The mirror is mostly approached at home and another dissatisfied or dissatisfied with a reflection, we finally decide to take as soon as possible to lose weight, remove the bulging stomach and again becomes a slender, beautiful and attractive person.
To be beautiful, to put on your favorite dress, which once was right or a shirt, for some reason it became a little in the waist and the button on the stomach stopped - it is our natural desire that parallel to other service.We will not just become slender and nicer, but also reduce the risks of obtaining a series of serious diseases, as well as adding additional years of life.
Thus, according to statistics, the difference in the life expectancy of women of the same age, one way of life, but with different weights (excess and normal) is about 5 years!So, if you have excess weight, we urgently start to lose weight and reduce the strength of the abdomen!But not to harm your health in the weight loss process, you need to know some of its rules, which cannot be violated in any case.
For those who do not like reading a lot, I will present the main points in question:
- What to do for weight loss?- You need a correct, balanced diet with a certain limit in calories and moderate physical activities
- And if I want to lose weight quickly?- Quick weight loss implies a strict border in calories.It is harmful to health and re-sefy the work of the entire organism.After returning to the previous diet, the weight is acquired at a doubled speed
- My weight is very big.Can I lose weight?- Dietics doctors will tell you a list of additional measures to reduce weight with proper nutrition and physical activity.
How to lose weight
Let's go through theory.You must first decide what weight categories.This will help understand whether the main measures to reduce weight (proper nutrition and physical activity) to add multiple drug therapies.Or the weight is so great that only the operation will help reduce.
The weight catalog with math accuracy will help in determining the body mass index (BMI).The BMI is the most appropriate and precise measure of body obesity levels and is calculated by formula: body weight (kg), divided into height (m), raised in the square.(Example: Weight - 100 kg., Height - 2 meters. BMI = 100/22= 25)
InBMI 18.5 - 29,Everything that is needed to be able to remove at home independently (if any) and lose weight, a proper diet and physical activity.We will talk about everything more detailed later.
InBMI 30 - 39Proper nutrition and physical activity are also needed, but with this weight, it is already worth thinking about helping drug therapy.IMPORTANT: All medications have side effects, so that the doctor only makes a decision on the beginning of taking and choosing the drug itself.
InIMT 40 or more.It is believed that with such weight is already impossible to lose weight alone.In this case, doctors in the absence of contraindications offer to resort to help baro operations.With your help, weight loss is achieved by 50-70% in the next two years.Then support it with all the same diets and physical effort.
We're leaving toward the target
If you notice, in our BAMOIL calcator, when a normal weight forecast can be issued, the result equals several months.It is, weight loss - the process is quite long, and in order to first "do not lower", determine yourself a good reason that will allow you to stay the chosen path.And this is the first practical action from which you need to start a loss of weight.
To resolve health problems and extend the years of life, to become more beautiful and grasp the stimulus views of the opposite sex, to become an example to track your relatives.Write in the comments, which is why you will not return and you will move step by step by step.
Step 1: Proper nutrition.How to eat right to weight loss
Regardless of the BMI, for everyone who decided to remove their stomach, there are two general points.The first of them is a diet.It's, now you'll have to control what you eat, and most importantly, how much.Energy consumption needs to be exceeding the amount of energy that comes with food.
Mandatory Breakfast.Thus, the hormonal system receives the desired mood for the day and reduces the risks of obesity development.Those who have a habit have at night, on the contrary, the risk of obesity is very high.And also for those who rarely eat, but immediately, and even try to swallow faster.
Studies do not stop, scientists constantly study how to eat, when eating, at what time.There are tens of thousands of people under a specific nutrition under surveillance.Doctors look at the behavior of their hormones, in other tests and tracking indicators that the endocrine system responds to calorie in the body.
We count calories.How many calories per day should we lose weight
So, to start a weight loss, you need to limit yourself to calories.This is the main basic principle!If you, of course, do not work in great production, does not require constant physical stress or not a professional athlete.Then in normal mode, 300-500 kcal daily is definitely unable to do!
First, we determine our energy costs needed for body support.
1 METHOD: From the line for calculating energy costs according to your sex and age, select the value and, given our usual physical activity, as well as the cost of digestion of food, we receive the desired.Connection to the table and calculation of the calculation below.
2 Method: It is simpler, faster, but approximately.We multiply the weight by 22 kcal required for life support for each kilogram.Let's say I have 80 kg * 22 = 1760 kcal.So, if I will eat products (food) of the energy value of 1760 kcal on the day, I will not lose weight then and I will not get weight.
But our goal is to lose weight and remove the stomach!Person, in order to lose about half a pound per week, needs a lack of 500 kilocalories a day.That is, it is necessary to reduce daily nutrition by 300-500 kcal.My daily nutrition should be 1260 - 1460 kcal, and the rest of the body will be made of fat reserve on your stomach.Voila, we lose weight!
So it didn't happen as if you thought you ate a little calorie porridge for 200, but you don't consider having a few more teaspoons and a good piece of butter.Total kasha went out with 500 kcal.Then we will drink sweet tea with delicious cookies, and breakfast will retire to 1000. The same thing can happen to lunch and evening.And at the end of the month, we stand on our scores, we will surprise, "Why don't I lose weight?"
To eat this for weight loss?We follow the composition of food
It is also good to control food composition.A balanced and varied diet must meet the needs of the body.And here is all important proteins, fats, carbohydrates, as well as fibers - the basis of our food.Microelements, vitamins and various biological active substances should also be present in the diet.
- Replace animal fats with vegetables and those in fish and seafood
- You have to consume enough fruits and vegetables
- It is necessary to use fibers daily
- Priority should be meat poultry, fish and veal
- Necessarily contain low dairy products in a diet
- Walnuts, seeds and whole cereal
Enemies of normal weight.Sugar, salt and alcohol
The time when we lose weight additionally well because, under the influence of restrictions and self-initiation, we have the opportunity to develop a habit of proper nutrition for all the next time.Automatism, bring understanding of what can be used and in which amount, and what cannot be in any way.
For example, you need to protect yourself from alcohol during a diet.The product is quite high -kalorie and in addition is a powerful stimulant of appetite.We don't notice how to eat a huge steak with a large part of potatoes under snack.Will never work on removing your stomach.The rest of the time, alcohol in the amount of one glass is not forbidden daily.
Everything else cannot be under any circumstances, nor when we lose weight, nor when we released extra pounds:
- Salt food
- Due to the large amount of salt, you can also eat sausages, sausages, ham, purchased dumplings and other ready semi-finished products
- Sugar added
- Cute carbonated drinks are banned as well as all juices
- Cute pastries
- Trans-fat are dangerous!Sausages, ice cream, baked buns, chips, crackers and other delicious Muck - We prohibit themselves!
- Fast food
I understand that all that food is constantly suggesting around us and it will not be possible to avoid.But the main thing here is that one consumption of such products is not converting to constant and does not become harmful to eating.Little and sometimes you can.
In the meantime, we lose weight, it is important for us how much we eat, ie the total number of calories.Day we must not exceed 1800 kcal.And if you continue to eat sweet, salty and other high food, 1800 kcal, it will already enroll, and it will be very difficult to live in the afternoon without food.
Diet should be safe
The described above is also diet.Limit the number of calories up to 1500-1800 a day and eat what you want.You can lose weight from it almost as fast as other diets with hard limit calories and often unbalanced in the necessary nutrients, so-arecolated monodic.
Bellless, shameless, protein or carbohydrate - each of them has its hazardous health consequences.Some worsened the condition of hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, prison.The most famous nutrition in Ducan and Paleoiti is recognized by the British connection of food parts of the worst, unbalanced and risky.
The most endeavor between nutritionists is Mediterranean diet.Does not exclude all the necessary macro elements, focuses on fruit, vegetables and seafood, poultry meat, olive oil (good, which is), easy cheese andA littleRed wine!I like it!
Step 2: Physical activity
Another precondition after limiting calories is physical activity and exercise.Not only can they burn a few hundred pounds we spend as energy for physical activity (moving hands, legs, tending, but also configure our hormone system (sweating, breathing, heat release).
Therefore, physical activity will significantly reduce time to lose weight.Use any chance to move!Don't use the elevator at home, get down and climb stairs.Do you live high?Well, get up at least the third, the fifth floor, then call the elevator!
Go, open the ventilation window, close the other room, then the other way around.Sit down with a TV or computer, don't ask you to bring you a cup of coffee, but go to yourself, you can eat ten times on the road.Meaning is to include as many physical activity as possible.
Here is a great motivation to perform the sports part of life
I repeat: the presence of physical effort has proven to prolong life!
Aerobic loads.Exercises for weight loss
To remove the stomach, the exercises "on the press" are not enough.First, it is necessary to connect basic exercises, which also work on abdominal muscles and have a general effect of strengthening the body.When performing, we concentrate attention to the prepared print muscles.
- "Wonders."Legs in the width of your shoulders, hands in front of you.Squat to the level, while the back of the thigh is parallel to the floor level, below is not necessary.20-50 times
- "Push -ups."Take the emphasis of lying.Men: legs on socks, women: from the knee.We bend your hands in your elbows, we lower the body in parallel from the floor, and then by unwounding your hands, we return to your original position.10-30 times
- "Withdraw" on men - Vis on a landline bar.You need to tighten your body 5-10 times.Women can do "horizontal withdrawal", pulling on a low horizontal tape.
Add physical effort in fresh air.A quick walk is physiological and savings refers to joint joints.You can always find where to go.To the store, light, back with bags.Let's go to work, walk to public transport.Just in the neighboring house to friends.
Therefore, certain metabolic processes are initiated that increase muscle tissue metabolic activity.For these processes, the body needs additional energy consumption.To do this, uses internal, accumulated reserves and starts burning energy 24 hours a day.