Most often, approaching the mirror at home and once again dissatisfied or unhappy with our reflection, we finally decide to pick up as soon as possible to lose weight, remove the bullying stomach and become again a thin, beautiful and attractive person.
Being beautiful, putting on you your favorite dress, which was once just right or shirt, which for some reason became small in the waist and buttons on the stomach stopped fixing-this is our natural desire, parallel to other services.We will not only become more beautiful and more beautiful, but also reduce the risk of getting a number of serious illnesses, as well as adding the additional years of life.
So according to statistics, the difference between the life expectancy of women of the same age, one lifestyle, but with different plots (excess and normal) is about 5 years!So if you have excess weight, we start to lose weight and reduce the volume of the abdomen!But in order not to harm your health in the process of losing weight, you need to know some of its rules, which in any case cannot be violated.
For those who do not want to read much, I will present the main points in the question question:
- What needs to be done to lose weight?- You need a correct, balanced diet with a certain restriction in calorie and medium exercise
- And if I want to lose weight quickly?- Fast weight loss involves strict limits in calories.This is harmful to health and resets the work of the entire organism.After returning to the previous diet, the weight is reached at double speed
- My weight is very high.Can I lose weight?- Diet doctors will tell you a list of additional measures to reduce weight in proper nutrition and exercise.
How to lose weight
Let's go through the theory.First, you need to decide which weight class you are.This will help to understand whether the main measures to reduce weight (proper nutrition and exercise) are necessary to add more medication.Or the weight is so great that only surgery will help reduce it.
The weight class with mathematical accuracy will help determine the body weight index (BMI).BMI is the most convenient and accurate measure of assessment of the body obesity and is calculated with the formula: body weight (kg), divided into height (m), built on a square.(Example: Weight - 100 kg, height - 2 meters. BMI = 100/22= 25)
ThatBMI 18.5 - 29,All it takes to remove the stomach at home (if any) and the losing weight is a diet, right nutrition and exercise.We will talk more about everything later.
ThatBMI 30 - 39The right nutrition and exercise is also needed, but with this weight it is already worth thinking about the help of chemotherapy.IMPORTANT: All medicines have side effects, so only a doctor decides on the beginning to take and choose the drug itself.
ThatImt 40 or more.It is believed that such weight is already impossible to lose weight on your own.In this case, doctors in the absence of contraindications offer to take the assistance of barian surgery.With help, weight loss is 50-70% over the next two years.Then support it with all the same diet and physical exercise.
We're going towards the target
If you notice, in our calculator, when the outlook for a normal weight, you can release a result that is equal to a few months.That is, the losing weight - the process is quite long and not to "not let go", determine yourself a good reason that allows you to keep the selected route.And this is the first practical action you need to start to lose weight.
To get rid of health problems and extend many years of life, become more beautiful and achieve the happy flashes of the opposite sex, to become an example of following your relatives.Write in your comments reason, because you will not go back down and move steps by step to the target.
Step 1: Right nutrition.How to eat the right to lose weight
Apart from BMI, for anyone who decided to remove the stomach are two general items.The first is a diet.That is, now you have to control what you eat, and most importantly, how much.It is necessary that the energy consumption for the life of the body exceeds the amount of energy associated with food.
Be sure to eat breakfast.So the hormonal system gains a desirable mood for the day and reduces the risk of obesity development.Those who have a habit at night, on the contrary, the risk of obesity is very high.And also for those who rarely eat, but immediately, and even try to swallow faster.
Studies do not stop, scientists are constantly investigating how to eat, when to eat, at what time.There are tens of thousands of people under certain nutrition under supervision.Doctors look at the behavior of their hormones, in other tests and indications to monitor how the endocrine system responds to calorie consumption in the body.
We count calories.How much is the need for calories a day to lose weight
So to start losing weight, you need to limit yourself to calories.This is the main principle!Of course, if you do not work in high production, need constant physical stress or not a professional athlete.Since the normal mode is 300-500 kcal a day certainly can't do it!
First, we determine our energy costs that are necessary for the body's life support.
1 Method: From the table to calculate energy costs according to gender and age, choose the value and based on our usual exercise, as well as the cost of digestion of food, we get the youth.Link to the table and the calculation form below.
2 Method: It is simpler, faster than projected.We multiply our weight by 22 kcal, which is necessary to strengthen the lives of each kilo.Let's say I have 80 kg * 22 = 1760 kcal.So, if I will eat products (food) with 1760 kcal, then I will not lose weight and will not gain weight.
But our goal is to lose weight and remove the stomach!Man, to lose about half a kilo a week, needs 500 kilometers a day.That is, it is necessary to reduce the daily diet by 300-500 kcal.My daily diet should be 1260 - 1460 kcal and the rest of the body will be made of fatty on my stomach.Voila, we relieve ourselves!
So it didn't happen like you think you had a little calorie porridge for 200, but you don't take into account that it has a few more spoons of sugar and good butter.In total, the porridge came out about 500 kcal.Then we will drink sweet tea with delicious cookies and our breakfast draws in 1000. The same thing can happen at lunch and dinner.And at the end of the month, which stands on the scales, we will come as a surprise: "Why don't I lose weight?"
Eating this to lose weight?We follow the composition of the food
It is also good to control the composition of food.Balance and diverse nutrition must meet the needs of the body.And here is all important protein, fat, carbohydrates, as well as fiber - the basis of our food.Microscopes, vitamins and various biologically active substances should also be present in the diet.
- Replace animal fat with vegetables and those in fish and seafood
- You need to consume sufficient fruit and vegetables
- It is necessary to use fiber daily
- Priority should be meat poultry, fish and veal
- Be sure to contain low fat dairy products in the diet
- Nuts, seeds and whole grains
Enemies with normal weight.Sugar, salt and alcohol
The time when we relieve more well because under the influence of restrictions and self -branches, we have the opportunity to develop the routine of proper nutrition for the next time.To automation, understand what can be used and in what quantities and what can not be in any way.
For example, during the diet, you need to protect yourself from alcohol.The product is quite high -calorie and in addition there is a strong stimulating appetite.We do not notice how to eat huge steaks with a large part of potatoes under snack.It will never work to remove the stomach.For the rest of time, alcohol of one glass per day is not forbidden.
Everything else can not be under any circumstances or when we relieve, nor when we get rid of extra pounds:
- Salt food
- Because of the large amount of salt, you can also eat sausages, sausages, ham, buy dumplings and other finished semi -finished products
- Add sugar
- Sweet carbonated drinks are banned, as well as all juices
- Sweet cakes
- Trans-fats are dangerous!Sausages, ice cream, bought cakes, chips, biscuits and other delicious muck - we ban!
- Fast
I understand that all this food is constantly present around us and it will not be possible to avoid it.But the main thing here is that one -time consumption of such products does not change in steady and becomes harmful nutrition.A little and sometimes you can.
In the meantime, we are losing weight, it is important to us how much we eat, that is the total number of calories.Per day we should not exceed 1800 kcal.And if you continue to eat sweet, salty and other high foods, 1800 kcal will be struck at noon and it will be very difficult to live in the afternoon without food.
Diet should be safe
Described above is also a diet.Limit the number of calories up to 1500-1800 a day and eat what you like.You can lose weight almost as soon as from other diet with hard restrictions on calories and often imbalances in the necessary nutrients, so -called monomers.
Bell -free, shameless, protein or carbohydrate - each has its own dangerous health consequences.Some worsen the condition of the hair, skin and nails, cause hormonal disorders, metabolism, depression, constipation.The most famous diet in Ducan and Paleodita is recognized by the British Dietary Scholarship Worst, Immigration and risky.
What causes the greatest confidence among nutritionists is the Mediterranean diet.It does not exclude all the necessary macroeconomic factors, focuses on fruits, vegetables and seafood, poultry meat, olive oil (well, what about it), light cheese andQuietRed wine!I like!
Step 2: Fitness
Another prerequisite after limiting calories is exercise and exercises.They not only burn a few hundred miles that we consume as energy in exercise (movement with hands, feet, lean, short, walking), but also in a certain way with our reset hormone system to high energy consumption (sweating, breathing, heat release).
Thus, movement will significantly reduce time to lose weight.Use any opportunity to move!Do not use the lift at home, go down and climb up the stairs.Do you live high?Well, at least rise in the third, fifth floor, then call the elevator!
Go, open the ventilation window, close in another room, then vice versa.Sit on the TV or computer, don't ask you to bring you a cup of coffee, but go yourself, you can eat ten times along the way.The meaning is to include as much exercise as possible.
Here is a great motivation to make the sport part of life
I repeat: The presence of physical exertion has been proven to extend life!
Aerobic load.Exercises for weight loss
To remove the stomach, the exercises "on the press" are not enough.First, it is necessary to connect basic exercises, which also process the abdominal muscles and have a general strengthening effect on the body.As we focus on the prepared muscles of the press.
- "Dig."Feet on the width of the shoulder, hands in front of you.Digg to level, while the back of the thigh is parallel to the floor, below is not necessary.20-50 times
- "Push -ups."Take the focus lie.Men: feet on socks, women: from the knees.We bend our hands in the elbows, lower the body parallel to the floor and then peak our hands, return to the original position.10-30 times
- "To pull up" to men - VIS in a fixed bar.You need to tighten your body up 5-10 times.Women can make "horizontal draws" and pull up on a low horizontal bar.
Add physical exertion in the fresh air.Fast walking is more physiological and refers more to the joints than jogging.You can always find where you should go.In the shop, light, back with bags.Going to work, going to public transport.Just in neighboring house to friends.
Thus, certain metabolism is launched that increase the metabolic activity of muscle tissue.For this process, the body needs further energy consumption.To do this, he uses internal, accumulated reserves and begins to burn energy around the clock.