Unfortunately, the problem of excess weight is one of the most relevant today.For this reason, many techniques, diets and other methods of weight loss have been developed.Some of them are effective, but insecure health.Others don't hurt, but they hated a kilo returning as soon as you stop watching the regime and diet.How to find the optimal solution and weight loss once and for all, let's understand.
Where to start
First of all, don't rush.If you decide to lose weight firmly, but stay healthy at the same time, you need to achieve the result slowly, but confident.
The maximum permissible minus is 1 kg per week.The result will be 3-4 kg in a month, which is pretty good.In this case, you do not need to use synthetic drugs (tablets) or heavy diet with hunger.
The slow pace of weight loss should not be a braking factor for you, because this method is reliable and guarantee a stable score for a long time.
If you need to drop a few pounds in the shortest possible time, for example, on a kind of triumph, a special extreme diet will come to income.But you need to be ready for the fact that after them, you can be sent again and quickly enough, and in some cases with excess.Therefore, for a really effective weight loss, you need to choose the most favorable period of your life without stress and neurosis.
How to set a diet
- Don't eat 3-4 hours before bed.If the feeling of hunger is very strong, you can drink a glass of low kefir.There is an opinion that you cannot eat after 18. If a person goes to bed at 9-22 pm, then for him is relevant, but in all other cases it will only harm the body.
- Eat only natural products and freshly prepared meals.Fully exclude half-finished products and all types of synthetic replacements.
- Any diet suggests that a heavy drink - from 1 to 2 liters of water a day, not counting other liquids - teas, coffee, compotes and other drinks.
- Gradually exclude bread from eating, baking of the highest class, cakes, cakes;sugar;Products rich saturated fats - Lard, fatty dairy products and similar varieties of meat;Trans-fats contained in margarines and sweet pastries.
- The menu should overcome fresh fruits and vegetables, freshly squeezed juices.
- Once a week, arrange a day post or use one day of diet.
- 1-2 times a month You can arrange a one-day hunger strike when only water is used.This technique is enough stern, so if it is difficult for you to adhere to it, don't force yourself and limit yourself on the day of unloading.
- A big night rest is required for normal metabolism, so you need to sleep at least 7 hours.
- Physical activity is an integral part of any weight loss technique.You can do any sport or live a simple complex of elementary exercises, walk with a leisurely step for at least 1 hour a day, visit the pool.
Can I lose weight in a week?
If you need to lose weight no more than 7 days, it is worth turning off from a fat diet - vegetables, butter, soybean oil, as well as cheeses, sausages, sauces.
Limit product consumption with high content of simple carbohydrates - bread, pastries, pasta, sweets, potatoes, cooked beets, carrots, air corn, rice because they take into fat.
Drinks, lemonade, beer, champagne, soda is not recommended.
The utensils that combine fats and carbohydrates fall below ban - fried potatoes, french fries, sweet baking with cream, chips, fish and flesh in the pastry, bread with bread with bread.Such combinations are especially harmful, because excess calories immediately deposit on the waist, stomach and legs.
It is recommended to build a menu on food rich proteins and complex carbohydrates:
- Lean meat (beef, veal, chicken);
- Low -fat fish species (pike, trout, pike, cod);
- Seafood (shrimp, crustaceans);
- mushrooms;
- beans;
- Liberal products with low dairy products;
- Spinach, tomato, cucumbers, cabbage, onion, apples, sorrel, eggplant, sea cabbage.
They complement a diet with cranberries, raspberries, ink, plums and hands.
It is recommended to eat often, but in small portions.The last meal should take place for 3-4 hours before bed.
Individual weight loss program
Making your own program is quite simple.First you have to find out your normal weight and calculate exactly how dry ones will have to go down.
To determine their own ideal weight, special formulas are used, for example, the formula brock, which takes into account growth, age, gender, body and current weight.Various calculators will also help with this: body weight index, calories, ideal weight and others.
Another important point is calculating the daily calorie rates.To specify, use the methods described above.The daily standard should not be less than 1200 kcal, because the consumption of smaller amounts of health hazard is.
Based on the obtained daily calorie standard you can find out the number of fats, proteins and carbohydrates needed for the body.
Then you should start compiling the menu.At this stage, the person already knows how much his caloric bodies need a day, as well as fat, carbohydrates and proteins, so the products are selected based on these data.First of me is composed in a week.
Many have difficulty with constant calculus content calorie products, but if you have long adhered to the rules, this moment will become a habit and will be possible to determine the content of calories "in the eye.
The final phase is physical training.After changing the diet, 7-10 days started.However, you can continue with increased physical activity at once, it depends on the psychological mood of the person.