Unfortunately, the problem of excess weight is one of the most suitable issues today.For this reason, many techniques, diets and other methods of weight loss have been developed.Some of them are effective, but their health is not safe.Others do not cause harm, but hate kilograms back as soon as you stop observing your diet and diet.How to find the optimal solution and lose weight once and forever, please understand.
Where to start
First of all, do not rush.If you decide to lose weight firmly, but still healthy at the same time, you need to achieve the results slowly, but confident.
The maximum minus point is 1 kg per week.In a month, the result will be 3-4 kg, this is quite good.In this case, you do not need to use synthetic drugs (tablets) or a diet with difficulty with hunger.
The slow weight loss speed is not a brake element for you, because this method is reliable and ensures stable results for a long time.
If you need to lose a few kilograms in the shortest possible time, for example, to a certain type of victory, the special extreme diet will come with revenue.But you need to be prepared for the fact that after them, the weight is back and fast enough, and in some cases, it is also beyond.Therefore, to really effective weight loss, you need to choose the most favorable stage in your life without stress and nerves.
How to adjust the diet
- Do not eat 3-4 hours before going to bed.If you feel very strong, you can drink a low glass of kefir.There is an opinion that you can eat after 18. If a person goes to bed at 21-22 hours, then for him, it is related, but in all other cases, it will only harm the body.
- Only eat natural products and newly prepared dishes.Completely eliminate complete semi -complete products and all types of synthetic replacement.
- Any diet shows a rich drink - from 1 to 2 liters of water a day, excluding other liquids - tea, coffee, composes and other drinks.
- Gradually eliminate bread from the highest diet, baking, cakes, cakes;road;Products rich in saturated fat - Lard, fat dairy products and similar types of meat;The Trans fish is found in vegetable butter and sweet cakes.
- The menu should dominate the fruit and fresh vegetables, the new juice squeezed.
- Once a week, arrange a fasting day or use a diet a day.
- 1-2 times a month, you can arrange a strike a day when using water only.This technique is strict enough, so if you are difficult to follow it, do not force yourself and limit yourself in a day without loading.
- A high quality overnight is necessary 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 perform any sports or every day performing a complex of simple elementary exercises, walking with a leisurely step at least 1 hour a day, visiting the pool.
Can I lose weight in a week?
If you need to lose weight no more than 7 days, it is worth eliminating from the diet of fat - vegetables, butter, soybean oil, as well as cheese, sausages, sauces.
Limit the consumption of products with simple carbohydrates - bread, cakes, pasta, sweets, potatoes, radish and carrots, air corn, rice because they turn into fat beyond.
Of drinks, lemon juice, beer, champagne, soda is not recommended.
Food and carbohydrate dishes - chips, chips, sweet potatoes, sweet baked with ice cream, chips, fish and meat in flour, bread with oil, any dish with bread.Such a combination is especially harmful, because the excess calories are immediately deposited on the waist, stomach and legs.
Should build a menu of foods rich in protein and complex carbohydrates:
- Lean meat (beef, veal, chicken);
- Low fish species (pike, salmon, pike, cod);
- Seafood (shrimp, crab);
- mushroom;
- bean;
- Low dairy products;
- Spinach, tomato, cucumber, cabbage, onions, apple, sorrel, eggplant, cabbage.
They supplement the diet with cranberry, raspberry, squid, plum and rose.
Should eat regularly, but in small parts.The last meal will take 3-4 hours before going to bed.
Personal weight loss program
Make your own program quite simple.First you need to find your normal weight and calculate the exact number of redundant people will have to be reduced.
To determine its own ideal weight, the special formulas are used, for example, Brock's formula, taking into account the growth, age, gender, type of physique and current weight.Different computers will also help this: body weight, calories, ideal weight and other computers.
The second important point is to calculate the daily calorie ratio.To identify and use the methods described above.The daily standards must not be less than 1200 kcal, as the consumption of a smaller amount is a health danger.
Based on the daily calorie norms, you can find the amount of fat, protein and carbohydrates necessary for the body.
After that, you should start translating the menu.At this stage, a person who knows how much his calorie body needs a day, as well as fat, carbohydrates and proteins, so the products are chosen on the basis of these data.First, the menu is compiled for a week.
The first many people have difficulty in calculating the calorie content of the product, but if you comply with the rule for a long time, this time will become a habit and can determine the calories of an eye.
The final stage is physical training.They started 7-10 days after changing the diet.However, you can proceed to increase physical activity at the same time, it depends on the psychological mood of a person.