Most often that approaches the mirror at home and again dissatisfied or dissatisfied with our reflection, we finally decide to pick up as soon as possible to lose weight, remove the swelling stomach and again become a slim, beautiful and attractive person.
To be beautiful, to go on your favorite dress, which was once just right or shirt, which for some reason became small at the waist and buttons on the stomach stopped attaching-this is our natural desire that is parallel to another service.We not only become leaner and more beautiful, but also reduce the risk of achieving a number of serious illnesses as well as adding additional years of life.
So, according to statistics, the difference in expected life expectancy for women of the same age, a lifestyle, but with different weights (excess and normal) is approx.5 years!So if you have excess weight, we will start to lose weight and reduce your stomach on the stomach!But in order not to harm your health in the process of losing weight, you must know some of its rules that in any case cannot be violated.
For those who do not like to read much, I will present the main points of the question:
- What needs to be done to lose weight?- you need the correct, balanced diet with a particular limitation in calories and moderate physical activity
- And if I want to lose weight quickly?- Quick weight loss involves a strict limit in calories.This is detrimental to health and restores the work with the whole organism.After returning to the previous diet, the weight is obtained at a doubled speed
- My weight is very large.Can i lose weight?- Dietetics doctors tell you a list of additional measures to reduce weight to proper nutrition and physical activity.
How to lose weight
Let's review the theory.First you have to decide what weight category you are.This will help understand whether the most important measures to reduce weight (proper nutrition and physical activity) are needed to add more drug therapy.Or the weight is so great that only surgery will help reduce it.
The weight category of mathematical accuracy will help determine the Body Mass Index (BMI).BMI is the most practical and accurate target for assessing the level of body fat and calculated with the formula: body weight (kg), divided into height (m), erected on a square.(Example: Weight - 100 kg., Height - 2 meters. BMI = 100/22= 25)
OnBMI 18.5 - 29,All that is necessary to independently remove the stomach at home (if any) and lose weight is a diet, proper nutrition and physical activity.We will talk about everything more detailed later.
OnBMI 30 - 39Proper nutrition and physical activity are also needed, but with this weight it is already worth thinking about the help of drug therapy.IMPORTANT: All medicines have side effects, so only a doctor makes a decision on the start of taking and choosing the medication itself.
OnIMT 40 or more.It is assumed that with such a weight it is already impossible to lose weight on your own.In this case, doctors in the absence of contraindications offer to resort to the help of barioric surgery.With its help, weight loss is achieved by 50-70% over the next two years.Then support it with all the same diets and physical exertion.
We move toward the target
If you notice, in our calculator bamoil when the prognosis to achieve normal weight, a result equal to several months can be issued.That is, losing weight - the process is quite long, and in order to "fall", you have to decide for yourself a good reason that allows you to remain the chosen path.And this is the first practical action from which you need to start losing weight.
To get rid of health problems and extend the years of life, become more beautiful and catch the happy gaze from the opposite sex to become an example to follow your relatives.Write in the comments your grounds because of which you do not come back and will move step by step to the target.
Step 1: Correct nutrition.How to eat right to lose weight
Regardless of BMI, for anyone who decided to remove their stomach, there are two general points.The first of them is a diet.That is, now you will have to control what you eat and most importantly how much.It is necessary that the energy consumption of the body's life support will exceed the amount of energy that comes with food.
Be sure to eat breakfast.So the hormonal system gets the desired mood for the day and reduces the risk of the development of obesity.Those who have a habit have at night, on the contrary, the risk of obesity is very high.And also for those who rarely eat, but right away, and even try to swallow faster.
Studies do not stop, researchers are constantly studying how to eat, when to eat, at what time.There are tens of thousands of people during a particular nutrition during supervision.Doctors look at the construction of their hormones by other tests and indicators to track how the endocrine system responds to the intake of calories in the body.
We count calories.How much calories are needed per day to lose weight
So to start losing weight, you have to limit yourself in calories.This is the most important, basic principle!Of course, if you do not work in heavy production and require constant physical stress or not a professional athlete.In the normal state, 300-500 kcal per day.Day certainly unable to do!
First, we determine our energy costs needed for the body's life support.
1 Method: From the table to calculating energy costs in accordance with your gender and age, choose the value and considering our usual physical activity as well as the cost of digesting food, we get what is desired.Link to the table and the calculation form below.
2 Method: It is simpler, faster, but approximated.We multiply our weight by 22 kcal needed for the life support for each kilogram.Let's say I have 80 kg * 22 = 1760 kcal.So if I want to eat products (food) with an energy foremost of 1760 kcal during the day, I will not lose weight and not gain weight.
But our goal is to lose weight and remove your stomach!One person for losing about half a kilo a week needs a deficiency of 500 kilocalories per week.Day.That is, it is necessary to reduce the daily diet by 300-500 kcal.My daily diet must be 1260 - 1460 kcal and the rest of the body will be made of fat from the stomach.Voila, we're losing ourselves!
So it didn't happen as if you think you ate some calorie recovery in 200, but you don't take into account that it has several spoons with sugar and a good piece of butter.In total, the mushroom came out with 500 kcal.Then we drink sweet tea with delicious cookies and our breakfast draws at 1000. The same can happen for lunch and dinner.And at the end of the month, when we are on the scales, we will be surprised: "Why don't I lose?"
To eat this to lose weight?We follow the composition of the food
It is also good to control the composition of food.A balanced and diverse nutrition must satisfy the needs of the body.And here are all important proteins, fat, carbohydrates and fiber - the basis of our food.Micro elements, vitamins and various biologically active substances should also be present in the diet.
- Replace animal fat with vegetable and those in seafood
- You have to consume enough fruits and vegetables
- It is necessary to use fiber daily
- The priority must be meat of poultry, fish and veal
- Be sure to contain dairy products with low fat fat in the diet
- Nuts, seeds and whole grains
Enemies with normal weight.Sugar, salt and alcohol
The time when we lose further well, because we have the opportunity to develop a habit of proper nutrition for the whole next time under the influence of restrictions and self -discipline.To automatism, you need to bring the understanding of what can be used and in what amount and what can not be in any way.
For example, under the diet, you need to protect yourself from alcohol.The product is quite high calorie and is also a strong stimulant of appetite.We do not notice how to eat a huge steak with a large part of potatoes during snack.It will never work to remove the stomach.The rest of the time alcohol in the amount of a glass a day is not prohibited.
Everything else can not be under any circumstances, even when we lose weight, even when we get rid of extra pounds:
- Salt food
- Due to the large amount of salt you can also eat sausages, sausages, ham, bought dumplings and other finished semi-finished products
- Add sugar
- Cute carbonated drinks are forbidden as well as all juices
- Sweet cakes
- Trans-fat is dangerous!Sausages, ice cream, bought cakes, chips, biscuits and other delicious muck - we ban ourselves!
- Fast food
I understand that all this food is constantly present around us and it will not be possible to avoid it.But the most important thing here is that the consumption of such products does not become constant and become harmful to nutrition.A little and sometimes you can.
In the meantime, we lose ourselves, it is important to us how much we eat, that is, the total number of calories.Per.Today we should not exceed 1800 kcal.And if you continue to eat sweet, salt and other high -calorie foods, 1800 kcal will be written already at noon and it will be very difficult to live the afternoon without food.
Diets need to be safe
The described above is also a diet.Limit the number of calories up to 1500-1800 per year.Day and eat what you like.You can lose weight almost as quickly as from other diets with a harsh limitation of calories and often unbalanced in the necessary nutrients, the so -called monodietary.
Bellless, shameless, protein or carbohydrate - each of them has its own dangerous health consequences.Some aggravate the condition of hair, skin and nails, causing hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Ducan and Paleodita is recognized by the British Association of Dietetologists the worst, unbalanced and risky.
The most causing confidence among nutritionists is the Mediterranean.It does not exclude all the necessary macro elements, focuses on fruits, vegetables and seafood, poultry meat, olive oil (yes, what about it), light cheese andLittleRed wine!I like!
Step 2: Physical Activity
The second prerequisite after limiting calories is physical activity and exercises.They burn not only hundreds of kilo calories that we use as energy on physical activity (movement with hands, legs, vipping, squats, walks), but also in a certain way we configure our hormonal system for great energy consumption (sweat, breathing, heating release).
Thus, physical activity will reduce time to lose weight to the target.Use any option to move!Do not use the elevator at home, come down and climb up the stairs.Do you live high?Well, at least rises to the third, fifth floor, and then call the elevator!
Go, open the ventilation window, close to another room, then vice versa.Sit at the TV or computer, don't ask you to give you a cup of coffee, but go yourself, you can eat ten times on the way.The meaning is to include as much physical activity as possible.
Here is a great motivation to make sports a part of life
I repeat: The presence of physical exertion has been shown to expand life!
Aerobe loads.Exercises for weight loss
To remove the stomach, the exercises "on the press" are not enough.First, it is necessary to associate basic exercises that also prepare abdominal muscles and have a general strengthening of the body.When we appear, we concentrate on the prepared muscles in the press.
- "Squat."The legs on the shore shoulder, the hands in front of you.Squat to the level, while the back of the thigh is parallel to the floor level, it is not necessary.20-50 times
- "Push -Ups."Emphasize lying.Men: legs on socks, women: from the knees.We bend our hands in the elbows, lower the body parallel to the floor, then remove our hands, return to the original position.10-30 times
- "Pulls up" to men - Show on a fixed bar.You need to tighten your body up 5-10 times.Women can make "horizontal pull -ups" and pull on a low horizontal bar.
Add to physical exertion in the fresh air.Quick walk is more physiological and refers more sparingly to the joints than jogging.You can always find where to go.To the store, light, back with bags.Go to work, go to public transport.Just in a nearby house to friends.
Thus, certain metabolic processes are launched that increase the metabolic activity of muscle tissue.For these processes, the body needs additional energy consumption.To do this, he uses internal, accumulated reserves and begins to burn energy 24 hours a day.