Unfortunately, the problem of overweight is one of the most important today.For this reason, many techniques, diet and other methods of weight loss have been developed.Some of them are effective, but unsafe health.Others do not harm, but the hateful pounds return as soon as 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, do not rush.If you decide tightly to lose weight but remain healthy at the same time, you should achieve the result slowly, but with confidence.
The maximum allowable minus is 1 kg per 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 medicines (tablets) or strong hunger diets.
The slow pace of weight loss should not be a braking factor for you because this method is reliable and guarantees a lasting result for a long time.
If you need to throw a few pounds in the shortest possible time, for example, in some kind of triumph, extreme special diet will come in income.But you have to be prepared for the fact that behind them the weight returns again and quite quickly, and in some cases even in excess.Therefore, for 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 too strong, you can drink a glass of low kefir.There is a thought that you cannot eat after 18 years.If a person goes to bed at 21-22 in the afternoon, then it is important for him, but in all other cases it will only damage the body.
- Eat only natural products and freshly prepared dishes.Fully exclude semi -finished products and all types of synthetic substitutes.
- Dietary diet suggests an abundant drink - from 1 to 2 liters of water a day, not counting other liquids - teas, coffee, composition and other drinks.
- Gradually exclude bread from the diet, baking the highest grade, cakes, cakes;sugar;Products rich in saturated fats - lard, fat milk products and similar types of meat;Trans-posts included in margarine and sweet pastes.
- The menu should dominate fresh fruits and vegetables, freshly squeezed juices.
- Once a week, adjust a fasting day or use a one day diet.
- 1-2 times a month you can arrange a one-day hunger strike when using only water.This technique is quite harsh, so if it is difficult for you to adhere to it, do not force yourself and limit it to a day of discharge.
- A high quality night break is needed for normal metabolism, so you need to sleep at least 7 hours.
- Physical activity is an integral part of any technique of weight loss.You can do a sport or perform a simple elementary exercise complex every day, walk at least 1 hour a day, visit the pool.
Can I lose weight within a week?
If you need to lose weight no more than 7 days, it is worth excluding from the fat diet - vegetables, butter, soybean oil, as well as cheeses, sauces, sauces.
Limit consumption of products with a high content of simple carbohydrates - bread, pastries, pasta, cakes, potatoes, boiled beets and carrots, air corn, rice as they are transformed into excess fat.
From drinks, lemonades, beer, champagne, soda is not recommended.
Dishes that combine fats and carbohydrates fall under stop - chips, chips, sweet baking with cream, chips, fish and meat in the dish, oily bread, any greasy bread container.Such combinations are especially harmful, as excess calories are immediately deposited at the waist, stomach and legs.
It is recommended to build a menu on protein -rich foods and complex carbohydrates:
- lean meat (beef, beef, chicken);
- fish species with low packages (points, trout, pike perch, cod);
- seafood (shrimp, crab);
- mushrooms;
- beans;
- Retail products;
- Spinach, tomatoes, cucumbers, cabbage, onions, apples, sorrel, eggplant, seafood.
They complement the diet with blueberries, raspberries, paint, plums and roses.
It is recommended to eat often, but in small portions.The last meal should be done 3-4 hours before bedtime.
Individual weight loss program
Making your program is quite simple.First you need to discover your normal weight and calculate exactly how much you will need to be excess.
To determine its ideal weight, special formulas are used, for example, the Brock formula, which takes into account growth, age, gender, type of physics and current weight.Different calculators will also help this: body weight index, calories, ideal weight and others.
The second important point is the calculation of the daily calorie scale.To determine, use the methods described above.The daily rate should not be less than 1200 kcal, as the consumption of a smaller amount is a health risk.
Based on the daily calorie daily rate, you can detect 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 his calorie body needs a day, as well as fats, carbohydrates and proteins, so the products are selected based on these data.First, the menu has been compiled for a week.
Many at first have difficulty calculating the calorie content of the product, 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 of a "eye" dish.
The last stage is physical training.They start 7-10 days after diet change.However, you can continue with increasing physical activity immediately, it depends on a person's psychological state.