Unfortunately, overweight problems are one of the most relevant today.For this reason, many techniques, diets and other weight loss methods have been developed.There are some effective, but unsafe health.Other people are not harmful, but hate kilograms back once you stop observing the regime and diet.How to find the optimal solution and lose weight once and for all, let's understand.
Where to start
First of all, don't rush.If you decide to lose weight, but stay healthy at the same time, you need to achieve slow results, but confidently.
The maximum allowed is 1 kg a week.For a month, the result will be 3-4 kg, which is quite good.In this case, you do not need to use synthetic drugs (tablets) or hard diets.
Weight loss speed cannot be a brake factor for you, as this method is reliable and guarantees stable results for a long time.
If you need to drop a few pounds in the shortest time, for example, for some kind of victory, a special extreme diet will reach revenue.But you need to be prepared for the fact that after they are heavy again and quite fast, and in some cases with excess.Therefore, for true weight loss -is effective, you need to choose the best period of life without stress and neurosis.
How to adjust a diet
- Do not eat 3-4 hours before bedtime.If the hunger is very strong, you can drink a glass of low kefir.There is an opinion that you cannot eat after 18. If someone sleeps at 21-22pm, then it is relevant, but in all other cases it will only harm the body.
- Eat only natural products and newly prepared dishes.Completely excludes partial products and all types of synthetic substitutes.
- Any diet suggests a lot of drinks - from 1 to 2 liters of water daily, regardless of other liquids - tea, coffee, compot and other drinks.
- Gradually exclude bread from the diet, baking the highest grade, cake, cake;sugar;Products rich in saturated fat - pig fat, fat dairy products and similar types of meat;Trans-fats contained in margarine and sweet pastries.
- The menu should be used in fresh fruits and vegetables, newly squeezed juices.
- Once a week, arrange a fast day or use a one -day diet.
- 1-2 times a month you can arrange a hunger strike one day when only water is used.This technique is quite strict, so if it is difficult for you to obey it, do not force yourself and limit yourself to unload.
- High night vacations are required for regular metabolism, so you need to sleep for at least 7 hours.
- Physical activity is part of the weight loss technique.You can do any sports or daily do a simple basic training complex, walk with a relaxing step at least 1 hour a day, visit the pool.
Can I lose weight in a week?
If you need to lose weight for no more than 7 days, it is not included from the diet of fats - vegetables, butter, soy oil, and cheese, sausages, sauces.
Limit the use of products with simple carbohydrate content - bread, pastries, pasta, sugar -gula, potatoes, boiled beets and carrots, air corn, rice as they become excess fat.
From drinks, lemonade, beer, tap, soda is not recommended.
Meals that combine fat and carbohydrates fall under the ban - fried potatoes, fried potatoes, sweet baking with creams, chips, fish and meat in dough, bread with oil, whatever is fatty with bread.Such a combination is very dangerous, as excess calories are immediately stored on the waist, stomach, and feet.
It is recommended to build a protein -rich food menu and complex carbohydrates:
- lean meat (beef, beef, chicken);
- low fish species (pike, trout, pike perch, cod);
- seafood (shrimp, crab);
- mushrooms;
- nuts;
- low dairy products;
- Spinach, tomatoes, cucumbers, cabbage, onions, apples, sores, eggplant, sea graves.
They complete the diet with cranberries, raspberries, ink, plums and rosehips.
It is recommended to eat often, but in small portions.The last meal should last 3-4 hours before bedtime.
Individual weight loss program
Making your own program is relatively easy.Start -starting you need to know your normal weight and calculate exactly how much it needs to drop.
To determine its own weight, a special formula is used, for example, a Brock formula, which takes into account growth, age, gender, body type and current weight.Various calculators will also help these: weight index, calories, ideal weight and more.
The second important point is the calculation of daily calorie rates.To determine, use the method described above.Daily norms should not be less than 1200 kcal, as the use of smaller volume is a health hazard.
Based on the daily calorie norms obtained, you can find out the amount of fat, protein and carbohydrates needed for the body.
Then you should start setting up the menu.At this stage, one already knows how much calorie body needs daily, as well as fat, carbohydrates and protein, so the product is selected based on this data.First, the menu is arranged for a week.
Many initially have difficulty with the continuous calculation of the calorie content of the product, but if you adhere to the rules for a long time, this time will become a habit and it is possible to determine the calorie content of "with the eyes".
The last stage is physical training.They start 7-10 days after changing the diet.However, you can continue with increased physical activity at once, it depends on one's psychological atmosphere.