Losing weight at home - it seems that this is just a dream. Comfort, coziness, no one bothers you and . . . no one is driving you anywhere. This is where the problem lies.
Fortunately, the use of human psychology, the effect on his subconscious allows us to lose weight (as well as do other things) much easier.
As a rule, life itself gives me ideas for such an "impact". So it was this time.
Easy idea to lose weight at home
At the next monthly examination at the pediatrician, it turned out that the son did not gain 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 he should eat. When I looked at this guide I was horrified. First thought: "I will never remember this! "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 did not set such a goal.
Around the same time, I noticed that I began to pay less attention to physical activity, especially since the excuse was "iron" - I did not have helpers during the summer season.
Add movement!
I just hung a list on the fridge in which a specific muscle zone was indicated against the days of the week:
- Monday - press
- tuesday - butt
- Wednesday - legs
- Thursday - Press
- Friday - back, chest
- Saturday - hands
- Sunday - legs
And then I started doing exercises for the designated area every day (at least 5 exercises with a total duration of 10-15 minutes). I also performed the usual and familiar exercises: I brushed my teeth and washed the dishes, semi-squatted or standing on one leg, danced while ironing clothes, and did short mini-exercises during work breaks.
The result was not late - the body "tightened" in just 3 weeks. At the same time, a reminder of the need to do exercises constantly caught my eye - 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, and the rest is at my discretion - so you will not feel completely limited in everything.
For example:
- boiled egg;
- salad of fresh carrots and cabbage;
- an apple;
- pear;
- boiled fish;
- cottage cheese;
- buckwheat
Use the rule: one meal - only one dish. Breaks between meals are 2-4 hours.
I am often asked: which is better 2 hours or 4? It's simple - after a snack, if it's really light, it can hardly last more than 2-2. 5 hours. And if you ate more abundantly, then 4 hours is better.
And one more thing: it is highly desirable not to eat 3-4 hours before going to bed, and to take as few carbohydrate foods as possible at dinner.
Important conditions for successful weight loss
The fact that you need to drink enough water and sleep - this should be clear to my long-time readers, like God's day.
In short: you need to drink 30 milliliters for every kilogram of weight (for example, if you weigh 100 kilograms, the norm of water is 3 liters), sleep at least 7 hours a night and go to bed no later than 11 in the afternoon
And also to remind you: with lack of sleep you can lose weight 2-5 times slower, with partial dehydration of the body (and this is inevitable if you drink a little) - 2-3 times. The conclusions and appropriate actions are up to you.
And another important condition for successful weight loss at home: you don't need everything at once. This means that you first sort out one area, develop good habits in it, and only then tackle another.
You have four areas: food, movement, water, sleep. Start with what seems easiest to you.
As for water and sleep, for proper motivation you can also use reminders attached to the wall of the refrigerator. For example, a paper with the inscription: "I drink 2. 5 liters of water a day! "At the same time, such an inscription will remind you why you do this - and every time a refrigerator comes into your view.
And most importantly, believe in yourself! Let them tell you that it is difficult to lose weight at home - after all, there are pure temptations. You can too! Losing weight at home is available only to those who are confident in defeating excess weight - without this belief anywhere. I wish you beauty, harmony and health from the bottom of my heart!