Unfortunately, the problem of overweight is one of the most important today.Therefore, many techniques, diets and other weight loss methods have been developed.Some of them are effective but unsafe health.Others do not hurt, but hated kilograms as they stop observing the system and diet.We understand how to find the optimal solution and lose weight once and for all.
Where do I start
First of all, don't rush.If you definitely decide to lose weight but stay healthy at the same time, you will have to achieve the result slowly but confidently.
The maximum permissible minus weekly is 1 kg.For a month, the result will be 3-4 kg, which is very good.In this case, you do not need to use synthetic medicines (tablets) or a hard diet that comes with hunger.
The slow rate of weight loss cannot be a braking factor for you as this method is reliable and guarantees a stable result for a long time.
For example, if you need to throw a few kilograms into some triumph as soon as possible, a special extreme diet will receive revenue.But you have to be prepared for the fact that the weight will return again and quickly, and in some cases, too much.Therefore, for really effective weight loss, you have to choose the best period of your life without stress and neurosis.
How to set up diet
- Don't eat 3-4 hours before going to bed.If the feeling of hunger is very strong, you can drink a glass of low greasy kefir.There is an opinion that you can't eat after 18.If someone is lying at 21-22, it is relevant to him, but in all other cases only harm the body.
- Eat only natural products and freshly prepared foods.It completely excludes semi -finished products and all kinds of synthetic substitutes.
- Any diet suggests a plentiful drink - 1-2 liters of water daily, not counting other liquids - teas, coffee, compotes and other drinks.
- Gradually excludes the bread from the diet, the highest quality baking, cakes, cakes;sugar;products rich in saturated fats - fat, fat dairy products and similar meat types;Margarine and trans fats in sweet cakes.
- The menu has fresh fruits and vegetables, freshly pressed juices.
- Organize a fasting day once a week or use a one -day diet.
- You can arrange a one-day hunger strike 1-2 times a month if you use only water.This technique is strict enough, so if it is difficult to stick to it, do not force itself and limit itself to a unloading day.
- Normal metabolism requires a high quality night vacation, so you need to sleep at least 7 hours.
- Physical activity is an integral part of the weight loss technique.Whatever sports you can do or do a simple complex of elementary school exercises daily, walk for at least 1 hour a day with a comfortable step, visit the pool.
Can I lose weight in a week?
If you have to lose up to 7 days, you may want to exclude fats - vegetables, butter, soy oil, and cheeses, sausages, sauces.
Limit the consumption of large products with simple carbohydrates - bread, cakes, pasta, sweets, potatoes, cooked beets and carrots, air corn, rice - as they become excessive fats.
Drinks, lemonade, beer, sparkling, soda are not recommended.
Foods combining fats and carbohydrates are banned - fried potatoes, potatoes, sweet baking with cream, chips, fish and meat dough, bread oil, any fatty food with bread.Such combinations are particularly harmful as excess calories are immediately placed on the waist, stomach and legs.
We recommend that you make a menu for foods rich in protein and complex carbohydrates:
- lean meat (beef, veal, chicken);
- Low fatty fish species (pike, trout, pike perch, cod);
- seafood (shrimp, crabs);
- mushroom;
- puppet;
- Low fatty dairy products;
- Spinach, tomatoes, cucumbers, cabbage, onions, apples, duck, eggplant, sea cabbage.
The diet is supplemented with blueberries, raspberries, ink, plums and lace.
We recommend that you eat often, but in small portions.The last meal will take place 3-4 hours before bedtime.
The individual program of weight loss
Making your own program is quite simple.First you need to know your normal weight and calculate exactly how much you need to discard the excess.
Special formulas are used to determine their ideal weight, such as the Brock formula, which takes into account growth, age, gender, body type and current weight.Different calculators also help with body weight index, calories, ideal weight and others.
The second important point is to calculate the daily calorie ratio.Use it to determine the methods described above.Daily standards should not be less than 1,200 kcal, as smaller amounts of consumption pose a health risk.
Based on the daily calorie standards you obtain, you can find out the number of fats, proteins and carbohydrates needed for the body.
Then you have to start compiling the menu.At this stage, a person already knows how much you need your calorie body daily, as well as fat, carbohydrates and proteins, so the products are selected based on these data.First, the menu is compiled for a week.
Many at first have difficulty in calculating the calorie content of the products, but if you follow the rule for a long time, this moment will become a habit and it is possible to determine the calorie content of a food.
The last stage is physical exercise.It starts 7-10 days after changing your diet.However, it can continue with increased physical activity, depending on a person's psychological mood.