Making a diet plan
Having set a goal and competently motivating himself to further work on his own body, it is advisable for him to work on a diet plan.
It is important that the menu should not be a strict diet, but rather that the approach to the selection of products for the daily diet should be adjusted at an early stage.
First of all, it is necessary to calculate the amount of "incoming" calories, proteins, fats and carbohydrates during the day. It is important to understand that the exclusion of one of the components (most often the thinners try to get rid of fats or carbohydrates) leads to serious health problems. The diet for weight loss should be balanced, and therefore include each of the above "building materials".
For a competent determination of the acceptable volume of KBGL it is worth to use the services of a qualified nutritionist. Only a professional is able to calculate these figures, taking into account the individual characteristics of the body, personal preferences, lifestyle and the presence of diseases in a particular person.
The approximate proportion of QUAL in meals aimed at slimming down an active lifestyle person with no health problems is as follows:
- Breakfast: fats + carbohydrates;
- Lunch: fats + carbohydrates + proteins;
- Dinner: fats + proteins.
Selecting effective loads
Without regular exercise in the fight for an ideal figure, a weight-losser risks not only significantly slowing down the process of getting rid of excess weight, but also losing a significant part of his muscle mass.
For the competent drawing up of the training program, even at home, it is expedient to address to the professional fitness trainer. A qualified specialist will help you to choose an effective load, minimizing the risk of its negative impact on the body.
If a personal trainer is not available, a person who is thinner in his or her choice of exercise can use the exercise plan below as a basis:
- In the morning, on an empty stomach, do a Stomach Vacuum.
- In the morning 40 minutes to give cardio exercises. This can be a light run, intensive walking, cycling, and so on.
- In the afternoon, 3-4 hours after lunch, repeat the "Vacuum".
- In the evening, do a short interval workout, focusing on the "problem" area.
Such a plan of training will help to get rid of excess weight in the shortest possible time, as well as accelerate the metabolic processes in the body of the thinner. It should be practiced no more often than 2-3 times a week, in order to avoid loss of muscle mass.
How to lose weight when the house is heavy
People who have a lot of weight often find it impossible to organize the weight loss process at home. Of course, in such a case it will take more time to achieve visible results.
However, with a competent approach, following the recommendations below, even with obesity, a person can transform and improve their health:
- To undergo a complete diagnosis of the functioning of the body's systems, excluding heart diseases, vascular diseases, problems with blood pressure, as well as diabetes mellitus, varicose veins and other body dysfunctions that prevent the use of general recommendations for weight loss.
- Regularly visit medical professionals and take general blood and urine tests to diagnose negative changes in the body in time and adjust the diet and exercise plan in time to maintain the process of "safe" weight loss.
- Choose light exercises for the initial training program that do not create stressful conditions for their performance.
Adhering to the principles of good nutrition, health monitoring, and the right physical activity will help a person who is heavyweight to get rid of excess fat without harming himself, even at home.
Key findings
- For effective weight loss without the subsequent return of lost pounds, a person needs to designate a real, achievable goal, as well as to have a strong motivation.
- It is possible to use generally accepted recommendations on how to draw up a nutrition plan and training program only if there are no contraindications for the health of the person who is losing weight. Otherwise, it is necessary to consult a professional and undergo an appropriate examination before starting the struggle for ideal parameters.
- The views of professionals on what really matters when losing weight at home can also be useful to a person who is not directly involved in dietology and the world of sports.
Adjusting himself to a positive way, applying the maximum amount of effort to achieve the goal and guided by the above information, weight loss can easily achieve the desired result in the shortest possible time, bypassing strict diets and intensive training at the gym.