Often, approaching the mirror at home and once again dissatisfied or dissatisfied with our reflection, we finally decided to take ourselves as soon as possible to lose weight, remove a prominent stomach and once again be a slim, beautiful and attractive person.
To be beautiful, to wear your favorite clothing, which has been really right or a shirt, for some reason to be small on the waist and the button on the stomach stops binding-this is our natural desire, which is in line with other services.We will not only be slimmer and more beautiful, but also reduce the risk of developing some serious illnesses, as well as adding an additional year of life.
Therefore, according to statistics, the difference in women's life at the same age, one lifestyle, but with different weight (excess and normal) is about 5 years!Therefore, if you have excess weight, we immediately start to lose weight and reduce your stomach!But in order not to harm your health in the process of losing weight, you need to know some of the rules, in any case cannot be violated.
For those who don't like reading a lot, I will present the main points in the question:
- What to do to lose weight?- You need a proper diet and balanced with certain limitations in moderate calories and physical activity
- And if I want to lose weight quickly?- A rapid weight loss indicates a strict limit in calories.This is dangerous to health and reconsider the work of the whole organism.After returning to the previous diet, weight gained at double speed
- My weight is huge.Can I lose weight?- Dietetic doctors will tell you a list of additional steps to lose weight to proper nutrition and physical activity.
How to lose weight
Let's go through the theory.First you need to determine your weight category.This will help understand whether the main steps to lose weight (proper nutrition and physical activity) are necessary to increase more drug therapy.Or the weight is so large that only surgery will help reduce it.
Heavy categories with mathematical accuracy will help determine the body mass index (BMI).BMI is the simplest and most accurate measure of the body's obesity and is calculated by the formula: weight (kg), divided into height (m), erected in square.(Example: Weight - 100 kg, height - 2 meters. BMI = 100/22= 25)
OnBMI 18.5 - 29,All that is needed to get rid of your stomach freely at home (if any) and losing weight is a diet, proper nutrition and physical activity.We will discuss everything in more detail later.
OnBMI 30 - 39Proper nutrition and physical activity are also needed, but with this weight it is worth considering drug therapy.Important: All medicines have side effects, so only a doctor decides at the beginning of taking and choosing the drug itself.
OnIMT 40 or more.It is believed that with weight it is impossible to lose weight.In this case, doctors without the contraindications offered to use tarized surgery assistance.With its help, weight loss is reached by 50-70% over the next two years.Then support it with all the same diets and physical work.
We move towards a goal
If you notice, in our calculator bamoil, when the prognosis reaches normal weight, the result is equal to several months.That is, weight loss - the process is quite long, and to first "do not fall", determine for yourself a good reason that will allow you to stay on the chosen path.And this is the first practical action you need to lose weight.
To get rid of health problems and prolong the years of life, to be more beautiful and to capture a pleasant view of the opposite sex, to be an example to follow your brothers.Write in the comments of your reasons, as you will not back down and move step by step to the goal.
Step 1: Proper nutrition.The right way to eat to lose weight
Regardless of the BMI, for everyone who decides to remove their stomach there are two general points.The first is a diet.That is, now you need to control what you eat, and most importantly, how much.It is necessary that energy consumption for body life support will exceed the amount of energy that comes with food.
Make sure you have breakfast.Therefore, the hormone system gets the desired mood for the day and reduces the risk of obesity development.Those who have a habit 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 always learn how to eat, when eating, at what time.There are tens of thousands of people under certain nutrition under supervision.Doctors see their hormone behavior, on tests and other indicators to detect how the endocrine system responds to calorie intake into the body.
We count calories.How many calories do you need a day to lose weight
Therefore, to start losing weight, you need to limit yourself to calories.This is a basic principle, basic!If you, of course, do not work in heavy production, require constant physical stress or not professional athletes.Then in normal mode, 300-500 kcal a day is definitely not possible!
First, we determine the cost of our energy needed for body life support.
1 Method: From the table to calculate energy costs by gender and age, select values and, given our normal physical activity, as well as the cost of digestion, we get the desired.Link to the table and calculation form below.
2 methods: it's easier, faster, but budget.We multiply our weight with 22 kcal needed for life support per kilogram.Let's say I have 80 kg * 22 = 1760 kcal.So, if I was going to eat a product (food) with a energy value of 1760 kcal, then I would not lose weight and would not gain weight.
But our goal is to lose weight and remove your stomach!Someone, to lose about half a kilo a week, requires 500 kilocalories a day.That is, it is necessary to reduce the daily diet by 300-500 kcal.My daily diet should be 1260 - 1460 kcal, and the whole body will be made from fat reserves in the stomach.Voila, we lose weight!
Until it doesn't happen as if you think you eat small calorie porridge for 200, but you don't take into account that it has a few tablespoons of sugar and a good piece of butter.Overall, porridge out 500 kcal.Then we will drink sweet tea with delicious cookies, and our breakfast will attract at 1000. The same thing can happen 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?"
To eat this to lose weight?We follow the food composition
It is also good for controlling food composition.Balanced and varied nutrition must meet the body's needs.And here everything is important protein, fat, carbohydrates, and fiber - the foundation of our food.Microelements, vitamins and various biologically active ingredients should also be present in the diet.
- Replace animal fats with vegetables and are in fish and seafood
- You need to take enough fruits and vegetables
- Need to use fiber everyday
- Priority must be chicken, fish and beef
- Make sure you contain low dairy products in a diet
- Nuts, seeds and cereals
The enemy of the normal weight.Sugar, salt and alcohol
When we lose weight good weight because, under the influence of restrictions and self -discipline, we have the opportunity to develop the right nutrition habits for the next time.For automatism, bring an understanding of what can be used and in what quantity, and what can't be in any way.
For example, during your diet you need to protect yourself from alcohol.This product is quite high -calorie and in addition to a strong stimulant appetite.We didn't notice how to eat big steaks with most potatoes under the snack.It will not work to remove the stomach.The rest, alcohol in one glass daily is not prohibited.
Everything cannot be in any situation, or when we lose weight, or when we get rid of extra pounds:
- Salt food
- Due to a lot of salt, you can also eat sausages, sausages, ham, bought dumplings and other finished products
- Enter sugar
- Sweet carbonated drinks are forbidden, as well as all juice
- Sweet pastries
- Trans-Fats are dangerous!Sausages, ice cream, bought pastries, chips, crackers and other delicious dirt - we forbade ourselves!
- Fast
I understand that all these foods are always around us and it is not possible to avoid it.But the main thing here is that the use of one product does not change to be constant and to be harmful to nutrition.Little and sometimes you can.
In the meantime, we lose weight, it is important for us how much we eat, which is the amount of calories.Every day, we cannot exceed 1800 kcal.And if you continue to eat sweet, salty and other foods, 1800 kcal will be typed already in the afternoon and it will be very difficult to live in the evening without food.
Diet must be safe
Described above is also a diet.Limit the number of calories up to 1500-1800 a day and eat what you like.You can lose weight from almost as fast as another diet with hard calorie restrictions and often unbalanced in the nutrients you need, monodietary.
Bellless, shameless, protein or carbohydrates - each has harmful health consequences.Some worsen the condition of the hair, skin and nails, causing hormone disruption, metabolic disorders, depression, constipation.The most famous diets in Ducan and Paleodita are recognized by the worst, most balanced and risky British Dietetologists.
The most confidence among nutritionists is the Mediterranean diet.It does not exclude all the macro elements needed, focusing on fruits, vegetables and seafood, chicken, olive oil (good, how it is), light cheese andSlightlyRed wine!I love it!
Step 2: Physical activity
The second prerequisite after limiting calories is physical activity and training.They not only burn a few hundred kilocalories that we spend as energy on physical activity (hand, foot, leaning, squats, walking), but also in certain ways we restructure our hormone systems to large energy consumption (sweating, breathing, heat emission).
Therefore, physical activity will reduce the time to lose weight to the goal.Take any opportunities to move!Do not use the elevator at home, go down and climb the stairs.Do you live high?Well, go up at least to the third, fifth floor, then call the elevator!
Go, open the window for ventilation, cover in another room, then vice versa.Sit on TV or computer, don't ask you to bring you a cup of coffee, but go alone, you can eat ten times on the way.The meaning is to include as much physical activity as possible.
Here's a great motivation to make sports part of life
I repeat: The presence of physical work has proven to expand life!
Aerobic load.Exercise for weight loss
To remove the stomach, the "in the newspaper" is not enough.First, it is necessary to connect basic exercises, which also work on the abdominal muscles and have a general strengthening effect on the body.When doing so, we focus on the muscles provided by the newspaper.
- "Squat."Feet on the shoulder wide, hands in front of you.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."Take an emphasis.Men: feet in socks, women: from knees.We bent our hands on the elbows, lower the body to the floor, then let go of our hands, back to its original position.10-30 times
- "Interesting" to men - Vis on a permanent bar.You need to tighten your body 5-10 times.Women can do a "horizontal pull", attracting to a low horizontal bar.
Add to do physical in fresh air.Walking faster is more physiological and more careful referring to joints than jogging.You can always find where to go.To the store, light, back with a bag.Go to work, walk to public transport.Only in a neighbor's house to a friend.
Therefore, certain metabolic processes are launched that increase the metabolic activity of muscle tissue.For this process, the body needs additional energy use.To do this, he uses an internal reserve and accumulates and begins to burn energy 24 hours a day.