Home » How to lose weight? » How to lose weight for a woman at home: effective methods, inexpensive products, diets
Alexandra Nikolaeva 06/15/2019 (Updated: 12/29/2019) 473 3 comments
Expensive nutritionists, fitness trainers, classes on “super-duper” exercise equipment in cool gyms. Do you know how a woman can lose weight at home effectively, safely and without wasting money? For example, for the loads, a flight of stairs, an ordinary rug or a jump rope borrowed from your daughter will be enough for you. And it will be much simpler, easier and more comfortable to follow a diet in your own home.
But where to start?
Article navigation
- 11 proven tips on how to set yourself up for weight loss
- How can a woman lose weight at home quickly and correctly?
- 10 most effective and fastest ways to lose weight at home
- Diet for safe and effective weight loss
- 12 most effective and inexpensive products for weight loss
- How to overcome the plateau effect in weight loss?
- What to do to overcome the plateau as quickly as possible?
- Weight loss drugs for women
Diet for safe and effective weight loss
Do you want to start a new day vigorously and never, ever be upset about those nasty folds on your stomach? Then it's time to reconsider your menu!
Proper nutrition is very effective. Within a month, you will notice that the jeans and skirt that you have long crossed out of your wardrobe fit you again!
What should your diet be like for weight loss?
1You will have to give up sugar.
2Limit the amount of salt.
3 Be careful with spices! Some of them increase your appetite!
4To avoid hunger, eat 4-5 times a day.
You should eat 100 grams 53 times a day. lean protein (lean meat, fish, low-fat cottage cheese, egg white).
6Use up to 40 grams daily. vegetable oil. It can be flaxseed, olive, sesame.
7 In the morning you can eat porridge, legumes, but only cooked in water, you can add greens.
8Have only vegetable snacks between main meals.
9Say “no” once and for all. fast food.
10Drink water! Drink it wisely, then the loss of excess weight and fat will occur with incredible speed!
The most important! Don't treat dieting like torture! She is your only friend and assistant in the fight against excess weight. Love your new diet and love yourself!
Here is a sample menu that will help you lose weight quickly and deliciously.
Breakfast.
First option:
- 2 whole grain toasts with any vegetables, stewed, baked, grilled;
- On top you can add grated low-calorie cheese, lots of herbs and nuts.
Second option:
- oatmeal with water;
- 1 apple;
- smoothie from 1 banana, green apple and low-fat milk, no more than 200 g.
Dinner.
First option:
- warm salad made from chicken breast, legumes and herbs.
Second option:
- boiled pasta from durum wheat, no more than 200 g:
- salad from any vegetables 150 gr.
Snack:
- You can eat the fruit with the peel or a smoothie of carrots, celery and any greens - 200 grams, or a handful of nuts.
Dinner.
First option:
- dietary pilaf made from brown rice or lentils 100 gr.;
- vegetable salad with any greens 200 gr.
Second option:
- boiled, baked, steamed, grilled low-fat fish 100 gr. with the addition of vegetables and legumes.
This menu is based on a variety of vegetables and fruits. This will give the body a lot of vitamins and energy.
And dietary fiber, such as legumes and lentils, will help actively remove excess fat and cholesterol from the body.
This incredibly effective diet will definitely help you quickly burn through accumulated reserves!
How to quickly lose weight at home
How to quickly lose weight at home?
Who among us has never dreamed of quickly losing weight at home? There could be many reasons for a vacation or for yourself. So here is my article “How to lose weight at home?” addressed specifically to you, to those for whom the phrase “overweight” is not an empty phrase. In it I want to share my small but successful experience in the fight against extra pounds.
After the birth of two charming babies, the needle on the scale quickly rose up, showing a not very comforting result for my figure. This weight began to interfere with my life.
It has become difficult to climb the stairs, they will bend over again, and there is no need to talk about the moral side of the problem: after 42 clothing sizes, 48-50 is terrible, it’s just a disaster! Moreover, these numerous articles and TV programs about terrible diseases of obese people: shortness of breath, heart attack, cancer, diabetes, varicose veins and the like. And then one day I told myself – enough is enough! Of course, popular wisdom says, “there must be many good people,” but not in my case! And today, having lost extra pounds, I want to talk about my victory over myself, over my laziness. I hope that my experience will help you achieve your great victory over your enemy - “excess weight”, and tell yourself and everyone around you - “I did it!”
Attention!
I would like to say right away: the fight against excess weight is hard and exhausting work that must be done every day, without weekends or holidays. Losing weight will be effective only if you agree to change your lifestyle completely and irrevocably.
Numerous grueling diets, no matter how tempting the result promised to us, is just stress for your body. He, frightened by a sharp decrease in the amount of food, will begin to burn off fat “for a rainy day.”
And instead of a charming figure, you will get all the same things, plus a terrible desire to eat and anger at the whole world. And because of this, your loved ones and friends will suffer.
I thought for a long time where I should start on my path to improving my figure and for a start I ended up with the buns, sweets, chocolates and sugar that I adore. And, stepping on the scales once again, I experienced my first delight. The arrow began to slowly but surely fall down.
The next step in my hard work for my figure was refusing to eat after six o'clock in the evening. If you really wanted to eat something, you could drink a glass of kefir, but no more. And then gradually I completely changed my diet.
Instead of fatty foods: borscht, cutlets and similar foods, vegetables began to appear on the table: zucchini, cucumbers, tomatoes, cabbage, beets. For breakfast I always eat some kind of porridge, but most often oatmeal. Instead of meat, I can eat some chicken or fish. And how many interesting and varied vegetable dishes I found on the Internet.
And most importantly, you need to eat 5-6 times a day and little by little, only when you really want to eat. And no small snacks - out of boredom or nerves. Drink plenty of water. Water is your first friend and assistant in losing weight. It helps in weight loss in the most effective way. You need to drink at least 8 glasses a day.
Eat as much fresh fruit as possible rather than drinking fruit juices. Nutritionists have proven that fruit juices are very high in calories. Vegetable juices are better.
And another effective way to deceive yourself and your stomach is to take a smaller plate than usual. After the first plate, your subconscious will tell you that you don’t need to eat anymore. After all, if you add a little more food, this is already an addition, a second portion. And you will forget to think about the size of the plate.
The result was not long in coming. The extra pounds quietly began to leave me. My waist began to appear, my hips shrank, and I became interested in continuing the fight and achieving even greater results.
Important!
And then the moment came when diets no longer helped, and it was time to take up physical activity, or, more simply, to go in for sports. Honestly, sport and I are absolutely two different poles. Before I have time to start studying, I immediately want to quit and lie down and relax. But even here I had to overcome myself.
And there was no turning back for me. My family watched my struggle with interest and waited just as much as I did for the final results.
On topic: Medical diets for weight loss
I wanted to study at home. I started doing exercises twice a day: in the morning and in the evening before meals. I usually start gymnastics by running in place, raising my knees as high as possible. Then there are torso tilts in different directions, forward and backward, and rotation of the arms in different directions. After which I usually do squats and do abs.
I found good exercises for losing weight on the thighs on the pages of forums on the Internet, where people like us who want to lose weight at home share their experiences. To do this, you need to place your feet wider than your shoulders, put your hands on your waist or behind your head. The feet should not leave the floor. And in this position you need to squat as low as possible.
Your back should be straight, do not lean forward. A few more good, effective exercises for losing weight at home, familiar to all of us from childhood, are jumping rope and hoop. If you spin the hoop for at least 15 minutes a day, your abdominal muscles will very quickly strengthen and you will see your waist faster. And the main thing is not to strain yourself too much for the first time.
All exercises should be increased gradually.
And of course, not only gymnastics, but also walking in the fresh air burns kilograms. Walk for at least 45 minutes a day. Never drive 1-2 stops to a store or market, it’s better to take a walk and get some fresh air.
Physical education together with a vegetable diet did the trick. I returned to my 42 clothing size. Besides, I now have the firm conviction that I now have the power to move mountains. Now I am a young, slender woman, completely satisfied with life and myself. But this is so important for each of us.
Today my diet is as follows: sweet, salty, fatty, if you really want it, then only a little and only until 12 noon. For lunch there is more substantial food: vegetable soup and a light main course. For dinner, only light vegetable dishes. For second breakfast and afternoon snack - fruit. After 18:00 I don’t eat anything.
Advice!
Although I still haven’t fallen in love with sports, gymnastics is a must every day. I forced myself to overcome my laziness and signed up for the pool and aerobics. And for this I received a feeling of great satisfaction when looking at myself in the mirror.
And how nice it is, when you meet old friends, to hear the admiring phrase: “And you have changed so much. "
Source: https://lucky-girl.ru/poxudenie/kak-bystro-sbrosit-ves-v-domashnih-uslovijah.html
How to overcome the plateau effect in weight loss?
This is the most unpleasant stage! You try your best, count every calorie, exercise until you sweat, and your efforts are not rewarded!
The arrow on the scales is rooted to the spot! Even starve yourself, even work yourself to death on the treadmill, but nothing helps!
This is the same plateau effect that can “kill” any woman’s desire to continue the fight against extra pounds.
The reason is that your body has already adapted to the new diet, to the new load. He got used to living in this mode and stopped losing fat.
At the very beginning of the diet, water and fat disappear very quickly because you have reduced the calorie content of food and removed salt and sugar from the menu.
Plus, the fats you gained recently are the first to go away. They are still loose and have not had time to firmly consolidate and compact. They can easily be removed by changing your diet and exercising.
But in order to get rid of old fat, which was deposited a long time ago and has managed to become firmly entrenched, the body will have to work hard.
Remember! A plateau is not such a terrible problem! Simply, in this way, the body consolidates a certain result.
The main rules of nutrition for weight loss
Regardless of the chosen nutrition system in order to lose weight, there are universal rules that cannot be ignored. Even if you have not yet decided on a new lifestyle, the rules of nutrition for weight loss can be implemented now.
Always have a big breakfast
In the morning our sugar level is high and therefore we do not want to eat. Those who are losing weight think that this is a great reason to go hungry and limit themselves so that they can eat less later. But this is a trap - by the evening, due to sugar surges, you will eat several times more than you should. It is precisely because of the lack of sugar that many make nightly raids on refrigerators. Breakfast should always be the largest of all meals.
Get used to fractional meals
This is a very important rule for overweight people. Fractional meals, and this is considered to be meals every 3 hours, does not allow blood sugar to drop sharply, which means there will be no ravenous hunger and digestive problems. Of course, the quality of the food plays the most important role, but there will be no benefit from choosing the right food if the gap between meals is 4-5 hours. As a result, you will eat many times more and stretch your stomach.
You can get more information about fractional meals from this article.
Everything “forbidden” at the beginning of the day
Overweight people are addicted to sweet and carbohydrate foods. It’s quite difficult to give up this, but you don’t have to completely forbid yourself from it - just remember about moderation. If you want to eat something from fast carbohydrates, then you can allow yourself to eat them, but only in the first half of the day, preferably before 11 am. This is due to the fact that in the first half of the day our metabolism is faster and some kind of stress is still expected until the end of the day, so the “forbidden” will not have such a strong impact on the figure.
Never go hungry
Unless this is therapeutic fasting under the supervision of specialists, fasting is prohibited. This is what leads to weight gain, disrupts metabolism and aggravates digestive problems.
What to do to overcome the plateau as quickly as possible?
Try changing your usual diet to a high protein diet or a roller coaster diet. It is necessary to change the diet so that the body is completely confused by the order of food intake.
He is used to receiving calories evenly throughout the day, and you turn everything upside down, but without violating the caloric intake!
If this doesn't help, go on a hunger strike! Reduce your daily diet by 300 - 500 kcal, but no more than 5-7 days. Otherwise, the body will decide that hunger has set in and will switch on active fat accumulation mode.
Change the type of training. Increase their intensity and duration. Do this for a week, and then take a break for a week. Try repeating this alternation several times.
Anticellulite massage. A visit to the sauna or bathhouse is also great.
Completely quitting the diet for one day. Believe it or not, this helps to get off the “dead point.” You can “break away” and allow yourself what you have been wanting to eat for a very long time.
Just don't overdo it!
You can try all the methods separately or all together! This plateau period will definitely pass! And you will definitely see the scale arrow deviating in the right direction!
