The question "How much to lose weight? " Interested in many women and men around the world, and this is not an accident. The fact is that even with a sober, not high self -esteem, people are aware that they have excess weight.
In this publication we will talk about the reasons for fullness, and we will also make a detailed menu for those who are interested, how to lose weight.
Who suffers from excess weight?
It should be noted that not all people are as complete as they imagine themselves. The simplest (although not quite precise) form of determining if it has an unnecessary excess weight is to remove its weight in kilograms of its growth in centimeters. If the calculation result is at least 110, it does not need to lose weight by medical indicators. If he received a figure of less than 110, then he must think of his diet and way of life. We repeat that this calculation does not take into account many factors, so the results must be treated with caution.
What is the reason for excessive integrity?
Loss problems in 80% of cases are of interest to women: how to lose weight after childbirth, when weight gain is a certain fact or how to lose weight or an important event for several kilos.
But sometimes a strong floor is conceived on the discharge of excess weight. The fact is that neither at school nor at the university teach the basic concepts of leading a healthy lifestyle. At the same time, sweet bars, chips, fast food on television and the media are announced, replacing information in the heads of what you need to eat to be healthy. It is not surprising that sooner or later a person, looking in the mirror in bewilderment, discovers ugly thick fold, cellulite in the hips, a huge stomach or a chest that increased by various sizes. What to do in this case, what measures do you take better if you want to know how much to lose weight?
About the moment for fast weight loss
How long will you need to leave excess weight? Of course, it's not about day. It all depends on how many unnecessary kilograms you have. If we are talking about five or six, then you will say goodbye goodbye in 2-3 weeks.
The higher the weight, the longer it will need. Nutritionists consider healthy and harmless weight loss when a person does not lose more than 1-1. 5 kg of your weight per week. Take your time! Many rush like a hole in proof of the first diets that have fallen and make stupid mistakes. The result is a set of more kilos after the end of the diet or causing great damage to your body.
What do you need to eat to lose weight successfully?
What do you need to eat for those who are interested in the question of how to lose weight quickly and strongly? First, we determine the main enemies of a beautiful figure: these are well known, fat and sweet flour. Even if you only reject these categories of products (confectionery and flour products, fat sausages, cheese, fried meat), you will lose significant weight without other additional measures. So, this is the first, but not the only secret to lose weight. What other secrets of rapid weight loss are there?
Secret - In the diet!
There are special methods and diets that allow you to lose weight quickly. Protein diets, that is, greater consumption of protein products together with a reduced absorption of carbohydrates and moderate consumption of vegetable and animal fats, enjoy the greatest success. Such diets are good, since it is easy to resist them: you eat with a feeling of satiety and at least 5 times a day.
How to lose weight in a week?
Therefore, consider the menu that will help you get rid of 2 additional kilograms per week (even without sports load).
Monday
- Breakfast: 2 eggs prepared in any way, tea or coffee without sugar or sugar, substitutes.
- Lunch: boiled chicken fillet (a portion of 150-200 grams), a cabbage and cucumber salad, seasoned with oil or soy sauce.
- Dinner: A portion of cottage cheese (150-200 grams), a tablespoon of sour cream low in fat, salt.
- Spins (among the main meals): an apple or grapefruit.
Tuesday
- Breakfast: A portion of cottage cheese (150-200 grams) with the addition of 50 grams of dried raisins or apricot.
- Lunch: boiled red fish (a 200 grams portion), a tomato and cucumber salad seasoned with oil or soy sauce.
- Dinner: 2 egg omlet.
- Split (between basic meals): an apple or grapefruit
Wednesday
- Breakfast: carrots and apple salad.
- Lunch: Chicken broth with a piece of chicken and an egg.
- Dinner: A green vegetable salad, a piece of beef (200 grams) boiled or steamed.
- Split (between basic meals): Drink yogurt without additives or kefir (250 grams)
Thursday
- Breakfast: 2 egg omlet.
- Lunch: Chicken stew with cabbage.
- Dinner: A portion of cottage cheese (150-200 grams), a tablespoon of sour cream low in fat, salt.
- Split (between basic meals): an apple or grapefruit
Friday
- Breakfast: A portion of cottage cheese with a spoon of centers.
- Lunch: chicken soup without potatoes, a piece of chicken fillet (150-200 grams).
- Dinner: baked in the lamina of beef (200 grams), a cabbage salad with herbs.
- Spots (among the main meals): a portion of 250 grams of yogurt without additive or kefir.
Saturday
- Breakfast: two -egg eggs, with herbs and salt.
- Lunch: boiled chicken (250 grams), a raw beet salad with a sour cream spoon.
- Dinner: A portion of cottage cheese (150-200 grams), a tablespoon of sour cream low in fat, salt.
- Split (between basic meals): an apple or grapefruit
Sunday
- Breakfast: A portion of cottage cheese with a spoon of centers.
- Lunch: boiled cauliflower, 2-3 boiled chicken legs or baked in aluminum foil.
- Dinner: 2 -egg ujeta with a green vegetable salad.
- Split: an apple or grapefruit to choose from.
How to eat well to lose weight in the menu?
This is an approximate menu and there is an answer to the question of how to lose weight in a week. Remember that you can replace chicken with beef or fish to your discretion, but the cooking method is very important here (steamed or boil in water, slightly salt).
Do not use sugar and sugar, substitutes, but can salt from all dishes, also wear soy sauce at will. Such nutrition is perceived quite easily by the body, you will not feel hungry and you will not break. If there was a breakdown, you ate sweet or even chocolate, that's fine, continue eating in the menu.
How to lose weight without diets
Not always a person is ready to resist hunger torment or abandonment of their favorite chocolate to lose weight. If such a friend asks for advice on the subject: "He has recovered better, how to lose weight? " - Do not hesitate to send it to the gym!
Of course, sports load does not allow everything indiscriminately, but moderate nutrition with adequate force in the hall will be rewarded with a hundredth. The training provides the best and very notable help in the problem in the first weeks how to lose weight. The rule is not neglecting the coach's help. If you have no experience in aerobic and anaerobic classes, then it is precisely the advice of a person who knows and knows how to be more useful for you. Of course, classes are not free, but it is worth it. Pay more attention to energy charges, not aerobic (run, shape, group classes). It is the strength training that will spend the maximum energy, in addition, the calories will continue to burning after the class, which is especially appropriate to lose weight.
He now knows how to lose weight both with diets and thanks to training. Dare and be beautiful!