Currently, the excess weight is a big problem. Since the existence of supernumerary kilogram leads to the emergence of health problems (cardiovascular diseases, diseases of the locomotor system, of the joints). In addition, the excess weight arise complex and, therefore, the stress, the depression.
As the most effective way to lose weight and, with it, right?
The main errors to lose weight
the lack of a specific goal, that is to say, to have a knowledge about the right way to lose weight, you do not know, that finally, you want to get. Or bet unrealistic targets (mature woman wants to spite young girl). What should I do? To attract the attention of a doctor — a nutritionist, who actually assessed the possibility of slimming down. It was part of her plan. You must determine for itself — how many kilos you want to lose weight, what with the time.
Also, you should know — why you want to lose weight? The response depends on the result of the loss of weight. You should lose weight for yourself, not because someone wants it.
It is not necessary to weigh, because it is often the result of weight loss is not immediately visible. Just weighing once a week.
Follow the correct mode of power always! Always eat breakfast, even if you are not accustomed to do so. Can't skip a meal, it is not necessary to die of hunger, otherwise the body is "stored" fat.
You can not avoid to eat in excess, because until the time to eat only useful products and in large amount, you become a thick.
Do not forget to consumption of proteins, otherwise, you will lose weight by reducing muscle mass and not fat.
Daily calories of your diet should be not less than 1200 kcal, or otherwise the process of slow metabolism, and you're not going to lose weight.
It is necessary to employ not less than a year and a half of litres of water per day, as that many people drink little.
And, finally, do not leave to anyone the responsibility for your weight. How much adept to weigh — it depends only on you! Therefore, if you do not lose weight, it means that you do not have enough motivation, you just have to start working on it — and all you've got!
Principles of nutrition
To lose weight properly, it is necessary to remember rules of healthy eating and to comply with them throughout life.
The basis of a proper nutrition for weight loss is a principle — energy value of the diet should be adjusted to the energy costs of the agency. If this rule is broken and consumed calorie of products (sugar, potatoes, bread, etc) is more than your cost of energy, then you will receive the excess weight.
The second principle of nutrition for weight loss – chemical composition of the diet should be adjusted to the physiological needs of the organism. All the days in the agency must act 70 vital ingredients, not synthesized by the body. To do this, the diet should be varied.
The third principle of nutrition for slimming is the correct way of feeding, that is to say, rotation, multiplicity, regularity of the meals.
The mode of feeding each person chooses individually according to the needs of the body, physical activity, age.
To eat well without the need to mark the weight, it is necessary to comply with the basic rules of nutrition:
- >More eat fruits and vegetables (but vegetables and more fruit, since the fruit lot of sucrose and calories, and also because in them a large amount of minerals, vitamins, fiber, necessary to reduce the weight),
- You should drink plenty of water (two litres a day), better solos. In general you can not drink the soda because it is harmful for the body. Water improves the functioning of digestive system, positively influences the state of the skin.
- To reduce to a minimum the consumption of: bread rolls and other processed products, cookies, candy, cakes, etc., But, you do not need at all to forego the candy, because due to your lack spoils the mood, reduce mental capacity.
- Prepare a breakfast porridge. But, porridge to cook in the water and without the addition of butter. You can add fruit-banana, raisins, apple. In cereals, see "long" carbohydrates, not immediately absorbed into the body, which give energy to the body.
- Are in constant motion, each output walk in the pool in the aerobics, fitness, once a week he attends clubs, walk more per minute (not less than 100 steps).
- In the period of receipt of food – focus on eating. Is not watching tv, not read, not talk. Otherwise, the brain is going to present the body to signal hunger, even if you already have enough.
- Replace harmful very calories products that are less harmful and less calories. For example: pork meat, replace the meat of cow, chicken, sunflower oil, replace the olive oil, cream, milk — yogurt, sugar, sweetener.
- Limit your consumption of alcohol, because alcoholic beverages contain large amounts of sugar, which negatively affects the figure, to the health (not to drink more than one glass of wine at the same time).
- Reduce the size of the portions, eat ½ portion of the you drink. For what I use a little dish.
- Buy more quality and expensive products. But don't go to the store with the empty stomach. Since in this case you buy products that are not suitable, under the principles of a proper diet. When you acquire products buy more products of vegetable origin, meat, fish.
- Don't focus on a set of dishes, use new recipes.
- Do not eat any food after 19.00 hours. Or if dinner — let dinner will be easy ((of fruit or vegetables, or 300 grams of low-fat yogurt (cottage cheese)) – 3 hours before sleeping.
- Periodically you can eat something sweet and flour for a healthy diet not tired.
- Count the calories. To stay in shape, you must eat daily, of not more than 1200 calories,and to lose weight – only 800 kcal.Also, the purchase of products, pay attention to your calories per hundred grams.
- Do not shake it, because stress does not help you to lose weight. To avoid the stress: be careful with him even though thirty minutes a day, take aromatic baths, massage, listening to music, walking.
- Do not eat in excess, rises from the table slightly hungry, in this state, the body will return to work more quickly the food.
- and, of course, it is necessary to consume slimming products.
Products that help you lose weight
What products contribute to weight loss?
- The apple contains many micronutrients, vitamins to enhance the experience of the blood vessels and the heart, improves immunity. And thanks to its content of quercetin (a substance that exerts an anti-inflammatory action), has a negative impact on cancer cells. People who eat an apple a day, not in front of the alzheimer's disease.
- The fish is a dish for the prevention of cardiovascular diseases. You must say three times a week for lunch. Because fish contains fatty acids omega-3 fatty acids, have a favorable impact on cell membranes.
- Garlic improves the immunity, disease prevention of a cold, helps to improve the functioning of the gastrointestinal tract, is the protection of the body against the development of cardiovascular disease, reduces the risk of cancer.
- Strawberry: in it, the vitamin c is several times higher than in lemon, also, a large amount of iron, enhance immunity, even of the essential oils that prevent the appearance of cancer.
- Carrots – is able to neutralize free radicals that destroy the structure gene of the body and promoters of cancer, thanks to the large amount of beta-carotene. Also, the carrot improves skin condition and eyesight. If you eat carrot salad, with sour cream, because the beta-carotene is well soluble in fats.
- Chile pepper — boosts metabolism, which helps to reduce weight at the expense of the special substance, which will contribute to the development of large amounts of gastric juice, which prevents the proliferation of bacteria in the digestive tract.
- Green tea helps to improve metabolism, reduce the weight (by drinking 4 cups of tea per day) with the substance. The man who consumed the green tea is safe of cancer of the prostate, atherosclerosis.
Advice on the alignment of the products
- Correct use of proteins: the proteins using any of the products that do not contain starch (celery, spinach, zucchini, onion, legumes, green beans, green foliage from the root, col)
- Correct use of starch: when the consumption of foods that contain starch, add your sheet of green vegetables. With the products that contain starch, combine well the roots, lungs in vegetables (zucchini, cabbage, paprika, tomatoes). Foods that contain starch, do not combine with each other (example: bread, and potatoes), you can not eat together, because they are digested differently. Starch products it is necessary to chew well, for that learned body. This meal is best to eat at lunch.
- Correct use of the fruit: can be combined with nuts, vegetables, and root vegetables, do not contain starch. The fruit is best not to say, in place of snacks just to eat your 30 minutes before a main meal,or replacing dinner or breakfast. Well combine between yes, the fruit matures in one season.
Good food in the day to lose weight:
- Immediately after sleep the body does not need food, as he spent energy. Therefore, you can eat something light, for example, fresh fruit, make vegetable soup or fruit juice, pulp fruit puree or porridge. Fruits and vegetables the body digests quickly, that will give you energy.
- We keep it in the daily routine: getting up at 6 in the morning, immediately drink a glass of warm water to start the functioning of the digestive tract. And start to have breakfast when you want to say.
- From the 12 to the 14 of you can eat a lot, then relax.
- >18 – 19 a little bit of the dining experience,eat vegetables + protein.
Lose weight without dieting is possible
— It is necessary to eat five to six times a day, eating foods rich in fiber (that is to say, you need to eat 2 vegetables at every meal). Also, you should not neglect fruits that contain vitamins and fiber (eat an apple). And you will lose weight.
— Adjust the level of insulin in the blood to reduce the amount of body fat!
The fact that the energy the body gets from glucose and fat. When the human consumption of food, the glucose level increases. Under the action of the insulin, that stands out in the moment of the reception of the food, the body burns glucose, but a portion of calories put in the form of fat. Glucose supplies sufficient for a couple of hours, and in the cold period of the year, or during physical exercise in general, in a short time.
If you want to lose weight without diet, what you have to do, so that the fat has disappeared. But, you do not burn it until the level of insulin exaggerated (which promotes the accumulation of fat). Only when the insulin levels fall, the body burns fat.
— To lose weight without diet, eat: vegetables, fruits, products containing protein (kefir, yogurt, cheese, cottage cheese).
But, do not eat foods with high content of sugar and fructose.
Also, give up high calorie food.
Many women, after having tried a lot of diets, you ask: to lose weight without any diets, but in order to not be reset again?
Effective slimming is possible if:
- You will lose weight slowly (by kilo a week, that is to say, less than four kilograms in a month), but without the compliance of the diets. In this case, the result will be constant, with no harm to the health.
- select for slimming favorable moment in life.
- accept the firm decision to lose weight, it comes to him, with all the responsibility, don't let anyone bring down to itself with the selected route.
- your attitude will be positive, you must believe in the success. Feel as if you are as lose weight.
- If you are a person suffers from obesity, a man of advanced age or have health problems, check with your doctor before the weight loss.
How to stay in shape without dieting
- Do not eat after 18 – 19 hours;
Eat only fresh natural products. Forbidden to consume semi-finished products, bakery products, cakes, pastries, sugar, products containing saturated fats (fatty meats, the fat, the fat in dairy products) and trans fats (margarine, he is on the cooking, cakes).
- Drink around two litres of water a day (not including tea, coffee, other beverages).
- Eat lots of fruits, vegetables, drink natural juices.
- Once a week, then the day of discharge. And once a month make download a day on the water. This will help to remove waste products from the body.
- Sleep need of eight hours a day for the normal metabolism.
- Need to move more in the open air.
- Combines the principles of healthy eating and exercise. The training required for the weight going to the expense of fat and not muscle. This will not work correctly to lose weight. During the training, you must choose the right one for you, your level of intensity.You can make yourself a custom program of loss of weight. To do this:
- Check the ideal weight for you by a special formula, for example, the formula of broca, in line with the weight, height, age, gender, body type.
- Calculate daily calories for you with the special help of the calculator. But, remember, that's daily calories should be not less than 1200 kcal, otherwise, it will do harm to health. On the basis of a daily production of calories, you will learn the amount of proteins, fats, carbohydrates, the.
- Taking into account the daily variability of intake, with its need of protein, fat, carbohydrates, you will be able to choose correctly the healthy food, taking into account their calorie content, and prepare a menu for the week. And then, this shall enter into the habit and will be able to calculate the caloric value of the dishes.
- Start to train, do exercises to lose weight.