Unfortunately, the problem of excess weight is one of the most important until today. For this reason, it has developed a series of techniques, diets and other weight loss methods. Some of them are effective, but they are not safe for health. Others will not bring damage, but hateful pounds are returned, once you stop respecting the mode and diet. How to find the optimum solution and lose the weight once and for all, we seek to understand.
Where to start
First of all, do not rush. If you have decided to lose weight, but still healthy, search result slowly, but surely.
Maximum less is 1 kg a week. For a month the result will be 3-4 kg, which is pretty good. When this is not necessary to use synthetic drugs (tablets) or a hard diet from hunger.
The slow pace of weight loss should not be your limiting factor, because this method is reliable and provides a consistent result for a long time.
If you need to lose a few pounds in the shortest time possible, for example, to some type of celebration, relief will be diet menus extreme. But we must be prepared for what is after them, the weight is back again and quite fast, and in some cases also with a surplus. Then to really weight loss effective you need to choose the most favourable period for its life without stress and neurosis.
How to adjust your diet
- Do not eat for 3-4 hours before bedtime. If the feeling of hunger is very strong, you can drink a glass of low-fat yogurt. There is the belief that there are no after 18. If a person to sleep at 21-22 in the evening, it's important for him, but in all other cases only hurt to the body.
- Eat only natural products and freshly prepared meals. Completely eliminate the semi-finished products and all kinds of synthetic substitutes.
- Any diet I suggest drinking a lot of water – 1 to 2 litres of water a day not counting other liquids — tea, coffee, fruit juices and other beverages.
- Gradually excluded from the diet bread, cakes of flour, cakes, sweets; sugar; food rich in saturated fats, fats, fats, dairy products and other types of meat; trans fat content in margarine and pastries.
- In the menu should prevail fresh fruit and vegetables, fresh fruit juices.
- Once a week to arrange a fasting day or use a day diet.
- 1-2 times per month, it is possible to organize day trips on a hunger strike, when used only water. This technique is quite hard, so if you find it difficult to stick to it, not to commit sexual abuse themselves, and the limit of discharge in a day.
- Quality of sleep is essential for normal metabolism, then the sleep is necessary not less than 7 hours.
- Physical activity is an integral part of any technique of weight loss. It is possible to practice any type of sport or performing every day simple complex elementary exercise, walking with a slow pace for at least 1 hour per day, access to the swimming pool.
It is possible to lose weight in a week?
If you need to lose weight, not more than 7 days, it would be appropriate to exclude from the diet the vegetable fat, butter oil, soybean oil, cheeses, meats, and sauces.
Limit the consumption of foods with a high content of simple carbohydrates — bread, pastries, pasta, cakes, potatoes, beetroot, cooked carrots, popcorn, rice as well as the excess turns into fat.
Of the drinks is not advisable to lemonade, beer, champagne, soft drinks.
Under the ban, to enter and a selection of dishes fats and carbohydrates – French fries, fried potatoes, pastries with whipped cream, French fries, fish and meat, pasta, bread with oil, any fatty dishes with the bread. Such combinations are particularly harmful, as the excess of calories, once deposited on the waist, belly, legs.
It is recommended that you build a menu to products rich in protein and complex carbohydrates:
- lean meat (beef, veal, chicken);
- low-fat types of fish (pike, trout, pike, cod);
- seafood (shrimp, crab);
- mushrooms;
- beans;
- low-fat dairy products;
- spinach, tomatoes, cucumbers, cabbage, onions, apples, celery seeds, eggplant, cabbage, sea.
Complement the diet with blueberries, raspberries, cranberries, plums and dog rose.
It is recommended to eat often, but small portions. The last meal must be 3-4 hours before bedtime.
Individual weight loss program
To compose your program quite simple. To begin with, you need to understand your normal weight and accurately calculate how many superfluous having to reset.
To determine your ideal weight enjoy special formulas, for example, the formula of Broca, which considers the growth, age, sex, body type and current weight. This will help and the various calculators: body mass index, calories, ideal weight, and others.
The second important point – the calculation of the daily requirement of calories. To determine using the methods described above. Daily intake should not be less than 1200 kcal, as well as the consumption of small amounts is a health hazard.
On the basis of the receipts of the daily requirement of calories, it is possible to know the amount that the body needs fats, proteins and carbohydrates.
It is therefore necessary to proceed to the drafting of a menu. In this phase, the person already knows what is necessary to your body in a calorie a day, and also fats, carbohydrates, and proteins, so that the products are selected on the basis of these data. First of all, the menu is made for a week.
Many in the first moment of difficulty, with constant counting calories foods, but if a time to respect the rules, this moment will pass in the habit and it will be possible to "eyes" to determine the caloric content of a meal.
The final phase – physical training. To him begin after 7-10 days from the date of the change the power mode. However, increased physical activities, it is possible to begin and a time, this depends on the mental attitude of a person.