Most often, reaching the mirror at home and once again dissatisfied or dissatisfied, we decide to take ourselves as soon as possible to lose weight, remove the bulging stomach and become a thin, beautiful and attractive person again.
To be beautiful, to put on your favorite dress, which was once the right or shirt, which became small in the waist for some reason and the button on the stomach closed-this is closed-this is our natural desire, which is parallel to the second service.We will not only become slimmer and appearance, but will also reduce the risks of achieving many serious diseases, as well as add additional years of life.
Therefore, according to statistics, the difference in life expectancy of women of the same age is about 5 years with a lifestyle, but different weight (more and normal)!So if you have extra weight, we immediately start losing weight and start reducing the stomach volume!But in order to not harm your health in the process of losing weight, you need to know some of its rules, which cannot be violated in any case.
For those who do not like to read a lot, I will present the main point in question-test:
- What should be done to lose weight?- You need correct, balanced diet with a certain range in calories and moderate physical activity
- And if I want to lose weight quickly?- Rapid weight loss means a strict range in calories.It is harmful to health and re -connects the work of the entire organism.After returning to the previous diet, weight is obtained at double speed
- My weight is very big.Can I lose weight?- Dietatics doctors will tell you a list of additional measures to lose weight for proper nutrition and physical activity.
How to lose weight
Let's go through theory.First you need to decide which weight you are in the category.This will help to understand whether the main remedies are necessary to reduce weight (proper nutrition and physical activity) to add more drug therapy.Or weight is so large 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 remedy for evaluation of body obesity levels and is calculated by the formula: body weight (kg), divided into height (M) in a square.(Example: Weight - 100 kg., Height - 2 m. BMI = 100/22= 25)
ButBMI 18.5 - 29,There is a diet, proper nutrition and physical activity to remove the stomach at home independently (if any) and to lose weight.We will talk about everything in more detail later.
ButBMI 30 - 39Proper nutrition and physical activity are also required, but thinking about the help of drug therapy with this weight is already meaningful.Important: All drugs have side effects, so only a doctor decides only on the beginning of taking and choosing the medicine.
ButIMT 40 or more.It is believed that it is already impossible to lose weight on its own with such weight.In this case, in the absence of contraindications, doctors offer to resort to help the help of barrioric surgery.With its help, weight loss is obtained 50–70% in the next two years.Then support it with all the same foods and physical exertion.
We are moving towards the goal
If you notice, in our calculator Bamoil, when the forecast to obtain normal weight, the result of several months can be released.That is, losing weight - the process is quite long, and first "don't leave", determine yourself a good reason that will allow you to stay on the chosen 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, to become more beautiful and catch the happiness of the opposite sex, to be an example to follow your relatives.Write your reason in the comments, due to which you will not come back and step by step for the target.
Step 1: Proper nutrition.How to eat right to lose weight
Despite BMI, for everyone who decided to remove their stomach, there are two common points.The first of them is a diet.That is, now you have to control what you eat, and most importantly, how much.It is necessary that the consumption of energy to support the life of the body will exceed the amount of energy coming with food.
Be sure to have breakfast.Therefore the hormonal system receives the desired mood for the day and reduces the risks of obesity development.People who have a habit, at night, on the contrary, the risk of obesity is very high.And even for those who rarely eat, but immediately, and even trying to swallow rapidly.
The study does not stop, scientists are constantly studying how to eat, when to eat, what time.There are thousands of people under a certain nutrition under supervision.Doctors look at the behavior of their hormones, on other tests and indicators how the endocrine system reacts to the intake of calories in the body.
We count calories.How much calories are required per day to lose weight
Therefore, to start losing weight, you need to limit yourself in calories.This is the main, basic principle!If you, of course, do not work in heavy production, continuous physical stress is required or not a professional athlete.Then in normal mode, it is definitely unable to do 300-500 kcal per day!
First of all, we determine our energy costs required for body life support.
1 method: To calculate energy cost according to your gender and age, select the price from the table, and, given our general physical activity, as well as the cost of digesting food, we get desired.Link to the table and the calculation form below.
2 method: It is simple, sharp, but approximate.We multiply our weight by 22 kcal to the life support of each kilogram.Suppose I have 80 kg * 22 = 1760 kcal.Therefore, if I eat products (food) with energy value of 1760 kcal in the day, I will not lose weight and increase weight.
But our goal is to lose weight and remove the stomach!A person, to lose about half a kilo per week, requires a shortage of 500 kg per day.,That is, it is necessary to reduce the daily diet to 300-500 kcal.My daily diet should be 1260 - 1460 kcal, and the rest of the body will be made from fat reserves on the stomach.Voila, we lose weight!
So that you do not feel like you have eaten a little calorie porridge for 200, but you do not keep in mind that it has many more teaspoon of sugar and a good piece of butter.Overall, the porridge came out of 500 kcal.Then we will drink sweet tea with delicious cookies, and will pull our breakfast to 1000.The same thing can occur in lunch and dinner.And at the end of the month, standing on the scales, we will be surprised: "Why am I not losing weight?"
To lose weight to eat it?We follow the creation of food
It is also good to control the structure of food.A balanced and diverse nutrition should meet the needs of the body.And here everything is important protein, fat, carbohydrates, as well as fiber - the basis of our food.Microlaments, vitamins and various biologically active substances should also be present in the diet.
- Change animal fat with vegetables and those who are in fish and seafood
- You need to consume enough fruits and vegetables
- It is necessary to use daily fiber
- Priority should be hen, fish and wheel meat
- Be sure to include low dairy products in the diet
- Nuts, seeds and whole grains
Enemies of normal weight.Chinese, salt and alcohol
The time when we lose weight, because under the impact of restrictions and self -ninda, we have the opportunity to develop a proper nutrition habit for the next time.For automatism, make sense of what can be used and in what quantity, and what can not happen in any way.
For example, during diet you need to protect yourself from alcohol.The product is quite high -chillori and in addition is a strong stimulant of hunger.We do not pay attention to how to eat a huge stake with a large portion of potatoes under the snack.This will never work to remove the stomach.The rest of the time, alcohol is not prohibited in the amount of a glass per day.
Everything else can not happen under any circumstances, nor when we lose weight, nor when we got rid of extra pounds:
- Salt
- Due to the large amount of salt, you can also eat sausage, sausage, ham, purchased dumplings and other prepared semi-product products.
- Add sugar
- Sweet carbonated drinks are banned, as well as all juices
- Sweet pastry
- Trans-cuts are dangerous!Sausage, ice cream, purchased pastries, chips, crackers and other delicious silent - we ban ourselves!
- 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 thing here is that one -time consumption of such products does not change in constant and becomes harmful to nutrition.A little bit and sometimes you can.
Meanwhile, we are losing weight, it is important for us how much we eat, that is, the total number of calories.Every day, we should not exceed 1800 kcal.And if you continue eating sweet, salty and other high -chillori foods, then 1800 kcal will already be typed by noon and it will be very difficult to stay in the afternoon without food.
Diet must be safe
The above is also a diet described above.Limit the number of calories to 1500-1800 per day and eat what you like.You can almost quickly lose weight from other diets with a hard restriction of calories and are often unbalanced in essential nutrients, so -monodiary.
Belless, shameless, protein or carbohydrates - each of them has its own dangerous health results.Some worsen the condition of hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Dukeon and Peliodita is the worst, unbalanced and risky by the British Association of Dietitologist.
The most confidence among nutritionists is the Mediterranean diet.It does not exclude all the necessary macro elements, fruits, vegetables and seafood, poultry meat, olive oil (what about it), light cheese and focus onLittlered wine!I love!
Step 2: Physical Activity
The second condition after limiting calories is physical activity and exercise.They not only burn several hundred kilorallies that we spend as energy with physical activity (hands, legs, tilt, squats, walk), but in a certain way we configure our hormonal system again for large energy consumption (sweating, breathing, heat release).
Thus, physical activity will reduce time to lose weight for the target.Use any opportunity to move!Do not use the lift at home, get down and climb the stairs.Do you live high?Well, at least third, wake up to the fifth floor, then call the lift!
Go, open the window for ventilation, locked in another room, then vice versa.Sit from TV or computer, don't ask you to bring a cup of coffee, but go yourself, you can eat ten times on the way.Meaning as much as possible to include physical activity.
Here is a great inspiration to make part of the game part of life
I repeat: The presence of physical exertion to expand life has proved!
Aerobic load.Exercise for weight loss
To remove the stomach, "on press" exercises are not enough.First, it is necessary to add basic exercises, which also work to the abdominal muscles and have a common strong effect on the body.When performing, we focus on the prepared muscles of the press.
- "Squat."Foot on the shoulder of width, hand in front of you.Squat for levels, while parallel to floor levels behind the thigh, is not necessary below.20-50 times
- "Push up."Emphasis on lying.Men: feet on socks, women: from knees.We bend our hands into the elbow, reduce the body parallel to the floor, then open our hands, return to the original position.10-30 times
- Men "pulling" - visuals on a certain bar.You need to tighten your body 5-10 times.Women can "horizontal bridges", which pulls on a less horizontal bar.
Add fresh air to physical exertion.Rapid walking is more physical and refers to joints than jogging with more restraint.You can always find where to go.For the store, light, back with bags.Going to work, walk for public transport.Just for friends in a neighbor house.
Thus, some metabolic processes are initiated that increase the metabolic activity of muscle tissue.For these processes, the body requires additional energy consumption.To do this, he uses internal, accumulated reserves and starts burning energy 24 hours a day.