lose-weight-at-home

Lose weight at home

It is often said that in order to lose weight and fat, you need to eat a healthy diet. People who are overweight often think: "if you eat healthy, you will lose weight".

Having good eating habits prevents weight gain, but that's not enough: regular exercise can burn fat even faster.

In 2014, according to the WHO, there were 24 obese per 100 individuals. The same organization drives the point home: in 2016 worldwide, overweight concerned 39% of adults aged 18 and over.

Here are our tips and tricks for losing weight at home, without costly gym workouts.

 

1. Exercise to lose weight at home

Whether you want to lose weight on your hips or buttocks, refine your figure, firm up your skin, or have a flat stomach, our top tip is to maintain regular physical activity to lose weight.

The good news is that there is no need to subscribe to a gym membership: you can practice at home, as long as you have the will to fire!

You can practice at home, as long as you have the willpower to do so! Indeed, you will have to do physical activities every day, and stick to the schedule scrupulously. Doing sports regularly helps to prevent fat storage and to eliminate toxins in the body.

But if you do an intense two-hour session before stopping for a month, you will lose all the benefits of sport. And what's more, you won't gain any muscle mass.

Here is a list of exercises to do at home to lose weight:

• Squats, to lose weight on your thighs (3 series of 20 movements),
• Sheathing, to strengthen the abdominal belt (hold for 20 seconds lying down and then gradually increase),
• The dips, to strengthen the arms and abdominals (3 sessions of 10 reps, interspersed with rest time),
• The lunges, to have abs and to strengthen the buttocks (3 series of 10 of each leg interspersed with breaks),
• The crunches, with 3 sets of 10,
• Lateral sheathing, to strengthen oblique abdominal muscles (hold for 20 seconds on each side, then gradually increase).

You may not lose weight quickly, depending on whether your metabolism is slow or fast. But at least you're getting into a rhythm to get your body more toned.

 

2. Begin a split training program

Unfortunately, weight loss does not occur when you do a few cardio exercises.

Remember that sports activity is carried out by a set of muscle contractures that provoke movement.

When the body is subjected to a caloric expenditure, it begins to burn calories in the glycogen reserves stored in the muscles and liver.

It then brings to the muscles three types of energy, called ATP: Adenosine Tri-Phosphate.

This is called the anaerobic threshold. It is the moment when the muscle groups start moving for an intensive and brief effort, until the maximum capacity of the body is exhausted.

If the effort continues, the body produces lactic acid, causing a burning sensation in the muscles, which prompts the effort to be stopped.

During more intensive training, the body converts ATP into oxygen and oxidizes glucose (carbohydrates) contained in the tissues. This is called the anaerobic threshold.

It is the endurance provided by the repeated crossing of the anaerobic threshold that allows calories to be burned sustainably.

High intensity interval training (HIIT) remains one of the best sports for fat loss today.

This sport involves intense effort at regular intervals, with short rest periods.

As a result, it stimulates fat burning by increasing the speed of your metabolism.

A study of June 2012 on the relationship between sport and weight loss showed that HIIT practitioners lose seven times more body mass than those who do only cardio.

 

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3. Drink lots of water to lose weight at home

It seems paradoxical, but drinking water prevents you from gaining too much weight. Drinking water boosts your metabolism by 30% for about an hour.

Scientific studies have proven that drinking half a liter of water one hour before a meal leads to more effective weight loss.

Indeed, drinking before meals encourages you to ingest far fewer calories, as the stomach is more full. As a result, you eat less and gain less weight.

Being well hydrated also helps conserve the body's energy. The body eliminates body fluids and water through urine, stool, perspiration and breathing.

This natural dehydration, if not replaced by drinking, reduces energy levels as well as the ability to concentrate.

Conclusion: Drinking plenty of water every day and at each training session does not cause water retention but, on the contrary, helps to lose weight.

Why not ask for help from a sports coach in Bourges (or elsewhere) to lose weight?

 

4. Eating eggs in the morning

And who would have believed it? Eating eggs for breakfast has virtues in the fight against overweight.

In fact, eating eggs instead of cereal or milk helps reduce calorie consumption for up to 36 hours.

Eggs are high in protein. As a result, they promote muscle building. It's one of the key ingredients in protein diets for weight loss.

Athletes also prefer eggs, along with chicken, in their diets and for physical preparation.

 

5. Adopt a healthy diet

Here we go: weight loss depends largely on the diet one adopts.

Even if a sedentary lifestyle is a counterproductive factor in terms of weight loss, you should eat and drink healthily.

This does not mean that eating will be synonymous with frustration and deprivation.

Healthy eating helps to maintain a healthy weight by increasing the consumption of satiating, energy-rich but low-calorie ingredients.

It is therefore necessary to choose products with low energy density. For example, eating a handful of peanuts has more calories than several apples, yet the former do not satiate.

Low energy density ingredients are logically fruits, vegetables, whole grains and legumes. It is therefore advisable to increase your intake of fibre, water and micro-nutrients.

Therefore, if you want to lose weight, reduce meat, poultry, cheese and bread. Avoid sweets and treats, fried foods and breadcrumbs, industrial cookies and cakes, pizza and sauces, deli meats and butter.

 

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6. Reduce sugar consumption

Another piece of advice: it is absolutely necessary to fight against bad habits that lead to saturating the body with sugars.

Sugars are everywhere in manufactured products: glucose, fructose (sucrose), lactose, sorbitol, maltitol, mannitol.

Practise reading labels at the supermarket: you will read the nutritional values of foods.

Also, you will be able to evaluate the amount of sugar present in this or that product.

Don't deprive yourself completely of fats and sugars. Otherwise, your body will remind you of its sugar deficiency and you risk eating too much in return.

This is bad for fat loss. But here's a golden rule that should apply to everyone: ban sweetened soft drinks and all types of sodas, limit alcohol (which has a lot of sugars).

Prefer fat-burning foods to caloric products: fish, shellfish, starchy foods at every meal with green tea, lemon or pineapple. On the other hand, forget red meat.

That said, eating quinoa with a tomato, a shrimp and a glass of water is much less fun than having a burger with fries and a pint of beer.

The trick is to find a balance between the two practices, without denying yourself the small pleasures of taste and calories.

 

7. Control the portions consumed

There are several tricks to help you maintain your weight.

For example, you can eat from a blue plate. That's silly, but blue, a cold color, would be the least appetizing color.

This would make you less likely to want to eat large quantities of food from a blue plate, which in the long run would help you lose weight.

It is also proven that eating in small sizes reduces the amount of calories ingested.

Here's why: The bigger the plate, the more we have "eyes bigger than the stomach". Therefore, if you want to slim down, try to eat in small plates!

A tip: Maybe keep a daily diary where you can record the number of calories you eat at meals.

 

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8. Weight training, to lose weight at home

Wondering how to lose weight efficiently and without spending too much money?

It is possible to do weight training at body weight to work all the muscle groups, without any investment.

Push ups, yoga postures, lunges and squats and any other type of weight training can be done on a daily basis.

In fact, you will be able to lose weight at home while controlling your weight.

You will be able to acquire very inexpensive strength training equipment to help you:

• Jump rope,
• Small dumbbells,
• Kettle bell.

The hardest thing will be to keep the motivation!

 

9. Eat as many fruits and vegetables as possible

Fruits and vegetables are excellent master products for weight loss.

They are low in calories and high in fiber. They are also rich in water, and therefore perfectly rehydrate muscle tissue and body cells.

Very nutritious and very good for health, it is fundamental to consume them every day.

 

10. Have a good quality sleep

Finally, last advice for slimming and losing weight: sleep well. The peak is often underestimated, but poor sleep is one of the factors of obesity.

Studies prove that the less you sleep, the higher the risk of increasing your body mass index (BMI).

By eating a balanced diet and playing sports, you will better evacuate stress, which will encourage a return to quality sleep.

 

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