Most often, as we approach the mirror at home and again dissatisfied or dissatisfied with our reflection, we finally decide to take ourselves as soon as possible to lose weight, remove a curved belly and become a thin, beautiful and attractive person again.
To be beautiful, put on your favorite dress, which was once right or shirt, which, for some reason, became a small waist and the abdominal buttons interrupted the fastener-this is our natural desire that is parallel to another service.Not only will we become thinner and nicer, but we will also reduce the risk of getting several serious illnesses and adding extra years of life.
So, according to statistics, the difference in life expectancy of the same age, one lifestyle, but with a different weight (excess and normal) is about 5 years!So, if you are overweight, we urgently begin to lose weight and reduce your stomach!But in order not to harm your health in the weight loss process, you need to know some of its rules that cannot be violated in any case.
For those who do not like to read a lot, I will introduce the key questions to the question:
- What to do to lose weight?- You need a correct, balanced diet with a certain calorie limit and moderate physical activity
- And if I want to lose weight quickly?- Fast weight loss means a strict calorie limit.It is harmful to health and configures the work of the whole body.After returning the previous diet weight is obtained at double speed
- My weight is very big.Can I lose weight?- Doctors will tell you a list of additional measures to reduce weight to proper nutrition and physical activity.
How to lose weight
Let's survive theory.First you need to decide which weight category you are.This will help you understand whether weight loss (proper nutrition and physical activity) requires key measures to add more drug therapy.Or the weight is so big that only surgery will help to reduce it.
The weight category with mathematical accuracy will help determine the body mass index (BMI).BMI is the most convenient and accurate assessment of body obesity assessment and is calculated on the formula: body weight (kg) divided into height (m) built in a square.(Example: weight - 100 kg., Height - 2 meters. BMI = 100/2Index= 25)
NearBMI 18.5 - 29,All it takes to independently remove the stomach at home (if any), and lose weight is a diet, proper nutrition and physical activity.Later we will talk about everything in more detail.
NearBMI 30 - 39Proper nutrition and physical activity are also needed, but with this weight it is already worth thinking about drug therapy.Important: All drugs have side effects, so only the doctor decides on the start of the medicine itself and the choice.
NearIMT 40 or more.It is believed that this weight is no longer possible to lose weight yourself.In this case, doctors, in the absence of contraindications, offer the use of a bariorical operation.With your help over the next two years, weight loss is reached by 50-70%.Then support it with all the same diets and exercise.
We move toward the target
If you notice our calculator in Bamil, when the forecast for normal weight, you can issue a result equal to several months.That is, weight loss - the process is quite long, and so that you do not "drop" first, determine the good reason that will allow you to stay on your chosen path.And this is the first practical activity you need to start losing weight.
To get rid of health problems and extend life years, become more beautiful and catch the opposite sex's happy glance, to become an example to follow your relatives.Write in the comments your reason for which you will not return and move step by step to the goal.
Step 1: Proper nutrition.How to eat the right to lose weight
Regardless of the BMI for all who decided to remove the stomach, there are two general points.The first of these is a diet.That is, now you will have to control what you eat, and most importantly - how much.It is necessary for power consumption to exceed the body's life in support of the amount of energy coming through food.
Be sure to take breakfast.Thus, the hormonal system acquires the desired daytime mood and reduces the risk of obesity.Those with a habit, at night, on the contrary, are very high in obesity.And for those who rarely eat, but immediately, and even try to swallow quickly.
Studies do not stop, scientists are constantly researching how to eat, when to eat at what time.There are tens of thousands of people under the supervision.Doctors look at their hormone behavior, other tests and indicators to track how the endocrine system responds to calorie intake in the body.
We count calories.How many calories are needed a day to lose weight
So, to start losing weight, you need to limit your calories.This is the key, basic principle!If you, of course, do not work in heavy production, you are required to constantly physical stress or an unprofessional athlete.Then, in normal mode, 300-500 kcal a day can definitely be done!
First of all, we determine our energy costs needed to support the body's life.
Method 1: From the table of energy costs to calculate the cost of 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 get the desired.Link to the table and the calculation form below.
Method 2: It is simpler, faster, but approximate.We multiply our weight by 22 kcal, which is needed for every kilogram of life.Let's say I have 80 kg * 22 = 1760 kcal.So, if I eat products (food) at 1760 kcal a day, then I will not lose weight or gain weight.
But our goal is to lose weight and remove the stomach!A person requires 500 kilocalories a day to lose about half a kilogram per weekIn the area, it is necessary to reduce the daily diet by 300-500 kcal.My daily diet should be 1260 - 1460 kcal, and the rest of the body will be made of fat reserves on the stomach.Voila, we lose weight!
So that it didn't happen as if you think you are eating a small calorie porridge 200, but you ignore that it has several more sugar spoons and a good piece of butter.In total, the porridge came out for 500 kcal.Then we will drink sweet tea with delicious biscuits, and our breakfast will be pulled at 1000. The same can happen for lunch and dinner.And at the end of the month, standing on the scales, we will be surprised: "Why don't I lose weight?"
Eat it to lose weight?We follow the food composition
It is also good to control the composition of the food.A balanced and diverse diet must meet the needs of the body.And here everything is important proteins, fats, carbohydrates, and fiber - the basis of our food.The diet should also contain trace elements, vitamins and various biologically active substances.
- Replace animal fat with vegetables and those in fish and seafood
- You have to use enough fruits and vegetables
- You should use the fiber every day
- Priority must be poultry, fish and veal
- Make sure your diet has low FAT dairy products
- Nuts, seeds and whole grains
Normal weight enemies.Sugar, salt and alcohol
The time when we lose weight is well, because the restriction and well -being affected by the whole time we have the opportunity to develop a habit -a recent diet.Automatically provide an understanding of what can be used and in what quantities and in no way can be.
For example, during a diet you should protect yourself from alcohol.The product is quite high in calories and is also a powerful appetite stimulant.We do not notice how to eat a huge steak with a large portion of potatoes under the snack.It will never work to remove the stomach.The rest of the time alcohol is not prohibited per day per day.
Everything else cannot be under any circumstances, nor when we lose weight and when we got rid of extra pounds:
- Salt
- Because of the large quantity you can also eat sausages, sausages, hams, purchased dumplings and other ready -made semi -finished products
- Add sugar
- Sweet carbonated drinks are prohibited as well as all juices
- Sweet pastry
- Trans-Fats are dangerous!Sausages, ice cream, bought pastries, chips, crackers and other delicious muck - we forbid ourselves!
- Fast food
I understand that all this food is constantly around us and it will not be possible to avoid it.But the main thing here is that the consumption of such products is the only one that is constantly turning into a diet.A little and sometimes you can.
In the meantime, we lose weight, it is important for us how much we eat, that is, the total calorie count.We should not exceed 1800 kcal per day.And if you continue to eat sweet, salts and other high calorie foods, 1800 kcal will be recorded by noon, and in the afternoon it will be very difficult to live without food.
Diets must be safe
The diet described above is also a diet.Limit the calorie count to 1500-1800 a day and eat what you like.You can lose weight from it almost as fast as from other diets with severe calorie restriction and often unbalanced nutrients so called monoded.
Bellless, shameless, protein or carbohydrates - each has its own dangerous health consequences.Some worsen hair, skin and nail condition, cause hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Ducan and Paleodita recognizes the British dietary association in the worst, unbalanced and risky.
The reliability of nutritionists is most common in the Mediterranean diet.It does not exclude all necessary macro elements, focuses on fruits, vegetables and seafood, poultry, olive oil (well as with it), light cheese andA littleRed wine!I like it!
Step 2: Physical activity
The second prerequisite after calorie is limited is physical activity and exercises.Not only do they burn hundreds of kilocalories that we spend as energy for physical activity (hand movement, legs, sloping, squat, walking), but also in a certain way we convert our hormonal system to high energy consumption (sweating, breathing, heat release).
Thus, physical activity will significantly reduce the time to lose weight to achieve the goal.Take any opportunity to move!Do not use the elevator at home, descend and climb the stairs.Do you live high?Well, take off at least the third, fifth floor, then call the elevator!
Go, open the vent window, close in another room, then vice versa.Sit in front of the TV or computer, don't ask you to bring a cup of coffee, but go yourself, you can eat ten times on your way.It is important to include as many physical activity as possible.
Here is a great motivation to make sports a part of life
I repeat: The presence of exercise has been shown to extend life!
Aerobic loads.Exercises for weight loss
Exercise "on the press" is not enough to remove the stomach.First of all, it is necessary to connect basic exercises that also develop abdominal muscles and have a general strengthening effect on the body.When we do, we focus on the press prepared muscles.
- "Squat."Legs on the width of the shoulder, hands in front.Squat to the level while the back of the thigh is parallel to the floor level, below is not required.20-50 times
- "Push -ups."Emphasize the emphasis.Men: feet on socks, women: from knees.We put our hands on the elbows, lower the body parallel to the floor, then remove our hands, returning to its original position.10-30 times
- "pull" for men - VISC to a fixed bar.You have to tighten your body 5-10 times.Women can do "horizontal pulling" by pulling on a low horizontal bar.
Attach to physical activity in the fresh air.Fast walk is more physiological and more frugal refers to joints than running.You can always find where to go.To the store, light, back with bags.Go to public transport when you go to work.Only at a neighboring house for friends.
This begins some metabolic processes that increase the activity of muscle tissue metabolism.These processes need additional energy consumption for the body.To do this, he uses internal, accumulated reserves and begins to burn energy for 24 hours a day.