The question "How much to lose weight? " Is interested in many women and men around the world, and this is not an accident. The fact is that even with a wise, not high self -esteem, people are aware that they are overweight.
In this article, we will talk about the reasons for perfection, as well as create a detailed menu for those who are interested in how to lose weight.
Who suffers from being overweight?
It should be noted that not all people are actually as complete as they imagine themselves. The simplest (albeit not exactly accurate) way to determine if you are unnecessary is to remove weight in kilograms from a centimeter gain. If the calculation result is at least 110, you do not have to lose weight by medical characteristics. If you have received a number less than 110, then you need to think about your diet and lifestyle. We repeat that many factors are not taken into account in this calculation, so the results must be treated with caution.
What is the cause of excessive completeness?
In 80% of cases, loss issues are interested in ladies: how to lose weight after giving birth, when weight gain is a certain fact or how to lose weight or an important event with several kilograms.
But sometimes a strong floor is conceived for overweight. The fact is that neither school nor university teaches the basics of healthy lifestyle management. At the same time, sweet bars, chips, fast food dishes are advertised on the TV and media, replacing the information in the heads you need to eat to be healthy. Not surprisingly, sooner or later a person, in confusion, reveals ugly fat folds, cellulite on the hips, a huge stomach or chest, which increased by several sizes. What to do in this case, what steps are best taken if you want to know how much to lose weight?
For a quick weight loss time
How long will you have to leave overweight? Of course, it's not about the day. It all depends on how unnecessary kilograms you have. If we are talking about five or six, you will quite successfully say goodbye to them within 2-3 weeks.
The higher the weight, the more time you need. Nutritionists consider healthy and harmless weight loss if a person loses no more than 1-1, 5 kg of their weight a week. Don't hurry! Many rush as a hole in checking the first diets that have fallen and make stupid mistakes. The result is even more kilograms after completing the diet or causing great damage to its body.
What do you need to eat to lose weight successfully?
What do you need to eat for those who are interested in the question of how to lose weight quickly and strongly? First of all, we determine the main enemies of the beautiful figure: they are well -known flour, fat and sweet. Even if you simply give up these categories of product (pastries and flour products, fat sausages, cheeses, fried meat), you will significantly lose weight without other additional measures. So, this is the first, but not the only secret secret of weight loss. What other fast weight loss secrets are?
Secret - diet!
There are special methods and diets that allow you to lose weight quickly. Protein diets, that is, increased protein consumption, as well as reduced carbohydrate absorption and moderate consumption of plant and animal fat, enjoy the greatest success. Such diets are good because it is easy to withstand them - you eat a feeling of satiety and at least 5 times a day.
How to lose weight a week?
Therefore, consider the menu that will help you get rid of an additional 2 kilograms a week (even without sports).
Monday
- Breakfast: 2 eggs prepared in any way, tea or coffee without sugar or sugar -bstics.
- Lunch: boiled chicken fillet (150-200 grams), cabbage and cucumber salad, tasted with oil or soy sauce.
- Dinner: cottage cheese portion (150-200 grams), spoonful of low-fat sour cream, salt.
- Snacks (between main meals): apple or grapefruit.
Tuesday
- Breakfast: portion of cottage cheese (150-200 grams) with 50 grams of raisins or dried apricot.
- Lunch: boiled red fish (200 grams), tomato and cucumber salad, tasted with oil or soy sauce.
- Dinner: omel from 2 eggs.
- Snacks (between basic meals): apple or grapefruit
Wednesday
- Breakfast: carrots and apple salad.
- Lunch: chicken broth with a piece of chicken and one egg.
- Dinner: green vegetable salad, a piece of beef (200 grams) cooked or steamed.
- Snacks (between basic meals): drinking yogurt without additives or kefir (250 grams)
Thursday
- Breakfast: omel from 2 eggs.
- Lunch: Chicken stewed with cabbage.
- Dinner: cottage cheese portion (150-200 grams), spoonful of low-fat sour cream, salt.
- Snacks (between basic meals): apple or grapefruit
Friday
- Breakfast: portion of cottage cheese with a spoon center.
- Lunch: chicken soup without potatoes, a piece of chicken fillet (150-200 grams).
- Dinner: fried beef foil (200 grams), cabbage salad with herbs.
- Snacks (between main meals): 250 grams of yogurt without additive or kefir.
Saturday
- Breakfast: eggs with two eggs, herbs and salt.
- Lunch: boiled chicken (250 grams), raw beet salad with a spoonful of sour cream.
- Dinner: cottage cheese portion (150-200 grams), spoonful of low-fat sour cream, salt.
- Snacks (between basic meals): apple or grapefruit
Sunday
- Breakfast: portion of cottage cheese with a spoon center.
- Lunch: boiled cauliflower, 2-3 boiled or fried chicken feet in foil.
- Dinner: omel with 2 eggs with green vegetable salad.
- Snacks: apple or grapefruit to choose from.
How to eat properly to quickly lose weight on the menu?
This is about the menu and there is an answer to the question of how to lose weight a week. Remember that you can replace the chicken with beef or fish at your own discretion, but the cooking method (steamed or boiled in water, a little salt) is very important here.
Do not use sugar and sugar -bstites, but you can salt all the dishes, even if you want to use soy sauce. Such a diet is quite easy to perceive the body, you will not feel hunger and do not break. If there was a collapse, you eat candy or even chocolate, that's fine, keep eating on the menu.
How to lose weight without diet
It is not always ready for a person to withstand the torment of hunger or his favorite chocolate to lose weight. If such a friend asks you to advise on the topic, "I'm better recovering how to lose weight? " - Feel free to send him to the gym!
Of course, the sports load does not allow everything to be eaten without a decision, but a moderate diet with proper force in the hall will be rewarded with a hundredth. Training gives the best and very noticeable help in the problem in the first few weeks to lose weight. The rule is not to neglect the help of a coach. If you do not experience aerobic and anaerobic classes, then this is the person who knows and knows how to be the most useful for you, advice. Of course, classes are not free, but it's worth it. Pay more attention to current loads than aerobics (running, building, group classes). Strength training will make you spend maximum energy, and calories will continue to burn according to class, which is particularly suitable for weight loss.
Now you know how to lose weight with both diet and thanks to training. Dare and be beautiful!