Most of the time, approaching the mirror at home and once again unhappy or unhappy with our reflection, we finally decide to take on ourselves as soon as possible to lose weight, remove the expanded stomach and become a slim, beautiful and attractive person.
To be beautiful, to put your favorite dress, which was once right or a shirt, which for some reason became small in the middle and the stomach buttons stopped fastening-this is our natural desire, which along with another service.We will not only become weaker and more beautiful, but also reduce the dangers of acquiring certain serious illnesses, as well as for additional years.
So, according to statistics, the difference in life expectancy of women of the same age, a way of life, but with different weights (excessive and normal) is about 5 years!So, if you are overweight, we are urgently starting to lose weight and reduce abdominal volume!But in order not to hurt your health in the weight loss process, you need to know some of its rules, which in any case cannot be violated.
For those who do not want to read much, I will present the main points to the questionnaire:
- What needs to be done to lose weight?- You need proper, balanced diet with a certain calorie restriction and moderate physical activity
- And if I want to lose weight quickly?- Rapid weight loss involves a strict calorie threshold.This is harmful to health and redefines the work of the whole body.After returning to previous diet, weight is gained at a double speed
- My weight is very big.Can I lose weight?- Dietetics will tell you a list of additional measures to reduce weight in proper nutrition and physical activity.
How to lose weight
Let's go through the theory.First you have to decide which weight class you are.This will help to understand whether the main measures to reduce weight (proper nutrition and physical activity) are essential to add more pharmaceutical treatment.Or the weight is so great that only surgery will help reduce it.
The weight category with mathematical precision will help to determine the Body Mass Index (BMI).BMI is the most convenient and accurate measure of evaluation of the level of obesity of the body and is calculated by the type: body weight (kg), divided into height (m), erected into a square.(Example: Weight - 100 kg, height - 2 meters BMI = 100/22= 25)
ToBMI 18.5 - 29,All you need to independently remove the stomach at home (if any) and lose weight is a diet, proper nutrition and physical activity.We will talk about everything in more details later.
ToDomon 30 - 39Proper nutrition and physical activity are also required, but with this weight it is already worth considering the help of pharmaceutical treatment.Important: All medicines have side effects, so only one doctor decides to start taking and choosing the drug itself.
ToImt 40 or more.It is believed that with such a weight it is already impossible to lose weight on your own.In this case, doctors in the absence of contraindications offer to resort to the help of hearing aid surgery.With its help, weight loss is achieved by 50-70% in the next two years.Then support it with all the same diets and physical activity.
We are moving toward the target
If you notice, in our calculator, when the prognosis of achieving normal weight can be issued equal to several months.That is, the weight loss - the process is large enough, and to first "do not fall", determine yourself a good reason that will allow you to 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 expand the years of life, become more beautiful and catch the pleasant eyes of the opposite sex, to become an example to follow your relatives.Write your speech in comments, which will not you back down and move step by step towards the goal.
Step 1: Proper diet.How to eat right to lose weight
Regardless of the BMI, for all those who decided to remove their stomach, there are two general points.The first of them is a diet.That is, now you need to check what you eat, and most importantly, how much.It is necessary for energy consumption to support body life to exceed the amount of energy coming with food.
Make sure you have breakfast.Thus, the hormonal system gains the desired mood for the day and reduces the dangers of the development of obesity.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, even try to swallow faster.
Studies do not stop, scientists are constantly studying how to eat, when to eat, at what time.There are tens of thousands of people under a certain diet under supervision.Doctors examine the behavior of their hormones in other tests and markers to follow how the endocrine system reacts to calorie intake.
We count the calories.How many calories do you need per day to lose weight
So, in order to start losing weight, you need to limit yourself to calories.This is the main, basic principle!If, of course, do not work in heavy production, requiring steady physical stress or not a professional athlete.Then, in normal mode, 300-500 kcal per day are definitely unable to do!
First, we determine our energy costs required to support body life.
1 Method: From the table for calculating energy costs according to your gender and age, choose the value and, given our usual physical activity as well as the cost of digestion, we have the desired.Link to the table and calculation form below.
2 Method: It is simpler, faster, but approximate.We multiply our weight by 22 kcal needed to support life in each kilogram.Let's say I have 80 kg * 22 = 1760 kcal.So, if I eat products (food) at 1760 kcal on the day, then I will not lose weight and gain weight.
But our goal is to lose weight and remove the stomach!A person, to lose about half a kilo per week, needs a shortage of 500 kilocalories a day.That is, it is necessary to reduce 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 doesn't happen as if you thought you ate a small calorie porridge for 200, but you don't take into account that it has many spoons of sugar and a good piece of butter.In total, the porridge came out of 500 kcal.Then we will drink sweet tea with delicious cookies and our breakfast will pull at 1000. The same thing can happen at lunch and dinner.And at the end of the month, he stands on the scales, we will be surprised, "Why don't I lose weight?"
To eat it to lose weight?We follow the composition of the food
It is also good to control the composition of food.A balanced and different diet must meet the needs of the body.And here everything is important proteins, fats, carbohydrates, and fibers - the base of our food.Micro values, vitamins and various biological active substances should also be available in the diet.
- Replace animal fats with vegetables and those found in fish and seafood
- You have to consume enough fruits and vegetables
- It is necessary to use fibers everyday
- Priority should be poultry, fish and beef meat
- Make sure you have low low -use dairy products on diet
- Nuts, seeds and whole grains
Enemies of normal weight.Sugar, salt and alcohol
The time we lose weight extra good, because, under the influence of restrictions and self -discipline, we have the opportunity to develop a habit of proper nutrition all the next time.For automation, bring understanding what can be used and in what quantity and what may not be in any way.
For example, during diet you need to protect yourself from alcohol.The product is quite high -and in addition it is a powerful appetite stimulant.We do not notice how to eat a huge steak with much potato under the snack.It will never work to remove the stomach.The rest of the time, alcohol in the amount of one glass per day is not prohibited.
Everything else can be in no way, neither when we lose weight, nor when we get rid of extra pounds:
- Salted food
- Due to the large amount of salt, you can also eat sausages, sausages, ham, purchased pasta and other finished semi-finished products
- Add sugar
- Sweet carbonated drinks are forbidden as well as all juices
- Sweet sweet
- Trans-fats are dangerous!Sausages, ice cream, pastries, chips, crackers and other delicious muck - we ban ourselves!
- Fast food
I understand that all these foods are constantly present around us and it will not be possible to be avoided.But the main thing here is that eating one year of such products is not converted to stable and becomes harmful to nutrition.A little bit and sometimes you can.
In the meantime, we lose 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 sweets, savory and other foods high in covers, 1800 kcal will already be typed at noon and it will be very difficult to live in the afternoon without food.
Diets must be safe
The above described is also a diet.Limit the number of calories up to 1500-1800 a day and eat whatever you like.You can lose weight from it almost as fast as other diet with hard calorie restriction and often imbalanced in the necessary nutrients, So -Called Monodietary.
Waterproof, shameless, protein or carbohydrates - each of them has its own dangerous consequences for health.Some aggravate the condition of hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Ducan and Paleodita are recognized by the British Dietitian Association the worst, unbalanced and dangerous.
The biggest confidence among nutritionists is the Mediterranean diet.It does not exclude all the necessary macroeconomic elements, focuses on fruits, vegetables and seafood, poultry meat, olive oil (well, what about it), light cheese andLittleRed wine!I like it!
Step 2: Physical activity
The second prerequisite after calorie reduction is physical activity and exercises.Not only several hundred kilocalories are burned that we spend as energy on physical activity (motion with hands, feet, slope, squatting, walking), but also somehow remodeling our hormonal system to high energy consumption (sweating, breathing, heat release).
Thus, physical activity will significantly reduce the time to lose weight on the target.Use every opportunity to move!Do not use the lift at home, descend and climb the stairs.Do you live high?Well, get up at least on the third, fifth floor and then call the lift!
Go, open the window for ventilation, close in another room, then inversely.Sit next to the TV or computer, don't ask you to bring you a cup of coffee, but go to yourself, you can eat ten times on the road.The point is to include as much physical activity as possible.
Here is a great motivation to make a sporting part of life
Repeat: The presence of physical activity has been shown to extend life!
Aerobic loads.Exercises for weight loss
To remove the stomach, the "type" exercises are not enough.First, it is necessary to connect basic exercises, which also process abdominal muscles and have general body reinforcement in the body.When execution, we focus on the prepared muscles of the type.
- "Squat."The legs on the shoulder width, the hands in front of you.The squat at the level, while the back of the thigh is parallel to the floor level, below is not necessary.20-50 times
- "Push -ups."Take the emphasis lies.Men: Legs in socks, women: from knees.We bend our hands to the elbows, lower the body parallel to the floor and then unfold our hands, return to the original position.10-30 times
- "pull up" to men - Vis in a fixed bar.You have to tighten your body 5-10 times.Women can make a "horizontal attraction" by pulling on a low horizontal bar.
Add physical exercise to fresh air.Fast walking is more normal and more sparingly refers to the joints than jogging.You can always find where to go.In the store, light, back with bags.Going to work, walk in public transport.Just in a neighboring house to friends.
Thus, some metabolic processes that increase the metabolic activity of the muscle tissue begin.For these processes, the body needs additional energy consumption.To do this, it uses internal, accumulated stocks and begins to burn 24 hours a day.