Unfortunately, the Problem of obesity is one of the most pressing. For this reason, a number of methods, diets, and other methods of weight loss is. Some of them are effective, but dangerous for the health. Others are not harmful, but the hated extra pounds return once you stop the Regime, and diet. So, you can find the optimal solution and to lose weight once and for all, let's deal.
Where to start
Above all, do not rush. If you have decided to lose weight, but remain healthy, results come slowly, but surely must.
The maximum allowable minus – it is 1 kg per week. For the month of the result of 3-4 kg, which is pretty good. The use of synthetic drugs (tablets) or a hard diet with Hunger.
The slow pace inhibitory factor do not need to lose weight for you, because this method is reliable and guarantees a sustainable result for a long time.
If you need to lose a few pounds in a short period of time, e.g., up to a certain celebration, to the rescue special Extreme diet come. But we have to be prepared that after you put the weight back, and fast enough, and in some cases, even with a surplus. Therefore, for a truly effective weight loss you need to choose the best time of his life without the Stress and neuroses.
As the diet adjust
- Do not eat for 3-4 hours before bedtime. If Hunger is very strong, you can drink a glass of low-fat yogurt. It is believed that it is impossible, according to the 18. If a Person goes to sleep, 21-22 clock, then it is important for him, but in all other cases, only harm to the body.
- You eat only natural products and fresh food. To completely eliminate the courts, and any synthetic substitutes ready.
- All diets include drinking liquids – 1 to 2 litres of water a day not counting other liquids — tea, coffee, compotes and other beverages.
- Gradually from the diet of bread, biscuits, flour, cakes, cakes; sugar; food, the jaws are rich in saturated fats – the fat, oily milk products, and similar varieties of meat; Trans-fats in Margarine and sweet to exclude.
- In the menu there should be fresh fruit and vegetables, freshly squeezed juices.
- Once a week, throw a fasting day or you are on a day trip diet.
- 1-2 times a month, you can like a day in the hunger strike, when used only water. This technique is hard enough, so if you think it's hard not to force and to limit to a discharge day.
- Quality night's sleep is necessary for normal metabolism, so that the sleep is necessary, not less than 7 hours.
- Physical activity – an integral part of any weight loss techniques. You can do in any sports or every day, you perform a simple set of basic exercises, taking walks, leisurely pace not less than 1 hour per day access to the Pool.
Can I lose weight in a week?
If you need to weight eliminate fat more than 7 days of food – vegetable, Butter, soybean oil, as well as cheese, sausage, sauces.
Limit intake of foods high in simple carbohydrates — such as bread, baked goods, pasta, sweets, potatoes, boiled beets and carrots, Popcorn, rice, so as to be in excess converted into fat.
Of drinks is not recommended, lemonade, beer, sparkling wine, lemonade.
Under the ban also dishes, the combination of fats and carbs – baked potatoes, French fries, sweet pastry with cream, French fries, fish and meat in batter, bread with Butter, no oily dishes with bread to fall. Such a combination is particularly harmful because the extra calories are immediately on the waist, abdomen, legs.
It is recommended to build a menu of products rich in proteins and complex carbohydrates:
- lean meat (beef, veal, chicken);
- low-fat species of fish (pike, trout, pike-perch, cod);
- Seafood (Shrimp, Crab);
- Mushrooms;
- Beans;
- low-fat dairy products;
- Spinach, Tomatoes, Cucumbers, Cabbage, Onions, Apple, Spinach, Eggplant, Seaweed.
Supplement the diet of cranberries, raspberries, blueberries, plums, and rose hips.
It is recommended to eat frequently, but small portions. The last meal should be 3-4 hours before bedtime.
Own Weight Loss Programme
Make a program easily. First you need to find out your normal weight and to calculate precisely how much extra will have to be reset.
For the determination of the own weight special formulas, e.g., Broca-formula, the the the body size, age, gender, body type and current weight into account. Various computer help: Body Mass index, calories, ideal weight and other.
The second important point – the calculation of the daily requirement of calories. For the determination of the paths of the above-described use. Daily rate should not be less than 1200 kcal, as the consumption is less of a risk to health.
On the basis of the daily intake of calories, you can know how many of body fats, proteins and carbohydrates needs.
Then you should to the compilation of the menu. At this time the Person already, as you need it selected the body calories per day, as well as fat, carbohydrates, and proteins, so the products on the basis of these data. First of all, the menu is in the week.
Many have rich difficulties with the constant counting of calories in food, but if you hold long the rules of this place a habit and you can "by eye" to determine the calorie content of a meal.
The last stage of physical Training. To begin 7-10 days after change of diet. However, to be able to increased physical activity, you start immediately, it depends on the attitude of the people.