Unfortunately, the problem of excess weight is one of the most relevant today.For this reason, many techniques, regimes and other weight loss methods have been developed.Some of them are effective, but dangerous.Others do not hurt, but the hated kilograms come back as soon as you stop watching the diet and the 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 firmly, but stay healthy at the same time, you should get the result slowly, but with confidence.
The least authorized is 1 kg per week.For a month, the result will be 3 to 4 kg, which is quite 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 braking factor for you, because this method is reliable and guarantees a stable result for a long time.
If you need to drop a few kilograms as soon as possible, for example, for a kind of triumph, special extreme diets will come to income.But you must prepare for the fact that after them, the weight returns again and quickly, and in some cases also with an excess.Therefore, for really effective weight loss, you must choose the most favorable period of your life without stress or neurosis.
How to adjust the diet
- Do not eat 3-4 hours before bedtime.If the feeling of hunger is very strong, you can have a glass of kefir with low fat.There is an opinion that you cannot eat after 18 years.If a person sets at 9 p.m. to 10 p.m., then for him, it's relevant, but in all other cases, that will only harm the body.
- Eat only natural products and freshly prepared dishes.Completely exclude semi-finished products and all kinds of synthetic substitutes.
- All regimes suggest abundant consumption - from 1 to 2 liters of water per day, not to mention other liquids - teas, coffee, compotes and other drinks.
- Gradually exclude diet bread, the highest quality cooking, cakes, cakes;sugar;Products rich in saturated fats - Saindoux, fatty dairy products and similar meat varieties;Trans fat in margarine and sweet pastries.
- The menu must prevail fresh fruits and vegetables, freshly pressed juices.
- Once a week, organize a day of fasting or use a one day diet.
- 1-2 times a month, you can organize a one-day hunger strike when only water is used.This technique is severe enough, so if it is difficult for you to join it, do not force yourself and do not limit yourself to a day of unloading.
- High quality night holidays are necessary 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 perform a simple complex of elementary exercises daily, walk with a quiet step at least 1 hour a day, visit the swimming pool.
Can I lose weight in a week?
If you need to lose weight at most of 7 days, it is worth excluding the diet from fat - vegetables, butter, soy oil, as well as cheeses, sausages, sauces.
Limit the consumption of products with a high content of simple carbohydrates - bread, pastries, pasta, candy, potatoes, boiled beets and carrots, air corn, rice because they turn into excess fat.
Among the drinks, the lemonade, the beer, the champagne, the soda is not recommended.
The dishes that combine fats and carbohydrates are ban - potatoes fries, fries, sweet cooking of cream, crispers, fish and meat in the dough, bread with oil, all fatty dishes with bread.These combinations are particularly harmful, because an excess of calories is immediately deposited on the waist, the stomach and the legs.
It is recommended to build a menu on foods rich in protein and complex carbohydrates:
- lean meat (beef, veal, chicken);
- Species of low fat fish (pike, trout, pike pole, cod);
- seafood (shrimp, crabs);
- Mushrooms;
- beans;
- low dairy products;
- Spinach, tomatoes, cucumbers, cabbage, onions, apples, sorrel, eggplant, cabbage at sea.
They complete the diet with cranberries, raspberries, ink, plums and rosais.
It is recommended to eat often, but in small portions.The last meal must take place 3-4 hours before bedtime.
Individual weight loss program
Making your own program is quite simple.You must first discover your normal weight and accurately calculate how abandoned the superfluous must be.
To determine its own ideal weight, special formulas are used, for example, the Brock formula, which takes into account growth, age, sex, type of physics and current weight.Various calculators will also help this: the body weight index, calories, ideal weight and other.
The second important point is the calculation of the daily calorie rate.To determine, use the methods described above.The daily standard should not be less than 1200 kcal, because consumption of a smaller quantity is a health danger.
Based on the daily calorie standard obtained, you can discover the number of fats, proteins and carbohydrates necessary for the body.
Then you have to start compiling the menu.At this stage, a person already knows how much his caloric 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 first have difficulties with a constant calculation of the calorie content of the products, 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 step is physical training.They started 7 to 10 days after changing the diet.However, you can carry out an increased physical activity at the same time, it depends on the psychological mood of a person.