How to lose weight at home. A complex approach

Fullness 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, fitness trainer, and doctors.

But if the weight does not reach a critical point and is due to laziness and the wrong way of life, then it is quite realistic to take care of yourself on your own and get results from it. So, how to lose weight at home, so as not to harm your health? The process of weight loss and body healing rests on three pillars: nutrition, sports, cosmetic procedures. Using all this in combination, you can get a good effect and bring yourself as close to your dream figure as possible.

How to lose weight at home with exercise

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

1. The most popular and effective way to reduce weight is morning run. During runs, fats are burned, metabolic processes are activated, muscles come in tone. Running is preferable over rough terrain, for example in a park. Most people prefer morning running, and they are absolutely right. The body that has just woken up has consumed carbohydrates overnight and, accordingly, the fats are the first to be burned. If weight or old injuries do not allow you to run, it is quite possible to replace this activity with long walks. Of course, while calories are burned more slowly, but the cardiovascular system is strengthened and muscle tone is increased.
2. If we talk about how to lose weight correctly at home, then jumping rope is still very effective. This rope with handles It is equated with the miracle of technology by those people who have learned to use it correctly. Firstly, you need to choose the right rope for your height, so it is important that its length is fixed. Ropes with a rev counter are very convenient, which at the end of the training show the number of jumps made. You need to start jumping from 5 minutes, daily increasing the duration of classes. The most effective is the alternation of jumping on two legs / on the right / on the left and so on. It is proved that in an hour of classes you can burn about 700 calories.
3. Fitball will be a small home gym . This ball is
   
   truly universal and simply indispensable for practicing at home. On its surface, fitballs come in three categories: glossy (smooth), satin (rough), massage (with pimples). They are also distributed by diameter. Properly selected fitball will become an assistant in weight loss and giving the body a bump. With the help of this sports equipment, you can work out almost all muscle groups (abs, arms, legs, back).
4. If we are talking about the formation of the waist, then the hula hoop will become an indispensable assistant in this. In the days of our youth, these were ordinary thin plastic or metal hoops. Modern hula hoops are improved: they are heavy, wide and equipped with massage elements in internal diameter. Giving classes with him only 15 minutes a day, you can achieve good results: reduce fat deposits on the abdomen and sides and tone the muscles of the legs, back, abs.

How to lose weight at home with food

A balanced diet means the correct distribution of proteins, fats and carbohydrates throughout the day. This can be achieved with a fractional meal: 5-6 times a day. At the same time, the portions must be reduced so that the total amount of food consumed does not exceed the norm. With this nutrition, the body not only does not put off fat, but also burns existing ones. In addition, you need to learn how to properly distribute protein and carbohydrate intake: breakfast should consist of complex carbohydrates that break down for a long time and provide a feeling of satiety. At night, you need to eat proteins: they help to eliminate fluid and activate muscle growth. This, of course, has more to do with how to lose weight for a man, but for women who work out in the gym, this 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 drink plenty of clean water - it improves metabolism.

How to lose weight with cosmetic procedures

In women, overweight is also accompanied by cellulite. There are many techniques to deal with it, but the most effective are massages and body wraps. At home, you can do a vacuum massage using special jars or plucked. In this case, you must use oils. Fat-burning and anti-cellulite wraps should be an integral part of the weight loss process: they help break down and eliminate subcutaneous fat and toxins, as well as tighten the skin, making it supple and elastic.