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 insecure.Others do not damage, but hated that 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, we understand.
Where to start
First, don't hurry.If you firmly decide to lose weight, but it remains healthy at the same time, you must achieve the result slowly, but with confidence.
The least allowed is 1 kg per week.For a month, the result will be 3-4 kg, which is quite good.In this case, you do not need to use synthetic drugs (tablets) or hard diets.
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 a few kilograms need to fall in the shortest possible time, for example, to some type of triumph, the special extreme diets will reach income.But it must be prepared for the fact that after them the weight returns again and quick enough, and in some cases also with excess.Therefore, for really effective weight loss, you must 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 low -fat glass glass.There is an opinion that he cannot eat after 18. If a person lies at 21-22 pm, then for him it is relevant, but in all other cases he will only damage the body.
- Coma only natural products and newly prepared dishes.It completely excludes semi -final products and all kinds of synthetic substitutes.
- Any diet suggests an abundant drink, 1 to 2 liters of water per day, not counting other liquids: teas, coffee, compotes and other drinks.
- Gradually exclude diet bread, bake the best grade, cakes, cakes;sugar;Products rich in saturated fats: Pork butter, fatty fat products and similar meat varieties;Trans-Fats contained in Margarina and sweet cakes.
- The menu must prevail fresh fruits and vegetables, newly squeezed juices.
- Once a week, organize one day of fasting or use a one -day diet.
- 1-2 times a month can organize a hunger strike of one day when only water is used.This technique is severe enough, so it is difficult for you to adhere to it, do not forge and limit a day of discharge.
- A high quality night vacation are necessary for normal metabolism, so you should sleep at least 7 hours.
- Physical activity is an integral part of any weight loss technique.You can do any sport or perform a simple complex of elementary exercises, walk with a quiet 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 the fat diet: vegetables, butter, soybean oil, as well as cheeses, sausages, sauces.
Limit the consumption of products with a high content of simple carbohydrates: bread, cakes, pasta, sweets, potatoes, boiled beets and carrots, corn air, rice since they become excess fats.
Of the drinks, lemonade, beer, champagne, refreshment is not recommended.
The dishes that combine fats and carbohydrates fall under the prohibition: french fries, fries, sweet baking with cream, fries, fish and mass meat, bread with oil, any fatty dish with bread.These combinations are especially harmful, since excess calories is immediately deposited at the waist, stomach and legs.
It is recommended to build a menu in food -rich foods and complex carbohydrates:
- lean meat (beef, veal, chicken);
- Species of low -fat fish (Lucio, Trucha, Lucio hanger, cod);
- seafood (shrimp, crabs);
- fungus;
- beans;
- low fat products;
- Spinach, tomatoes, cucumbers, cabbage, onions, apples, akle, eggplant, marine cabbage.
They complement the diet with blueberries, raspberries, ink, plums and pink.
It is recommended to eat often, but in small portions.The last meal must take place 3-4 hours before bedtime.
Individual weight loss program
Making your own program is quite simple.First you must find out your normal weight and calculate precisely how much the superfluous should be dropped.
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 the consumption of a lower amount is a health danger.
According to the daily calorie standard obtained, you can discover the amount of fats, proteins and carbohydrates necessary for the body.
Then you must start compiling the menu.At this stage, a person already knows how much his caloric body needs per day, as well as fats, carbohydrates and proteins, so the products are selected on the basis of this data.First, the menu compiles for a week.
Many at the beginning have difficulties with the constant calculation of the calorie content of the products, but it adheres 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 plate "in the eye".
The final stage is physical training.They start 7-10 days after changing the diet.However, it can proceed with greater physical activity at the same time, it depends on the psychological mood of a person.