Most, at home, and do not agree to the mirror and do not agree again, but as soon as possible, we decide to take ourselves in the shortest possible, beautiful and attractive person.
Being beautiful, for some time to put your favorite clothes on the right or shirt, for some reason, and for some reason, buttons in the stomach were fastened to another service.We will also reduce the risk of obtaining a number of serious diseases, not only subtle and more beautiful, as well.
Thus, according to statistics, the difference in the life of women of the same age, a lifestyle, but different weights (no longer and normal) are about 5 years!So if you already have weight, we urgently start to lose weight and reduce the volume of belly!However, you need to know some rules that it cannot be broken anyway, so that it does not hurt your health during weight loss.
I will submit the basic points to the question and questions for those who do not like to read much:
- What to do to lose weight?- The correct, balanced diet with a certain limit in calorie and average physical activity
- And if I want to lose weight quickly?- Fast weight loss provides a serious restriction in calories.This is harmful to health and resets the work of the whole organism.Weight doubles after returning to the previous diet
- My weight is very large.Can I lose weight?- Dietetics doctors will explain to you a list of additional measures to reduce weight for the necessary nutrition and physical activity.
How to lose weight
Let's go through theory.First of all you have to solve the category of weight.This will help you understand that the main measures (correct nutrition and physical activity) to reduce weight to add more medicinal treatment.Or it is so great that only the operation will help reduce it.
The weight rate with mathematical accuracy will help identify the body mass index (BMI).BMI is the most favorable and accurate assessment of the level of body fat level and calculated by the formula: body weight (kg) in a square.(Example: Weight - 100 kg., Height - 2 meters. BMI = 100/22nd= 25)
HorseBMI 18.5 - 29,To independently remove the stomach in the house (if any) and all that needed to lose weight is a diet, proper nutrition and physical activity.We will talk more about everything in detail.
HorseBMI 30 - 39It is also necessary to properly nutrition and physical activity, but it is worth thinking about the help of medicinal therapy with this weight.IMPORTANT: All medications have side effects, so only one doctor decides to start taking and selection from the drug.
Horse40 or more refueling.It believes that it is impossible to lose weight with such a weight.In this case, if the lack of contraindications, doctors propose to apply to Barioric surgery.Lose weight with its help is achieved 50-70% in the next two years.Then support the same diet and physically with all the diets.
We are moving toward the purpose
If you make a difference, our calculator will be able to achieve a normal weight, a few months.That is, lose weight - the process becomes quite long and determine a good reason that allows you to go to the "fall" first.And this is the first practical move that needs to start weight loss.
To get rid of health problems and to be more beautiful, to be more beautiful, and to keep your relatives to obey your relatives, to be more beautiful and rejoice in the opposite sex.Write in the comments because you will not return and move step by step to the target.
Step 1: Proper nutrition.How to lose weight right food
No matter the BMI, there are two common points for anyone who decides to take up his stomachs.The first of them is a diet.So you need to manage what you eat now and the most important thing.For the life support of the body, energy consumption should be more than the amount of energy coming with food.
Be sure to have breakfast.Thus, the hormonal system earns the mood for the day and reduces the risk of development.Those who have a habit night, on the contrary, the risk of obesity is very high.For those who rarely eat, it is trying to swallow immediately and even faster.
Studies are not suspended, when scientists will always eat, when they will eat, when they are resembling.There are tens of thousands of people under a certain nutrition under control.Doctors consider the behavior of doctors' hormones to watch the endocrine system reacted to the calorie.
We count calories.How much calories do you need a day to lose weight
So you need to limit yourself to the calorie to start weight loss.This is the basic, basic principle!Of course, if you are not a persistent physical stress or a professional athlete, do not work in heavy production.Then 300-500 kcds per day in normal mode can not necessarily do!
First, we define our energy costs necessary for the life support of the body.
1 Method: To calculate the energy costs in line with your shelf and age, choose the value and gain the price of our usual physical activity, digestible food.Link to the table below and the computing form.
2 Method: Simple, faster, but approximate.We increase our weight to our weight for the support of each kilogram of 22 kcas.Let's say there are 80 kg * 22 = 1760 kcal.Thus, if I will eat products (food) with energy value of 1760 per day, I will not lose weight and do not gain weight.
But our goal is to lose weight and remove cultural!A person needs 500 kilocs per day to lose approximately half a pound a week.That is, the daily diet needs to reduce 300-500 kc.My daily diet should be 1260 - 1460 kcal and the rest of the body will be taken from the oil reserves in the stomach.Voila, we lose weight!
Thus, you think that you eat 200 calorie porridge, you eat a little calorie porridge for 200, but there are a few more spoonful sugar and a good piece of butter.In general, the porridge came out by 500 kcal.Then we will drink sweet tea with delicious cookies, and our breakfast will take it in 1000.The same thing can happen at lunch and dinner.At the end of the month, we will be surprised by standing on the scales: "Why don't I lose weight?"
Eat it to lose weight?We follow the composition of food
It is also good to handle the contents of the food.Balanced and varied nutrition must meet the needs of the body.And here everything is important proteins, oils, carbohydrates, as well as the basis of our fiber.There should be also microelements, vitamins and various biological assets in the diet.
- Replace animal fats with plants and fish and seafood
- You should consume enough fruits and vegetables
- Need to use daily fiber
- Priority should be the meat of poultry, fish and calves
- Be sure to contain low -fat dairy products in the diet
- Hazelnuts, seeds and all grains
Normal weight enemies.Sugar, salt and alcohol
We have the ability to develop the correct nutrition habit again, when we lose weight under the influence of restrictions and self-grain.Bring the understanding of the insulation, what can be used and in what quantities and in what amount.
For example, you should protect yourself from alcohol during your diet.The product is a very high level -calorie and an additional appetite stimulator.With a large part of the potato under the snack, we do not see how to eat a giant steak.Will never work to remove cultural.In the rest of the time, alcohol is not prohibited in the amount of glass a day.
Everything else can be in any case, nor when we have a weight loss or extra pound:
- Eating salty
- You can eat both sausages, sausages, ham, purchased meatballs and other semi-finish
- Add sugar
- Sweet carbonated drinks are also prohibited for all juices
- Sweet dough
- Trans-oils are dangerous!Sausage, ice cream, dough, chips, crackers and other delicious mucks purchased - we ban ourselves!
- Fast food
I understand that all these dishes are constantly involved in us and it will not be possible to prevent it.But the main thing here is that the consumption of one of these products is not permanent and is harmful to nutrition.You can do a little and sometimes.
We lose this time we lose weight, how much we eat, that is, the number of calories is important for us.We should not exceed 1800 kcds a day.If you continue to eat sweet, saline and other high-level foods, 1800 kcal will be written in noon and live without food will be very difficult.
Diets should be safe
The above is also a diet.Limit the number of calories up to 1500-1800 per day and eat what you want.You can almost lose weight more quickly than other diets, almost other diets, which are a difficult restriction in calories and necessary nutrients, and often in the necessary nutrients.
Each of them has its own dangerous health results - harmless, shy, protein or carbohydrate.Some worry the condition of hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, constipation.The most famous diet of Ducan and Paleodita is the worst, unbalanced and risky and risky by the British Dietetologist Association.
The most belief in the nutritionists is the Mediterranean diet.All necessary macro elements do not exclude fruit, vegetables and seafood, poultry, olive oil (good, it), light cheese andSlightlyRed wine!I like it!
Step 2: Physical Activity
After limiting the calories, the second condition is physical activity and exercise.They do not only burn several hundred kiloccers to physical activity, legs, legs, bending, squats, walking, and at a certain way, our hormonal system is reconstructed.
Thus, the purpose of physical activity will take time to lose weight.Take advantage of any opportunity to move!Do not use the elevator at home, fall down and climb the stairs.Do you live high?Well, get up at least third, fifth floor, then call the elevator!
Go, open the window for ventilation, close to another room, and then vice versa.Sit by television or computer, don't ask you to bring a cup of coffee, but go to yourself, you can eat ten times on the road.The meaning is to enter as many physical activity as possible.
Here is a great motivation to make life part of life
I repeat: The life of physical strength has been extended!
Aerobic loads.Exercises to lose weight
"Press" exercises are not enough to remove cultural.First, you need to combine the main exercises that operate abdominal muscles and the body of a common strengthening of the body.We are concentrated in the muscles prepared by the press.
- "Squat".The legs on the wide shoulder, the hands in front of you.Flush to the level, the back of the thigh is parallel to the floor level, below below.20-50 times
- "Push -ups".To sleep.Men: Socks, women: from the knee.Let us spin on our hands on the elbows, parallel to the ground, then we worsen our hand and return to the original position.10-30 times
- "Draw" to men - a stable bar.Fasten your body 5-10 times.Women can do "horizontal boot -ups", a lower horizontal bar can take.
Add physical effort in fresh air.Fast walk is more different than physiological and running.You can always find where you will go.To the store, light, backbags.Goes to work, walk in public transport.Only to friends in a neighboring house.
Thus, certain metabolic processes that increase the metabolic activity of muscle tissue are launched.For these processes, the body needs additional energy consumption.To do this, use internal, accumulated resources and start burning 24 hours a day.