Unfortunately, the problem of excess weight is one of the most relevant today.For this reason, many techniques, diets and other methods of weight loss have been developed.Some of them are effective, but unsafe health.Others do not harm, but hated 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, let's understand.
Where to start
First of all, do not rush.If you firmly decide to lose weight, but remain healthy at the same time, you need to achieve the result slowly, but confidently.
The maximum allowable minus is 1 kg per week.For a month, the result will be 3-4 kg, which is pretty 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 in the shortest possible time, for example, to some kind of triumph, special extreme diets will come to the revenue.But you need to be prepared for the fact that after them the weight returns again and quickly enough, and in some cases also with excess.Therefore, for 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 bedtime.If the feeling of hunger is very strong, you can drink a glass of low -fat kefir.There is an opinion that you can’t eat after 18. If a person goes to bed at 21-22 pm, then for him it is relevant, but in all other cases it will only harm the body.
- Eat only natural products and freshly prepared dishes.Completely exclude semi -finished products and all sorts of synthetic substitutes.
- Any diets suggest a plentiful drink - from 1 to 2 liters of water per day, not counting other liquids - teas, coffee, compotes and other drinks.
- Gradually exclude bread from the diet, baking of the highest grade, cakes, cakes;sugar;products rich in saturated fats - lard, fat dairy products and similar varieties of meat;Trans-fats contained in Margarine and sweet pastries.
- The menu should prevail fresh fruits and vegetables, freshly squeezed juices.
- Once a week, arrange a fasting day or use a one -day diet.
- 1-2 times a month you can arrange a one-day hunger strike when only water is used.This technique is stern enough, so if it is difficult for you to adhere to it, do not force yourself and limit yourself to an unloading day.
- A high -quality night vacation is 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 daily perform a simple complex of elementary exercises, walk with a leisurely 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 diet of fats - vegetable, butter, soy oil, as well as cheeses, sausages, sauces.
Limit the consumption of products with a high content of simple carbohydrates - bread, pastries, pasta, sweets, potatoes, boiled beets and carrots, air corn, rice since they turn into fat in excess.
Of the drinks, lemonade, beer, champagne, soda is not recommended.
Dishes that combine fats and carbohydrates fall under the ban - fried potatoes, fries, sweet baking with cream, chips, fish and meat in batter, bread with oil, any fatty dishes with bread.Such combinations are especially harmful, since excess calories are immediately deposited on the waist, stomach, and legs.
It is recommended to build a menu on foods 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;
- Spinach, tomatoes, cucumbers, cabbage, onions, apples, sorrel, eggplant, sea cabbage.
They complement the diet with cranberries, raspberries, ink, plums and rosehips.
It is recommended to eat often, but in small portions.The last meal should take place 3-4 hours before bedtime.
Individual program of weight loss
Making your own program is quite simple.First you need to find out your normal weight and accurately calculate how much the superfluous will have to be dropped.
To determine its own ideal weight, special formulas are used, for example, the formula of BROCK, which takes into account growth, age, gender, 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 norm should not be less than 1200 kcal, since the consumption of a smaller amount is a health danger.
Based on the obtained daily calorie norm, you can find out the number of fats, proteins and carbohydrates necessary for the body.
Then you should start compiling the menu.At this stage, a person already knows how much his calorie body needs per day, as well as fats, carbohydrates and proteins, so the products are selected on the basis of these data.First, the menu is compiled for a week.
Many at first have difficulties with constant calculation of the calorie content of 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 dish “by eye”.
The final stage is physical training.They are started 7-10 days after changing the diet.However, you can proceed with increased physical activity at once, it depends on the psychological mood of a person.