Most often, approaching the mirror at home and again unhappy or dissatisfied with our reflection, we finally decide to get ourselves as soon as possible to lose weight, remove the swollen stomach and again become a thin, beautiful and attractive person.
To be beautiful, to wear your favorite dress, which was once straight or shirt, which for some reason became small at the waist and the buttons in the stomach stopped fixing-this is our natural desire, which parallel to another service.We will not only become thinner and more beautiful, but we will also reduce the risks of taking a number of serious diseases, as well as adding extra years of life.
So, according to statistics, the change in the longevity of women of the same age, a lifestyle, but with different weights (excess and normal) is about 5 years!So if you are overweight, we urgently begin to lose weight and reduce abdominal volume!But in order not to damage your health in the process of losing weight, you need to know some of its rules, which in no case can be violated.
For those who do not like to read too much, I will present the main points in the question question:
- What should be done to lose weight?- You need the correct diet, balanced with a certain restriction on calories and moderate physical activity
- And if I want to lose weight quickly?- Rapid weight loss implies a strict calorie limit.This is harmful to health and reconfigures the work of the whole organism.After returning to the previous diet, the weight is obtained at a double speed
- My weight is too big.Can I lose weight?- Dietary doctors will show you a list of additional measures to reduce the weight of proper food and physical activity.
How to lose weight
Let's go through theory.First you need to decide which weight category you are in.This will help to find out if the main measures to reduce weight (proper nutrition and physical activity) are needed to add more medication therapy.Or the weight is so large that only surgery will help reduce it.
The weight category with mathematical accuracy will help determine the body mass index (BMI).BMI is the most appropriate and accurate measure of the level of the body's overweight and is calculated by the formula: body weight (kg), divided into height (M), raised in a square.(Example: Weight - 100 kg., Height - 2 meters. BMI = 100/22= 25)
onBMI 18.5 - 29,All that is needed 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 in more detail later.
onBMI 30 - 39Proper nutrition and physical activity are also needed, but with this weight it is already worth thinking about the help of medication therapy.Important: All medicines have side effects, so only one doctor makes a decision to start taking and choosing the medicine itself.
onIMT 40 or more.It is believed that with such weight it is already impossible to lose weight yourself.In this case, doctors in the absence of contraindications offer to use the assistance of baroric surgery.With its help, weight loss is reached by 50-70% over the next two years.Then support it with all the same diets and physical exercise.
We are heading toward the goal
If you notice, in our calculator calculator, when a normal weight achievement prognosis can be issued, a result of several months can be issued.That is, weight loss - the process is long enough, and in order to first "fall", determine yourself a good reason that will allow you to stay on 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, to become more beautiful and to capture the cheerful views of the opposite sex, to become an example to follow your relatives.Write in the comments your reason, due to which you will not pull down and move step by step in the goal.
Step 1: Proper food.How to eat right to lose weight
Despite BMI, for all those who decided to remove their stomach there are two general points.The first of them is a diet.That is to say, now you will need to control what you eat, and most importantly, how much.It is necessary for the consumption of energy to support the body's life to exceed the amount of energy that comes with food.
Make sure you eat breakfast.So the hormonal system acquires the desired mood for the day and reduces the risks of overweight development.Those who have a habit have at night, on the contrary, the risk of being overweight is very high.And also for those who rarely eat, but immediately, and even try to swallow faster.
Studies do not stop, scientists constantly study how to eat, when they eat, at what time.There are tens of thousands of people under a certain food under supervision.Doctors look at the behavior of their hormones, in tests and other indicators to follow how the endocrine system responds to calorie intake in the body.
We count calories.How many calories are needed per day to lose weight
So in order to start losing weight, you need to be limited to calories.This is the basic, fundamental principle!If, of course, you do not work in heavy production, seeking constant physical stress or not a professional athlete.Then in normal mode, 300-500 kcal a day is definitely unable to do!
First, we determine our energy costs needed to support body life.
1 Method: From the table for calculating energy costs in accordance with your gender and age, select the value and, given our usual physical activity as well as the cost of digestion, we get the desired.Connection to the table and the calculation form below.
Method 2: is simpler, faster, but rough.We multiply our weight by 22 kcal indispensable for supporting the life of each kilo.Let's say I have 80 kg * 22 = 1760 kcal.So, if you eat products (food) with an energy value of 1760 kcal on the day, then I will not lose weight and will not gain weight.
But our goal is to lose weight and remove the stomach!One person, in order to lose about half a kilo a week, needs a shortage of 500 kilocalor per day.That is, it is necessary to reduce the daily diet by 300-500 kcal.My daily diet should be 1260 - 1460 kcal, and the rest of the body will be made from stomach fat reserves.Voila, we lose weight!
So it wouldn't happen if you think I ate a little calorie porridge for 200, but it doesn't take into account that there are a few more spoons of sugar and a good piece of butter.In total, porridge came up with 500 kcal.Then we will drink sweet tea with delicious biscuits, and our breakfast will attract to 1000. The same can happen at lunch and dinner.And at the end of the month, staying in the scales, we will be surprised, "Why aren't I lose weight?"
To eat this to lose weight?We follow the composition of the food
It is also good to check the food composition.A balanced and varied food must meet the needs of the body.And here everything is important protein, fats, carbohydrates, as well as fiber - the basis of our food.Microelements, vitamins and various biologically active substances should also be present in the diet.
- Replace animal fats with vegetables and those in fish and seafood
- You should consume plenty of fruits and vegetables
- It is necessary to use fiber every day
- Priority should be poultry, fish and beef meat
- Make sure you contain low retail products in the diet
- Nuts, seeds and whole grains
Enemies with normal weight.Sugar, salt and alcohol
The time when we lose weight also well because, under the influence of restrictions and ourselves -discipline, we have the opportunity to develop a habit of proper nutrition for everyone the next time.To automatically, bring about understanding what can be used and in what amount, and what may not be in any way.
For example, during the diet you need to be protected from alcohol.The product is quite high in calories and is in addition to a strong stimulant of appetite.We do not notice how to eat a large steak with a large portion of the potatoes under the snack.It will never work to remove the stomach.The rest of the time, alcohol in the amount of one glass a day is not prohibited.
Everything else can be under any circumstances, neither when we lose weight, nor when we were saved from extra pound:
- Salt
- Due to the large amount of salt, you can also eat sausages, sausages, bacon, purchased dumplings and other semi -finished finished products
- Add sugar
- Sparkling sweet drinks are forbidden as well as all juices
- Sweet pasta
- Trans-people are dangerous!Sausages, ice cream, purchased pastries, chips, crackers and other delicious muck - we stop ourselves!
- Frying food
I understand that all this food is constantly present around us and it will not be possible to avoid it.But the main thing here is that the consumption of a time of such products does not become constant and becomes harmful to food.A little and sometimes you can.
In the meantime, we are losing weight, it is important to us how much we eat, that is, the total number of calories.Per day, we should not exceed 1800 kcal.And if you continue to eat sweet, salty and other high -calorie foods, 1800 kcal will already be crushed by noon and it will be very difficult to live in the afternoon without food.
Diets should be safe
Described above is also a diet.Limit the number of calories up to 1500-1800 a day and eat what you like.You can lose weight from it almost as fast as from other diets with a difficult calorie restriction and often unbalanced in the necessary nutrients, so -called monodia.
Without zeal, shameless, protein or carbohydrates - each of them has its own dangerous health consequences.Some exacerbate the condition of hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Ducan and Paleodita is recognized by the British Association of Dietitologists the worst, unbalanced and dangerous.
The most triggered trust among the nutritionists is the Mediterranean diet.It does not exclude all the necessary macro elements, focuses on fruits, vegetables and seafood, poultry meat, olive oil (well, what about it), light cheese andslightlyRed wine!I like it!
Step 2: Physical activity
The second precondition after restraining calories is physical activity and exercises.Not only do they burn a few hundred kilocalories we spend as energy in physical activity (hand movements, foot, sloping, gathering, walking), but even in a certain way we reconfigure our hormonal system into large energy consumption (sweating, breathing, heat release).
Thus, physical activity will significantly reduce the time to lose weight to the purpose.Use every option to move!Do not use the elevator at home, go down and climb the stairs.Do you live up?Well, get up at least on the third, fifth floor, then call the elevator!
Go, open the window for ventilation, near to another room, then vice versa.Sit next to TV or computer, do not ask you to bring you a cup of coffee, but go it yourself, you can eat ten times along the way.The meaning is to include as much physical activity as possible.
Here is a great motive to make sports part of life
I repeat: the presence of physical exercise has tried to extend life!
Aerobic load.Weight loss exercises
To remove the stomach, the "press" exercises are not enough.First, it is necessary to connect the basic exercises, which also process the abdominal muscles and have an overall strengthening effect on the body.When performing, we focus attention on the prepared press muscles.
- "squat".Legs on the shoulder of width, hands in front of you.Squat at the level, while the back of the thigh is parallel to the floor level, below is not necessary.20-50 times
- "Push -ups".Get the stress lie.Men: feet in socks, women: from knees.We bend our hands on the elbows, lower the body parallel to the floor, then remove our hands, return to the original position.10-30 times
- "pull up" to men - Vis in a fixed bar.You need to tighten your body up 5-10 times.Women can make "horizontal traction", pulling on a low horizontal bar.
Add to the physical exercise in the fresh air.Quick walking is more physiological and more refers to joints than running.You can always find where to go.In the store, light, back with bags.Going to work, walk in public transport.Only in a neighboring house for friends.
Thus, certain metabolic processes are initiated 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.