Unfortunately, the problem of overweight is one of the most relevant today.For this reason, many techniques, diets and other methods of weight loss were developed.Some of them are effective, but insecure health.Others do not harm, but hated kilograms as soon as they stop watching the regime and diet.So you will find the optimal solution and lose weight once and for all, let us understand.
Where to start
Do not hurry at first.If you firmly decide to lose weight but stay healthy at the same time, you have to achieve the result slowly but confidently.
The maximum permissible minus is 1 kg per week.The result will be 3-4 kg for a month, which is pretty good.In this case you do not have to use synthetic medication (tablets) or hard diets with hunger.
The slow weight loss should not be a brake factor for you, since this method is reliable and guarantees a stable result for a long time.
For example, if you have to drop on a kind of triumph for a few kilograms in the shortest possible time, special extreme diets will come to the income.However, you have to be prepared for the weight to return after you quickly and quickly and in some cases with excess.Therefore, you have to choose the cheapest time of your life without stress and neurosis for a really effective weight loss.
How to adapt the 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 kefish fat -like kefir.There is an opinion that you cannot eat after 18.If a person goes to bed at 9 p.m. to 10 p.m., it is relevant for him, but in all other cases it will only harm the body.
- Eat only natural products and freshly prepared dishes.Fully exclude semi -fixed products and all possible synthetic substitutes.
- All diets indicate an abundant drink - of 1 to 2 liters of water per day without counting other liquids - teas, coffee, compota and other drinks.
- Gradually bread from nutrition, the highest class baking, cake, cake, cake;Sugar;Products rich in saturated fats - lard, fat milk products and similar types of meat;Trans-fats contained in margarine and sweet pastries.
- The menu should implement fresh fruit and vegetables, freshly squeezed juices.
- Order a fasting day once a week or use a one -day diet.
- You can arrange a one-day hunger 1-2 times a month if only water is used.This technique is strict enough.So if it is difficult to stick to it, don't force yourself and limit yourself to a discharge day.
- A high -quality night vacation is required for normal metabolism, so you have to sleep for at least 7 hours.
- Physical activity is an integral part of any weight loss technology.You can carry out a simple complex of basic exercises every day, take at least 1 hour a day with a leisurely step and visit the pool.
Can I lose weight in a week?
If you have to lose weight for at least 7 days, it is worth excluding from the diet of fats - vegetables, butter, soybean oil and cheese, sausages, sauces.
Limit the consumption of products with a high content of simple carbohydrates - bread, pastries, pasta, sweets, potatoes, cooked beets and carrots, air corn, rice, as they turn into fat.
Soda is not recommended by the drinks, lemonade, beer, champagne.
Courts that combine fats and carbohydrates fall under the ban - roasted potatoes, fries, baking with cream, fries, fish and meat in dough, bread with oil, fat dishes with bread.Such combinations are particularly harmful, since excess calories are immediately deposited on the waist, stomach and legs.
It is recommended to create a menu on foods that are rich in proteins and complex carbohydrates:
- Lean meat (beef, veal, chicken);
- Low -fat fish species (pike, trout, pike perch, cod);
- Seafood (shrimp, crabs);
- Mushrooms;
- Beans;
- low -fat dairy products;
- Spinat, tomatoes, cucumbers, cabbage, onions, apples, sour streamers, eggplants, meaner.
They complement the diet with cranberries, raspberries, ink, plums and pouring hips.
It is recommended to eat often, but in small portions.The last meal should take place 3-4 hours before going to bed.
Individual program of weight loss
Making your own program is quite easy.First you have to find out your normal weight and calculate exactly how much the superfluous must be dropped.
In order to determine your own ideal weight, special formulas are used, for example the formula of Brock, growth, age, gender, type of body weight and the current weight.Various calculators also help the following: body weight index, calories, ideal weight and others.
The second important point is the calculation of the daily calorie rate.Use the methods described above for determination.The daily standard should not be less than 1200 kcal because the consumption of a lower amount is a health risk.
Based on the preserved daily calorie standard, you will find the number of fats, proteins and carbohydrates required for the body.
Then you should put together the menu.At this point, a person already knows how much their calorie body needs per day as well as fats, carbohydrates and proteins, so that the products are selected on the basis of this data.First, the menu is compiled for a week.
Many initially have difficulties in constantly calculating the calorie content of products, but if they adhere to the rule for a long time, this moment becomes a habit and it becomes possible to determine the calorie content of a court "by eye".
The last phase is physical training.They are started 7-10 days after changing the diet.However, you can continue with increased physical activity, it depends on the mental mood of a person.