Unfortunately, the problem of excess weight is one of the most relevant today.For this reason, many techniques, diets and other methods of weight loss have been developed.Some of them are effective but dangerous health.Others do not harm, but the hated pounds come back as soon as you stop monitoring the regime and diet.How to find the optimal solution and lose weight once and for all, let's find out.
Where to start
First, don't rush.If you are firmly deciding to lose weight but stay healthy at the same time, you should achieve the result slowly but confident.
The maximum minus minus is 1 kg per week.In one month the result will be 3-4 kg, which is quite good.In this case, you do not need to use synthetic medicines (tablets) or solid starvation diets.
The slow weight loss rate should not be a braking factor for you, as this method is reliable and guarantees a stable result for a long time.
If you have to miss a few pounds in the shortest possible time, for some kind of triumph, special extreme diets will reach revenue.But you must be prepared for the fact that after them the weight returns again and quickly enough, and in some cases with excess.Therefore, for a really effective weight loss, you need to choose the most favorable period of your life without stress and neurosis.
How to adjust the diet
- Do not eat 3-4 hours before bedtime.If the feeling of hunger is very strong, you can drink a glass of low -fat yogurt.There is an opinion that you cannot eat after 18. If one goes to bed at 21-22, then this is appropriate for him, but in all other cases it will only hurt the body.
- Eat only natural products and freshly prepared dishes.Completely turn off semi -finished products and any synthetic substitutes.
- Each diet suggests an abundant drink - from 1 to 2 liters of water a day, not counting other liquids - teas, coffee, compotes and other drinks.
- Gradually exclude bread from the diet, baking of the highest class, cakes, cakes;sugar;products rich in saturated fat - lard, fat dairy products and similar varieties of meat;Trans fat contained in margarine and sweet sweets.
- The menu should prevail fresh fruits and vegetables, freshly squeezed juices.
- Once a week, organize a fasting day or use a day diet.
- 1-2 times a month you can arrange a day hungry stroke when only water is used.This technique is strict enough, so if you find it difficult to stick to it, do not force yourself and limit yourself to unloading to a day.
- High quality night vacation is required for normal metabolism, so you have to sleep at least 7 hours.
- Physical activity is an integral part of any weight loss technique.You can do any sport or perform a simple complex of elementary exercises daily, walk with a relaxed step at least 1 hour a day, visit the pool.
Can I lose weight in a week?
If you need to lose no more than 7 days, it is worth excluding from the fat diet - vegetable, butter, soybean oil, as well as cheeses, sausages, sauces.
Limit the consumption of products high in simple carbohydrates - bread, sweets, pasta, sweets, potatoes, boiled beets and carrots, air corn, rice, as they turn into excess fat.
From drinks, lemonade, beer, champagne, soda is not recommended.
Dishes that combine fats and carbohydrates fall under the ban - fried potatoes, fried potatoes, sweet baking with cream, chips, fish and meat in dough, bread with butter, all kinds of oily dishes with bread.Such combinations are particularly harmful as excess calories are immediately deposited on the waist, stomach and legs.
It is recommended to build a menu for foods rich in protein and complex carbohydrates:
- lean meat (beef, veal, chicken);
- Species with low fish content (Pike, trout, pike perch, COD);
- seafood (shrimp, crabs);
- mushrooms;
- beans;
- low -fat dairy products;
- Spinach, tomatoes, cucumbers, cabbage, onions, apples, sorrel, eggplant, sea cabbage.
They complement the blueberry, raspberry, ink, plums and roses diet.
It is recommended to eat frequently but in small portions.The last meal should be held 3-4 hours before bedtime.
An individual weight loss program
Doing your own program is quite simple.First you need to understand your normal weight and accurately calculate how much the pour will need to be lowered.
To determine your own ideal weight, special formulas are used, for example, the Brock formula, which takes into account growth, age, gender, type of physics and current weight.Various calculators will also help this: body weight index, calories, ideal weight and more.
The second important point is the calculation of the daily calorie rate.To determine, use the methods described above.The daily rate should not be less than 1200 kcal, since consumption of a smaller amount is a health danger.
Based on the daily calorie rate obtained, you can understand the number of fats, proteins and carbohydrates needed for the body.
Then you need to start compiling the menu.At this stage, one already knows how much his calorie body needs a day, as well as fat, carbohydrates and proteins, so the products are selected based on this data.First, the menu is compiled for a week.
Many at first have difficulty in constantly calculating the calorie content of the products, but if you adhere to the rule for a long time, this moment will become a habit and it will be possible to determine the calorie content in an "eye" dish.
The last stage is physical training.They are started 7-10 days after the diet changes.However, you can continue with increased physical activity at once, it depends on the psychological mood of a person.