Unfortunately, the problem of overweight is one of the most pressing today.For this reason, many techniques, diet and other methods of weight loss have been developed.Some of them are effective but safe for health.Others do not harm, but hate kilograms 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 find out.
Where to start
First, don't hurry.If you decide to lose weight firmly but stay healthy at the same time, you should achieve the result slowly but confidently.
Maximum allowable minus per week 1 kg.Within a month, the result will be 3-4 kg, which is quite good.In this case, you do not need to use synthetic medications (tablets) or a heavy diet with hunger.
Slow weight loss pace should not be a brake factor for you, as this method is reliable and provides a stable result for a long time.
If you need to lose a few pounds in the shortest time, for example, with some kind of triumph, a special extreme diet will come to revenue.You have to prepare for them to return to the weight again and quickly, and in some cases it is superfluous.Therefore, for effective weight loss, you need to choose the most favorable period of your life without stress and neurosis.
How to change your diet
- Do not eat 3-4 hours before bedtime.If the hunger is very strong, you can drink a glass of low kefir.There is an opinion that you cannot eat after 18 years.If a person goes to bed at 21-22 pm, then it is relevant for him, but in all other cases it only damages the body.
- Eat only natural products and freshly prepared dishes.Completely exclude semi -coated products and all kinds of synthetic substitutes.
- Any diet offers a rich drink - 1 to 2 liters of water a day, no other liquids - tea, coffee, compositions and other drinks.
- Gradually exclude bread from diets, high -class baking, cakes, cakes;Sugar;Saturated fat -rich products - lard, fat dairy products and meat -like varieties;Trans-fats containing margarine and sweet pastry.
- The menu should win fresh fruits and vegetables, freshly reddened juices.
- Once a week, arrange a fasting day or use a one -day diet.
- You can arrange a one-day hunger 1-2 times a month when only water is used.This technique is sufficiently strict, so if it is difficult for you to protect it, do not force yourself and limit yourself to unloading on the day.
- High quality night vacation is essential for normal metabolism, so you should sleep for at least 7 hours.
- Physical activity is an integral part of any technique of weight loss.You can make any sport or perform a simple complex of elementary exercises daily, walking for at least 1 hour a day, visit the pool.
Can we lose weight in one week?
If you need to lose weight for no more than 7 days, it is worth subtracting a diet of fats - vegetables, butter, soy oil, as well as cheese, sausage, sauces.
Limit the consumption of products with high carbohydrate content - bread, pastes, pasta, sweets, potatoes, boiled beets and carrots, air corn, rice as they become excess fat.
Drinks, lemonade, beer, champagne, soda are not recommended.
Dishes that combine fats and carbohydrates are rested under the prohibition - fried potatoes, potatoes, sweet baking cream, chips, fish and meat in frying pan, bread, any greasy dishes.Such combinations are especially harmful because excess calories are immediately deposited on the waist, stomach and legs.
It is advisable to build a menu for foods rich in protein and complex carbohydrates:
- Lean meat (beef, veal, chicken);
- Low species of fish (pike, trout, pike perch, code);
- Seafood (shrimp, crabs);
- Mushrooms;
- Beans;
- Low milk products;
- Spinach, tomatoes, cucumbers, cabbage, onions, apples, sour, eggplant, sea cabbage.
They complement the diet of cranberries, raspberry, ink, plum and pink.
It is recommended to eat often, but in small parts.The last meal should occur 3-4 hours before bedtime.
An individual program of weight loss
Creating your own program is quite simple.First, you need to find out your normal weight and calculate exactly how much you have to fall off.
Special formulas are used to determine their ideal weight, such as broccoli formula, which involves growth, age, sex, physical type and current weight.Different calculators will also help this: body weight index, calories, ideal weight and others.
The second important point is to calculate the daily calorie rate.To determine, use the methods described above.The daily norm should not be less than 1200 kcal, as small amounts of health is a health hazard.
Based on the daily calorie norm obtained, you can find out the amount of fats, proteins and carbohydrates needed for the body.
Then you have to start making the menu.At this point, a person already knows how much his caloric body needs a day, as well as fats, carbohydrates and proteins, so products are chosen based on this data.First, the menu is drawn for a week.
Initially, many find it difficult to calculate the caloric content of the product, but if you follow the rule for a long time, this moment will become a habit and it will be possible to determine the caloric content of the dish by the "eye".
The last stage is physical exercise.They start 7-10 days after the diet change.However, you can continue physical activity at the same time, depending on the psychological mood of the person.