Most often, when we approach the mirror at home and are dissatisfied with our reflection again, we finally decide to take over as soon as possible to lose weight, to remove the plump -filled stomach and become a slim, beautiful and attractive person again.
Be nice, put on her favorite dress, which was once just right or shirt, which was stopped on the stomach for some reason.We not only become slimmer and more beautiful, but also the risks of maintaining a number of serious diseases and adding additional years of life.
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 about 5 years!So if you have excess weight, we urgently start losing weight and reducing the volume of the abdomen!However, in order not to affect your health in the event of weight loss, you need to know some of his rules that cannot be violated in any case.
For those who don't like to read a lot, I will present the main points in the question question:
- What needs to be done to lose weight?- You need the right, balanced diet with a certain restriction of calories and a moderate physical activity
- What if I want to lose weight quickly?- Fast weight loss implies a strict limit of calories.This is harmful to health and reconstructs the work of the entire organism.After returning to the previous diet, the weight is increased at double speed
- My weight is very large.Can I lose weight?- Dietetics - doctors give you a list of additional measures to reduce weight to adequate nutrition and physical activity.
How to lose weight
Let us go through the theory.First you have to decide which weight category you are.This helps to understand whether the main measures are necessary to reduce weight (appropriate nutrition and physical activity) to add more drug therapy.Or the weight is so large that only an operation contributes to reducing it.
The weight category with mathematical accuracy helps to determine the Body Mass Index (BMI).BMI is the most convenient and precise measure for the assessment of the body level of body fat and is calculated by the formula: body weight (kg), which is divided into a square in height (m).(Example: weight - 100 kg., Height - 2 meters. BMI = 100/22= 25)
AtBMI 18.5 - 29,Everything that is needed to remove the stomach independently at home (if available) and lose weight is a diet, an appropriate nutrition and physical activity.We will talk about everything in more detail later.
AtBMI 30 - 39Appropriate nutrition and physical activity are also required, but with this weight it is already worthwhile to think about the help of drug therapy.Important: All medications have side effects, so only one doctor makes a decision on the start of taking and selecting medicine itself.
AtImt 40 or more.It is believed that it is impossible to lose weight yourself with such a weight.In this case, doctors, in the absence of contraindications, offer to use the help of a barior surgery.With their help, weight loss will be reached by 50-70% in the next two years.Then support it with the same diets and physical exertion.
We move to the goal
If you find that a result of several months can be issued in our calculator Bamoil when the forecast of a normal weight is achieved.This means that weight loss - the process is quite long, and so that you first "not drop", you determine a good reason for yourself from which you can stay the selected path.And this is the first practical action from which you have to start losing weight.
To get rid of health problems and extend the years of life, become more beautiful and to catch the delightful looks of the opposite sex in order to follow their relatives.Write your reason in the comments, which means that you do not return and move step by step to the goal.
Step 1: Correct nutrition.How to eat the right to lose weight
Regardless of the BMI, there are two general points for everyone who has decided to remove their stomach.The first of them is a diet.That means you now have to check what you eat, and above all how much.It is necessary that the energy consumption for the life support of the body exceeds the amount of energy associated with food.
Pay attention to breakfast.The hormonal system therefore gains the desired mood for the day and reduces the risks of the development of obesity.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 examine how to eat at what time, when to eat.There are tens of thousands of people under a certain diet under supervision.Doctors examine the behavior of their hormones in other tests and indicators to follow how the endocrine system reacts to the absorption of calories in the body.
We count calories.How many calories are needed per day to lose weight
To lose weight, you have to limit yourself to calories.This is the main principle!If, of course, you don't work in strong production and need constant physical stress or not a professional athlete.In normal mode, 300-500 KCAL per day definitely cannot be able!
First, we determine our energy costs that are necessary for the life of the body.
1 Method: From the table for calculating energy costs in accordance with your gender and age, select the value and due to our usual physical activity and the cost of digestion of food, we receive the desired.Link to the table and the calculation form below.
2 Method: It is easier, faster, but approximately.We multiply our weight with 22 kcal that are necessary for the life support of each kilogram.Let's say I have 80 kg * 22 = 1760 kcal.So if I will eat products (food) with an energy value of 1760 kcal during the day, then I will not lose weight and not gain weight.
But our goal is to lose weight and remove the stomach!One person needs a lack of 500 kilocalories per day to lose about half a kilo a week.This means that 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 is made from fat reserves on the stomach.Voila, we lose weight!
So that it didn't happen as if you believe that you have eaten a little calorie porridge for 200, but you do not take into account that it has several more spoons of sugar and a good piece of butter.Overall, the porridge came out for 500 kcal.Then we drink sweet tea with delicious cookies, and our breakfast will pull at 1000.The same can happen when lunch and dinner.And at the end of the month that is on the scales, we will be surprised: "Why don't I lose weight?"
To eat that to lose weight?We follow the composition of the food
It is also good to control the composition of food.A balanced and diverse diet must meet the needs of the body.And here are everything important proteins, fats, carbohydrates and fiber - the basis for our food.Micro elements, vitamins and various biologically active substances should also be present in nutrition.
- Replace animal fats with vegetables and those in fish and seafood
- You have to consume enough fruit and vegetables
- It is necessary to use fiber daily
- The priority should be the meat of poultry, fish and veal
- Make sure
- Nuts, seeds and whole grain products
Enemies of normal weight.Sugar, salt and alcohol
The time in which we also lose weight because, under the influence of restrictions and self -discipline, we have the opportunity to develop the habit of adequate nutrition for the next time.To the automatism, bring the understanding of what can be used and what quantity and what cannot be in any way.
For example, you have to protect yourself from alcohol during your diet.The product is quite high -calorie and also a strong incentive of the appetite.We don't 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 is not prohibited in the amount of a glass per day.
Everything else cannot be under no circumstances, even if we lose weight or if we have got rid of additional pounds:
- Salt food
- Due to the large amount of salt, you can also eat sausages, sausages, ham, bought dumplings and other finished half -positioned products
- Add sugar
- Sweet carbonated drinks are just as prohibited as all juices
- Sweet pastries
- Trans-fats are dangerous!Sausages, ice cream, biscuits, chips, crackers and other delicious dirt - we forbid ourselves!
- Fast food
I understand that all this meal around us is constantly present and it will not be possible to avoid it.The main thing here is that the only time consumption of such products does not become constant and the diet becomes harmful.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 number of calories.We should not exceed 1800 kcal a day.And if you continue to eat sweet, salty and other foods with a high calorie, 1800 kcal will be entered until noon, and it will be very difficult to live the afternoon without eating.
Diets should be safe
The one described above is also a diet.Limit the number of calories to 1500-1800 a day and eat what you like.You can lose weight almost as quickly as from other diets with a hard calorie restriction and often unbalanced in the necessary nutrients, the so -called monodietary.
Bellless, shameless, protein or carbohydrate - each of them has their own dangerous health consequences.Some worsen the condition of the hair, skin and nails, cause hormonal disorders, metabolic disorders, depression and constipation.The most famous nutrition in Ducan and Paleodita is recognized by the British Association of Dietetologist the worst, unbalanced and risky.
The most trusted trust in nutritionists is the Mediterranean diet.It does not exclude all the necessary macro elements, concentratedA littleRed wine!I like!
Step 2: Physical activity
The second requirement after the limitation of calories is physical activity and exercises.They not only burn several hundred kilocalories that we output as energy for physical activity (movement with hands, legs, tips, squats, go), but also in a way configure our hormonal system with great energy consumption (sweating, breathing, heat release).
Therefore, physical activity will significantly reduce time to lose weight.Use every opportunity to move!Do not use the elevator at home, go down and climb the stairs.Do you live upAt least go to the third, fifth floor and call the elevator!
Go, open the ventilation window, close in a different room, then vice versa.Sit on the TV or computer, do not ask you to bring you a cup of coffee, but go yourself, you can eat ten times on the way.The meaning is to include as much physical activity as possible.
Here is a great motivation to make sport part of life
I repeat: The presence of physical exertion has proven to be life!
Aerobic loads.Exercises for weight loss
To remove the stomach, the exercises "on the press" are not sufficient.First, it is necessary to combine basic exercises that also work out the abdominal muscles and have a general refreshment on the body.When carrying out, we focus attention on the pressed muscles of the press.
- "crouch."Legs on the width shoulder, hands in front of you.Shatter on the level, while the back of the thigh is parallel to the floor level, is not required below.20-50 times
- "pushups."Take the focus.Men: Legs on socks, women: from the knees.We bend our hands into the elbows, lower the body parallel to the ground, then they elicit our hands and return to the original position.10-30 times
- "Pulling" to men - vis on a solid bar.You have to put on your body 5-10 times.Women can carry out "horizontal train -ups" and pull up on a low horizontal pole.
Add to physical exertion in the fresh air.Fast walking is more physiological and refers to the joints more sparingly than jogging.You can always find where you have to go.For charging, light, back with bags.Go to work, go to public transport.Only in a neighboring house to friends.
Therefore, certain metabolic processes are started that increase the metabolic activity of muscle tissue.The body needs additional energy consumption for these processes.For this purpose, he uses internal, accumulated reserves and burns 24 hours a day.