Most often, approaching the home mirror and is dissatisfied with our reflection again, and finally we decide to pick up ourselves as soon as possible to lose weight, remove the swollen stomach, and become a slim, beautiful and attractive person again.
To be nice to put on my favorite dress that was at the same time or shirt that was small in the waist for some reason, and the stomach buttons stop fixing-this is our natural desire, which is parallel to another service.Not only do we become slimmer and nicer, we also reduce the risk of acquiring a number of serious illnesses and add another year of life.
So statistics show that the life expectancy of women of the same age is a lifestyle, but different weight (excess and normal) about 5 years!So if you have overweight, we will start to lose weight and reduce the amount of abdomen!But in order not to hurt your health during weight loss, you need to know some rules that cannot be offended in any case.
For those who do not like to read much, I present the main questions of the question:
- What to do to lose weight?- Need a correct, balanced diet, limiting a certain calorie and moderate physical activity
- And if I want to lose weight quickly?- Fast weight loss is a strict limit in calories.This is harmful to health and reinstalls the work of the entire body.After returning to the previous diet, the weight won at double speed
- My weight is very high.Can I lose weight?- Dietary doctors tell a list of additional measures to reduce proper nutrition and physical activity.
How to lose weight
Let's go through the theory.First you have to decide which weight category you are.This helps to understand that the main measures required for weight loss (proper nutrition and physical activity) are required to add further medication.Or the weight is so large that only surgery helps to reduce.
The weight category with mathematical accuracy promotes the definition of body weight index (BMI).BMI is the most convenient and accurate measurement measure for evaluating body weight levels and calculates the formula: body weight (kg) divided into a square height set in a square.(Example: Weight - 100 kg, height - 2 meters. BMI = 100/22= 25)
-CircleBMI 18.5 - 29,Everything you need to remove your stomach at home (if any) is removed independently and you lose weight for your diet, proper nutrition and physical activity.We will talk in more detail later.
-CircleBMI 30 - 39There is also a need for proper nutrition and physical activity, but with this weight it is worth thinking about helping medication.Important: Each medicine has side effects, so only the doctor decides to take and select the medicine.
-CircleIMT 40 or more.It is believed that with such a weight it is impossible to lose weight on its own.In this case, doctors offer the help of barior surgery in the absence of contraindications.With the help of weight loss you can reach 50-70% in the next two years.Then support it with the same diet and physical effort.
We are moving toward the target
If you notice, in the calculator's bama, when the prognosis of normal weight access, you can earn the same result for several months.That is, weight loss - the process is quite long, and in order to first "do not throw", it determines a good reason that allows you to keep your choice.And this is the first practical operation from where you need to start losing weight.
To get rid of health problems and extend the years of life, become more beautiful and catch the joyful glances of the opposite sex to become an example to follow relatives.Enter the comments for the reason why you will not go back and move step by step towards the target.
Step 1: Proper nutrition.How to eat the right to lose weight
Regardless of BMI, for anyone who has decided to remove their stomachs, there are two general points.The first of them is a diet.That is, now you have to check what you eat and most importantly, how much.It is necessary that the energy consumption of the body's life exceeds the amount of energy -related energy.
Be sure to have breakfast.Thus, the hormonal system obtains the daily desired mood and reduces the risk of obesity.Those who have a habit, at night, on the contrary, the risk of obesity is very high.And for those who rarely eat, but try to swallow immediately and even faster.
Studies do not stop, scientists are constantly studying how to eat, when to eat, when.There are tens of thousands of people under a certain nutrition under supervision.Doctors examine the behavior of hormones, other tests and indicators to track how the endocrine system reacts to the calorie into the body.
We count calories.How much calories do you need daily to lose weight
So in order to start losing weight, you need to limit yourself in calories.This is the main principle!If, of course, it does not work in heavy production, it requires constant physical stress or requires a non -professional athlete.Then, in normal mode, 300-500 kcal is definitely unable to do it!
First, we determine the energy costs needed for the life of the body.
Method 1: Select the value from a table with the sexual and age of energy costs, and consider our usual physical activity and the cost of digestion of food, we get the desired.Link to the table and the calculation form below.
Method 2: It is simpler, faster, but approximate.Multiply our weight with 22 kcal, which requires the life of each kilogram.Suppose you have 80 kg * 22 = 1760 kcal.So, if I eat 1760 kcal products (food) during the day, I will not lose weight and I will not gain weight.
But our goal is to lose weight and remove the stomach!A person to lose about half a pound a week needs 500 kilocalories per day-That is, it is necessary to reduce your daily diet by 300-500 kcal.The daily diet should be 1260 to 1460 kcal and the rest of the body is made from the fat reserves of the stomach.Voila, let's lose weight!
It was not as if you thought you ate a small calorie until 200, but you don't take into account that it contains more spoons of sugar and good butter.Overall, the oatmeal appeared with 500 kcal.Then we will drink sweet tea with delicious cookies and our breakfast is 1000.The same can happen for lunch and dinner.And at the end of the month, standing on the balance, we will be surprised, "Why don't I lose?"
How to eat this for weight loss?We follow the composition of the food
It is also good to check the composition of the food.A balanced and diverse diet must meet the needs of the body.And here all the important proteins, fats, carbohydrates and fiber - the foundation of our food.Micro -elements, vitamins and various biologically active substances should also be present in the diet.
- Replace animal fats for vegetables and fish and seafood
- You should consume enough fruit and vegetables
- Should be used daily to use the thread
- Priority should be the meat of poultry, fish and calf meat
- Be sure to include low fatty dairy products in the diet
- Nuts, seeds and whole grains
Enemies of normal weight.Sugar, salt and alcohol
The time we lose weight is also losing weight because we have the opportunity to develop the habit of proper nutrition next time under the influence of restrictions and self -pain.For automation, you bring it to understand what it can be used and what quantity and what cannot be in any way.
For example, you need to protect yourself from alcohol during your diet.The product has a fairly high calorie content and is also a strong appetite stimulant.We do not notice how to eat a huge steak, most of which is under the potato snack.It will never work to remove the stomach.For the rest of the time, alcohol is not prohibited in the amount of one bottle a day.
Everything else cannot be in any circumstance, either when we lose weight or when we got rid of further pounds:
- Salty food
- Due to large amounts
- Add sugar
- Sweet carbonated drinks are banned as well as all the juice
- Sweet cakes
- Transbags are dangerous!Sausage, ice cream, purchased cakes, chips, biscuits and other delicious muck - prohibit ourselves!
- Fast food
I understand that this food is constantly present around us and cannot be avoided.But the most important thing here is that the former consumption of such products did not become permanent and harmful to nutrition.A little and sometimes you can.
In the meantime, we lose weight, it is important for us to eat, that is, the total number of calories.We should not exceed 1800 kcal daily.And if you continue to eat sweet, salty and other high calorie foods, you are typing 1800 kcal south and it will be very difficult to live without the afternoon food.
Diet should be safe
The diet described above is also.Limit your calorie number to 1500-1800 a day and eat what you like.You can lose weight almost as quickly as other diets, with hard restrictions on calories, and often unbalanced in the so -called monodietary in the necessary nutrients.
Bellless, shameless, protein or carbohydrate - each has its own dangerous health consequences.Some aggravate hair, skin and nails, hormonal disorders, metabolism disorders, depression, constipation.The most famous diet of Ducan and the Paleodite is recognized by the British Federation of Dietologists The worst, balanced and risky.
The most causing trust among nutritionists is the Mediterranean diet.Do not exclude all the necessary macro elements, fruits, vegetables and seafood, poultry meat, olive oil (well, what is with it), light cheese andA smallRed wine!Like!
Step 2: Physical activity
After a calories, the second prerequisite is physical activity and exercises.Not only do they burn hundreds of kilocalories, which are spent on exercise as energy (hands, legs, decision, squatting, walking), but in a certain way we transform our hormonal system into high energy consumption (sweating, breathing, heat emission).
Thus, physical activity significantly reduces the time of weight loss.Use any option to move!Do not use the elevator at home, get off and climb the stairs.Do you live high?Well, rise to the third, fifth floor, then call the elevator!
Go, open the window for ventilation, close to another room and vice versa.Sit next to the TV or your computer, don't ask you to bring you a cup of coffee, but go yourself, you can eat ten times.Its meaning is that it includes as many physical activity as possible.
Here's a great motivation to make life part of the sport
I repeat: it has been proven that the presence of physical efforts extends life!
Aerobic loads.Exercises to lose weight
The exercises in the press are not enough to remove the stomach.First, the basic exercises that develop the abdominal muscles and have a general strengthening effect on the body need to be linked.During implementation, attention is focused on the prepared muscles of the press.
- "squat."Legs on the width shoulder, your hands in front of you.The squat is not required below the floor level, while the back of the thigh is not required below.20-50 times
- "Push -ups."Take out the emphasis.Men: feet socks, women: knees.We bent our hands into the elbow, lower the body parallel to the floor, then destroy our hands and return to the original position.10-30 times
- "pull" for men - Vis in a fixed bar.You need to tighten your body 5-10 times.Women can make a "horizontal pull" and pull on a low horizontal bar.
Add the physical efforts in the fresh air.Fast walking is more physiological and more cautiously referring to joints than jogging.You can always find where to go.To the store, light with bags.He goes to work, walking for public transport.Just in a neighboring house for friends.
Thus, there are certain metabolic procedures that increase the metabolism of the muscle tissue.These processes require further energy consumption.To do this, it uses internal, accumulated reserves and begins to burn energy 24 hours a day.