Most often, approaching the mirror at home and once again dissatisfied with our reflection, we finally decided to lose weight as soon as possible, remove the stomach and become a weak, beautiful and attractive person again.
To be beautiful, inserting your favorite dress, which was once a right or shirt that somehow became small in size and stopped on the stomach-this is our natural desire for another service.We will not only become weaker and more beautiful, but we will reduce the risks of many serious diseases, as well as add to the extra years of life.
So, according to statistics, the difference of life expectancy of women of the same age, one lifestyle, but with different weights (excess and normal) for about 5 years!If you have overweight, we will immediately start losing weight and reducing abdominal volume!In order not to damage your health in the process of losing weight, you need to know some of its rules, which in any case cannot be violated.
For those who do not like much, I present the main points in the question question:
- What should be done to lose weight?- You need a straight, balanced diet, with some limiting calories and moderate physical activity
- And if I want to lose weight quickly?- Fast weight loss implies a strict limit of calories.It is harmful to health and reimburses the work of the whole body.Upon returning to the previous diet, weight gains double speed
- My weight is too big.Can I lose weight?- Doctors of dietology will tell you the list of additional measures to reduce the weight of proper nutrition and physical activity.
How to lose weight
Let's take into account the theory.You must first decide which weight category you are.This will help to determine whether the main measures to reduce weight (proper nutrition and physical activity) are necessary to add more drug therapy.Or the weight is so great that only surgery will help reduce it.
The weight category with mathematical accuracy will help determine the body mass index (BMI).BMI is the most convenient and accurate size of the body's obesity level and is calculated by the formula: body weight (kg), divided into height (m), erected in square.(Example: Weight - 100 kg, height - 2 meters. BMI = 100/22= 25)
UpBMI 18.5 - 29,All that is needed to independently remove the stomach at home (if any) and weight loss is a diet, proper nutrition and physical activity.Later we will talk about everything in more detail.
UpBMI 30 - 39Proper nutrition and physical activity are also needed, but with this weight it is already worth thinking about helping drug therapy.Important: All drugs have side effects, so only the doctor decides to start and choose medicine.
UpImt 40 or more.It is believed that such weight is already impossible to lose its own weight.In this case, physicians in the absence of contraindications offer the help of barrier surgery.With its help, weight loss can be reached by 50-70% over the next two years.Then support it with all the same diet and physical effort.
We go to the goal
If you notice, in our calculator bamol, when a normal weight gain prognosis can be given for several months.That is, weight loss - the process is quite long and in order not to "drop" first, determine for yourself a good reason that will allow you to stay chosen.And this is the first practical action to start losing weight.
To avoid health and years of life, to become more beautiful and to catch the excited views of the opposite sex, become an example to protect your relatives.In the comments, write your reason why you will not back down and move step by step.
Step 1: Proper nutrition.How to eat the right to lose weight
Despite the BMI, for anyone who has decided to remove the 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 many.It is imperative that energy consumption to support the body's life is exceeded by the amount of energy that comes with food.
Make sure you want breakfast.So the hormonal system gains the desired mood for the day and reduces the risk of developing obesity.Those who have the habit of at night, on the contrary, the risk of obesity is very high.Also for those who rarely eat but immediately, and try to swallow faster.
Studies do not stop, scientists are constantly learning how to eat, when they eat, when they eat.Tens of thousands of people are under certain nutrition, under supervision.Doctors watch the behavior of their hormones, other tests, and indicators to keep track of how the endocrine system responds to calorie intake.
We consider calories.How many calories is needed to lose weight per day
So to start losing weight, you need to limit yourself to calories.This is the main, basic principle!Unless, of course, you do not work in heavy production, it requires constant physical stress or not a professional athlete.Then in normal mode, 300-500 kcal per day cannot really be able to!
First, we determine our energy costs that are essential for the life of the body.
Method 1: In accordance with your gender and age to calculate energy costs from the table, select the value and, taking into account our usual physical activity, as well as the cost of digestion, we get the desired.Link of the table and calculation form below.
2 methods: It's simpler, faster, but probable.We multiply our weight with 22 kcal, which is essential for the support of each kilogram.Let's say I have 80 kg * 22 = 1760 kcal.So if I eat products (foods) that has an energy value that day that has 1760 kcal, then I will not lose weight and I will not lose weight.
But our goal is to lose weight and remove the stomach!A person to lose about half a kilo of a week, a day of 500 kilocalores a day.That is, it is necessary to reduce your daily diet by 300-500 kilos.My daily diet should be 1260 - 1460 kcal, and the rest of the body is made of fat in the abdomen.Voila, we lose weight!
It doesn't happen so you think you've eaten a little calorie porridge than 200, but don't take into account that it has a few more tablespoons of sugar and good butter.In total, the porridge came out with 500 kilos.Then we drink sweet tea with delicious cookies and our breakfast will pass 1000.The same can be done at lunch and dinner.At the end of the month, standing on the scales, you will be surprised, "Why don't I lose weight?"
Eat it to lose weight?We follow the food composition
It is also good to control the food composition.Balanced and varied nutrition should meet the needs of the body.And here everything is important proteins, fats, carbohydrates, as well as fiber - the basis of our food.Microelements, vitamins and biologically active substances should also be present in the diet.
- Replace animal fats with vegetables and those who are in fish and seafood
- You need to consume enough fruits and vegetables
- It is necessary to use fiber daily
- Priority must be poultry, fish and veal meat
- To make sure
- Nuts, seeds and whole grains
Normal weight enemies.Sugar, salt and alcohol
The time when we lose weight with extra good because, under the influence of restrictions and itself, we have the opportunity to develop a proper nutrition habit, then.To automatism, bring to understand what can be used and in what quantities and what can not be in any way.
For example, in the diet you should protect yourself from alcohol.The product is quite high and in addition to a strong appetite stimulator.We did not notice how to eat a huge steak, which has a large portion of potatoes under the meal.It will never work to get rid of the stomach.The rest of the time, alcohol in one cup per day is not prohibited.
Everything else can be in no way, nor will we lose weight, nor when we get rid of extra pounds:
- Salt food
- Because of the large amount of salt, you can also eat sausage, sausage, ham, purchased dumbbides and other finished semi -finished products
- Add sugar
- Prohibited by sweet carbonated drinks as well as all juice
- Sweet cakes
- Trans-fat is dangerous!Sausage, ice cream, purchased pastry, chips, crackers and other delicious utensils - we prohibit ourselves!
- Fast food
I understand that all this food is constantly found around us and it will be impossible to avoid it.But the main thing here is that single consumption of such products does not turn into permanently and harmful nutrition.A little bit and sometimes you can.
At the same time, we lose weight, it is important for us how much we eat, that is, the total amount of calories.In a day, we should not exceed 1800 kcal.And if you continue to eat sweet, salty and other high levels of food, 1800 kcal will already be typed in the afternoon and life without noon will be very difficult without food.
The diet should be safe
The diet described above is also a diet.Limit the amount of calories up to 1500-1800 per day and eat what you like.You can lose weight almost as quickly as other diets, with severe calorie limitation and often unbalanced in the necessary nutrients, soMonodia.
Bellless, shameless, protein or carbohydrates - each has dangerous health consequences.Some worsen the condition of hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Dukan and Paleodita is recognized by the British Dietitians' Association with the worst, unbalanced and risky.
The most trustworthy confidence is the Mediterranean diet.It does not exclude all the necessary macro elements, focus on fruits, vegetables and seafood, poultry meat, olive oil (well, what to say), light cheese and light cheese andFewRed wine!I like it!
Step 2: Physical load
The second prerequisite after limiting calories is physical activity and exercise.They not only burn a few hundred kilocalores that spend energy on physical activity (movement with hands, feet, inclinations, squares, foot), but in some ways, we return our hormonal system to great energy consumption (sweating, breathing, heat liberation).
Thus, physical activity will significantly reduce the purpose of weight loss.Use the ability to move!Do not use the elevator at home, come down and climb the stairs.Do you live high?Well, lift at least on the third, fifth floor, then call the elevator!
Go, open the window for ventilation, close another room, then vice versa.Sit on a TV or computer, don't ask you to bring a cup of coffee, but go, you can eat ten times on the road.The meaning is as much physical activity as possible.
Here is a great motivation to create a sports part of life
I repeat: The existence of physical effort has been confirmed that life is prolonged!
Aerobic loads.Exercises for weight loss
To get rid of the stomach, exercises on the "press" are not enough.First, it is necessary to connect basic exercises that also develop abdominal muscles and have a general strengthening effect on the body.When performing, we pay attention to the pressed muscles of the press.
- "Squat".Feet in width, hands in front of you.Squat level, while the back of the thigh is parallel to the floor level, below is not necessary.20-50 times
- "push -p."Focus on lying.Men: Feet Socks, Women: From Knee.We put our hands in the elbows, put our body parallel to the floor, then let go of our hands, return to its original position.10-30 times
- "Pull" to men - in a fixed bar.You need to tighten your body 5-10 times.Women can make a "horizontal pulling" on a low horizontal bar.
Add physical effort in the fresh air.Fast walking is more physiological and more rarely related to joints than jogging.You can always find where to go.In the store, light, with back bags.Go to work, go to public transport.Just friends in a neighboring house.
Thus, certain metabolic processes begin to increase the metabolic action of muscle tissue.For these processes, the body needs extra energy consumption.To do this, he uses indoor, accumulated reserves and burn energy for 24 hours a day.