Mostly, approaching the mirror at home and once again dissatisfied or dissatisfied with our reflection, we finally decided to occupy ourselves as soon as possible to lose weight, eliminate the puffed stomach and once again become a slender, beautiful and attractive person.
To be beautiful, wear your favorite dress, which has been moderate or a shirt, for some reason that has become small in the waist and the buttons on the stomach have stopped-this is our natural desire, in parallel with another service.We will not only become slimmer and more beautiful, but also reduce the risk of having some serious diseases, as well as for many more years of life.
Therefore, according to statistics, the difference in the longevity of women of the same age, a lifestyle, but with different weights (beyond and normal) is about 5 years!So, if you have excess weight, we will start losing weight and reducing the weight of the abdomen!But in order not to be harmful to your health in the process of losing weight, you need to know some of its rules, which can not violate in any case.
For those who do not like to read much, I will present the main points in the question question:
- What needs to be done to lose weight?- You need an accurate, balanced diet with a certain calorie restriction and moderate physical activity
- And if I want to lose weight quickly?- Fast weight loss implies strict limits about calories.This is harmful to the health and restructuring the work of the entire organism.After returning to the previous diet, the weight is achieved at double speed
- My weight is very large.Can I lose weight?- Dieters will tell you a list of additional measures to reduce weight for nutrients and appropriate physical activity.
How to lose weight
Please go through theory.First you need to decide which weight you are.This will help understand the main measures to lose weight (nutrition and appropriate physical activity) are necessary to add drug therapy.Or so large that only surgery will help reduce it.
The weight list with mathematical accuracy will help determine the body mass index (BMI).BMI is the most convenient and accurate assessment of the body's obesity and is calculated by the formula: body weight (kg), divided into height (m), erected in a square.(Example: Weight - 100 kg., Height - 2 meters. BMI = 100/2/22= 25)
InBMI 18.5 - 29,All that is needed to remove stomach independence at home (if any) and weight loss are the appropriate diet, nutrition and physical activity.We will talk about everything more detailed later.
InBMI 30 - 39The appropriate nutrition and physical activity are also necessary, but with this weight, it is worth thinking about the help of drug therapy.Important: All drugs have side effects, so only one doctor makes a decision when starting and choosing the medicine itself.
InIMT 40 and above.It is believed that with such a weight, it is impossible to lose weight on their own.In this case, doctors in the absence of contraindications provided to use the help of Barioric surgery.With its help, weight loss reaches 50-70% in the next two years.Then support it with all diets and physical efforts.
We are aiming for goals
If you pay attention, in our bamoil, when the prognosis reaches a normal weight, the results are equal to a few months can be issued.That is, weight loss - this process is quite long and for first not abandoned, identify yourself a good reason that allows you to stay in the selected path.And this is the first actual act that you need to start losing weight.
To get rid of health problems and last many years of life, to become more beautiful and catch the interesting eyes of the opposite sex, to become an example to follow your relatives.Write in your reasons comments, because you will not step back and will move every step to the goal.
Step 1: appropriate nutrition.How to eat properly to lose weight
Regardless of BMI, for all those who decide to remove their stomach, there are two common points.First of them are a diet.That is, now you will have to control what you eat, and most importantly.It is essential that the energy consumption for the life support of the body will exceed the energy accompanied by food.
Be sure to eat breakfast.Therefore, the hormonal system achieves the desired mood of the day and reduces the risk of obesity development.Those who have a habit at night, on the contrary, the risk of obesity is very high.And also for those who rarely eat, but immediately, and even try to swallow faster.
Studies do not stop, scientists constantly study how to eat, when to eat, at what time.There are tens of thousands of people following a certain nutrition under the supervision.Doctors look at their behavior, at tests and other indicators to monitor how the endocrine system reacts with calories into the body.
We count the calories.How many calories are needed every day to lose weight
So, to start losing weight, you need to limit yourself in calories.This is the main, basic principle!If you, of course, do not work in heavy production, requires continuous physical stress or not a professional athlete.Then, in normal mode, 300-500 kcal a day certainly cannot be done!
First, we determine the cost of energy needed for the support of the body's life.
1 Method: From the calculation table of energy costs according to your gender and age, choose the value and, with our normal physical activity, as well as the cost of food digestion, we have the desire.Link to the table and calculation sample below.
2 Methods: It is simpler, faster, but close.We multiply our weight with 22 kcal necessary for the life support of each kilogram.Suppose I have 80 kg * 22 = 1760 kcal.So, if I will eat products (food) with an energy value of 1760 kcal, then I will not lose weight and will not gain weight.
But our goal is to lose weight and remove stomach!One person, it takes about half a kilo per week, it is necessary to lack 500 kilrocalories every day.That is, it is necessary to reduce daily diet to 300-500 kcal.My daily diet should be 1260 - 1460 kcal, and the rest of the body will be made from stomach fat reserves.Voila, we lose weight!
So that has happened as if you think you have eaten some calories for 200, but you don't consider it to have a little more sugar and a good piece of butter.Total, porridge appears 500 kcal.After that, we will drink sweet tea with delicious biscuits, and our breakfast will pull at 1000. The same thing can happen at lunch and dinner.And at the end of the month, standing on scales, we will be surprised: "Why don't I lose weight?"
To eat this to lose weight?We follow the ingredients of food
It is also good to control the ingredients of food.A balanced and diverse nutrition must meet the needs of the body.And here everything is important, fat, carbohydrates, as well as fiber - our food basis.Micro, vitamins and different biological active ingredients should also be in the diet.
- Replace animal fat with vegetables and people in fish and seafood
- You need to consume enough fruits and vegetables
- Need daily fiber
- Priority should be meat of poultry, fish and veal
- Be sure to contain low dairy products in your diet
- Types of seeds, seeds and whole grains
The enemy has a normal weight.Sugar, salt and wine
The time we lose weight is also good because, under the influence of the limitations and ourselves, we have the opportunity to develop the appropriate nutritional habits for all the next time.For automaticism, bring knowledge of what can be used and in what quantity, and what cannot be in any way.
For example, in a diet, you need to protect yourself from alcohol.The product is quite high -Calorie and in addition is a strong stimulant of appetite.We don't notice how to eat a huge piece of steak with a large part of the potatoes under a snack.It will never work to remove the stomach.The remaining time, alcohol with the number of a glass per day is not banned.
Everything else cannot be in any situation, as well as when we lose weight, as well as when we escape from his table:
- Salt
- Due to a large amount of salt, you can also eat sausages, sausages, ham, dumplings and other semi -finished products.
- Add sugar
- Sweet carbonated drinks are banned, as well as all the juice
- Sweet cake
- Trans-fat is dangerous!Sausage, ice cream, bought cakes, chips, crispy biscuits and other delicious mucks - we banned ourselves!
- Fast food
I understand that all these foods are constantly present around us and will not be able to avoid it.But the main thing here is that the consumption of one hour of such products does not turn into continuous and become harmful to nutrition.A little and sometimes you can.
Meanwhile, we are losing weight, it is important for us how much we eat, that is the total number of calories.Every day, we should not exceed 1800 kcal.And if you continue to eat sweet, salty foods and other high foods, 1800 kcal will be knocked at noon and it will be difficult to live in the afternoon without food.
The diet must be safe
The description above is also a diet.Limit the number of calories up to 1500-1800 per day and eat what you like.You can lose weight from it almost as fast as from other diets with calorie difficulties and are often unbalanced in such essential, single nutrients.
Belllless, shameless, protein or carbohydrate - each of them has their own dangerous health consequences.Some worsen the condition of hair, skin and nails, causing hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Ducan and Paleodita is recognized by the Diets Association he is the worst, unbalanced and risky.
The most confidence among nutrition experts is the Mediterranean diet.It does not rule out all the essential macroeconomic factors, focusing on fruits, vegetables and seafood, poultry, olive oil (good, and it)A little bitRed wine!I love!
Step 2: Physical activity
The second prerequisite after calorie limit is physical activity and exercise.They not only burn hundreds of kilocalories, but we spend energy for physical activity (moving with hands, legs, inclined, squats, walking), but also in a way, we reconstruct our hormonal system to consume large energy (sweat, breathe, release heat).
Therefore, physical activity will significantly reduce time to lose weight for the target.Use any opportunity to move!Do not use elevators at home, down and climb up the stairs.Do you live high?Yes, at least to the third and fifth floors, then call the elevator!
Go, open the window to ventilate, close in another room, then the opposite.Sitting by the TV or computer, do not ask you to bring you a cup of coffee, but go yourself, you can eat ten times on the road.Meaning is as much as possible physical activity as possible.
This is a great motivation to turn sports into part of life
I repeat: The presence of physical effort has been shown to prolong life!
Aerobic load.Weight loss exercises
To remove the stomach, the exercises in the press are not enough.First, it is necessary to connect the basic exercises, also find the abdominal muscles and have a common strengthening effect on the body.When performing, we focus our attention on the prepared muscles of the press.
- "Squat."The legs on the shoulder wide, hands in front of you.Squat reaches the level, while the back of the thigh is parallel to the floor level, below is not necessary.20-50 times
- "Push -ups."Emphasize lying.Men: legs on socks, women: from knees.We bent our hands in the elbows, lower the body parallel to the floor, then remove the hand, return to the original position.10-30 times
- Pulling up the man - Vis on a fixed bar.You need to tighten your body 5-10 times.Women can perform the horizontal force of the Viking people, pulling up a low horizontal bar.
Add physical efforts in fresh air.Fast walking is more physiological and less about joints rather than jogging.You can always find a place to go.Arrive at the store, light, return to the bag.Going to work, walking to public transport.Only in a neighboring house for friends.
Therefore, a number of metabolic processes are increased to increase the metabolism of muscle tissue.For these processes, the body needs additional energy consumption.To do this, he uses internal reserves, accumulates and starts to burn energy 24 hours a day.