Most often, approaching the mirror at home and once again dissatisfied or dissatisfied with our reflection, we finally decided to take ourselves as soon as possible to lose weight, remove a bulging stomach and once again become a sleek, beautiful and attractive person.
To be beautiful, wearing your favorite clothes, which used to be true or shirt, which for some reason became small at the waist and buttons at the stomach stop binding-this is our natural desire, which is parallel to other services.We will not only be slimmer and more beautiful, but also reduce the risk of getting a number of serious diseases, as well as adding an additional year of life.
So, according to statistics, the difference in life expectancy of women at the same age, one lifestyle, but with a different weight (excessive and normal) is about 5 years!So if you have excess weight, we immediately start to lose weight and reduce the volume of the stomach!But not to endanger your health in the process of losing weight, you need to know some of the rules, which in any case cannot be violated.
For those who don't like to read a lot, I will present the main points in the question:
- What needs to be done to lose weight?- You need a correct diet and balanced with certain limits in moderate calories and physical activity
- And if I want to lose weight quickly?- Weight loss quickly implies strict limits in calories.This is dangerous for health and reconfigure the work of all organisms.After returning to the previous diet, weight gained at double speed
- My weight is very big.Can I lose weight?- Dietetic doctor will tell you the list of additional steps to reduce weight to the right nutrition and physical activity.
How to lose weight
Let's go through the theory.First, you need to decide which weight category you are.This will help to understand whether the main steps to reduce weight (proper nutrition and physical activity) are needed to add more drug therapy.Or the weight is so large that only operations will help reduce it.
The weight category with mathematical accuracy will help determine the body's mass index (BMI).BMI is the most comfortable and accurate measure of assessment of the level of body obesity and is calculated by the formula: body weight (kg), divided into height (m), established in squares.(Example: weight - 100 kg., Height - 2 meters. BMI = 100/22= 25)
OnBMI 18.5 - 29,All needed to get rid of the stomach independently at home (if any) and lose weight are diet, proper nutrition and physical activity.We will discuss everything in more detail later.
OnBMI 30 - 39Proper nutrition and physical activity are also needed, but with this severe it is useful for thinking about the help of drug therapy.Important: All drugs have side effects, so only a doctor who made the decision at the beginning of taking and choosing the drug itself.
OnIMT 40 or more.It is believed that with such body weight it is impossible to lose weight itself.In this case, doctors who do not have contraindications offer to use barioric surgery assistance.With its help, weight loss is reached by 50-70% over the next two years.Then support with all the same diet and physical activity.
We move towards the destination
If you notice, in our Bamoil calculator, when the prognosis reaches normal body weight, the same result with several months can be removed.That is, losing weight - the process is quite long, and to first "do not go down", determine for yourself a good reason that will allow you to stay in the selected path.And this is the first practical action from which you should start to lose weight.
To eliminate health problems and extend life for years, to be more beautiful and capture a pleasant view of the opposite sex, to be an example to follow your relatives.Write in your comments, therefore you will not retreat and will move step by step to the destination.
Step 1: Appropriate nutrition.How to eat correctly to lose weight
Apart from BMI, for everyone who decided to release their stomachs there were two common points.The first is a diet.That is, now you have to control what you eat, and most importantly, how much.It is important that energy consumption for the support of the body's life will exceed the amount of energy coming with food.
Make sure breakfast.So the hormonal system gets the desired mood for that day and reduces the risk of obesity development.Those who have habits 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.
The study does not stop, scientists continue to learn how to eat, when to eat, at what time.There are tens of thousands of people under certain nutrients under supervision.The doctor sees the behavior of their hormones, in the tests and other indicators to track how the endocrine system reacts to calorie intake into the body.
We count calories.How many calories are needed per day to lose weight
So, to start weight loss, you need to limit yourself in calories.This is the main basic principle!If you, of course, do not work in severe production, requires constant physical stress or not a professional athlete.Then in normal mode, 300-500 kcal per day certainly cannot be done!
First, we determine the cost of our energy needed for the support of body life.
1 Method: From the table to calculate the cost of energy according to your sex and age, choose the value and, given our usual physical activity, as well as the cost of digesting food, we get the desired.Link to the table and calculation form below.
2 Methods: simpler, faster, but estimates.We multiplied our weight with 22 kcal needed for life support every kilogram.Say I have 80 kg * 22 = 1760 kcal.So, if on that day I will eat a product (food) with an energy value of 1760 kcal, then I will not lose weight and will not gain weight.
But our goal is to lose weight and get rid of the stomach!Someone, to lose about half a kilo per week, requires a shortage of 500 kilocalories per day.That is, it is necessary to reduce the daily diet by 300-500 kcal.My daily diet must be 1260 - 1460 kcal, and the whole body will be made from fat reserves in the stomach.Voila, we lose weight!
So it does not happen as if you think that you eat a little calorie porridge for 200, but you do not take into account that it has a few more tablespoons of sugar and a good piece of butter.In total, porridge comes out with 500 kcal.Then we will drink sweet tea with delicious cakes, and our breakfast will pull 1000. The same thing can happen at lunch and dinner.And at the end of the month, standing on the scale, we will be surprised: "Why don't I lose weight?"
Eating this to lose weight?We follow the food composition
Also good for controlling food composition.Balanced and diverse nutrients must meet the body's needs.And here everything is important protein, fat, carbohydrates, and fiber - the basis of our food.Microelments, vitamins, and various substances that are biologically active must also be present in the diet.
- Replace animal fats with vegetables and those in fish and seafood
- You need to consume enough fruits and vegetables
- Need to use fiber every day
- The priority is poultry, fish and beef
- Be sure to contain low -fat milk products in the diet
- Nuts, seeds and seeds of intact
Normal weight enemy.Sugar, salt and alcohol
The time when we lose weight is also good because, under the influence of self -restrictions and discipline, we have the opportunity to develop the right nutritional habits for the next time.For automaticism, bring an understanding of what can be used and in what amounts, and what cannot be in any way.
For example, during a diet you need to protect yourself from alcohol.This product is quite high -charigation and besides that is a strong stimulant of appetite.We do not pay attention to how to eat large steaks with most potatoes under a snack.Will never be able to get rid of the stomach.The remaining time, alcohol in one glass per day is not prohibited.
Everything else cannot be in any circumstances, or when we lose weight, or when we get rid of extra pounds:
- Salty food
- Because of a large amount of salt, you can also eat sausages, sausages, ham, dumplings and other semi-solid products
- Add sugar
- Sweet carbonated drinks are prohibited, as well as all juices
- Sweet cakes
- Dangerous Trans-Fats!Sausages, ice cream, cakes purchased, chips, crackers and other delicious dirt - we forbid ourselves!
- Fast food
I understand that all these foods continue to be around us and it is impossible to avoid it.But the main thing here is that the consumption of one time from the product does not turn constant and becomes dangerous for nutrients.A little and sometimes you can.
Meanwhile, we lose weight, it is important to us how much we eat, namely, the total number of calories.Per day, we must not exceed 1800 kcal.And if you continue to eat sweet, salty, and other high -calorie foods, 1800 kcal will be typed during the day and it will be very difficult to live in the afternoon without food.
Diet must be safe
What is explained above is also a diet.Limit the number of calories to 1500-1800 per day and eat what you like.You can lose weight from him almost as fast as another diet with hard calorie restrictions and is often unbalanced in the necessary nutrients, monodeta called SO.
Bellless, shameless, protein or carbohydrate - each has a dangerous health consequence.Some worsen the condition of hair, skin and nails, causing hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Ducan and Paleodita is recognized by the worst, unbalanced and risky British Association of Dietetologists.
The most causing trust among nutritionists is the Mediterranean diet.It does not exclude all the macro elements needed, focusing on fruits, vegetables and seafood, poultry meat, olive oil (well, what about it), mild cheese andA littleRed wine!I like!
Step 2: Physical Activity
The second prerequisite after limiting calories is physical activity and exercise.They not only burned a few hundred kilocalories that we spent as energy in physical activity (movements with hands, feet, tilts, squats, walking), but also in a certain way we reconfigure our hormone system to large energy consumption (sweating, breathing, heat release).
Thus, physical activity will significantly reduce time to lose weight to the destination.Use any opportunity to move!Don't use an elevator at home, go down and climb the stairs.Do you live high?Well, up at least to the third floor, five, then call the elevator!
Go, open the window for ventilation, close in another room, then vice versa.Sit near a TV or computer, don't ask you to bring you a cup of coffee, but go alone, you can eat ten times on the way.The meaning is to include as many physical activity as possible.
This is a good motivation to make sports a part of life
I repeat: The presence of physical activity has been proven to extend life!
Aerobic load.Exercise for weight loss
To get rid of the stomach, exercise "above the press" is not enough.First, it is necessary to connect basic exercises, which also arrange abdominal muscles and have a general reinforcement effect on the body.While doing, we concentrate on attention to the muscles of the press prepared.
- "squat."Legs on the shoulder wide, hand in front of you.Squat to the level, while the back of the thigh is parallel to the floor, below is not necessary.20-50 times
- "Push -ups."Take a lying emphasis.Men: feet on socks, women: from the knee.We bent our hands on the elbows, lowering the body parallel to the floor, then opening up, returning to its original position.10-30 times
- "Interesting" for Men - Vis in a fixed bar.You need to tighten your body up to 5-10 times.Women can do "horizontal -up", pull up to the low horizontal rod.
Add to physical activity in fresh air.Walking fast is more physiological and more efficient refers to the joints than jogging.You can always find where to go.To the store, light, back with a bag.Going to work, walk to public transportation.Only in a neighbor's house for friends.
Thus, certain metabolic processes are launched which increases the activity of muscle tissue metabolism.For this process, the body needs additional energy consumption.To do this, he uses internal reserves, accumulation and start burning energy 24 hours a day.