Nutritionists recommendconstantly monitoring your weight. But not everyone succeeds in doing this. Extra pounds can grow for months or even years, and then people “suddenly” need to get rid of them urgently, for example, losing weight by summer or getting in shape quickly after the holidays…. And in any of these cases, an effective and safe “express method” for health is needed to lose weight.
Why does a person get fat
Excess weight is usually the result of a combination of two factors: excessive food intake, an inactive lifestyle. Others, less significant, are added to these components. Dietary imbalance, poor eating habits, irregular nutrition. . . .
Many office workers, for example, are "at risk". During the day, they do without liquid hot snacks, and in the evening they have a hearty dinner. The violation of the diet is usually a modern person with an active lifestyle and a constant lack of time for his own health.
Many people do better when they are stressed or depressed. At such moments, one needs to calm down in some way, to find a source of positive emotions. And often tasty (not always healthy) food is a very positive source. One catches problems - and, as a result, becomes fat. With prolonged depression, you can gain 20 kilograms, and 30, and even 50. .
Some people get fat even with the right balanced diet: due to some chronic illness or metabolic disorder. The most dangerous disease characterized by overweight is diabetes mellitus.
How to lose weight properly
There are some basic principles for losing weight properly at home. By adhering to them, you can quickly get rid of excess amounts without harming your health. The first thing to remember is that many of the foods we eat every day do particular damage to the figure. Such products include all kinds of smoked meat, sausages, pastries, fried and boiled potatoes, sweets. It is all desirable to exclude from the diet or reduce the consumption of such products as low as possible. So, instead of traditional factory sweets that, in addition to sugar, contain many harmful additives, it is best to eat fruits and dried fruits in moderation.
Another important principle is fractional nutrition. Instead of eating a heavy meal two or three times a day, it is worth dividing your daily diet into several meals. So between breakfast and lunch, it is recommended to have a snack with fruits or vegetables, you can drink yogurt or eat a little cottage cheese. The restaurant should not have a chocolate bar, fast food sandwich or baked goods.
Breakfast - not to be missed. It should consist of protein and carbohydrate foods. Lunch can be quite satisfying, but overeating while eating should also be avoided. It is best to divide the dinner into two or three meals. During the day, you need to drink plenty of clean water (at a rate of 30 milliliters per 1 kilogram of weight). A glass of water or kefir will help eliminate hunger between meals.
After adjusting your diet in this way, it would be nice to increase your physical activity. If it is not possible to visit the gym regularly, you can spend time walking (even short walks will have serious benefits) and / or do some initial exercises at home. Only by meeting the conditions listed, it is possible to lose weight 1-1. 5 kilograms or more still in a month, and also significantly improve health. And - it should be remembered that no diet pills can replace a normal healthy lifestyle.
Benefits and necessities of physical activity
Technological advances, designed to make everyday life easier for a person, free up as much time as possible, and have little acceptance of moving. Instead of using the free hours for walking, sports, travel and play with children, we spend them primarily in front of computers or TVs. As a result, there are several problems with the physical condition: the muscles weaken, the intensity of the blood circulation decreases. . . this results in a deficiency of nutrients in systems and organs, reduces immunity, and, of course, overweight.
Physical activity that compensates for a lack of body movement can be completely different and different from each other. You can do it at home, in the gym, on the water, on the mountain, in the snow - in nature or on the street. Exercises can be intense or extremely simple. The choice depends on lifestyle, physical fitness, age and human preferences.
The type of load is always chosen individually, but the safest and most dynamic exercise in the gym is under the supervision of specialists. For both man and woman, different sets of exercises are selected. A person's initial weight is also taken into account: you realize that there is some difference between training people, one of whom has to lose 30 kilograms, and the other - 10.
Physical exercise provides valuable benefits to the cardiovascular system. The heart muscles are strengthened, the walls of the vessels become more elastic, as a result the development of thrombosis and varicose veins is prevented, the pressure normalizes. In addition, during physical exercise, the body is saturated with oxygen, which improves the condition and function of all organs.
Sport improves the physical shape of the body, makes it stronger, more enduring, more attractive. When he has regular loads, a person becomes more relaxed, his coordination improves, brightness and grace appear in movements. At the same time, extra pounds disappear, the body becomes slim, fit. There are other benefits: playing sports increases immunity, helps normalize hormonal levels, helps maintain mood, get rid of sleep problems, and so on. The main thing is to correctly calculate your strength, and choose the appropriate load option for you.
How many kilograms can you lose weight?
The answer depends on the following important factors: initial parameters, lifestyle, state of health. If there is significant excess weight, moderate or severe obesity, the process can go on for a while. The more extra weight, the easier it is to “melt”. The hardest part is getting rid of the last 6-8 kilograms or normalizing the body, which is just “too mature with fat”.
In the first week of losing weight, too much fluid is lost, the weight can be reduced by 3-5 kilograms. The more intense the training, the higher the effectiveness of weight loss. Without much physical exercise, after releasing too many fluids, a person becomes lighter about 1-1. 5 kilograms per week. And a properly selected nutrition program by a specialist will greatly speed up the process of losing weight.
During a run or intense workout, you burn about 400 kilowatts in half an hour. This equates to about 45 grams in weight. But the process only begins 20 minutes after the start of the exercise. If you start it on an empty stomach, and the body has not just received calories, subcutaneous fat will start to disappear from the first minute, but doctors do not welcome this option. When calculating weight loss through daily workouts, you need to remember that if you do not adhere to the principles of proper nutrition and eat too high-calorie foods, then weight loss will not lead to the most active physical activity, but it will not helpbut with someone without recovery too quickly.
Who is losing weight and how much
The speed of the process depends on initial weight, age, diet and fitness choices, and health status. People under the age of 30 who are overweight and over 25 kilograms have started to take an active part in sports the fastest way to lose weight. In the first week, they may lose up to 7 kilograms. In the second week, the yield can be from 2 to 5 kilograms. In addition, the process slows down, but if you gain too much weight, about 2 kilograms per week will go away.
The most difficult process to lose weight is progressing among people who are slightly overweight, over 40 years of age. Reviews of people who are attached to their physical form suggest that the weight decreases 1-1. 5 kilograms in 1-2 weeks of weight loss, in the case of 3 and 4 weeks, it will go about 500 grams.
Weight loss records with strict diets
People with prohibitive weight set records. Some of them come in the Guinness Book of Records twice: first - as owners of the maximum weight, and then - as holders of weight loss records. Pennsylvania resident Rosalie Bradford weighed 544 kilograms, and in 6 years she lost 415 kg. Mexican Manuel Uribe weighed 587 kg, but in 7 years with the help of a therapeutic protein diet he lost 400 kilograms.
There are cases of weight loss striking speed. American Carol Wright lost 130 kilograms in 2 years: despite initially weighing 200. Her colleague David Smith lost 7 kilograms a month until he lost 180 kilograms out of 285.
Serious diets: benefit or harm
A strict diet leads to a sharp reduction in daily calorie intake. A special plan with a daily diet of 500-700 kilowatts is calculated. With such a diet, weight decreases very quickly: up to 1 kilogram per day. This is the only advantage of such techniques. There are many other disadvantages to strict diets:
Chronic gastrointestinal diseases are increasedAnother disadvantage of rigid diets is that they rarely lead to long-term results. After the stress exerted by the body during the diet, the lost kilograms quickly return, it is quite difficult to maintain a new shape. Should you resort to such an unreliable and dangerous technique?
5 iron rules the next 30 days
It is possible to lose weight significantly in 1 month. To get the maximum effect and without harming your health, you need to adhere to a few simple rules.
Drinking water
Start your morning with a glass of clean water. During the day, drink and drink water again. For work, study, walking, training - you need to take a bottle of water. You have to drink it - at will, out of thirst, immediately. Drinking often becomes your new healthy habit. Water balance is very important, and water helps temporarily eliminate hunger.
Eat healthy
To lose weight for a long time, this process must be based not on any diets, but on a balanced diet. To do this, overweight people should radically change their eating habits. Some, who decide to switch to proper nutrition, adhere to its principles in part. For example, they prepare healthy breakfasts and dinners for themselves, and during the day they have a bite to eat with unhealthy, very high-calorie food. But it is these snacks that can be neglected in every endeavor.
Eating right doesn't mean giving up fatty fried food at all, but it's best, if possible, to replace them with baked or steamed food. Use as little confectionery as possible, on holidays, and try to replace them with fruit (dried fruit) in everyday life. It is also best to reduce the consumption of regular store bread, and it is best to eliminate it completely.
Look at the regime
Extra pounds are the result not only of excessive calorie consumption, but also of irregular nutrition, sleep disturbances, and especially stress. If you follow the most convenient daily regimen, providing time for each meal and sleeping in it, and then strictly adhering to it, you can both speed up the process of losing weight and significantly improve quality of life.
Bog!
One has to move. It has already been said above that when you lose weight, you need to organize gym visits, jogging or classes at home. The rest of the time, too, you can't sit still for long. During the workday, if this type of activity is not related to physical activity, you should get up and warm up every half hour. It is best to walk where possible. At home too, you can’t sit up for hours in front of the TV. For some, having a dog that you have to walk with twice a day may be a good option, regardless of holidays, weekends and seasons.
Useful products
Fruits are essential in a balanced diet. Fermented milk products are considered an important component of: kefir, yogurt, fermented baked milk (with a low percentage of fat). The least calorie ones are lemons, watermelons, grapefruits.
Protein is essential for the health of the body. Low-calorie seafood is especially useful. The minimum calorie content is in porridge, cod, squid. Meat - Veal is recommended. Useful protein is present in beef liver, kidney, heart.
Healthy Diet Choices
Healthy eating should be enjoyable. Otherwise, it will be too difficult for anyone to adhere to its principles. With this in mind, nutritionists recommend the following options for breakfast:
- min-choirce (200 grams) + banana; cottage cheese
- (200 grams) + banana;
- any of the previous two dishes, instead of a banana, take a grapefruit, a raw apple or a baked apple with cinnamon; brown rice
- (200 grams) + banana;
- rye bread toast, bell pepper, lettuce, boiled egg, cucumber.
Daily Snack Options:
- Carrot Salad
- ; Fruit salad
- (100 grams); yogurt
- + half a grapefruit;
- slice of black bread + cheese;
- 200 grams of asparagus;
- 200 grams of smoothie; boiled egg
- + veal (100 grams).
Lunch options:
- buckwheat
- buckwheat or rice porridge + steamed cutlet + vegetables;
- 150 grams of steamed fish + broth; vegetable soup
- in broth + green peas;
- vegetable puree soup + bread;
- 100 grams of brown rice + baked red fish steak.
Dinner options:
- zlet
- with vegetables in the oven;
- cottage cheese casserole with dried fruit (200 grams); stewed vegetables
- (200 grams) + chicken fillet (100 grams);
- fish or chicken cutlet + steamed vegetables.
Expert opinion
Overall, there are only two approaches to losing weight.The first one is focusing on the result. One always begins to think that he is losing weight, that he rejects the usual tasty food, that he is forced to go in for sports, that he suffers another hardship: all for the sake of weight loss. Such people often go on the scales and are very disappointed if they do not see the desired numbers. This approach is associated with emotional stress and sometimes does more harm than good. Moreover, the result achieved with such hard work is almost always short-lived. Usually, after a victory, one relaxes with joy - and once again ceases to control his eating behavior. And this immediately affects her weight and volume. People who are in such a situation often gain their extra pounds faster than they lost them. It often happens that fat is placed on top of the previous head. This is extremely frustrating for the “results” and encourages them to build new achievements. They severely restrict their diet again, achieve gains again, celebrate them again, gain too much fat again and make themselves angry again. . .
Another approach is to decide to change one's lifestyle in general: to be active, healthy, strong. In this case, everything happens emotionally. After all, weight loss itself is not the goal, but new opportunities for a full-fledged person that opens it up. With this approach, it doesn’t matter how many grams or kilograms were consumed per week. So it is clear that with proper nutrition, physical form will return to normal or sooner. Harmful food loses all its attractiveness, and its physical activity, on the contrary, begins to attract, as it gives pleasure.
To control the process of losing weight, in this case, it is enough to set a person's key parameters before the beginning of his new life - and then, about once a month, to compare new indicators. leo.