Most often, approaching the mirror at home and once again dissatisfied or dissatisfied with our reflection, we finally decide to deal with ourselves as soon as possible to lose weight, remove the bulging stomach and become a slender, beautiful and attractive person again.
Being beautiful, to wear your favorite dress, which was once right or a shirt, which for some reason became small in the waist and the buttons of the stomach stopped attaching-this is our natural desire, which is parallel to another service.Not only will we become more thin and more beautiful, but we will also reduce the risks of getting a number of serious illnesses, as well as add extra years.
Thus, according to statistics, the difference in the life expectancy of women of the same age, one way of life, but with different weights (excess and normal) is about 5 years!So if you have excess weight, we urgently start to lose weight and reduce the volume of the abdomen!But in order not to harm your health in the process of weight loss, you need to know some of its rules, which in any case cannot be violated.
For those who do not like to read a lot, I will present the main points in the question of the question:
- What should be done to lose weight?- You need the right, balanced diet with a certain calorie restriction and moderate physical activity
- And if I want to lose weight quickly?- Rapid weight loss implies a strict calorie limit.This is harmful to health and reconfigures the work of the whole body.After returning to the previous diet, the weight is obtained with a double speed
- My weight is very big.Can I lose weight?- Dietetics doctors will tell you a list of additional weight loss measures to proper nutrition and physical activity.
How to lose weight
Let's go through the theory.First you have to decide which weight category you are.This will help to understand whether the main weight loss measures (proper nutrition and physical activity) are required to add more drug therapy.Or the weight is so big that only the surgery will help reduce it.
The weight category with mathematical accuracy will help determine the body mass index (BMI).ITM is the most convenient and accurate measure to evaluate the level of obesity of the body and is calculated by the formula: body weight (kg), divided into height (m), raised to square.(Example: Weight - 100 kg., Height - 2 meters. ITM = 100/22= 25)
AtBMI 18.5 - 29,All that is needed to remove the stomach at home independently (if any) and lose weight is a diet, proper nutrition and physical activity.We will talk about everything more detailed.
AtBMI 30 - 39Proper nutrition and physical activity are also needed, but with this weight it is now worth considering the help of drug therapy.Important: All medicines have side effects, so only a doctor decides to start taking and choose the medicine itself.
AtIMT 40 or more.It is believed that with such a weight it is no longer possible to lose weight yourself.In this case, doctors in the absence of contraindications suggest that they resort to the help of bariory surgery.With its help, weight loss is achieved by 50-70% over the next two years.Then support it with the same diets and exercise.
We are moving toward the target
If you notice, in our Bamoil calculator, when the prognosis for normal weight can be issued a result equal to several months.That is, the weight loss - the process is quite long and to be "do not fall", determine for yourself for a good reason that will allow you to remain the selected path.And this is the first practical action to start weakening.
To get rid of health problems and to extend years of life, to become more beautiful and to catch the admiring looks of the opposite sex, to become an example of following your relatives.Write in the comments the reason why you will not retreat and you will go step by step to the target.
Step 1: Eating properly.How to eat properly to lose weight
Regardless of the BMI, there are two common points for anyone who decided to remove their stomach.The first of these is a diet.That is, you will now have to control what you eat and the most important thing - how much.It is necessary for the consumption of energy for the vital support of the body to exceed the amount of energy that comes with food.
Don't forget to have breakfast.Thus, the hormonal system acquires the desired mood for the day and reduces the risk 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 and even try to swallow faster.
Studies do not stop, scientists are constantly learning how to eat, when to eat, at what time.There are tens of thousands of people under a certain meal under supervision.Doctors view the behavior of their hormones, other tests and indicators to track how the endocrine system responds to calorie intake.
We count calories.How many calories are needed per day to lose weight
So, to start weakening, you need to limit yourself to calories.This is the main, basic principle!If, of course, you do not work in heavy production, requiring constant physical stress or not a professional athlete.Then in normal mode 300-500 kcal a day is definitely not able to do!
First, we determine our energy costs necessary for the vital support of the body.
1 method: From the energy calculation table in accordance with your gender and age, choose the value and, given our usual physical activity, as well as the cost of digestion of food, we get the desired.Link to the table and the form for calculation below.
Method 2: It is a simpler, faster, but approximate.We multiply our weight by 22 kcal needed for the vital support of each kilogram.Let's say I have 80 kg * 22 = 1760 kcal.So if I eat products (food) with an energy value of 1760 kcal on the day, then I will not lose weight and I will not gain weight.
But our goal is to lose weight and remove the stomach!A person to lose about half a pound a week needs a shortage of 500 kilocalories a daySThat 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 stores.War, we lose weight!
So this did not happen as if you think you ate a little calorie porridge for 200, but do not consider that there are a few tablespoons of sugar and a good piece of butter.A total mess came out with 500 kcal.Then we will drink sweet tea with delicious cookies, and our breakfast will be pulled to 1000. The same can happen at lunch and dinner.And at the end of the month, standing on the scales, we will be surprised, "Why don't I lose weight?"
Eat this to lose weight?We follow the composition of the food
It is also good to control the composition of the food.A balanced and varied diet should meet the needs of the body.And here everything is important proteins, fats, carbohydrates, and fiber - the basis of our food.The diet should also include trace elements, vitamins and various biologically active substances.
- Replace animal fats with vegetables and those in fish and seafood
- You should consume enough fruits and vegetables
- You need to use fiber daily
- The priority should be the meat of poultry, fish and veal
- Remember to contain low fat dairy products in the diet
- Nuts, seeds and whole grains
Enemies of normal weight.Sugar, salt and alcohol
The time when we lose weight further, because under the influence of restrictions and self -discipline, we have the opportunity to develop a habit of proper nutrition for all the following time.For automatic, bring an understanding of what can be used and in what quantity and what cannot be in any way.
For example, you should protect yourself from alcohol during the diet.The product is quite high in calories and in addition is a strong appetite stimulant.We do not notice how to eat a huge steak with most potatoes under breakfast.It will never work to remove the stomach.For the rest of the time, alcohol in the amount of one glass a day is not forbidden.
Everything else cannot be under any circumstances, neither when we lose weight, nor when we get rid of extra pounds:
- Salty food
- Due to the large amount of salt, you can also eat sausages, sausages, ham, purchased dumplings and other completed semi-finished products
- Add sugar
- Sweet carbonated drinks are prohibited as well as all juices
- Sweet sweets
- Transmans are dangerous!Sausages, ice cream, purchased sweets, chips, cookies and other delicious pebbles - we are forbidden!
- Fast food
I understand that all this food is constantly present around us and it will not be possible to avoid.But the main thing here is that the consumption of such products once does not become permanent and becomes harmful to nutrition.A little and sometimes you can.
In the meantime, we lose weight, it is important for us how much we eat, that is, the total number of calories.We should not exceed 1800 kcal daily.And if you continue to eat sweet, salty and other high -calorie foods, 1800 kcal will be introduced by noon and it will be very difficult to live in the afternoon without food.
Diets must be safe
The above is also a diet.Limit the number of calories to 1500-1800 per day and eat what you like.You can lose weight from it almost as quickly as other diets with severe calorie restriction and often unbalanced in the necessary nutrients, the so -called monodic.
Bell, shameless, protein or carbohydrates - each has its own dangerous health effects.Some worsen the condition of hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Dukan and Paleodite are recognized by the British Association of Nutritionists, the oldest, unbalanced and risky.
The assembly of trust among nutritionists is the Mediterranean diet.It does not exclude all the necessary macro elements, focuses on fruits, vegetables and seafood, poultry meat, olive oil (well, what about it), light cheese andA littleRed wine!I like it!
Step 2: Physical activity
The second prerequisite after limiting calories is physical activity and exercise.Not only do they burn several hundred kilocalories that we spend as energy for physical activity (movement with hands, legs, tilting, squats, walking), but also in a certain way to reconfigure our hormonal system to high energy consumption (sweating, breathing, release of heat).
In this way, physical activity will significantly reduce the weakening time of the target.Use every opportunity to move!Do not use the elevator at home, go down and climb the stairs.Do you live high?Well, get up to the third, fifth floor, then call the elevator!
Go, open the ventilation window, close in another room, then back.Sit by the TV or computer, do not ask you to bring you a cup of coffee, but go alone, you can eat ten times along the way.The importance is to include as much physical activity as possible.
Here's a great motivation to make a sport part of life
I repeat: it has been proven that the presence of physical exertion prolongs life!
Aerobic loads.Weight loss exercises
To remove the stomach, the "press" exercises are not sufficient.First, it is necessary to connect the basic exercises that also develop the abdominal muscles and have a common strengthening effect on the body.When introduced, we concentrate attention on the prepared muscles of the press.
- "squat."Legs of the width shoulder, arms in front of you.Squat to the level until the back of the thigh is parallel to the floor level, not necessary below.20-50 times
- "Push -ups."Take the focus.Men: Socks, Women: Knee.We bend our hands into our elbows, lower the body parallel to the floor, then unbutton our hands, return to the original position.10-30 times
- "Pull up" to men - VIS on a fixed tape.You need to tighten your body 5-10 times.Women can make "horizontal pulling" by drawing on a low horizontal strip.
Add to the physical exertion in the fresh air.Quick walking is more physiologically and more savvy refers to joints than jogging.You can always find where to go.To the store, the light, back with bags.Going to work, go to public transport.Right in a neighboring house of friends.
In this way, some 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, accumulated reserves and begins to burn energy 24 hours a day.