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 uncertain health.Others do not hurt, but hated kilograms 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 us understand.
Where to start
First of all, don't hurry.If you decide to lose weight but remain healthy at the same time, achieve the result slowly but with certainty.
The maximum allowed minus is 1 kg per week.For a month, the result will be 3-4 kg, which is pretty good.In this case, you do not need to use synthetic drugs (tablets) or hard diets with hunger.
The slow pace of weight loss should not be a brake factor for you because this method is reliable and guarantees a stable result for a long time.
If you need to drop a few kg in the shortest possible time, for example for some kind of triumph, special extreme diets will come to the revenue.But you have to be prepared for the fact that the weight after them returns again and fast enough, and in some cases also with excess.Therefore, for really effective weight loss, choose the most favorable period of your life without stress and neurosis.
To adjust the diet
- Don't eat 3-4 hours before bed.If the feeling of hunger is very strong, you can drink a glass of low fat keeat.There is an opinion that you cannot eat after 18. If a person goes to bed at.21-22, it is relevant to him, but in all other cases it will only damage the body.
- Eat only natural products and freshly made dishes.Exclude completely semi -finized products and all kinds of synthetic substitutes.
- Any diets suggest an abundant drink - from 1 to 2 liters of water per day.Day, do not count other liquids - tea, coffee, compothes and other drinks.
- Gradually excludes bread from the diet, baking of the highest class, cakes, cakes;sugar;Products that are rich in saturated fat - crazy, fat dairy products and similar varieties of meat;Transfats contained in margarine and sweet cakes.
- The menu should prevail fresh fruits and vegetables, freshly squeezed juices.
- Once a week, arrange a fasting day or use a one -day diet.
- 1-2 times a month you can arrange a one-day hunger strike when only water is used.This technique is strict enough, so if it is difficult for you to adhere to it, do not force yourself and limit yourself to a unloading day.
- A high quality night holiday is needed 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 daily perform a simple complex of elementary exercises, 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 weight no more than 7 days, it is worth excluding from the fat - vegetable, butter, soybean oil and cheeses, sausages, sauces.
Limit the consumption of products with a high content of simple carbohydrates - bread, cakes, pasta, sweets, potatoes, cooked beets and carrots, air corn, rice as they become fat in excess.
Of drinks, lemonade, beer, champagne, soda is not recommended.
Dishes that combine fat and carbohydrates fall under the ban - fried potatoes, french fries, sweet baking with cream, chips, fish and meat in dough, bread with oil, all fat dishes with bread.Such combinations are especially harmful as excess calories are immediately deposited at the waist, abdomen and legs.
It is recommended to build a menu on food rich in proteins and complex carbohydrates:
- lean meat (beef, veal, chicken);
- Fishing species with fat fat (pike, trout, pike -aborre, cod);
- Fish and seafood (shrimp, crabs);
- mushrooms;
- Beans;
- Dairy products with low fat fat;
- Spinach, tomatoes, cucumbers, cabbage, onions, apples, sorrel, eggplant, sea cabbage.
They complement the diet with cranberries, raspberries, ink, plums and roships.
It is recommended to eat often, but in small portions.The last meal should take place 3-4 hours before bed.
Individual program with weight loss
It is simply to make your own program.First, find out your normal weight and calculate exactly how much the superfluous should be dropped.
To determine its own ideal weight, special formulas are used, for example, the formula for brock that 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 other important point is the calculation of the daily calorie frequency.Use the methods described above.The daily norm should not be less than 1200 kcal, as the consumption of a smaller amount is a health hazard.
Based on the daily calorin worm, you can find out the number of fat, proteins and carbohydrates needed for the body.
Then you have to start preparing the menu.At this point, a person already knows how much his caloric body needs during the day, as well as fat, carbohydrates and proteins, so the products are selected on the basis of this data.First, the menu is gathered for a week.
Many people initially have difficulties with constant calculation of the calorie content of products, but if you comply with the rule for a long time, this moment will become a habit and it will be possible to determine the calorie content in a bowl "by the eye".
The last phase 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 a person's psychological mood.