Mostly approaching the mirror at home and once again dissatisfied or dissatisfied with our reflection, we finally decide to take ourselves as soon as possible to lose weight, remove a bloated stomach and become a slender, beautiful and attractive person again.
To be beautiful, put on your favorite dress that was once just right or t-shirts that, for some reason, have become a small waist, and stomach buttons have stopped attached-it is our natural desire, parallel to other services.Not only will we become slimmer and nicer, but we will also reduce the risk of getting many serious illnesses, as well as adding extra years of life.
Thus, according to statistics, differences in life expectancy of women of the same age, lifestyle, life expectancy, but with different weights (excess and normal) are about 5 years!So, if you have excess weight, we start to lose weight urgently and reduce your belly volume!However, in order not to damage your health to lose weight, you need to know some of its rules that cannot be violated anyway.
For those who don't like to read a lot, I will give the main question of the question:
- What do you need to do to lose weight?- You need a fair, balanced diet that
- What if I want to lose weight quickly?- Fast weight loss means a strict calorie limit.This is detrimental to health and transforms the work of the whole body.Returning to the previous diet, weight increases double
- My weight is very high.Can I lose weight?- Dietetics doctors will tell you additional measures to reduce weight to proper nutrition and physical activity.
How to lose weight
Let's review the theory.You must first decide which weight category you are.This will help you understand whether the basic weight loss measures (proper nutrition and physical activity) are necessary to add more drug therapy.Or the weight is so high that only surgery will help to reduce it.
The weight category with mathematical accuracy will help determine the body mass index (BMI).BMI is the most convenient and accurate measure of body obesity level assessment and is calculated according to the formula: body weight (kg) divided into height (m) built in a square.(Example: Weight - 100 kg, height - 2 meters. BMI = 100/22= 25)
AtBMI 18.5-29,All you need to self -eliminate your stomach at home (if any) and lose weight is a diet, proper nutrition and physical activity.Later we will talk about everything in more detail.
AtBMI 30 - 39It also requires proper nutrition and physical activity, but at this weight it is already worth thinking about medication therapy.IMPORTANT: All medicines have side effects, so only your doctor makes a decision on how to start and choose the medicine itself.
AtTake 40 or more.It is believed that this weight is no longer able to lose weight independently.In this case, doctors who have no contraindications suggest contacting the barior surgery.With the help of the next two years, weight loss is achieved 50-70%.Then keep it with the same diets and exercise.
We move toward the goal
If you notice, our Bamoil calculator can be released for several months when projected to normal weight.That is, losing weight - the process is quite long, and for the first place to "let down", decide for yourself a good reason that allows you to stay on the path you choose.And this is the first practical action to start to lose weight.
To get rid of health problems and extend the years of life, become more beautiful and catch the pleasant glances of the opposite sex, to become an example of how to follow your loved ones.Write in the comments of your reason to keep up and step by step move to the goal.
Step 1: Proper nutrition.How to eat the right to lose weight
Despite the BMI, for anyone who decides to remove their stomach, there are two general points.The first of these is a diet.That is, now you will have to control what you eat and, most importantly, how much.It is imperative that body support energy consumption exceeds the amount of energy that comes with food.
Be sure to have breakfast.Thus, the hormonal system takes the desired mood of the day and reduces the risk of developing obesity.Those who have a habit have a night, on the contrary, the risk of obesity is very high.Also for those who rarely eat, but immediately and even try to swallow faster.
Research does not stop, scientists are constantly investigating how to eat, when to eat, when.There are tens of thousands of people under the care of a certain diet.Doctors review their hormone behavior, other tests and indicators to track how the endocrine system responds to calorie intake.
We count calories.How many calories do you need per day to lose weight
So you need to limit yourself to calories to start weight loss.This is the basic, basic principle!If, of course, you are not working in heavy production, requiring constant physical stress or non -professional athlete.Then in normal mode, 300-500 kcal per day really can't do!
First, we determine the cost of our energy needed to maintain life.
Method 1: Based on the energy cost calculation table based on your sex and age, choose value and, depending on our normal physical activity, as well as food digestive costs, we get the desired.Link to the table and the calculation form below.
Method 2: It is simpler, faster but approximate.We multiply our weight by 22 kcal, which requires life to support each kilogram.Suppose I have 80 kg * 22 = 1760 kcal.So, if I eat products (food) that day that is 1760 kcal, then I will not lose weight and lose weight.
But our goal is to lose weight and eliminate the stomach!A person requires 500 kilocalories a day to lose about half a kilogram per week;That is, it is necessary to reduce the daily diet of 300-500 kcal.My daily diet should be 1260–1460 kcal and the rest of the body will be made of fat stomach.Voila, we will lose weight!
So that it didn't happen as if you think you ate a little calorie porridge for 200, but you don't take a few tablespoons of sugar and a good piece of butter.In total, the porridge appeared 500 kcal.Then we will drink sweet tea with delicious cookies, and our breakfast attracts 1000 hours, the same can happen at lunch and dinner.And at the end of the month, when standing on the scales, we will be surprised, "Why don't I lose weight?"
Eat it to lose weight?We follow the food composition
It is also worth controlling the food composition.A balanced and diverse nutrition must meet the needs of the body.And here everything is important proteins, fat, carbohydrates, as well as fiber - our food.The diet should also contain microwaves, vitamins and various biologically active substances.
- Replace animal fat with vegetables and those in fish and seafood
- You need to consume enough fruits and vegetables
- It is necessary to use fiber daily
- The priority should be the meat of poultry, fish and veal
- Make sure the diet contains low fat dairy products
- Nuts, seeds and healthy grains
Enemies of normal weight.Sugar, salt and alcohol
The time when we lose extra weight, because by considering restrictions and spontaneous discipline, we have the opportunity to develop the habit of proper nutrition all the other time.To create automatism, understand what can be used and in what amount, and what cannot be.
For example, you should protect yourself from alcohol during your diet.The product is quite high in calories and is also a strong appetite stimulant.We do not notice how to eat a huge steak under a snack with a large part of potatoes.Will never work with stomach removal.The remaining time of one glass per day is not prohibited.
Everything else may not be in any circumstances, neither when we lose weight, nor when we got rid of extra pounds:
- Salt food
- For high salt, you can also eat sausages, sausages, ham, dumplings and other finished semi -finished products
- Add the sugar
- Sweet carbonated drinks are banned as well as all juices
- Sweet cakes
- Trans-fats are dangerous!Sausages, ice cream, purchased cakes, chips, crackers and other delicious fluff - we forbid ourselves!
- Fast food
I understand that all this food is constantly around us and it will not be possible to avoid it.Most importantly, however, the consumption of such products does not become constant over time and becomes harmful to nutrition.A little and sometimes you can.
Meanwhile, we lose weight, it is important to us how much we eat, that is, the total number of calories.We should not exceed 1800 kcal per day.And if you continue to eat sweet, cheese and other high food, 1800 kcal will already be introduced until noon and it will be very difficult to live in the afternoon without food.
Diets should be safe
The diet described above is also a diet.Limit the calorie number to 1500-1800 a day and eat what you like.You can lose weight almost as fast as other diets, with severe calories and often unbalanced nutrients, so -called monodes.
Belles, Bhonsens, Protein or Carbohydrates - each has its own health consequences.Some worsen the condition of hair, skin and nails, causing hormonal disorders, metabolic disorders, depression, constipation.The most famous Ducan and Paleodita diet is recognized by the British Dietitian Association, which is worst, unbalanced and risky.
The most causing trust in nutritionists is the Mediterranean diet.It does not contain all the necessary elements of macromatic, focusing on fruits, vegetables and seafood, poultry meat, olive oil (well, as)A little bitRed wine!I like it!
Step 2: Physical activity
The second prerequisite after calories is physical activity and exercises.Not only do they burn several hundred kilocalories that we spend as energy for physical activity (by hand, legs, tilting, squats, walking), but also in some way we redesign our hormonal system to high energy consumption (sweating, respiratory, heat, heat).
Thus, physical activity will significantly reduce time to lose weight to the target.Take any opportunity to move!Do not use the elevator at home, land and climb the stairs.Do you live high?Well, get up at least to the third, fifth floor, then call the elevator!
Go, open the window for ventilation, close in another room, then vice versa.Sit in front of a TV or computer, don't ask for a cup of coffee, but go yourself, you can eat ten times on the way.The meaning is to include as much physical activity as possible.
Here is a great motivation to make sport a part of life
I repeat: It has been proven that exercise extends life!
Aerobic load.Weight loss exercises
Exercises in the press is not enough to remove the stomach.First, it is necessary to combine basic exercises that also find out the abdominal muscles and have a common effect on the body.We focus on the preparation of the press muscles.
- "squat".Legs on the width of the shoulder, hands in front of you.Contact the level and the posterior part of the thigh is parallel to the floor level, not necessary.20-50 times
- Push -ups.Emphasize lies.Men: feet on socks, women: from knees.We bend our hands in the elbows, lower the body parallel to the floor, then bend our hands, return to the starting position.10-30 times
- "pulling" for men - still on a fixed bar.You must attach your body 5 to 10 times.Women can make a "horizontal thrust" by pulling on a low horizontal strip.
Add to exercise in the open air.Fast walking is more physiological, and more moderately means joints than jogging.You can always find where to go.To the store, light, back with bags.Go to work, go to public transport.Just in a neighboring house for friends.
Thus, certain metabolic processes are launched, which increase the metabolic activity of muscle tissue.These processes require additional energy consumption for the body.To do this, he uses internal, accumulated reserves and starts burning energy 24 hours a day.