Most of the time, approaching the mirror to home and once again dissatisfied or dissatisfied with our reflection, we finally decided to accept ourselves as soon as possible to lose weight, remove the protruding stomach and again become a slender, beautiful and attractive person.
To be beautiful, wearing your favorite dress, which was once right or shirt, which for some reason has become small at the waist and the stomach buttons stopped fixing it is our natural desire, which is parallel to another service.We will not be thin and more beautiful, but we will also reduce the risks of getting a series of serious illnesses, as well as adding additional years of life.
Therefore, 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 are overweight, we start losing weight and reduce the volume of the abdomen!But in order not to harm your health in the weight loss process, you need to know some of your rules, which in any case cannot be violated.
For those who do not like to read a lot, I will present the main points of the question:
- What needs to be done to lose weight?- You need the correct and balanced diet with a certain limitation in calories and moderate physical activity
- What if I want to lose weight quickly?- Rapid weight loss implies a strict limit on calories.This is harmful to health and reconfigates the work of the whole body.After returning to the previous diet, the weight is earned at a folded speed
- My weight is very large.Can I lose weight?- Dietary doctors will say a list of additional measures to reduce proper nutrition and physical activity.
How to lose weight
Let's go through the theory.First you need to decide which weight category you are.This will help you understand whether the main measures to reduce weight (nutrition and proper physical activity) are required to add more drug therapy.Or the weight is so great that only surgery will help reduce it.
The weight category with mathematical accuracy will help determine body mass index (BMI).BMI is the most convenient and accurate measure of body obesity assessment and is calculated by the formula: body weight (kg), divided into height (m), erected in a square.(Example: weight - 100 kg., Height - 2 meters. IMC = 100/22= 25)
NodeBMI 18.5 - 29,Everything required to remove the stomach independently at home (if any) and lose weight is a diet, proper nutrition and physical activity.We'll talk about everything in more detail later.
NodeBMI 30 - 39Proper nutrition and physical activity are also necessary, but with this weight it is worth thinking about the help of drug therapy.IMPORTANT: All medications have side effects, so only a doctor makes a decision about the beginning of making and choosing their own medicine.
NodeIMT 40 or more.It is believed that, with such weight, it is already impossible to lose weight on their own.In this case, doctors in the absence of against -indications offer to resort to the help of barium surgery.With your help, weight loss is reached by 50-70% over the next two years.Then support it with all the same diets and physical effort.
We are moving towards the goal
If you notice, in our Bamoil calculator, when the prognosis of normal weight, a result of several months may be issued.That is, losing weight - the process is quite long and, to first "not fall", determine itself a good reason that will allow you to remain on the chosen path.And this is the first practical action you need to start to lose weight.
To get rid of health problems and extend years of life, become more beautiful and take the enchanted looks of the opposite sex, to become an example to follow your relatives.Write in the comments your reason, because you will not retreat and step by step to the goal.
Step 1: Proper nutrition.How to eat right to lose weight
Regardless of IMC, for everyone who decided to remove the stomach, there are two general points.The first one is a diet.That is, now you will have to control what you eat and, most importantly, how much.Energy consumption for body life supports exceeds the amount of energy that comes with food.
Be sure to have breakfast.Therefore, the hormonal system gains the desired humor 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 trying to swallow faster.
Studies do not stop, scientists are constantly studying how to eat, when eating, what time.There are tens of thousands of people under a certain nutrition under supervision.Doctors analyze the behavior of their hormones, in other tests and indicators to track like the endocrine system reacts to calorie ingestion in the body.
We count calories.How much calories are necessary per day to lose weight
Therefore, to start losing weight, you need to be limited in calories.This is the main basic principle!If you, of course, do not work in heavy production, requiring constant physical stress or not a professional athlete.So in normal mode, 300-500 kcal a day is definitely unable to do!
Firstly, we determine our necessary energy costs for body life support.
1 Method: From the table to calculate energy costs according to your gender and age, select the value and, given our usual physical activity, as well as the cost of digesting food, we get the desired.Link to the table and the calculation form below.
2 Method: It is simpler, faster but approximate.We multiple our weight by 22 kcal necessary for the life support of each kilogram.Let's say I have 80 kg * 22 = 1760 kcal.Therefore, if on the day I eat products (foods) with an energy value of 1760 kcal, I will not lose weight and will not gain weight.
But our goal is to lose weight and remove the stomach!A person, to lose about half a kilo a week, needs a shortage of 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 rest of the body will be made of stomach fat reserves.Voila, we lose weight!
So that it didn't happen as if you think you ate a small calorie porridge for 200, but it doesn't take into account that it has several other spoons of sugar and a good piece of butter.In total, porridge came out at 500 kcal.So we drink sweet tea with delicious cookies, and our breakfast will pull 1000. The same can happen at lunch and dinner.And at the end of the month, standing on the scale, we will be surprised: "Why am I not losing weight?"
Eating this to lose weight?We follow the composition of the food
It is also good to control the composition of food.A balanced and diverse nutrition must meet the needs of the body.And here everything are important proteins, fats, carbohydrates, as well as fibers - the basis of our foods.Microelements, vitamins and various biologically active substances should also be present in the diet.
- Replace animal fats with plants and those in fish and seafood
- You need to consume sufficient fruits and vegetables
- It is necessary to use fiber daily
- The priority should be the meat of birds, fish and veal
- Be sure to contain low fat dairy products in the diet
- Nuts, seeds and whole grains
Normal weight enemies.Sugar, salt and alcohol
The time we lose weight additionally well because, under the influence of restrictions and self -discipline, we have the opportunity to develop the proper nutrition habit for the entire time.For automatism, bring the understanding of what can be used and how much and what can not be at all.
For example, during the diet, you need to protect yourself from alcohol.The product is quite high and, moreover, it is a strong appetite stimulant.We did not realize 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 in the amount of one glass a day is not prohibited.
Everything else cannot be under any circumstances, nor when we lose weight, nor when we get rid of extra pounds:
- Salty foods
- Due to the large amount of salt, you can also eat sausages, sausages, ham, purchased dumplings and other finished semi-finished products
- Add sugar
- Sweet carbonated drinks are prohibited, as well as all juices
- Sweets
- Trans fats are dangerous!Sausages, ice cream, bought cakes, chips, crackers and other delicious dirt - we ban!
- Fast food
I understand that all this food is constantly present around us and it will not be possible to avoid it.But the main one here is that consumption of a time of such products does not become constant and becomes harmful to nutrition.A little and sometimes you can.
Meanwhile, we are losing weight, it is important to us how much we eat, that is, the total number of calories.Per day, we should not exceed 1800 kcal.And if you continue to eat sweet, salty and other high foods, 1800 kcal will already be typed in half and it will be very difficult to live in the afternoon without food.
Diets must be safe
The one 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 fast as other diets with a strong calorie restriction and often unbalanced in the necessary nutrients, the so -called monodiarary.
No bell, shameless, protein or carbohydrate - each has its own dangerous health consequences.Some worsen the condition of hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, constipation.Ducan and Paleodite's most famous diet is recognized by the British Dietetologists Association, the worst, unbalanced and risky.
The most causing confidence among nutritionists is the Mediterranean diet.It does not exclude all necessary macro elements, concentratesA littleRed wine!I like!
Step 2: Physical Activity
The second prerequisite after limiting calories is physical activity and exercises.Not only do they burn several hundred kilocalories that we spend as energy in physical activity (movement with hands, legs, slope, squats, walking), but also in a way, we reconfigure our hormonal system for high energy consumption (sweating, breathing, heat release).
Thus, physical activity will significantly reduce time to lose weight to the goal.Use any opportunity to move!Do not use the elevator at home, go down and climb the stairs.Do you live loudly?Well, go up at least for the third, fifth walk, then call the elevator!
Go, open the window for ventilation, close in another room and then vice -versa.Feel on TV or computer, don't ask you to bring 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 the sport part of life
I repeat: The presence of physical effort has been proven to extend life!
Aerobic loads.Weight loss exercises
To remove the stomach, the "press" exercises are not enough.First, it is necessary to connect basic exercises, which also develop the abdominal muscles and have a general strengthening effect on the body.Upon acting, we focus our attention on the prepared muscles of the press.
- "squats".Legs on the wide shoulder, hands in front of you.Squar 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 the emphasis on.Men: Legs in the socks, women: from the knees.We folded our hands on the elbows, lowered the body parallel to the floor and then thin our hands, return to the original position.10-30 times
- “Pulling up” to men - seen in a fixed bar.You need to tighten your body 5 to 10 times.Women can make “horizontal pulls”, pulling themselves in a low horizontal bar.
Add to physical effort to fresh air.Quick walk is more physiological and more in moderation refers to joints than running.You can always find out where to go.For the store, light, back with bags.Going to work, move to public transportation.Only in a neighboring house for friends.
Thus, certain metabolic processes are launched that 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.