Unfortunately, the problem of additional weight is most relevant today.For this reason, many techniques, diets and other methods of weight loss have been developed.Some of them are effective, but have unsafe health.Other people do not harm, but as soon as you stop observing governance and diet, hate kilograms.Let's understand how to find optimal solutions and lose weight for all once and all, let's understand.
Where to start
First of all, do not hurry.If you decide to lose weight firmly, but stay healthy at the same time, then you need to get the result slowly, but with confidence.
The maximum acceptable minus is 1 kg per week.For a month, the result will be 3-4 kg, which is very good.In this case, you do not need to use synthetic drugs (tablets) or hard diet with hunger.
The slow speed of weight loss should not be a braking factor for you, as this method is reliable and guarantees a stable result for a long time.
If you need to leave a few kilograms in the least possible time, for example, for any kind of victory, special extreme diet will come in revenue.But you need to be prepared for the fact that the weight after them is again and quickly enough, and in some cases also with excess.Therefore, for really effective weight loss, you need to choose the most favorable period of your life without stress and neurosis.
How to adjust diet
- Do not eat 3-4 hours before bedtime.If the feeling of appetite is very strong, you can drink a glass low -kefir.There is an opinion that you cannot eat after 18.If a person goes to bed at 21-22 pm, it is relevant to him, but in all other cases it will only harm the body.
- Eat only natural products and fresh prepared dishes.Exclude completely semi -fired products and all types of synthetic options.
- Any diet suggests a plentiful drink - from 1 to 2 liters of water per day, not counting other fluids - tea, coffee, composition and other drinks.
- Gently leave the bread from the diet, cook the highest grade, cake, cake;Sugar;Products rich in saturated fat - lord, fat dairy products and similar varieties of meat;Trans-Votts lies in margarine and sweet pastries.
- Fresh fruits and vegetables in the menu, freshly squeezed juice should be strong.
- Once a week, arrange a fasting day or use a diet every day.
- 1-2 times a month you can arrange a day's hunger strike when only water is used.This technique is quite strict, so if it is difficult for you to follow it, do not force yourself and do not limit yourself to the day of one.
- A high -quality night holiday is required for normal metabolism, so you need to sleep at least 7 hours.
- Physical activity is an integral part of any weight loss technique.You can have a simple complex of primary exercises to any game or daily, walk with at least 1 hour leisurely a day, go to the pool.
Can I lose weight in a week?
If you need to lose weight more than 7 days, it is worth excluding fat - vegetables, butter, soy oil, as well as cheese, sausage, sauce.
Limit the consumption of products with a high content of simple carbohydrates - bread, pastry, pasta, sweets, potatoes, boiled beats and carrots, air corn, rice since they turn over to fat.
Drinks, lemonade, beer, champagne, soda are not recommended.
The dishes that combine fats and carbohydrates are under restrictions - sweet baking with fried potatoes, fries, creams, chips, fry in fish and meat, bread with oil, any fatty dishes with bread.Such combinations are particularly harmful, as excess calories are immediately deposited on the waist, abdomen and legs.
It is recommended to create a menu on foods rich in protein and complex carbohydrates:
- Lean meat (beef, wheel, chicken);
- Low -Machhali species (pike, trout, pike perch, cod);
- Seafood (shrimp, crab);
- mushroom;
- beans;
- Low -dairy products;
- Spinach, tomato, cucumber, cabbage, onion, apple, soril, brinjal, sea cabbage.
They complement diets with cranberry, raspberry, ink, plum and rose.
It is often recommended to eat, but in small portions.The last meal should be 3-4 hours before bedtime.
Personal Program of Weight Loss
It is quite simple to make your own program.First you need to find out your normal weight and calculate the correct calculation of how luxurious you have to be.
To determine your own ideal weight, special formulas are used, for example, the formula of the Brock, which takes into account the development, age, gender, type of body and current weight.Various calculators will also help this: body weight index, calories, ideal weight and others.
The second important point is the calculation of daily calorie rate.To determine, use the methods described above.The daily criteria should not be less than 1200 kcal, as consumption of small amount is a health threat.
Depending on the daily calorie criteria obtained, you can detect the number of fat, protein and carbohydrates required for the body.
Then you should start compiling the menu.At this stage, a person already knows how much his calorie body is required per day, as well as how much fat, carbohydrates, and protein are required, so products are chosen based on these data.First, the menu is compiled for a week.
Many people already have difficulties with a continuous calculation of the calorie content of the products, but if you follow the rule for a long time, this moment will become a habit and it will be possible to determine the calorie content of a dish "with the eye".
The final stage is physical training.They are started 7-10 days after changing the diet.However, you can proceed with increased physical activity at once, it depends on a person's psychological mood.