Unfortunately, the problem of overweight 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.Others do not hurt, but hatred returns as soon as you stop observing the regime and diet.How to find the optimal solution and lose weight once and for everyone, let's understand.
Where to start
First of all, don't rush.If you decide firmly to lose weight, but remain healthy at the same time, you need to achieve the result slowly, but confidently.
The maximum permitted minus is 1 kg per week.For a month, the result will be 3-4 kg, which is quite good.In this case, you do not need to use synthetic drugs (tablets) or hunger hard diets.
The slow weight loss rate should not be a braking factor for you, because this method is reliable and guarantees a stable result for a long time.
If you have to drop a few pounds as soon as possible, for example, in some kind of triumph, special extreme diets will come to revenue.But you have to be prepared for the fact that after them the weight returns again and quite quickly, and in some cases with excessive.Therefore, for truly effective weight loss, you must choose the most favorable period of your life without stress and neurosis.
How to customize diet
- Do not eat 3-4 hours before bedtime.If the feeling of hunger is very strong, you can drink a low kefir glass.There is a view that you cannot eat after 18. If a person goes to bed at 21-22 pm, then it is relevant for him, but in all other cases he will only hurt the body.
- You only eat natural products and fresh prepared dishes.The semi -art products and all kinds of synthetic substitutes are fully excluded.
- Any diets indicate an abundant drink - from 1 to 2 liters of water a day, without counting other liquids - teas, coffee, compotes and other drinks.
- Gradually exclude bread from diet, baking the highest grade, cakes, cakes.sugar;Products rich in saturated fats - Lardi, fatty dairy products and similar varieties of meat.The trans-fats contained in margarine and sweet pastries.
- The menu should prevail fresh fruits and vegetables, freshly cut juices.
- Once a week, arrange a fasting day or use a one -day diet.
- 1-2 times a month you can arrange a one-day hunger strike when only water is used.This technique is quite strict, so if it is difficult for you to comply it, do not force yourself and limit yourself to a day of landing.
- High quality night holidays are essential for normal metabolism, so you have to sleep at least 7 hours.
- Physical activity is an integral part of any weight loss technical.You can do any sport or every day perform a simple elementary complex, walk with a relaxed step 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 excluding from the diet of fat - vegetables, butter, soy, as well as cheeses, sausages, sauces.
Limit consumption of products high in simple carbohydrates - bread, pastries, pasta, sweets, potatoes, boiled beets and carrots, air corn, rice, after being converted into excess fat.
From drinks, lemonade, beer, champagne, soda are not recommended.
The dishes that combine fats and carbohydrates fall under the ban - french fries, potatoes, sweet baking with cream, chips, fish and meat in stroke, oil bread, oily dishes with bread.These combinations are particularly harmful, as excessive calories are immediately deposited in the middle, stomach and legs.
It is recommended to create a menu in protein -rich foods and complex carbohydrates:
- Lean meat (beef, beef, chicken).
- Low species of fish (pike, trout, pike perch, cod).
- Seafood (shrimp, crabs)?
- mushrooms;
- beans;
- Low dairy products.
- Spinach, tomatoes, cucumbers, cabbage, onions, apples, sarre, eggplant, sea cabbage.
They complement the diet with cranberries, raspberries, ink, plums and roses.
It is recommended to eat often, but in small portions.The last meal should take place 3-4 hours before bedtime.
Individual weight loss program
Creating your own program is quite simple.First you need to learn your normal weight and accurately calculate how much the unnecessary should fall.
To determine its own ideal weight, special types are used, for example, the type of Brock, which takes into account growth, age, gender, type of body shape and current weight.Various computers will also help this: body weight index, calories, ideal weight and more.
The second important point is the calculation of the daily calorie percentage.To determine, use the methods described above.The daily rule should not be less than 1200 kcal, as eating a smaller amount is a health risk.
Based on the specified calorie rule, you can find out the number of fats, proteins and carbohydrates necessary for the body.
Then you should start training the menu.At this stage, a person already knows how much his calorie body needs per day, as well as fats, carbohydrates and proteins, so that the products are selected on the basis of this data.First, the menu is drawn up for a week.
Many at first have difficulties with the constant calculation of the calorie content of the products, but if you adhere to the rule for a long time, this time will become a habit and it will be possible to determine the calorie content of a "eye" plate.
The final stage is physical activity.Start 7-10 days after the diet change.However, you can proceed with increased physical activity at the same time, depends on a person's psychological mood.