Nutritionists recommend constantly monitoring your weight. But not everyone succeeds in this. Excess pounds can grow for months or even years, and then people "suddenly" need to get rid of them urgently, for example, to lose weight by summer or to get in shape quickly after the holidays. . . . And in any of these cases, you need an express effective and safe method for weight loss health.
Why a person gain weight
Usually a combination of two factors leads to the appearance of excess weight: excessive food intake, a sedentary lifestyle. Others, less significant, are added to these ingredients. Dietary imbalance, bad eating habits, irregular eating. . . .
"At risk" are, for example, many office workers. Throughout the day, they make no hot liquid snacks, and in the evening they have a hearty dinner. Violation of the diet is generally characteristic of a modern person with an active lifestyle and a constant lack of time for their health.
Many people get better when they are stressed or depressed. In such moments, a person needs to calm down in some way, to find a source of positive emotions. And often tasty (not always healthy) food becomes such a quick positive source. A person "catches" problems - and, as a result, gets fat. With prolonged depression, you can add 20 pounds, and 30, even 50.
Some people also gain weight with the right balanced diet: due to certain chronic diseases or metabolic disorders. The most dangerous disease characterized by overweight is diabetes mellitus.
How to lose weight correctly
There are some basic principles for proper weight loss at home. By adhering to them, you can quickly get rid of excess volumes without harming your health. The first thing to remember is that many of the foods we consume every day are particularly harmful to the figure. Such products include all kinds of smoked meat, sausages, pastries, chips and boiled potatoes, cakes. All this is desirable to exclude from the diet or reduce the consumption of these products to a minimum. So instead of traditional plant-based cakes that contain, in addition to sugar, many harmful additives, it is better to consume fruits and dried fruits in moderation.
Another important principle is partial nutrition. Instead of eating a heavy meal two or three times a day, it is worth dividing your daily diet into several meals. So between breakfast and lunch, it is advisable to have a snack with fruits or vegetables, you can drink yogurt or eat some cottage cheese. Snack should not consist of a pan of chocolate, fast food sandwich or baked goods.
Breakfast - not to be missed. It should include foods with protein and carbohydrates. Lunch can be quite enjoyable, but overeating during it should also be avoided. Dinner is best divided into two or three meals. During the day, you should drink plenty of clean water (at the rate of 30 milliliters per 1 kilogram of body weight). A glass of water or kefir will help eliminate hunger between meals.
Once you have adjusted your diet this way, it would be good to increase your physical activity. If it is not possible to visit the gym regularly, you can dedicate time to walking (even short walks will bring serious benefits) and / or do basic exercises at home. By fulfilling only the listed conditions, it is quite possible to lose weight in a month by 1-1, 5 kilograms or even more, as well as significantly improve health. And - it should be remembered that no diet pill can replace a normal healthy lifestyle.
Benefits and necessity of physical activity
Technological advances, designed to make everyday life easier for a person, to free him up as much time as possible, have led to the fact that most have become unacceptably small for himmove. Instead of spending free time on walks, sports, trips, and games with children, we spend most of our time in front of computers or televisions. As a result, there are a number of problems with physical condition: muscles weaken, the intensity of blood circulation decreases. . . this leads to a lack of nutrients in the systems and organs, immunity is reduced and, of course, excess weight appears.
Physical activity that compensates for the lack of movement of the body can be completely different and different from each other. You can do it at home, in the gym, on the water, in the mountains, in the snow - outdoors or on the road. Exercises can be intense or extremely simple exercises. The choice depends on the lifestyle, physical ability, age and preferences of the person.
The type of load is always chosen individually, but the safest and most dynamic is to practice in the gym under the supervision of specialists. For a man and a woman, different sets of exercises are chosen. A person's initial weight is also taken into account: you understand, there is a difference between training people, one of whom must lose 30 kilograms and the other - 10.
Exercise is invaluable to the cardiovascular system. The heart muscles are strengthened, the vessel walls become more elastic, as a result the development of thrombosis and varicose veins is prevented, the pressure is normalized. In addition, during physical exertion, the body is saturated with oxygen, which leads to an improvement in the condition and work of all organs.
Sport improves the physical shape of the body, makes it stronger, more stable, more attractive. By having regular loads, a person becomes more agile, coordination improves, lightness and grace appear in motion. At the same time, the extra pounds disappear, the body becomes slim, fit. There are other benefits: playing sports boosts immunity, helps normalize hormone levels, helps maintain a happy mood, eliminates sleep problems, and more. The main thing is to accurately calculate your strength, choosing the right load option for you.
How many kilograms can you lose weight?
The answer depends on the following important factors: initial parameters, lifestyle, health status. If the excess weight is significant, there is a moderate or severe stage of overweight, the process can progress quite quickly for some time. The more excess weight, the easier it "melts". The hardest thing is to get rid of the last 6-8 pounds or normalize the body, which is just a little "overcrowded with fat".
In the first week of weight loss, excess fluid is lost, weight can be reduced by 3-5 pounds. The more intense the training, the higher the effectiveness of weight loss. With minimal physical exertion, after releasing excess fluid, a person becomes lighter by about 1-1, 5 pounds per week. And a properly selected nutrition program by a specialist will significantly speed up the weight loss process.
During a run or an intense workout, approximately 400 kilocalories are burned in half an hour. This amounts to about 45 grams of weight. But the process starts only 20 minutes after the start of the workout. If you start it on an empty stomach, and the body will not have just received calories, subcutaneous fat will start to disappear from the first minute, but this option is not welcomed by doctors. When calculating weight loss through daily exercise, you should remember that if you do not adhere to the principles of proper nutrition and consume high-calorie foods, then even the most active physical activity will not lead to weight loss, but will only help one person. not to heal too quickly.
Who and how much weight loses
The speed of the process depends on the initial weight, age, diet and exercise options and health status. People under the age of 30 overweight over 25 kilograms who have started actively engaging in sports are losing weight faster. In the first week, they can lose up to 7 pounds. In the second week, the result can be from 2 to 5 pounds. Further, the process slows down, but if you have a lot of excess weight, about 2 pounds will disappear in a week.
The most difficult weight loss process is progressing in overweight people over the age of 40. Reviews of people engaged in their physical form show that in 1-2 weeks weight loss, in this case, the weight is reduced by 1-1, 5 kilograms, in 3 and 4 weeks will go about 500 grams.
Weight loss records with strict diets
Records are set by people with restrictive weight. Some of them fall twice in the Guinness Book of Records: first - as owners of maximum weight and then - as record holders of weight loss. A Pennsylvania resident Rosalie Bradford weighed 544 pounds, and in 6 years she lost 415 pounds. Mexican Manuel Uribe weighed 587 kg, but in 7 years with the help of a therapeutic protein diet he lost 400 kilograms.
There are instances of striking weight loss speed. American Carol Wright managed to lose 130 kilograms in 2 years: despite the fact that she initially weighed 200. Her compatriot David Smith lost 7 kilograms per month until she lost 180 kilograms out of 285.
Strict diets: benefit or harm
A strict diet involves a significant reduction in daily calorie intake. A special plan is calculated with a daily diet of 500-700 kcal. With such a diet, weight is reduced very quickly: up to 1 kilogram per day. This is the only advantage of such techniques. There are many more disadvantages to strict diets:
- chronic gastrointestinal diseases worsen;
- diseases of the digestive system can develop;
- deterioration of the condition of the skin, hair, nails;
- deterioration of psycho-emotional state caused by lack of nutrients.
Another disadvantage of strict diets is that they rarely lead to long-term results. After the stress experienced by the body during the diet, the lost pounds quickly return, it is quite difficult to keep in a new shape. Should we turn to such an incredible and dangerous technique?
5 iron rules in the next 30 days
1It is possible to lose weight quite noticeably in 1 month. To get the maximum effect and not to harm your health, you need to adhere to a few simple rules.
Start your breakfast with a glass of clean water. Throughout the day, drink and drink water again. For work, study, walking, training - you need to get a bottle of water. You should drink it - optionally, out of thirst, right away. Frequent frequent drinking will become your new healthy habit. Water balance is very important, in addition to water it helps to temporarily eliminate the feeling of hunger.
To lose weight really for a long time, this process should be based not on any diet, but on a balanced diet. To do this, overweight people need to radically change their eating habits. Some, who decide to switch to the right food, adhere to its principles only partially. For example, they prepare healthy breakfasts and dinners for themselves, and throughout the day have a snack for unhealthy, high-calorie foods. But it is these snacks that can negate all the effort.
Eating well does not mean giving up fried foods completely, but it is better, if possible, to replace them with baked or steamed ones. Use cakes as little as possible, during the holidays, and try to replace them with fruits (dried fruits) in daily life. It is also preferable to reduce the consumption of regular store-bought bread, and it is better to eliminate it completely.
Observe the mode
Excess pounds are the result not only of excessive calorie intake, but also of irregular nutrition, sleep disturbances and especially stress. If you make the most convenient daily regimen, providing time for all the meals and sleep in it, and then strictly adhering to it, both can speed up the weight loss process and significantly improve your quality of life.
A person needs to move. It has already been said above that while losing weight, you should arrange visits to the gym, jogging or home classes. Even the rest of the time, you can not sit still for a long time. During the work day, if the type of activity is not related to physical activity, you should get up and warm up every half hour. It is best to walk whenever possible. At home, too, you can not sit for hours in front of the TV. For some, it may be a good opportunity to have a dog with whom you have to walk twice a day, regardless of holidays, weekends and seasons.
Fruit is essential for a balanced diet. Fermented milk products are considered an important ingredient: kefir, yogurt, fermented baked milk (with a low fat content). The most low-calorie are lemons, watermelons, grapefruits.
Proteins are essential for the health of the body. Low calorie seafood is especially beneficial. The minimum calorie content is in pollock, cod, squid. Meat - beef is recommended. Beneficial protein is present in beef liver, kidneys, heart.
Healthy Eating Options
Healthy eating should be satisfying. Otherwise, it will be very difficult for anyone to adhere to its principles. With this in mind, nutritionists suggest the following breakfast options:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- each of the previous two dishes, instead of a banana, get grapefruit, raw apples or baked apples with cinnamon;
- brown rice (200 grams) + bananas;
- rye bread toast, bell pepper, lettuce, boiled egg, cucumber.
Daily Snack Options:
- carrot salad
- fruit salad (100 grams);
- yogurt + half a grapefruit;
- a slice of black bread + cheese;
- 200 grams of asparagus;
- 200 grams of smoothie;
- boiled egg + beef (100 grams).
- buckwheat or rice porridge + steamed kitten + vegetables;
- 150 grams of steamed fish + soup;
- vegetable soup in soup + green peas;
- soup with vegetable puree + bread;
- 100 grams of brown rice + roasted red fish steak.
- omelette with vegetables in the oven;
- casserole with dried fruit (200 grams);
- boiled vegetables (200 grams) + chicken fillets (100 grams);
- fish or chicken kitten + steamed vegetables.
In general, there are only two ways to lose weight.
The first is to focus on the result. A person begins to constantly think that he is losing weight, refuses the usual tasty food, forces himself to play sports, experiences other difficulties: all for the sake of losing weight. Such people often climb on the scales and get very disappointed if they do not see the desired numbers. This approach is associated with emotional stress and sometimes does more harm than good. Moreover, the result achieved by such hard work is almost always short-lived. Usually, after winning a victory, a person relaxes from the joy - and again ceases to control his eating behavior. And it immediately affects its weight and volume. Often people in such a situation gain previous extra pounds even faster than throwing them away. It often happens that fat is added on top of the previous one. This is extremely frustrating for the "results" and encourages them to take new steps. They again strictly limit their diets, achieve victory again, celebrate them again, gain excess fat again and get angry with themselves again. . .
Another approach is a person's decision to change their lifestyle in general: to become active, healthy, strong. In this case, everything happens in an emotional uplift. Above all, the goal is not weight loss per se, but new opportunities for a full person to open up. With this approach, it does not matter how many grams or kilograms are spent per week. And so it is clear that with the right nutrition, physical shape will sooner or later return to normal. Harmful food loses all its attractiveness, and physical activity, on the contrary, begins to attract, as it brings pleasure.
To control the weight loss process, in this case, all you have to do is adjust a person's key parameters before starting their new life - and then, about once a month, compare the new indicators with.