Effective weight loss involves two options weight loss:
1. The release of excess weight and the improvement of the general state of the organism for a long time. Effective methods for weight loss in this case:
- A healthy life style;
- A balanced diet;
- Measure exercise on a regular basis.
2. The restoration of a large amount of kilos in a short time. For this effective slimming usually use:
- The hunger;
- Hard calories of the diet.
The excess weight in the body accumulates over a prolonged period, and if the couple of extra pounds special of the discomfort of non-delivery, with new increased weight increases the pressure on all the organs and systems, worsens the general well-being, problems appear psychosocial. You must determine what methods are effective to lose weight, you need to select to solve the problem.
At first glance, it is preferable to get rid of excess weight quickly. Choose a proper diet and in a short time, either by limiting the diet, to find the former proportionality. In this case, what happens is that – hard-reset of weight, due to the scarcity of food, causes the body to enter the way of savings thanks to the reduction in the rate of metabolism. Therefore, at the end of the diet, as it only retrieves normal food mode reset weight quickly returns. And since the slow metabolism, increase of the regular sessions of the extra kilos. That is why it is considered that the general formula for all diets fast and efficient weight loss – "less than ten, more the fifteen", the so-called effect "yo-yo".
Almost all methods of weight loss effective in the short-term many contraindications and impact negatively on the health status and general well-being. Although many of them had to use to lose a few extra pounds, having corrected the form before important life events (the anniversary of the wedding, the wedding, the trip to the spa, etc).
With a reasonable approach to the problem of excess weight for the effective weight loss should not aim at the quick solution of the results of short limits, and a radical change not only the style and the mode of feeding, but also the style of life in general.
Effective weight loss at home
To do effective weight loss at home, easily achievable task. Compliance with the rules of the diet and the physical exercise regime with the passage of time not only be seen in the order of the figure, establish a family of their daily life, but also significantly improve the state of health.
The most important component of effective weight loss at home that offers a balanced diet, which includes:
- Correct, low fat protein meats, poultry, beans, dairy products rich in fat, and fermented dairy products;
- Useful for fat, fatty acids types of fish contain omega fatty acids-acids, vegetable oils, mainly olive oil and flax seed, butter, low-fat;
- Complex carbohydrates – whole wheat bread, cereals, rice, a variety of fruits and berries, nuts, natural honey;
- The optimal ratio of proteins, fats, carbohydrates – a balance of proteins, fats and carbohydrates. It is established that in the daily routine of the diet should come from the following amount of calories – of 45-65% carbohydrates, 20 35% fat, 10 to 35% protein. For those who want to lose weight, you must respect the proportion of proteins, fats and carbohydrates 30-20-50;
- The vitamins in sufficient amount of many fruits, vegetables, preferably raw, the beef liver, nuts;
- Products that contribute to the purification of the body and stimulus to lose weight ginger, garlic, white wine, balsamic vinegar;
- Drinking water, not less than 1.5-2.0 l in day, it is advisable to drink a glass of water 15-20 minutes prior to food intake.
All the food that falls on the table, for effective weight loss should be healthy. We must dispense with the semi-finished products and products of industrial manufacture, since the high content of preservatives, emulsifiers, trans fats, artificial colors, flavors, flavor enhancers and other emissions of chemical compounds. No crispy, fried potato, fast food (junk food), sweets and soft drinks, juices packages.
The dishes must be prepared from fresh and native, that it is better to buy on the market or in the departments of supermarkets.As you can less salt to food, in the extreme case of the use of sea or iodized salt. Need to the body the amount of salt already found in the products, and the excess delays in the body of water, preventing its purification, increases the swelling and slows down the process of thinning.
Important to the moment of loss of weight-effective – the-power mode. It is desirable to eat at the same time, not less than 4-5 times during the day, small portions. The dinner not later than seven in the evening, or at least four hours before bedtime.
A useful supplement to the diet, to maintain and improve the effectiveness of the measures of reduction of weight, they will become the medications which help to balance the cell metabolism.
A necessary step in any weight loss program nutritionists consider that the purification of the modern drugs. Are actively absorb only the harmful impurities and toxins, in abundance, that work in the blood from the breakdown of body fat. Precisely, these toxins cause specific diet nausea, an unpleasant taste in the mouth, disorders of the chair, the tarnishing of the skin, the appearance in it of acne and blemishes. This sorbent well fills the stomach, creating a feeling of satiety, it absorbs the excess of gastric juice and enzymes, neutralizing their effect of irritation in the stomach wall. Let's say your reception long of change unlike other sorbents.
Physical exercise for effective weight loss
Regular exercise and measure the physical effort necessary in the process of loss of weight effective to increase the consumption of energy, strengthen muscle tone, improve circulation and the health of the body.
Journal the following of a small complex of exercises like a morning or afternoon of the load to expedite the restoration of weight and improved fitness:
- Raise your hand through the top, stretch and bend in the chest, lifting heels. The complete immersion in the base of the foot, hand in hand through the bottom;
- One hand on the waist, second-hand, lifted it above his head, making circles. Change hand;
- Hands on the waist, go up on tip toes, make circles with legs on the left and right alternately;
- Feet shoulder-width apart, hands at the waist, a circular movement at the waist toward the right and toward the left;
- Feet shoulder-width apart, hands on waist, put it to one side of the left foot to the left, reaching out to her, the right hand above the head extends to the left parallel to the ground. Repeat on the other side.
Also for weight loss effective will be useful to you:
- With feet together, arms lowered, the lifting up of the hands facing up with an alternative coup of the leg backwards;
- Feet shoulder-width apart, hands at waist, rotate torso to the left with a punch with the right hand on the left side, and vice versa;
- Their hands in front at chest height, feet shoulder-width apart, with one leg to the other hand, the socks touch the fingers of the hands;
- With feet together, arms along the body, squats with hands extended forward alternate with the squats, when the hands touch the ground;
- With the feet together, the four jump with two legs, two jumps to the right and on the left leg.
The first time you can do all the exercises 2-4 times, gradually increasing the load. Optimize the application of each exercise 8-10 times, the feeling of pleasant tiredness.
Effective for weight loss is only possible in the case, when the desire to look good and it is okay to feel more than the desire of a tasty and abundant meal, and the least possible move.