How to lose weight without causing harm to your health: rules, diet, exercises, and how to swap out unhealthy foods for healthy ones.

 Excess weight is wrong to call only an aesthetic problem. Not a single doctor will advise you to lose weight only for the purpose of external beauty, but it will strongly recommend that you bring your weight back to normal to prevent the prevailing majority of existing diseases in which extra pounds are a serious risk factor.

Moreover, with a number of existing pathologies, such as diabetes mellitus, coronary artery disease, hypertension, atherosclerosis, varicose veins, etc., weight loss is vital!

There are many weight loss methods, as they say, for every taste, which can be found on the net, brochures, heard in people's rumors: diets, exercises, weight loss drugs, various teas and coffees, psychotraining. Some of the "super ways" promise to lose weight in a week, but at what cost?

In order not to end up in a hospital bed or fall ill with a dangerous disease (against the background of a decrease in immunity) after a rapid loss of extra kilos, this issue should be approached wisely. The decision to lose weight should be balanced, thoughtful and agreed with the doctor.

You should definitely consult a doctor, since many diseases (diabetes mellitus, cardiovascular pathologies, diseases of the gastrointestinal tract, etc.) require special recommendations. In this article, we will tell you how to lose weight without harm to the health of a relatively healthy person (without serious health problems), how not to return to your previous weight, that is, how not to harm yourself in the pursuit of harmony.

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Basic rules for safe weight loss

Preliminary preparation

You should prepare for this process both mentally and physically - gradually increase physical activity, walk more. The right motivation for overweight people is to maintain health and prolong life. But the desire for a dubious slender ideal can end in a deep depression, because having lost weight, we still will not become 10 years younger.

Weight loss should be gradual, best of all - within six months or more

Losing weight quickly and without harm to health is simply impossible. Rapid weight loss (more than 5 kg per month) is tantamount to shock therapy. The quickly acquired harmony, alas, will no longer bring the joy that was expected in anticipation of this event, since the whole body will be in a state of stress and imbalance:

• It puts a lot of stress on the liver

since the breakdown of adipose tissue is accompanied by the release of toxins deposited in fats and their decay products. Utilization of harmful substances occurs in the liver, which cleanses the blood and removes toxins from the body. With rapid weight loss, the liver is not able to cope with such a load, which leads to poisoning of the body;

• Weight loss leads to a change in internal balance and metabolic rate

Losing weight is accompanied by the breakdown of fats stored by the body. If this happens rapidly, the body begins to slow down the metabolism, thus including a protective reaction. At the same time, a vicious circle is formed - as soon as a person stops losing weight, the body, after such a rapid loss of stored fat, begins to save reserves even with a normal diet, trying to compensate for what has gone. That is why people who have dramatically lost weight also recover dramatically after they stop losing weight;

• The rapid breakdown of fat leads to the formation of excess skin

Outwardly, it looks like flabby, sagging skin in places, which definitely does not decorate the body, and even more so the face. Sagging skin loses elasticity and is more difficult to return to its original state (see how to remove loose, sagging skin);

• Rigid diets lead to beriberi

The loss of vitamins and their lack of intake with food often leads to hypovitaminosis and beriberi for some vitamins. For example, the rejection of fat leads to a violation of the absorption of vitamin D (fat-soluble, absorbed only in the presence of fat in the diet). Vitamin deficiency affects the condition of the skin (dryness, peeling), hair (foliation, loss), nails (fragility, foliation), the condition of teeth and gums and generally reduces immunity;

• Sudden weight loss lowers immunity

Against the background of general stress and a lack of calories, immunity suffers, which in turn is fraught with various infections (tuberculosis, frequent acute respiratory viral infections, herpes, etc.), activation of one's own conditionally pathogenic flora, exacerbation of chronic diseases;

• Memory impairment, lowering blood pressure, loss of vital energy

If you apply, for example, a low-carbohydrate diet, when not only fast simple carbohydrates (sweet, starchy foods) are excluded, but also slow, complex ones (cereals, grain bread, root crops, durum wheat pasta) - which is energy fuel for the brain, then there is a weakening of vascular tone and starvation of brain tissues. With a sharp, prolonged and hard rejection of carbohydrates, headaches, increased fatigue, lowering blood pressure, decreased memory, attention, loss of strength occur (see Dukan's protein diet).

• The appearance of edema with strict diets

Rigid diets lead to a lack of protein, in this condition, fluid begins to accumulate in the tissues. If, for example, a diet of only vegetables, fruits, buckwheat, kefir is used, due to a reduction in the intake of proteins with food, their absorption into the blood is disturbed. As a result, swelling appears on the face and legs.

• The loss of minerals and lack of nutrients leads to malfunctions of the nervous, cardiovascular, digestive, endocrine systems.

These are only short-term consequences of emergency weight loss. In the future, with a high probability, a person will acquire a lot of unpleasant diseases, among which oncopathology is not excluded (see how cancer occurs and how to avoid oncology). Recovery after vaunted express methods can take more than a year!

People aged 50 and over should definitely not engage in rapid weight loss, since the metabolism is already undergoing age-related changes, and additional stress can end very badly.

You can not completely refuse food

Starvation is a terrible destructive process, fraught with irreversible consequences. For people with problems of the gastrointestinal tract, thyroid gland, tuberculosis, irritability, diabetes, a complete rejection of food is a direct path to death.

Complete starvation leads to a decrease in fat reserves by only 20%, weight loss occurs due to the loss of water, salts and proteins - vital substances.

• All chronic diseases are exacerbated in a moment.
• A person experiences excruciating hunger, weakness, dizziness, headaches, depressed mood, mental abilities and working capacity decrease.
• A plaque appears on the tongue, urine begins to smell like acetone, which indicates the development of acidosis.
• Hair begins to fall out, nails peel and skin fades.
• The loss of salts leads to a malfunction of the kidneys and heart, which threatens life-threatening conditions.
• Muscles weaken, blood circulation is disturbed, vascular tone decreases and the electrolyte balance changes pathologically, which leads to fainting and cramps of the limbs.
• The loss of half of the body's proteins is fatal!

And those who managed to survive should prepare for serious diseases, including cancer, which will inevitably develop due to suppression of the immune system.

Other Important Rules

• Excluded are mono-diets (only on one product) and nutrition, which implies the complete exclusion of a certain group of substances from products (nutrients).
• You can not strive for unattainable weight indicators and you should always take into account your own physiology. A person with a height of 180 cm and a weight of 50 kg will have an unhealthy appearance and internal problems. Everything should be proportionate and commensurate.
• Permissible weight loss is 4 kg per month and no more than 1 kg per week.
• Be sure to combine nutrition and physical activity. You can't significantly reduce your calorie intake, but you can burn more calories than you eat through exercise.
• Health monitoring - during the period of struggle with excess weight, it is necessary to monitor the state of health: take tests, measure blood pressure, do a cardiogram and listen to yourself, not missing alarm bells.
• Drinking regime - limiting yourself in calories, you can not limit yourself in water. It is water that removes the breakdown products of fats from the body. Daily rate: 2-2.5 liters per day.
• If during the period of weight loss the state of health has sharply deteriorated, physical and mental performance has fallen, you should consult a doctor.

What to do is not safe

• Long-term use of "slimming or cleansing teas"

since all such herbal remedies contain laxatives (senna) or diuretics (birch buds, lingonberry leaves), other components are possible. It cannot be said that they are harmful in themselves - no, but diuretics and constipation remedies should be prescribed by a doctor according to indications, in a short course. It is not safe to use such drugs for a long time. The weight loss effect of such teas is based on the removal of fluid from the body, along with salts, vitamins, trace elements (especially important ones such as magnesium and potassium), and prolonged use of laxatives leads to the loss of electrolytes, sodium, potassium salts, which disrupts the water-salt balance, causes dehydration. Also, laxatives lead to “addiction” of the intestine (weakening of natural peristalsis, a tendency to constipation after withdrawal).

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• Caution should be exercised with supplements such as "fat burners"

i.e. to the vitamin-like substance L-carnitine and coenzyme Q 10 (ubiquinone). They should not be used by hypertensive patients, persons suffering from cardiac arrhythmias or in violation of liver function. These substances are present in the body and are responsible for the metabolic rate, i.e. their intake from the outside will speed up the metabolism and fats will burn faster. It is clear that if you plan to relax, lie on the couch and lose weight, there is no point in drinking them. These substances “work” only as an additional help when a person is actively involved in sports and fitness. In addition, the effect of their use is temporary, after the end of the course and losing weight, you should continue to eat moderately and be sure to lead an active lifestyle, otherwise the lost kilograms will quickly return.

• Do not use products with chromium polynicotinate or garcinia cambogia extract.

These are substances that increase the sensitivity of cells to insulin, i.e. carbohydrate metabolism, so glucose in the body is more actively consumed, while appetite also decreases. However, for those whose main weight gain problem is the abuse of fatty and carbohydrate foods, and not sweet ones, this will not help. This method is also not suitable for "psychological" sweet tooth. Moreover, when taking chromium supplements, the risks of a sharp drop in blood sugar levels (see hypoglycemia) are very high, when carbohydrate starvation of the body occurs, this is fraught with the development of hypoglycemic coma and is deadly. Also, when they are used, the risks of developing diabetes and pancreatic diseases are high.

The first is nutritional adjustment.

That's what a change in diet should be called. A diet for weight loss (let's call it that) implies a certain lifestyle and a balanced diet, that is, in fact, it is not a diet. It turns out that in order to lose weight, it is not at all necessary to go half-starved or eat tasteless food. The following principles of nutrition, coupled with physical activity, will help to gradually bring the forms to the desired parameters, maintain health and prevent many diseases.

• Keep a food diary. Do not be lazy to think over the daily menu in advance and calculate its calorie content.
• Do not exceed the recommended calorie intake that is recommended for your weight, height, age and activity (see formula).
• Keep track of the calorie content of the daily diet, which should be equal to the body's expenditure. Well, you can spend what has already been stored by the body in reserve through physical activity.
• Reduce your daily calorie intake according to your individual energy expenditure. If you do not want to do this, you should increase physical activity so that the body begins to spend and break down reserve fat.
• Eat fractionally, 5-6 times a day. At a time, our body is able to digest no more than 500 kcal, which are spent purely on the needs of the body. The surplus is put aside in reserve.
• Stick to a specific eating schedule. Thus, the body will set up a kind of biological clock, due to which the digestion of food and the consumption of digested calories will occur in the correct ratio in order to lose 5 kg without harm to health within 6-7 weeks.
• Eat dinner 4 hours before bedtime - this is just the time for which the incoming food is absorbed and kcal is partially used up.
• Refuse semi-finished products, especially those consisting of a mixture of carbohydrates and proteins and trans fats (dumplings, pasties, shawarma, hamburgers, pizza).
• Eat whole meats and fish. Boiled meat creates a feeling of satiety for 3.5 hours, and cutlets, sausages, nuggets - only for 2 hours.
• Arrange a fasting day 1 time in 2 weeks. Unloading does not equal hungry. But this day is just permissible to make a monocomponent, eating only fruits or vegetables, cottage cheese up to 5%, be sure to drink at least 2 liters of water.
• Eat only vegetables as side dishes - raw, steamed, boiled and stewed.
• All vegetables and fruits that can be eaten raw should be consumed in this form.
• Make the diet balanced in essential nutrients, minerals, vitamins, amino acids and polyunsaturated fatty acids.
• Reduce portions of food, but do it gradually. The capacity of the human stomach is 250 ml. More food only stretches the walls of the stomach and further increases appetite. A serving of food at one time should fit in a glass.
• Eliminate harmful foods, which we will discuss below, gradually, so as not to become depressed and not to fall off the right path.
• Follow the daily intake of vegetables and fruits in the amount of 750 gr.
• Use dietary cooking methods: boiling, baking without fat, stewing, steam method.
• While eating, focus on the food. Feel the taste of food, chew food thoroughly (15-20 times each piece). Put the next portion of food in your mouth, only after swallowing the chewed one.
• Eliminate "background" snacks - while watching TV, chatting on social networks, talking on a mobile phone: at such moments, a large amount of food is uncontrollably absorbed, which the body does not need at all.
• Snack properly - fruits, vegetables, cottage cheese, nuts. The optimal time for a snack is one and a half hours before a meal, in order to sit down at the table without a painful feeling of hunger. Carry a snack with you wherever you are to eliminate the temptation to buy unhealthy food.
• Drink water. Calculating the individual norm is simple: 30 ml of water is required for each kg of weight. Water cannot be replaced by other liquids: tea, coffee, chicory, store-bought juices - it's all wrong. Coffee, for example, only increases dehydration. For people with gastrointestinal problems, water is very important - it is involved in the formation of protective mucus. A glass of water should be drunk 20 minutes before a meal and another glass 40 minutes after a meal.
• Do not replace sugar with artificial sweeteners (for their dangers, see diet for diabetes and what you can eat with pancreatitis). Sugar is on the list of foods that should be completely avoided. But if this is not possible, replace it with brown sugar or fructose.
• Reduce salt to 4-5 grams per day. Sodium salts change the potassium-sodium balance and retain fluid in the tissues. Avoid hot spices.
• Replace animal fats with vegetable ones, which do not increase the level of cholesterol in the blood and are completely absorbed for the needs of the body.
• Enrich your diet with foods containing calcium: dairy, celery, sesame, etc. This is not only the prevention of osteoporosis, but more calcitriol, a hormone that causes the body to produce energy from fat cells.

The most harmful diet is cabbage

During the week, you can eat cabbage soup with fruits, vegetables, fish and chicken. As a result - 4.5 kg per week. Still would! Soup fills the stomach, which means it suppresses hunger. At this time, cabbage supposedly burns fat ...

Actually

Almost immediately after the start of the diet, the body begins to use proteins with might and main. It turns out that it is not fat that disappears, but muscles! In addition, experts believe that at the same time failures in metabolism begin. After stopping the cabbage diet, carbohydrate reserves will certainly be replenished. Still - the intestines begin to mope - too much cabbage and vegetables, but few vitamins and trace elements.

How to calculate required calories

Average norms of 2500 kcal for women and 3500 kcal for men have not been relevant for a long time. This is an individual indicator, depending on weight, height, age, and type of activity. For the calculation, the Muffin-Jeor formula is taken, which is the most reliable for today:

We calculate the cost of the main exchange

This is something that cannot be cut in any way, because these are the needs to maintain life (ie, breathing, blood flow, digestion - not to be confused with the energy to do work).

• Women: 10*weight(kg) + 6.25*height(cm) - 5*age - 161
• Men: 10*weight (kg) + 6.25*height(cm) - 5*age + 5

Calculate total calories

The resulting basal exchange figure should be multiplied by a multiplying factor, which varies depending on the activity:

• Sedentary lifestyle: 1.2
• Low activity (1-3 days per week sports): 1.375
• Average activity (3-5 days per week sports): 1.55
• High activity (6-7 days a week sports): 1.725
• Very high activity (active sports daily, professional high physical activity): 1.9.

For example, for a thirty-year-old woman with a weight of 70 kg and a height of 160 cm, working in an office, the total calorie content will be 1667 kcal, and not 2500 kcal!

How many calories to get per day to lose weight

To lose weight in a month without harm to health, you should slightly reduce the calorie content of the diet per day. To do this, the total calorie content is multiplied by 0.8. Those. on average, the energy value of the diet is reduced by 20%. This is the recommended maximum! You can not reduce the calorie content of food only to the figure that is spent on the main exchange. After all, we do not lie unbearably in bed, but we move, we constantly do something, which takes energy.

How to count these same calories in products

Special calorie tables allow you to calculate the energy value of products. In the tables, which you can find on the Internet or buy a special brochure, most often calorie content per 100 grams of weight is indicated, so it is recalculated depending on the weight of a particular serving. From this it is clear that you will have to acquire a kitchen scale.

Also, the energy value of products changes during cooking - pay attention to this!

Top most dangerous diets

As the well-known proverb says: "In a small dose - a medicine, in a large dose - a poison." So diets with too long a period (more than 5-7 days) can cause irreparable harm to the body. Here is a list of diets that, if the deadlines are violated (5-7 days), can provoke a number of different diseases:

• buckwheat diet
• kefir diet
• apple diet
• Kremlin diet
• drinking diet
• protein diet
• diet 5:2
• celebrity diets

What is more correct - to reduce the calorie content of the diet or increase physical activity?

The most correct option

This is the golden mean: a slight reduction in calories by 20% of the diet due to the exclusion of harmful foods and an increase in physical activity, i.e. regular sports at least 2-3 times a week (total time 3 hours). Estimated weight loss: 700-900 grams per week.

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Second option

You can not reduce the calculated energy value of the diet, but at the same time increase physical activity (buy a subscription to a fitness club, do body flex, Pilates, purchase a multifunctional simulator). In this case, weight loss will be softer (weight loss of about 500 grams per week).

Third option

This is a 20% reduction in calories without an increase in physical activity. In this case, the result on the scales is also guaranteed, but the external result of losing weight will not always please. A slimmer and a slender person are different concepts. Just subcutaneous fat that has left the body is not equal to slender and toned forms. Muscles should still be given a load in order not only to lose weight, but also to really build up, tighten the skin, and tone the muscles. Of course, there are contraindications to active sports, so any kind of physical activity should be agreed with the doctor.

The most harmful diet is starvation

It would seem that a good prospect of rapid weight loss for those whose BMI is equal to or exceeds 40. If you are able to withstand such a test, and at the same time feel great, you are welcome ...

Actually

Very revered by many "healers" fasting (especially "dry", when a person refuses not only food, but also drink) is fraught with dehydration of the body, intoxication and shock within a few days.

Prohibited and permitted products

We note right away that products classified as prohibited can be excluded without a doubt by everyone who wants to be healthy, and not just slim. They do not carry any benefit to the body! Those useful substances that are found in scanty amounts in junk food are more than replaced by normal food.

You don't have to worry about food habits either. Gradually, the body will rebuild, and what previously seemed tasty to you will no longer cause active salivation. And the bonus will be - the resulting prettier appearance, healthy skin, nails, hair, internal surge of strength, a slender figure, good health - and will keep you from breakdowns and returning back. Table - replacing junk food with good food.

Prohibited Products	Approved Products
Fats: margarine, butter, fat, lard	Vegetable oils, especially cold-pressed olive oil, how to choose.
Meat products: pates, liver sausages, smoked sausages, sausages, ham, canned food. Offal: kidneys, liver, heart, poultry skin	Eggs
Fatty meat: lamb, pork	Lean beef, chicken breasts, rabbit, turkey, veal
Oily fish: halibut, salmon, mackerel, carp	Lean fish: river trout, cod, pink salmon, hake, pollock, seafood, pike perch, pike
Fat cheese (more than 30%)	Cheeses with fat content up to 30%
Fat milk (more than 2%)	Skimmed or low fat milk (1-1.5%)
Fatty dairy products (more than 4-5%), cream, sour cream, mayonnaise, ice cream	Cottage cheese (fat-free or with fat content up to 4%), fermented baked milk, curdled milk, kefir (fat-free or 1-2%)
Liquid sweet milk: yoghurts, sweet curds, pastes, puddings	Low-fat and unsweetened yoghurts
Confectionery: pies, cookies, rich bread, cakes	Nuts (peeled pine nuts, walnuts), sesame seeds, pumpkin seeds
Black yeast bread	Unleavened bran bread, rye bread
Sugar	In exceptional cases, fructose, brown sugar (no more than 1 teaspoon per cup)
Sweets: sweets, bars, chocolate, honey, jam, jam	Homemade fruit juice ice cream, cottage cheese and fruit desserts, homemade sugar free marmalade, black bitter chocolate
High-carbohydrate cereals: white rice, semolina, millet	Oatmeal (benefit), buckwheat, pearl barley, barley porridge, brown rice
Soft wheat pasta	Pasta from durum cereals, pasta from a mixture of rye and wheat flour
Potatoes, canned vegetables	Cucumbers, peppers, celery, tomatoes, carrots, cabbage, radishes, beets, greens, lettuce, zucchini, eggplant, green beans, spinach, sorrel, young green peas, mushrooms, avocados
Bananas, dates, canned fruit	Apples, pears, berries, pineapple, apricots, peaches, citrus fruits
Fast food, ready-made harmful snacks: chips, snacks, salted nuts, sunflower seeds.	Dried fruits (excluding candied fruits)
Sugary carbonated drinks: lemonade, cola, etc., alcohol	Fruit tea, compote, freshly squeezed clear juices

How to lose weight - 1 day menu

• Breakfast 8.00. - Oatmeal, soaked in boiling water and infused for 20 minutes. After they are infused, add fresh berries or grated fruits to them. Green tea.
• Snack 10.00. - 50 gr pine nuts
• Snack 12.00 - cottage cheese 5% with fruit
• Lunch 14.00 - boiled chicken breast (200 gr), steamed vegetables.
• Snack 16.00. - 1 apple and 1 pear
• Dinner 18.00 - vegetable salad dressed with fermented baked milk, with grain bran bread. Fish fillet 100 gr
• Second dinner 19.00. Fresh squeezed fresh. Low fat yogurt with fruit.

Before the main meals and after them (20 minutes and 40 minutes before) drink 1 glass of clean water (see what kind of water is better to drink).

The most unhealthy diet is grapefruit

Fans of such a diet are forced to eat half a grapefruit before each meal, which contains enzymes that burn fat. No more than 800 calories are shown per day. In 20 days you can get rid of 10 kilograms.

Actually

This diet is low in calories, which means it is very harmful, as it can cause disorders of the digestive and productive functions. This diet also forces the body to break down muscle tissue, which means that metabolism is disturbed. Metabolism slows down and again there is an accumulation of fats. In addition, fatigue and irritability will become the norm of life and there will be no strength left for anything else.

The second is physical activity.

It is very difficult for an untrained person to suddenly begin to actively engage in sports, to pay due attention to this.

• More effective, albeit more expensive, is to purchase a subscription to a fitness club, Pilates, body flex. This guarantees quality workouts with proper duration and effectiveness. Under the control of a coach, it will be difficult to shirk and give yourself indulgences.
• You can master the exercises yourself, purchase or rent a simulator. The main thing is not to abandon what you have started, withstand the load and not give up in moments of weakness. It is enough to play sports 3 times a week for 40-60 minutes.
• An excellent effective home complex of 10 breathing-pose exercises for holding the breath - Bodyflex, it requires only 15 minutes a day, does not require special physical training and the services of a trainer (you can learn it yourself), this set of exercises is ideal for housewives and women after pregnancy, it decreases the volume of the stomach and the internal organs are massaged.
• It is important to fight your own laziness - try to climb the stairs on foot, and not use the elevator, walk more often at a fast pace or go jogging in the park, force yourself to clean the apartment once again or run out to take out the trash - everything will count!

Rules:

• choose certain days and times for classes;
• you need to eat an hour before class;
• during classes, drink clean water little by little (1-2 sips at a time);
• breathe correctly: inhale through the nose, exhale through the mouth;
• do 10-15 repetitions and 2-3 sets of each exercise;
• do not eat for at least an hour after class.

Below we will give 15 effective and simple exercises that are good for burning fat all over the body and tone muscles. You can do all the above exercises in a complex, or you can select the preferred ones and work on the most problematic areas:

Squats Muscles of the back, buttocks, press, back of the thigh. Slowly squat from a standing position so that your thighs are parallel to the floor. Can be weighted (dumbbells)

Pushups Back muscles, triceps and biceps. Hands are close to each other, wrists are in line with shoulders. During maximum push-ups, press your elbows to the body.

Bridge Muscles of the back and buttocks. Push the pelvis forward from a supine position with bent legs.

Forward lunges Gluteus muscle, anterior thigh. Alternate lunges with the left and right foot forward from a standing position. When lunging, the thigh of the working leg should be parallel to the floor.

Mahi back Muscles of the buttocks and back of the thigh. From a standing position, take your legs back, bending the body forward and touching the floor with your fingers.

Board All muscles of the body. Put your forearms parallel to each other and raise the body, leaning on the toes of straight legs. Hold 90 sec.

Deep triceps Back surface of the shoulder. Lean your hands on the sofa (bench) behind you and lower your pelvis down.

Balance Back muscles. From the position on all fours, stretch the right leg and left arm (then alternately change) and hold in this position for 90 seconds.

Balancing above the floor Muscles of the lower press and back. In the supine position, raise straight legs up, keeping the body and head in place (90 seconds).

Twisting bike Abdominal muscles. Spin the "bicycle" with your feet in the supine position, simultaneously lift the body to the right and left See also:   Effective ways to reduce appetite to lose weight - folk remedies, pills, diet

Side lunges Anterior thigh muscle and buttocks. Lunge with legs alternately to the sides from a standing position. Straight arms with the maximum stretch of the working leg should almost touch the floor.

Lunges forward and backward Muscles of the thighs and buttocks. Similar to lunges forward, only with a lunge, the supporting leg is retracted slightly back.

Burpee exercise All muscle groups. Squat, kick back, push up, return to squat, jump up.

pull up The latissimus dorsi and other types of back muscles. Pull the body on the hands on the horizontal bar as high as possible.

jump star Relaxation of the spinal column. Jumps - the starting position is spread arms up and legs wide on the floor. The second position is to make a clap with your hands, bring your legs in a jump closer to each other.

So, it is possible to lose weight without harm at home! To do this, you just need to eat right and be an active person. Having reached the desired weight, and most importantly - inner harmony, it is important to maintain this state and adhere to the lifestyle that the body gets used to during weight loss, because it is correct and healthy!