Unfortunately, the problem of excess weight is one of the more relevant today. For this reason, developed various methods, diets and other methods of thinning. Some of them are effective, but are dangerous for the health. Others are not harmful, but I hated the pounds back as soon as you stop complying with the regime and diet. How to find the optimum solution and lose weight once and for all, let's understand.
To begin with
First of all, do not rush. If you are determined to lose weight, but still healthy, to get that we need to slowly, but surely.
The maximum allowable of less than 1 kg a week. For the month, the result will be 3-4 kg, that's pretty good. It is not necessary to use synthetic drugs (pills) or hard a starvation diet.
The slow pace of diet should not be for you inhibitory factor, as this method is reliable and guarantees a long duration. for a long time.
If you need to lose a few pounds in a short period of time, for example, any type of celebration, in the income will come special extreme diet. But you have to be ready for whatever after the weight back again and fast enough, and in some cases even with surplus. Therefore, to truly effective weight loss it is necessary to select the most favorable period of your life without stress and neurosis.
How to adjust the diet
- To not eat for 3-4 hours before bedtime. If the feeling of hunger is very strong, you can drink a glass of broth and kefir. There is the opinion that you can not eat after 18. If a person going to sleep at 21 to 22 hours in the night, then for him it is something current, but in all other cases, you only lose the body.
- Eat only natural foods and freshly prepared dishes. Totally exclude the semi-finished products and all kinds of synthetic substitutes.
- Any diet suggest drinking liquids – 1 to 2 litres of water a day, not counting other liquids — tea, coffee, compote, and other drinks.
- Little by little, to exclude from the diet of bread, cakes, flour of top grade, cakes, pastries; sugar; food rich in saturated fats – the fat, the fat of dairy products and similar meats; trans fats contained in margarine and desserts.
- In the menu must prevail fresh fruits and vegetables, freshly squeezed juices.
- Once a week do download from a day or apply a day diet.
- 1-2 times a month you can do a day trip on a hunger strike, when you use just the water. This method is very hard, so if you find it hard to be faithful to her, not to commit sexual abuses to themselves and limit the use of the extractor of the afternoon.
- The quality of night rest is necessary for the normal metabolism, so that you should sleep at least 7 hours.
- Physical activity is an inseparable part of any methodology of thinning. You can do some kind of sport or perform daily without complications complex elementary exercise, to stroll, to take a step of not less than 1 hour per day, access to the swimming pool.
Can lose weight per week?
If you need to lose weight of not more than 7 days, it is worthwhile to exclude from the diet fats – vegetable oils, butter, soybean oil, as well as cheeses, meats, sauces.
Limit your intake of foods with high content of simple carbohydrates (bread, pastries, pasta, sweets, potatoes, beets, cooked carrots, popcorn, rice, as in excess it is converted to fat.
Of drinks is not recommended the lemonade, beer, champagne, lemonade.
Under the ban fall and the dishes that combine fats and carbohydrates – French fries, potato chips, cakes with cream, fries, meat or fish in tempura, bread with oil, any fatty dishes with the bread. Such combinations, particularly harmful, because the excess of calories at once deposited on the waist, the belly, the legs.
It is recommended to build the menu in products that are rich in protein and complex carbohydrates:
- the lean meat (beef, veal, chicken);
- low-fat species of fish (pike, trout, pike-perch, cod);
- seafood (shrimp, crabs);
- mushrooms;
- beans;
- free of oils, dairy products;
- spinach, tomato, cucumber, cabbage, onion, apple, sorrel, eggplant, cabbage marina.
Complement the diet than cranberries, raspberries, blueberries, plums and rosehips.
It is recommended to eat often, but in small portions. The last meal should take place for 3-4 hours before bedtime.
Custom program of thinning
Develop your own program quite simple. For a start, it is necessary to clarify the normal-weight and accurate to calculate the amount in excess has to be reset.
For the definition of their own ideal weight using special formulas, for example, the formula of broca, which takes into account the growth, age, sex, body type and current weight. In this help of the different calculators: body mass index, calories, ideal weight and other.
The second important point for the calculation of the daily requirement of calories. To determine using the methods described above. Daily norm should not be less than 1200 kcal, as well as the use of the least amount represents a danger to the health.
Of receipt of the daily norm of calories, you can meet the required number of the body of the fats, proteins and carbohydrates.
Then, you must proceed to the elaboration of a menu. At this stage, the person already knows how much your body needs calories a day, as well as fats, carbohydrates, and proteins, so that the products are selected on the basis of these data. First the menu is made up of the week.
Many, at first, difficulties arise with the constant of the calorie count of the products, but if the long respect the rule, this is a time to get into the habit and you can "by eye" to determine the intake of one or other of the dishes.
The final part of the physical training. They begin after 7-10 days from the time of changing the power mode. However, the increase in physical activity can begin right away, this depends on the mental attitude of the person.