Most often, by approaching the mirror at home and once again dissatisfied or dissatisfied with our reflection, we finally decide to take care as soon as possible to lose weight, remove the curved stomach and become a thin, beautiful and attractive person.
To be beautiful, to put your favorite dress, which was once just or shirt, which, for any reason, has become small in the size and pimples of the stomach have ceased to fix, it is our natural desire, which parallel to another service.We will not only become thinner and pretty, but will also reduce the risks of obtaining a number of serious illnesses, as well as adding additional years of life.
Thus, according to statistics, the difference in the life expectancy of women of the same age, a lifestyle, but with different weights (excess and normal) is around 5 years!So, if you have an excess weight, we are urgently starting to lose weight and reduce the volume of the abdomen!But in order not to harm your health in the weight loss process, you must know some of its rules which, in any case, cannot be raped.
For those who do not like to read a lot, I will present the main points of the question:
- What should you do to lose weight?- You need a correct and balanced diet with a certain limitation of calories and moderate physical activity
- What if I want to lose weight quickly?- Rapid weight loss implies a strict limit of calories.This is harmful to health and reconfigures the work of the whole organization.After returning to the previous diet, the weight is won at dubbed speed
- My weight is very large.Can I lose weight?- Dietary doctors will tell you a list of additional measures to reduce weight to good nutrition and physical activity.
How to lose weight
Let's go through theory.You must first decide what weight category you are.This will help understand whether the main measures to reduce weight (appropriate nutrition and physical activity) are needed to add more medication.Or the weight is so important that only surgery will help reduce it.
The weight category with mathematical precision will help determine the body mass index (BMI).The BMI is the most practical and precise measure of the assessment of the level of body obesity and is calculated by the formula: body weight (kg), divided in height (m), erected on a square.(Example: weight - 100 kg., Height - 2 meters. BMI = 100/22= 25)
HASBMI 18.5 - 29,Anything necessary to independently remove the stomach at home (if applicable) and losing weight is a diet, good nutrition and physical activity.We will talk about everything in more detail later.
HASBMI 30 - 39Good nutrition and physical activity are also necessary, but with this weight, it is already worth thinking about the help of medication.Important: all drugs have side effects, so only a doctor makes a decision at the start of taking and choosing the medication himself.
HASIMT 40 or more.We think that with such weight, it is already impossible to lose weight by yourself.In this case, doctors in the absence of contraindications offer to use the help of bario surgery.With its aid, weight loss is obtained from 50 to 70% over the next two years.Then support it with all the same diets and physical efforts.
We head for the goal
If you notice, in our Bayil calculator, when the prognosis for normal involvement, a result equal to several months can be issued.In other words, losing weight - the process is quite long, and first of all "do not fall", determine for yourself a good reason which will allow you to remain the chosen path.And this is the first practical action from which you have to start losing weight.
Getting rid of health problems and prolonging the years of life, becoming more beautiful and catching delighted looks of the opposite sex, to become an example to follow your loved ones.Write in the comments of your reason, because of which you do not get back and will be step by step towards the lens.
Step 1: Appropriate nutrition.How to eat well to lose weight
Regardless of the BMI, for all those who decided to remove their stomach, there are two general points.The first is a diet.In other words, you will now have to control what you eat, and above all, how much.It is necessary that energy consumption for support for life of the body exceeds the amount of energy that accompanies food.
Make sure you have breakfast.Thus, the hormonal system wins 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 are rarely eating, but immediately, and even trying to swallow faster.
Studies do not stop, scientists are constantly studying how to eat, when to eat, at what time.There are tens of thousands of people under a certain nutrition under supervision.Doctors examine the behavior of their hormones, to other tests and indicators to follow how the endocrine system reacts to the contribution of calories in the body.
We have the calories.How many calories are required per day to lose weight
So, in order to start losing weight, you need to limit yourself to calories.This is the main and basic principle!If you, of course, do not work in a strong production, requiring constant physical stress or not a professional athlete.Then, in normal mode, 300-500 kcal per day certainly cannot do!
First, we determine our energy costs necessary to support the life of the body.
1 Method: In the table to calculate energy costs in accordance with your gender and age, select the value and, taking into account our usual physical activity, as well as the cost of digestion of food, we obtain the wish.Link to the table and the calculation form below.
2 Method: it is simpler, faster, but approximate.We multiply our weight by 22 kcal necessary for support for the life of each kilogram.Let's say that I have 80 kg * 22 = 1760 kcal.So, if day, I will eat products (food) with an energy value of 1760 kcal, I will not lose weight and I will not gain weight.
But our goal is to lose weight and remove the stomach!One person, in order to lose about half a kilo per week, needs a shortage of 500 kilocalories per day.In other words, it is necessary to reduce the daily diet from 300 to 500 kcal.My daily diet should be 1260 to 1460 kcal, and the rest of the body will be made from stomach fat reserves.Voila, we lose weight!
So that this has not happened as if you thought you have eaten a little calorie porridge for 200, but you do not take into account the fact that it contains several spoons of sugar and a good piece of butter.In total, the porridge came out of 500 kcal.Then we drink sweet tea with delicious cookies, and our breakfast will fire at 1000. The same can occur at lunch and dinner.And at the end of the month, standing on the scale, we will be surprised: "Why don't I lose weight?"
Eat this to lose weight?We follow the composition of food
It is also good to control the composition of food.A balanced and diversified nutrition must meet the needs of the body.And here, everything is proteins, fats, significant carbohydrates, as well as fibers - the basis of our food.Microelements, vitamins and various biologically active substances should also be present in the food.
- Replace animal fats with vegetables and those in fish and seafood
- You should consume enough fruits and vegetables
- Fibers must be used daily
- Priority should be poultry, fish and calf meat
- Make sure to contain low-fat dairy products in the diet
- Walnuts, seeds and whole seeds
Enemies of normal weight.Sugar, salt and alcohol
The moment when we lose weight as good because, under the influence of restrictions and self-discipline, we have the possibility of developing an appropriate nutrition habit for the whole next time.In automation, bring understanding what can be used and in what quantity, and what can in no case be.
For example, during diet, you should protect yourself from alcohol.The product is quite high-calorie and is also a strong stimulant of appetite.We don't notice how to eat a huge steak with a large part of potatoes under the snack.It will never work to remove the stomach.The rest of the time, alcohol in quantity of one glass per day is not prohibited.
Everything else can in any case be in any case, or when we lose weight, nor when we got rid of excess books:
- Salty foods
- Due to the large amount of salt, you can also eat sausages, sausages, ham, bought dumplings and other semi-finished products finished
- Sugar
- Sweet beefs are prohibited, as well as all juices
- Sweet pastries
- Trans fat are dangerous!Sausages, ice cream, bought pastries, chips, crackers and other delicious mud - we prohibit ourselves!
- Fast food
I understand that all this food is constantly present around us and it will not be possible to avoid it.But the essential here is that consumption at a time of these products does not turn into constant and does not become harmful for nutrition.A little and sometimes you can.
In the meantime, we lose weight, it is important for us how much we eat, that is to say the total number of calories.By day, we must not exceed 1800 kcal.And if you continue to eat sweet, savory and high calorie content, 1800 kcall will already be typed at noon and it will be very difficult to live in the afternoon without food.
The diets must be safe
The described above is also a diet.Limit the number of calories up to 1500-1800 per day and eat what you like.You can lose weight almost as quickly as other diets with a hard restriction of calories and often unbalanced in the necessary nutrients, the SO-appeal monoditetics.
Insufficiency, shamelessly, proteins or carbohydrates - everyone has their own dangerous health consequences.Some aggravate the condition of hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, constipation.The most famous diet of Ducan and Paleodita is recognized by the British association of dietologists, the worst, unbalanced and risky.
The most confidence in nutritionists is the Mediterranean diet.It does not exclude all the macro-elements necessary, focuses on fruits, vegetables and seafood, poultry meat, olive oil (well, what about), light cheese andA littleRed wine!I like!
Step 2: Physical activity
The second prior condition after limiting calories is physical activity and exercises.They burn not only several hundred kilocalories that we spend as energy for physical activity (movement with hands, legs, inclination, squats, walking), but also in a way, we reconfigure our hormonal system to a great energy consumption (sweating, breathing, heat release).
Thus, physical activity will considerably reduce time to waste weight on the objective.Use any opportunity to move!Do not use the elevator at home, go down and go up the stairs.Do you live high?Well, go up at least on the third, fifth floor, then call the elevator!
Come on, open the window for ventilation, close in another room, then vice versa.Sit near the TV or the computer, don't ask yourself to bring you a cup of coffee, but go yourself, you can eat ten times on the path.The meaning is to include as much physical activity as possible.
Here is a great motivation to play sports part of life
I repeat: the presence of physical efforts turned out to prolong life!
Aerobic charges.Exercises for weight loss
To remove the stomach, the exercises "on the press" are not enough.First, it is necessary to link the basic exercises, which also develop the abdominal muscles and have a general reinforcement effect on the body.During performance, we focus attention on the prepared muscles of the press.
- "squat."Legs on the shoulder wide, hands in front of you.Squat at the level, while the back of the thigh is parallel to the ground level, below is not necessary.20-50 times
- "push ups."Take the lying accent.Men: legs on socks, women: knees.We fold our hands into the elbows, lower the body parallel to the ground, then relax our hands, return to the original position.10-30 times
- "Shooting" to men - screws on a fixed bar.You should tighten your body 5 to 10 times.Women can make "horizontal ups", stopping on a low horizontal bar.
Add to physical effort in the fresh air.The fast walking is more physiological and refers more with sparing in the joints than jogging.You can always find where to go.At the store, light, back with bags.Go to work, walk towards public transport.Just in a neighboring house to friends.
Thus, certain metabolic processes are launched which increase the metabolic activity of muscle tissue.For these processes, the body needs additional energy consumption.To do this, he uses internal and accumulated reserves and begins to burn energy 24 hours a day.