Unfortunately, the problem of overweight 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 insecure health.Others do not harm, but hated kilograms return as soon as you stop observing the regime and diet.How to find the ideal solution and lose weight once and for all, let's understand.
Where to start
First of all, don't hurry.If you decide to firmly lose weight but stay healthy at the same time, you will need to achieve the result slowly but with confidence.
The maximum allowed less is 1 kg per week.For a month, the result will be 3-4 kg, which is very good.In this case, you do not need to use synthetic (tablet) or hungry diets.
The slow pace of weight loss should not be a braking factor for you, because this method is reliable and ensures a stable result for a long time.
If you need to fall a few pounds in the shortest possible time, for example, for some kind of triumph, special extreme diets will reach the recipe.But you need to be prepared for the fact that after them the weight returns again and fast enough, and in some cases too with excess.Therefore, for a really effective weight loss, you need to choose the most favorable period of your life without stress and neurosis.
How to adjust the diet
- Do not eat 3-4 hours before bed.If the feeling of hunger is too strong, you can drink a glass of low -fat kefir.There is an opinion that you cannot eat after 18 years.If a person goes to bed at 9 pm to 10 pm, then for him it is relevant, but in all other cases it will only hurt the body.
- Eat only natural products and newly -prepared dishes.EXCLUDE FULLY SEMI -ACADS AND ALL TYPES OF SYNTHETIC SUBSTITUTES.
- Any diets suggest an abundant drink - 1 to 2 liters of water a day, not to mention other liquids - teas, coffee, compounds and other drinks.
- Gradually excludes bread from the diet, cooking the highest grade, cakes, cakes;sugar;Products rich in saturated fat - lard, fat dairy and similar varieties of meat;Trans facts contained in sweets and sweets.
- The menu should prevail fresh fruits and vegetables, juices squeezed on time.
- Once a week, organize a fasting day 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;Therefore, if it is difficult to adhere to it, do not force yourself and limit yourself to a day of discharge.
- High quality night holidays are necessary 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 make a simple elementary exercise complex, walk with a leisure 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 diet - vegetables, butter, soy oil, as well as cheese, sausages, sauces.
Limit the consumption of products with a high carbohydrate content - bread, sweets, pasta, sweets, potatoes, beets and cooked carrots, corn, rice, as they become excessive.
Of drinks, lemonade, beer, champagne and soda are not recommended.
Douts that combine fats and carbohydrates fall under the ban - chips, chips, sweet roast with cream, chips, fish and meat in the pasta, bread with oil, any dishes with bread.Such combinations are especially harmful, as excess calories is immediately deposited at the waist, stomach and legs.
It is recommended to build a menu on foods rich in protein and complex carbohydrates:
- lean meat (meat, veal, chicken);
- Low fat fish species (pike, TROUT, Pike Pike, Cod);
- seafood (shrimp, crabs);
- Mushrooms;
- beans;
- low fat dairy products;
- Spinach, tomato, cucumber, cabbage, onion, apples, sour, eggplant, cabinet.
They complement the diet with cranberries, raspberries, ink, plums and roseiras.
It is recommended to eat frequently, but in small portions.The last meal should occur 3 to 4 hours before bed.
Individual weight loss program
Making your own program is quite simple.First, you need to discover your normal weight and calculate accurately how much the superfluous will have to be discarded.
To determine its own ideal weight, special formulas are used, for example, the Brock formula, which takes into account growth, age, gender, type of physique and current weight.Several 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 standard should not be less than 1200 kcal, since consumption of a smaller amount is a health danger.
Based on the daily caloric standard obtained, you can discover the number of fats, proteins and carbohydrates required for the body.
Then you should start compiling the menu.At this stage, a person already knows how much the body of his calorie needs a day, as well as fats, carbohydrates and proteins, so that the products are selected based on these data.First, the menu is compiled for a week.
Many, at first, have difficulties with the constant calculation of the caloric 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 caloric content of a plate "per eye".
The final stage is physical training.They start 7 to 10 days after dietary change.However, you can proceed with increasing physical activity at once, depends on a person's psychological mood.