Unfortunately, the problem of excess weight is one of the most current to date. For this reason, it is developed many of the methodologies, diets and other methods of weight loss. Some of them are effective, but not safe for health. Other do not bring harm, but hateful pounds come back, as soon as you stop to observe the regime and diet. How to find the optimum solution and lose the weight once and forever, let's understand.
Where to start
First of all, do not rush. If you are determined to lose weight, but stay healthy, achieve a result, you need to slowly, but surely.
The maximum admissible minus – 1 kg a week. Per month result reaches 3-4 kg, which is pretty good. When it is not necessary to use synthetic products (diet pills) or a rigid diet with hunger.
The slower pace of weight loss should be for you inhibitory factor, because this method is reliable and guarantees you a lasting result for a long time.
If you need to lose a few pounds in the shortest time possible, for example, for a special occasion, to the rescue come the particular extreme diets. But you need to be prepared to the fact that after them the weight comes back again quickly enough, and in some cases even with a surplus. So for a really effective weight loss it is necessary to choose the most favorable period of their lives without the stress and neurosis.
How to adjust the diet
- Do not eat for 3-4 hours before bedtime. If hunger is very strong, you can drink a glass of low-fat yogurt. There is an opinion that a person can not eat after 18. If a person go to sleep at 21-22 hours, then it is for him important, but in all other cases only hurt the body.
- Eat eat only natural products, and fresh dishes. Completely exclude semi-finished products and all synthetic substitutes.
- Any diet indicate excessive drinking – from 1 to 2 liters of water per day, not counting other fluids — tea, coffee, compotes and other beverages.
- Gradually excluded from the diet bread, bread made of the flour of the highest grade, cakes, pastries; sugar; food rich in saturated fats – lard, fatty milk and milk products and similar types of meat, trans-fats, contained in margarine and sweet baking.
- In the menu should have a preference to fresh fruit and vegetables, fresh juices.
- Once a week to organize the unloading of the day or in the day diet.
- 1-2 times per month, you can arrange a day-long hunger strike, when he uses just water. This technique is quite cruel, so if you find it hard to hold her, don't make and ridiculous unloading of the day.
- A quality night's rest is essential for normal metabolism, so sleep should be no less than 7 hours.
- Physical activity – an integral part of any weight loss methods. It is possible to pursue some kind of sport or a day to carry out uncomplicated complex of elementary exercises, go for a walk slowly a step not less than 1 hour per day, entrance to the swimming pool.
It is possible to lose weight in a week?
If you need to lose more than 7 days, it is worth to exclude from the diet of fats – vegetable, cream, soybean oil, as well as cheeses, sausages, sauces.
Limit your intake of foods high in simple carbohydrates — bread, pastries, pasta, sweets, potatoes, boiled beets and carrots, air corn, rice, as it is in excessive amounts, are converted into fat.
From drinks is not recommended, sodas, beer, champagne, soda.
Under the ban fall and food combining fats and carbs – fried potatoes, French fries, sweet pastries with cream, French fries, fish and meat in batter, bread with butter, no fatty food with bread. Such a combination is particularly harmful, because the excess calories at once, are stored in the waist, abdomen, legs.
It is recommended to choose the menu for the products that are rich in protein and complex carbohydrates:
- lean meat (beef, veal, chicken);
- low-fat species of fish (pike, trout, perch, cod);
- seafood (shrimp, crabs);
- mushrooms;
- beans;
- low-fat dairy products;
- spinach, tomatoes, cucumbers, cabbage, onions, apples, sorrel, eggplant, sea kale.
Complement the diet cranberries, raspberries, blueberries, plums and rosehip.
It is recommended to eat often, but small portions. The last meal should be 3-4 hours before bedtime.
Individual weight loss program
Assemble your own program is quite simple. For a start it is necessary to find out their normal weight and calculate exactly how much extra you will need to reset.
For the determination of their own ideal weight have special formulas, for example, the formula Brock, which takes into account the height, age, gender, type of characters, and this weight. In this you and different calculators: bmi, calories, ideal body weight and more.
The second important point – the calculation of daily norm of calories. For the determination of the used methods, as described above. The daily rate shall not be less than 1200 kcal, as is the consumption of smaller amounts constitutes a hazard to health.
On the basis of the daily norm of calories, you can determine the number of necessary body fats, proteins and carbohydrates.
Then it is necessary to approach to drawing up the menu. In this stage the person already knows how much is needed by the body calories per day, and also fats, carbohydrates and proteins, and therefore the products are selected on the basis of these data. The first menu is compiled for the whole week.
Many of the first pores of the difficulty with the constant counting calorie foods, but if a long stick to the rules, this moment enters into the habit and it will be possible to "eye" to determine the caloric value of this or that food.
The final stage – the physical exercises. To them embarking later 7-10 days since the change of regime power. However, due to increased physical activity, you can start and right now, it depends on the mental attitude of a person.