Often the girls in search of quick answers and effective techniques of slimming resort to rather dangerous for the health of the visions. They almost eat nothing, exhaust yourself in the gym and not think, that the body is exposed to enormous stress. Not a few times, even with the hard mode does not lead to a desired result. This is because in addition to diet and sport you must respect other rules in order to lose weight. What it is necessary to remember helpful tips for weight loss to lose weight in the shortest possible time without detriment to their health?
As you know my normal weight
Before you start a long and difficult process of weight loss, you must find out if there really is excess weight. It is an important stage, because the lack of body mass is harmful to health, as excess.
Know the ideal weight in several ways.
Method 1. If your growth is of 155-165 cm, it is necessary to remove 100, if the growth of 165-175 cm, it is necessary to take away the 105, and with a growth of more than 175 cm of consume 110. Obtained the figure shows a normal weight.
For example, a person has a growth of 168 see 168-105=63. Then, the ideal weight is 63 kg, However, the result is incorrect, since this calculation does not take into account the characteristics of bodies.
Method 2. More correct, the result is, when you take into account the configuration of the human figure. For the calculation of normal weight, it is necessary to replace the values in the formula:
HxQ:240=W, where H is the growth in cm, Q — the volume of the rib cage, W normal weight.
For example, a woman has the growth of 162 cm, the volume of the breast is 92 see 162 x 92 : 240 = 62,1 kg Result with the growth of 162 cm, your ideal weight should be 62,1 kg
In this way, it is possible to know the degree of obesity:
- Grade 1-if the result exceeds the standard in the 10-30%;
- 2-the degree of consistency in the standards from 30% to 50%;
- 3rd grade — the excess of the norms of 50% and 100%;
- 4 — exceeding the standards of more than 100%.
The role of healthy eating when you lose weight
Just wondering, how many pounds of more is present, it can be programmed to lose weight and learn the tips of weight loss. It is necessary to remember that this process has not been easy, requiring the compliance with certain rules. If they address only some of the tips and forget the other, you can't expect the desired results.
The most important rule for losing weight is the proper diet. It depends on not only the weight and the appearance, and the state of health. To this regard, it should be taken seriously.
In the first place, the diet should be varied. The man should receive all the necessary vitamins and minerals. Without these useful substances for the body to fade quickly to weaken. As a result of this will be reflected in the condition of the skin, hair, teeth, low immunity.
The diet when losing weight should be done taking into account the daily norm of fats, carbohydrates and calories.
An adult woman should consume in a day:
- carbohydrates — 100-120 g;
- fat — 50-60 g;
- calories — 1750-1800 kcal.
Every person who wants to lose weight, you must remember the golden rule — nutritious food you should eat in the first half of the day, the evening and the night to leave light products.
The list of forbidden foods
If losing weight is important to remember that some of the products is strictly forbidden to consume. Even for those who lose weight a small amount of this food can nullify all the efforts.
List of harmful products:
- butter cakes, cakes, cakes;
- cakes, crepes;
- chocolate, caramel;
- thick meats and fish;
- the fatty foods;
- fast food, snacks, semi-finished products;
- carbonated beverages;
- a beer.
The decrease of the amount sugar is well reflected in the figure. On the day it is not allowed more than 80 g. And better yet, substitute sugar for honey or jam and sweet — a small amount of nuts.
What products can consume
What products are recommended is prone to the fullness of the people:
- black or whole wheat bread;
- milk, curd, cottage cheese;
- meat and fish lean varieties of seafood;
- vegetables, vegetables;
- non-sugary fruits and berries;
- unrefined vegetable oil (1-1,5 tablespoons a day).
In the preparation of the dishes allows the use of virtually all products. What is important is not to exceed the daily norm of calories.
Tips to lose weight of professionals
Doctors and nutritionists have composed some of the rules of how to lose weight fast and forever.
The best tips for slimming:
- Monitor the volume of the portions. If you constantly eat at one of the largest of the lot, with the time, the stomach wall is stretched. As a result, the person wants more and more, and the hunger comes more quickly. Therefore, in the treatment of obesity often recommend that patients who undergo an operation to reduce the stomach. To avoid problems, eat between 4 and 6 times a day in small portions.
- You forget the flour products and sweets. In this case, the extra kilos will go much faster, and at a normal weight will be stable.
- There are soups and put the prohibition of snacking between main meals. Nutritionists recommend a time to sit in the soups. In the meantime, you can not snack. This diet contributes to weight loss.
- Eliminate from the diet of spicy, salty, spices. These products can help to increase the appetite. In place of the spices, it is recommended to use herbs (parsley, cilantro, dill, mint, cumin, and lemon juice can replace the salt. If you lose weight you need to eat more vegetables. Of fiber in its composition creates a feeling of satiety and is beneficial to the intestine. During the vegetarian diets eat it is necessary more often, up to 6 times per day. You can't let the intervals between meals longer than 3 hours.
- Half an hour before eating, drink a glass of water without gas or lean broth. This method helps to moderate the appetite, and the man does not eat more than necessary. You can not drink sweet, acidic, carbonated drinks, hard acids and fatty broths — which stirs up the appetite. It is also known that the water accelerates the metabolism by 30% and helps to burn calories.
- For lunch and dinner, first you need to eat low-calorie snack, and then a main dish. This method also reduces the appetite. As an appetizer, you can choose the boiled egg, salad of green-leaf vegetables, celery, raw grated carrot.
- Prepare a light meal. In this case, the portion seem larger, but contain fewer calories.
- A diet low in carbohydrates. One of the most effective ways is considered to be food products that contain a minimum of carbohydrates.
- Consume hot of the first courses. Soups, borscht and other dishes, and there is only hot. This helps to improve digestion and metabolism. In the digestion of hot food takes more time, so the feeling of satiety lasts more time.
- Chew your food thoroughly. The more time avoiding food that produces more saliva which contains enzymes to break down food. In this case, the food digests better and faster comes a feeling of satiety. If you do 10 minutes of rest in between the dishes, the more likely it is that you no longer wish to continue with the food.
- Exclude from the diet the ice cream. This dessert it is better to replace frozen juice fresh.
- Promotes weight loss the cooking of rowan. It is necessary to mix 7 parts of dried berries of the mountain ash and 3 of the part of the dried leaves of stinging nettle (it is also possible to use equal parts of Rowan and rosehip seed oil). 2-3 tablespoons of the mixture pour two cups of boiling water, it will burn in the fire for 10 minutes and then rest for 4 hours. Cooking strained to take in the intervals between meals in half a cup 2-3 times a day. Every day it is necessary to prepare a cool drink. Before eating be sure to consult with your doctor, as not everyone can take this tool. Also the specialist will indicate the duration of the treatment.
- The sport and physical activity. For weight loss, ideal for any activity — fast walking, running, gym, fitness classes, dance, etc, That the more movement, the faster it melts weight.
- Download the days. For weight loss it is very useful to give a 1-2 times a week download days. There are many variants of proteins, fats, carbohydrates, vegetables, days of the week.
- The consumption of the daily norm of water. In a day there are to drink 2-2,5 liters of clean water.
- You can't say, immediately after the malfunction occurs or physical effort. To stomach began to allocate the juice for the digestion of food, it is necessary to give it a little time. It is also prohibited immediately after eating, go for a heavy duty or sport.
- Do not sleep after the intake of food. The sleep after meals promotes quick fat deposition. It is better to go for a walk.
- After the intake of food not to eat fruit. Fruits, falling on the full stomach, causing fermentation. This worsens the digestion and causes bloating.
- Eggs help you to lose weight. Replacing the breakfast, which includes eggs, you can go down a few pounds.
- Black coffee speeds up the metabolism and burn fat. The cup of the natural quality of the drink without sugar not only helps you lose weight and give you energy and improve mood.
- The green tea is also useful for losing weight. The tea, the coffee, helps burn fat and accelerate the metabolism.
- Cook in coconut oil. In coconut oil are present as triglycerides (a type of fat), which help improve metabolism and reduce appetite.
- Waive strict diets and starvation. The people, "are" on diets, suffer from hunger, which leads to frequent breakdowns and excessive eating. More effective and much more pleasant to simply follow the full of healthy diet.
Recommendations such as reducing the appetite
A good appetite is sometimes an insurmountable obstacle in the way to lose weight. Many women are often unable to overcome the desire to eat something.
These real weight loss tips help calm your raging appetite.
- When 5-6-only nutrition of the feeling of satiety lasts longer, the man has no time to eat only enough to eat in excess.
- The mouthwash peppermint water several times a day helps to reduce the appetite.
- If you brush your teeth before you eat mint paste, the appetite visibly extinguished. The case is that the mint dulls the sensitivity of the taste receptors in the mouth and the desire to have low.
- Some of the essential oils also reduce the feeling of hunger. Help aromas of green apple, grapefruit, vanilla, cinnamon, or mint.
- To moderate the appetite works the ginger tea. For the preparation it is necessary to fill in 400 ml of boiling water 1 teaspoon of crushed dry root and insisting, until the drink is cool. Then, add a teaspoon of honey. Drinking ginger tea is necessary before each meal.
- If I would like to say, it is necessary to take 1-2 prunes or apricots. Nuts should slowly dissolve in the mouth, such as hard candy, and chew it well, watered with the water. This method helps you to get rid of the sensation of hunger.
- It will help to satiate the hunger of the cooking of the dried fruits. You should boil 15 minutes in a liter of water a handful of dried apples, apricots, prunes, raisins. Have a drink in the glass several times a day.
- The hunger stops tormenting some time after a brief exercise.
Losing weight is not as difficult as it may seem at first glance. If you muster the strength of will and make suggestions to lose weight listed above, the kilos go away quickly and forever. To the east, instead of the feeling of hunger, you can enjoy a delicious and healthy.
In the video lists the set of simple, but effective exercises to lose weight.