Most of the time, approaching the mirror at home and once more dissatisfied or dissatisfied with our reflection, we finally decided to take ourselves as soon as possible to lose weight, remove the bulky stomach and be a thin, beautiful and attractive person again.
Being beautiful, putting your favorite dress, which was once fair or shirt, which for some reason became small on the waist and the buttons in the stomach stopped holding, this is our natural desire, which is parallel to another service.Not only will we become more thin, but we will also reduce the risks of obtaining a series of serious diseases, as well as adding additional years of life.
Then, according to statistics, the difference in the life expectancy of women of the same age, a lifestyle, but with different weights (excess and normal) is approximately 5 years!So, if you have an excess weight, we urgently begin to lose weight and reduce the volume of the abdomen!But not to damage your health in the process of losing weight, you must know some of your rules, which in any case cannot be violated.
For those who do not like to read much, I will present the main points in the questions:
- What to do to lose weight?- You need the correct and balanced diet with a certain limitation in calories and moderate physical activity
- What if I want to lose weight quickly?- Fast weight loss implies a strict limit in calories.This is harmful to health and reconfigures the work of the entire body.After returning to the previous diet, the weight is obtained at a duplicate speed
- My weight is very large.Can I lose weight?- Dietetics doctors will tell you a list of additional measures to reduce the weight to adequate nutrition and physical activity.
How to lose weight
Let's go through the theory.You must first decide what weight category it is.This will help to understand if the main measures to reduce weight (adequate nutrition and physical activity) are necessary to add more pharmacological therapy.Or the weight is so great that only surgery will help reduce it.
The weight category with mathematical precision will help determine the body mass index (BMI).The BMI is the most convenient and precise measure of the evaluation of the body obesity level and is calculated by the formula: body weight (kg), divided into height (m), erected in a square.(Example: weight - 100 kg., Height - 2 meters. BMI = 100/22= 25)
InBMI 18.5 - 29,All that is needed to eliminate the stomach at home (if any) and lose weight is a diet, adequate nutrition and physical activity.We will talk about everything in more detail later.
InBMI 30 - 39Proper nutrition and physical activity are also needed, but with this weight it is already worth thinking about the help of drug therapy.Important: All medications have side effects, so only a doctor makes a decision at the beginning of making and choosing the medication itself.
InIMT 40 or more.It is believed that with such weight it is already impossible to lose weight on your own.In this case, doctors in the absence of contraindications offer to resort to the help of a barioric surgery.With your help, weight loss is achieved by 50-70% in the next two years.Then, support with the same diets and physical effort.
We are moving towards the goal
If you note, in our Bamoil calculator, when the forecast of achieving normal weight, a result can be issued equal to several months.That is, lose weight: the process is quite long and so that "does not fall", determine in itself a good reason that will allow you to keep the path chosen.And this is the first practical action that you must begin to lose weight.
To get rid of health problems and extend years of life, become more beautiful and catch the thin looks of the opposite sex, to become an example to follow their relatives.Write your reason in the comments, so you will not go back and move step by step to the goal.
Step 1: Proper nutrition.How to eat well to lose weight
Regardless of the BMI, for all who decided to take off their stomach, there are two general points.The first of them is a diet.That is, now you will have to control what you eat and, most importantly, how much.It is necessary that energy consumption for the life support of the body exceeds the amount of energy that comes with food.
Be sure to breakfast.Then, the hormonal system gains the desired mood for the day and reduces the risks of obesity development.Those who have a habit have 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.
Studies do not stop, scientists constantly study how to eat, when to eat, what time.There are tens of thousands of people under a certain nutrition under supervision.Doctors analyze the behavior of their hormones, in other tests and indicators to track how the endocrine system reacts to calorie intake in the body.
We count the calories.How many calories are needed per day to lose weight?
Then, to start losing weight, it must be limited in calories.This is the main basic principle!If you, of course, do not work on a great production, which requires constant physical stress or not a professional athlete.Then, in normal mode, 300-500 kcal per day definitely cannot do it!
First, we determine our energy costs necessary for the life support of the body.
1 Method: From the table to calculate energy costs according to your sex and age, select the value and, given our usual physical activity, as well as the cost of digesting food, we get the desired one.Link to the table and calculation form below.
2 Method: It is simpler, faster, but approximate.We multiply our weight by 22 kcal necessary for the life support of each kilogram.Let's say I have 80 kg * 22 = 1760 kcal.So, if in the day I will eat products (food) with an energy value of 1760 kcal, then I will not lose weight and I will not increase weight.
But our goal is to lose weight and remove the stomach!A person, to lose approximately half a kilo per week, needs 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 rest of the body will be made of fat reserves in the stomach.Voila, we lose weight!
So that it did not happen as if you thought you ate a small calorie porridge during 200, but you do not consider that it has several more spoons of sugar and a good piece of butter.In total, the porridge came out in 500 kcal.Then we will drink sweet tea with delicious cookies, and our breakfast will be thrown at 1000. The same can happen at lunch and dinner.And at the end of the month, standing in the balance, we will surprise us: "Why am I losing weight?"
Eat this to lose weight?We follow the composition of the food
It is also good to control the composition of food.A balanced and diverse nutrition should meet the needs of the body.And here everything is important proteins, fats, carbohydrates and fiber, the basis of our food.Microelements, vitamins and several biologically active substances must also be present in the diet.
- Replace animal fats with vegetables and those in fish and shellfish
- You need to consume enough fruits and vegetables
- It is necessary to use fiber daily
- The priority must be poultry meat, fish and veal.
- Be sure to contain low fat products in the diet
- Walnuts, seeds and whole grains
Normal weight enemies.Sugar, salt and alcohol
The moment we lose weight additionally because, under the influence of restrictions and auto -discipline, we have the opportunity to develop an adequate nutrition habit for the next time.For automatism, bring the understanding of what can be used and in what quantity, and what cannot be in any way.
For example, during the diet, it must protect yourself from alcohol.The product is quite high in heats and, in addition, is a strong appetite stimulating.We do not notice how to eat a huge steak with a large part of potatoes under the snack.It will never work to remove the stomach.The rest of the time, alcohol in the amount of a glass per day is not prohibited.
Everything else cannot be under any circumstance, or when we lose weight, or when we get rid of extra pounds:
- Salty food
- Due to the large amount of salt, you can also eat sausages, sausages, ham, bought meatballs and other semi-terminated products finished
- Add sugar
- Sweet carbonated drinks are prohibited, as well as all juices
- Sweet cakes
- Trans fats are dangerous!Sausages, ice cream, bought cakes, french fries, salty cookies and other delicious bruises: we prohibit ourselves!
- FAST FOOD
I understand that all this food is constantly present around us and that it will not be possible to avoid it.But the main thing here is that the unique consumption of such products does not become constant and becomes harmful to nutrition.A little and sometimes you can.
Meanwhile, we are losing weight, it is important for us how much we eat, that is, the total number of calories.Per day, we must not overcome 1800 kcal.And if you continue eating sweet, salty foods and other high -qualification foods, 1800 kcal will already be written before noon and it will be very difficult to live the afternoon without food.
Diets must be safe
The described above is also a diet.Limit the number of calories up to 1500-1800 per day and eat what you want.You can lose weight of it almost as fast as other diets with a hard restriction of calories and, often unbalanced in the necessary nutrients, the monodieter of SO.
Without bell, shameless, protein or carbohydrates: each of them has its own dangerous health consequences.Some worsen the condition of hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Ducan and Paleodite is recognized by the British association of dietologists, the worst, unbalanced and risky.
The most causative confidence among nutritionists is the Mediterranean diet.It does not exclude all the necessary macro elements, it focuses on fruits, vegetables and shellfish, poultry meat, olive oil (well, what is there), light cheese andA bitRed wine!I like it!
Step 2: Physical activity
The second prerequisite after limiting calories is physical activity and exercises.Not only burn several hundred kilocalias that we spend as energy in physical activity (movement with hands, legs, inclinations, squats, walking), but also in a certain way that we reconfigure our hormonal system with great energy consumption (sweating, breathing, heat release).
Therefore, physical activity will significantly reduce the time to lose weight to the goal.Use any opportunity to move!Do not use the elevator at home, go down and climb the stairs.Do you live high?Well, get up at least to the third, fifth floor, then call the elevator!
Wow, open the window for ventilation, close in another room, then vice versa.Sit next to the TV or the computer, do not ask you to bring a cup of coffee, but go, you can eat ten times on the road.The meaning is to include as much physical activity as possible.
Here is a great motivation to make sport part of life.
I repeat: It has been shown that the presence of physical effort extends life!
Aerobic loads.Losing weight exercises
To remove the stomach, the exercises "in the press" are not enough.First, it is necessary to connect basic exercises, which also calculate the abdominal muscles and have a general strengthening effect on the body.When we act, we concentrate attention on the press prepared.
- "Squat".Legs on the wide shoulder, hands in front of you.Present to the level, while the back of the thigh is parallel to the floor level, then it is not necessary.20-50 times
- "Lagartijas."Take the liar emphasis.Men: Legs in socks, women: of the knees.We fold our hands in the elbows, we lower the body parallel to the floor, then deactivate our hands, we return to the original position.10-30 times
- "Tiring up" to men - vis in a fixed bar.You need to squeeze your body 5-10 times.Women can make "horizontal pull", pulling up in a low horizontal bar.
Add to physical effort in fresh air.Walking fast is more physiological and refers more in moderation to the joints to jog.You can always find where to go.To the store, light, back with bags.Going to work, walk to public transport.Only in a neighboring house for friends.
Therefore, certain metabolic processes that increase the metabolic activity of muscle tissue are launched.For these processes, the body needs additional energy consumption.To do this, use internal and accumulated reservations and begins to burn energy 24 hours a day.