Unfortunately, the problem of excess weight is one of the most relevant today.For this reason, many techniques, diets and other weight loss methods have been developed.Some of them are effective, but not safe.Others do not damage, but they hate that the 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, we understand.
From where to start
First of all, not in a hurry.If you firmly decide to lose weight, but stay healthy at the same time, you have to get the result slowly, but with confidence.
The maximum the maximum admissible is 1 kg per week.For a month, the result will be 3-4 kg, which is quite good.In this case, it is not necessary to use synthetic drugs (tablets) or hard diets with hunger.
The slow rhythm 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 have to fall a few kilogram in the shortest possible time, for example, to some type of triumph, the extreme special diets will reach the revenue.But you must be prepared for the fact that after them the weight returns again and quite quickly, and in some cases even with excess.Therefore, for a truly effective weight loss, it is necessary to choose the most favorable period of your life without stress and neurosis.
How to adjust the diet
- Don't eat 3-4 hours before bedtime.If the feeling of hunger is very strong, you can drink a glass of low -fat kefir.There is an opinion that you cannot eat after 18. If a person goes to bed at 21-22, then for him it is relevant, but in all other cases he will damage only the body.
- Eat only natural products and newly prepared dishes.Completely exclude semi -final products and all types of synthetic substitutes.
- Any diet suggests an abundant drink - from 1 to 2 liters of water per day, not to mention other liquids - tea, coffee, compounds and other drinks.
- Gradually exclude bread from the diet, cook the maximum degree, cakes, cakes;sugar;Products rich in saturated fats: lard, dairy products -caseari of fat and similar meat varieties;Trans-grasses contained in margarine and sweet sweets.
- The menu should prevail fresh fruit and vegetables, freshly squeezed juices.
- Once a week, organize a day of fasting or uses a one -day diet.
- 1-2 times a month it is possible to organize a one-day hunger strike when only water is used.This technique is quite severe, so if it is difficult for you to adhere, do not force yourself and limit yourself to a day of unloading.
- A high quality night holiday is needed for normal metabolism, so you need 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 pleasant step of at least 1 hour a day, visit the swimming 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 diet: vegetables, butter, soybean and cheese oil, sausages, sauces.
Limit the consumption of products with a high content of simple carbohydrates: bread, pastries, pasta, desserts, potatoes, boiled beets and carrots, air corn, rice as they turn into excess.
Drinks, lemonade, beer, champagne, soda is not recommended.
The dishes that combine fat and carbohydrates fall under the ban: fried potatoes, chips, sweet cooking with cream, chips, fish and meat in batter, bread with oil, possible fat dishes with bread.These combinations are particularly harmful, since excess calories are immediately deposited on life, stomach and 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, perch, cod);
- seafood (shrimp, crabs);
- mushrooms;
- beans;
- Dairy products -Caseari with low fat;
- Spinach, tomatoes, cucumbers, cabbage, onions, apples, acetosis, aubergines, marine cabbage.
They complete the diet with blueberries, raspberries, ink, plums and bearings.
We recommend eating often, but in small portions.The last meal should take place 3-4 hours before bedtime.
Individual weight loss program
Making your program is quite simple.First you have to discover your normal weight and accurately calculate how abandoned the superfluous must be.
To determine your ideal weight, special formulas are used, for example, the formula of Brock, which takes into account the growth, age, sex, type of physique and current weight.Various calculators will also help this: body weight index, calories, ideal weight and others.
The second important point is the calculation of the daily calorie rate.To determine, use the methods described above.The daily rule should not be less than 1200 kcal, since the consumption of a lesser quantity is a danger of health.
Based on the daily caloric rule obtained, it is possible to discover the number of fats, proteins and carbohydrates necessary for the body.
So you should start filling in the menu.At this stage, a person already knows that his calorie body per day needs, as well as fat, carbohydrates and proteins, therefore the products are selected on the basis of these data.First, the menu is completed for a week.
Many initially have difficulties with the constant calculation of the calorie content of the products, but if the rule is used for a long time, this moment will become a habit and it will be possible to determine the calorie content of a "by eye" dish.
The final phase is physical training.They started 7-10 days after changing the diet.However, you can proceed with greater physical activity at the same time, it depends on the psychological mood of a person.