 hours. And if you ate heartier, 4 hours is better.
And one more thing: it is very desirable not to eat anything 3-4 hours before bedtime, but to consume as few carbohydrates as possible for dinner.
Important requirements for successful weight loss
Drinking enough water and getting enough sleep should be clear to my long-time readers, like God's day.
In short: you need to drink 30 milliliters per kilogram of weight (e. g. if you weigh 100 kilograms, the water norm is 3 liters) and sleep at least 7 hours a night and go to bed no later than 11 pm.
And I would also like to remind you: with lack of sleep, you can lose weight 2-5 times slower, with partial dehydration of the body (and it is inevitable if you drink little) - 2-3 times. Conclusions and appropriate actions are up to you.
And another important requirement for successful weight loss at home: You don't need everything at once. This means that you first clean up one area, develop good habits in it, and only then move on to another.
They have four areas: food, exercise, water, sleep. Start with what seems easiest to you.
As for water and sleep, you can also use reminders pinned to the wall of the fridge for the right motivation. For example, paper with the inscription: "I drink 2. 5 liters of water a day! "At the same time, such an inscription reminds you why you are doing this - every time a refrigerator comes into view.
And most importantly: Believe in yourself! Let me tell you that losing weight at home is difficult - after all, there are sheer temptations. And you can! Losing weight at home is possible only for those who are confident in defeating excess weight - without this belief nowhere. With all my heart I wish you beauty, harmony and health!