Unfortunately, the problem of overweight is one of the most relevant issues today.Therefore, many techniques, diet and other weight loss methods have been developed.Some of them are valid, but not safe.Others won't hurt, but when you stop observing regimes and diet, the annoying kilograms recover.How to find the best solution and lose weight once and for all let us know.
Where to start
First of all, don't worry.If you decide to lose weight firmly, but at the same time stay healthy, you need to achieve results slowly and confidently.
The maximum allowed negative value is 1 kg per week.The result of a month will be 3-4 kg, which is very good.In this case, you do not need to use synthetic drugs (tablets) or hungry hard diet.
Slow weight loss should not be your braking factor, as this method is reliable and guarantees stable results over the long term.
If you need to put a few kilograms in the shortest time, for example, a certain victory, a special extreme diet will earn income.However, you need to prepare the fact that after them, the weight is back up quickly enough again, in some cases there are redundant situations.So for a truly effective weight loss you need to choose the most favorable period of your life without stress and neurosis.
How to adjust your diet
- Do not eat 3-4 hours before bedtime.If the hunger is very strong, you can drink a glass of low-fat kefir.There is a view that you cannot eat after the age of 18.If a person goes to bed at 21-22 pm, it is important to him, but in all other cases it will only damage the body.
- Eat only natural products and freshly prepared dishes.Completely exclude semi-produced products and various synthetic alternatives.
- Any diet implies a rich drink - 1 to 2 liters of water per day, no other liquids count - tea, coffee, rice and other drinks.
- Gradually exclude bread from the diet, bake the most premium, cakes, cakes; sugar; products rich in saturated fats - lard, fat dairy products and similar meats; trans fats contained in margarine and sweet pastries.
- The menu should occupy fresh fruits and vegetables, fresh squeezed juice.
- Once a week, arrange a day of fasting or use a one-day diet.
- 1-2 times a month, you can schedule a one-day hunger strike when using water only.This technique is harsh enough, so if you have a hard time obeying it, don't force yourself and limit yourself to an uninstall day.
- Normal metabolism requires high-quality night leave, so you need to sleep at least 7 hours.
- Physical activities are an integral part of any weight loss technique.You can do any exercise or do simple basic exercises every day, walk leisurely for at least 1 hour a day, and access the pool.
Can I lose weight in one week?
If you need to lose weight for less than 7 days, it's worth a diet that doesn't include fat - vegetables, butter, soy oil, as well as cheese, sausage, seasonings.
Limit products that contain higher levels of simple carbohydrates - bread, pastries, pastries, candies, potatoes, boiled beets and carrots, air corn, rice, as they can turn into excess fat.
Drinks, lemonade, beer, champagne, soda are not recommended.
Dishes that combine fat and carbohydrates are under the ban - sweet baking of fried potatoes, fries, cream, potato chips, fish and meat, bread, oil, any fat is served with bread.This combination is particularly harmful because excess calories are immediately deposited on the waist, stomach, and legs.
It is recommended to build a menu on foods rich in protein and complex carbohydrates:
- lean meat (beef, veal, chicken);
- low-fat fish (pike, trout, pike bass, cod);
- Seafood (shrimp, crab);
- mushroom;
- beans;
- Low-fat dairy products;
- Spinach, tomatoes, cucumbers, cabbage, onion, apple, chestnut, eggplant, sea vegetables.
They supplement their diet with cranberries, raspberries, ink, plums and rose hips.
It is recommended to eat regularly, but a small part.The last meal should be held 3-4 hours before bedtime.
Single weight loss plan
Making your own program is very simple.First, you need to find out your normal weight and calculate exactly how much excess you have to discard.
To determine your ideal weight, use special formulas, such as Brock's, which consider growth, age, gender, physique type, and current weight.Various calculators will also help with this: body mass index, calories, ideal weight, and more.
The second important point is to calculate the daily calorie rate.To be sure, use the above method.Daily norms should not be less than 1200 kcal, as less consumption is a health hazard.
Based on the daily calorie standards you get, you can find the amount of fat, protein, and carbohydrates the body needs.
Then you should start compiling the menu.At this stage, a person already knows how much his calories need per day, as well as fat, carbohydrates and protein, so the product was selected based on these data.First, the menu is a weekly compilation.
First, many people have difficulty calculating the calorie content of their products, but if you follow the rules for a long time, this moment becomes a habit and can determine the calorie content of dishes that “with eyes”.
The final stage is physical exercise.They start 7-10 days after changing their diet.However, you can do physical exercise at once, depending on one’s psychological mood.