Unfortunately, the problem of the excessive weight is one of the most eminent of to-day. For this reason, we have created a number of different techniques, diets and other methods of weight loss. A few of them are effective, but they are not safe for your health. The others aren't bad, but the pounds come back, only to have you stop by to observe and to reason. How to find the optimum solution and lose the weight once and for all, let us understand.
Where do I begin
First of all, don't be in a hurry. If you do decide to lose weight, stay healthy, to get the results you need to slowly, but surely.
There can be a maximum of less than 1 kg per week. For the month, and the results will come in the first 3-4 kilos, which is very, very good. You don't have to use synthetic drugs are pills or strict diet is the hunger pangs.
The rate of weight loss should not be a for you to slow down to the factor that, after all, this is a method which is reliable and ensures that the result has been constant for a very long time.
If you have a few pounds in the shortest period of time, for example, the type of celebration, then the revenue will come from special diets to the extreme. But you have to be ready for the fact that once the weight is back on again, and it's very fast, and in a few cases, with too much. Therefore, in order to be truly effective, weight-loss, it is necessary to choose the most favourable period of your life, without the stress and neurosis.
How to adjust your diet
- Do not eat for 3 to 4 hours before you sleep. If you feel hungry it is too strong, it can drinking a glass of slim yogurt. There's a sense that you can not eat after 18. If a person is sleeping, 21 to 22 o'clock in the evening, then it's true, but in all other cases, it is only going to harm your body.
- Eat only natural foods, and fresh produce. Totally remove the semi-finished products, and all kinds of synthetic substitutes.
- Any diet that suggest you drink a lot of liquid – between 1 and 2 litres of water a day, not counting other liquids — tea, coffee, fruit compotes, and beverages.
- Gradually eliminate from the diet of bread, cakes, flour premium grade, brownies, candies; sugar; the foods that are rich in fat, saturated fat, fat, milk yield, and the like, of meat; fats and trans fats contained in margarine, and fresh baked goods.
- The menu should prevail vegetables and fruits and fresh fruit juices.
- Once a week, on a day of fasting, or give up a day of the diet.
- 1-2 times per month, you can give a one-day hunger strike, when it is used for water only. This technique is very hard, so if you don't stick to it, it's not the violence itself, and to limit the use of the chute during the day.
- A quality night's sleep is essential for normal metabolism, for this reason, sleep less than 7 hours per day.
- Physical activity is an essential part of any technique of weight loss. You can do any kind of sports or even every day, to make a very simple complex simple exercises, walking slowly in step, not less than 1 hour per day, access to the swimming pool.
You can lose weight in a week?
If you need to lose weight, and 7 days old, it is worth to exclude from the diet of fats – vegetable, butter, cooking oil, soybeans, as well as cheeses, smoked meats, and sauces.
Limit the consumption of products with a high content of simple carbohydrates — bread, cakes, pasta, sweet potatoes, boiled beets and carrots, popcorn, brown rice, as well as an abundance of, they will turn into body fat.
The drinks are not recommended, lemonade, beer, champagne, soft drinks.
Under the ban fall out, and the dishes, which is a mixture of fats and carbohydrates – potatoes, French fries, potato chips, pastries, cream, crisps, meat, and fish, in batter, bread-and-butter or any fatty meal with some bread. Such a combination is particularly harmful, as the excess calories, immediately, on deposit in waist, belly, legs.
It is recommended that you construct a menu of products which are high in protein and complex carbohydrates:
- lean cuts of meat (beef, veal, chicken);
- lean types of fish (pike, trout, walleye, cod);
- seafood (shrimp, crab);
- mushrooms;
- the kidney beans;
- defatted dairy products;
- baby spinach, tomato, cucumber, cabbage, onion, apple, chestnut, eggplant, kale, collard greens, navy.
Supplement diet with cranberry, raspberry, blackberry, plum and rose hip oil.
It is recommended to eat often, but in small amounts. The last meal should be carried out for 3 to 4 hours before you sleep.
Private weight loss program
You make your own program it is very simple to do. To begin with, you need to find out your normal body weight, and accurately calculate the amount of excess you will have to restart it.
In order to determine your own ideal weight are fond of special formulas, such as, for example, of the formula I, which takes into account the growth of age, gender, body type, and your present weight. This is going to help with a variety of calculators: body mass index, calories, ideal weight and more.
The second point is important for the calculation of daily norm of calories. In order to determine that use of the methods described above. The day of the standard should not be lower than 1200 kcal, as well as the intake of a smaller amount of a hazard to one's health.
Based on the obtained standard daily calorie intake, it is possible to find out how much is needed for the body to protein, fat, and carbohydrates.
Then, start writing down the menu. At this stage, the person will already know just how much you will need for your body's calorie-per-day, as well as fats, carbohydrates, and proteins, so that your products are selected on the basis of these data. The first layer is carried out by a week.
It was the first time that you have difficulty standing for calorie counting, but if you follow the rule, and this time it will become a habit and you can also be the "eye" to determine the calorie content of a meal.
The final step in the physical training. They were approached after 7 to 10 days after a change in the way of food. However, the increase in physical activity, you can get at once depends on the mental attitude of the person.