Nutritionists recommend that you monitor your weight frequently. But not everyone can succeed. The extra pounds may last for months or even years, and then people "suddenly" need to get rid of them urgently, for example, to lose weight in the summer or quickly get back in shape after the holidays. . . And in any of these situations, you need an effective and safe healthy "weight loss method. "
Why does a person get fat
Usually, a combination of two factors can lead to overweight: eating too much and being sedentary. Other less important elements will be added to these components. Unbalanced diet, bad eating habits, malnutrition. .
For example, there are many "at risk" office workers. During the day, they do not have hot liquid snacks, and at night they have a hearty dinner. Eating violations are usually characteristic of modern people, who have an active lifestyle and continue to lack their own healthy time.
Many people get better when they are stressed or depressed. At such moments, a person needs to calm down in some way and find the source of positive emotions. Usually, delicious food (not always healthy) becomes so fast. A person "grabs" the problem and gains weight. In a long-term depression, you can increase 20 kg, increase 30 kg, or even 50 kg.
Some people gain weight even if they eat a balanced diet: due to certain chronic diseases or metabolic disorders. The most dangerous disease characterized by being overweight is diabetes.
How to lose weight correctly
There are several basic principles for proper weight loss at home. By using them consistently, you can quickly get rid of excess fat without harming your health. The first thing to remember is that many of the foods we eat every day are particularly harmful to the human body. These products include various smoked meats, sausages, pastries, fried and boiled potatoes, and sweets. All of these are in the hope of excluding from the diet or reducing the consumption of listed products to a minimum. Therefore, it is best to eat fruits and dried fruits in moderation for traditional factory candies that contain many harmful additives in addition to sugar.
Another important principle is fractional nutrition. Instead of eating two or three large meals a day, it is better to divide your daily diet into several meals. Therefore, between breakfast and lunch, it is recommended to pair fruits or vegetables as a snack, drink yogurt or eat some cheese. Snacks should not contain chocolate, fast food sandwiches or baked goods.
Breakfast-not to be missed. It should include protein and carbohydrate foods. Lunch can meet your needs, but you should also avoid overeating during lunch. Dinner is best divided into two or three receptions. During the day, you need to drink a lot of water (30 ml per kilogram). A glass of water or kefir will help eliminate hunger between meals.
After adjusting your diet in this way, it will be nice to increase your physical activity. If you can’t go to the gym regularly, you can take time to take a walk (even a short walk will bring great benefits) and/or do basic exercises at home. Merely meeting the listed conditions, within a month can lose 1-1. 5 kg or more of weight, and can significantly improve health. And-it should be remembered that there is no diet pill that can replace a normal healthy lifestyle.
The benefits and necessity of physical exercise
Technological advancement aims to make a person’s daily life easier and free him up as much time as possible, which has led to the fact that most people’s actions become unacceptable. Instead of spending our free time on walking, sports, traveling, and playing with children, we spend most of our time in front of the computer or TV. As a result, there are many physical problems: muscle weakness, reduced blood circulation. . . This leads to lack of nutrition in the system and organs, reduced immunity, and of course, weight also increases.
The physical activities that make up for the lack of physical activity can be completely different or different from each other. You can be at home, in the gym, on the water, on the mountain, on the snow-in nature or on the street. Exercise can be intense exercise or very simple exercise. The choice depends on the individual's lifestyle, physical fitness, age and preferences.
The load type is always selected individually, but the safest and most dynamic method is to exercise in the gym under the guidance of experts. For men and women, different sets of exercises were selected. Also consider a person’s initial weight: you know for yourself that there are some differences between the trainers, one of them needs to lose 30 kg, and the other needs to lose 10 kg.
Physical exercise has brought immeasurable benefits to the cardiovascular system. The myocardium is strengthened and the blood vessel walls become more elastic. As a result, thrombosis and the development of varicose veins are prevented, and the pressure returns to normal. In addition, during physical exercise, the human body is full of oxygen, which leads to the improvement of the condition and work of all organs.
Exercise can improve the body shape of the body, making it stronger, more durable, and more attractive. Under a regular load, a person becomes more dexterous, has improved coordination, and appears light and elegant in movements. At the same time, the excess weight disappeared and the body became slim and healthy. There are other benefits: participating in sports can enhance immunity, help normalize hormone levels, help maintain a cheerful mind, and eliminate sleep disorders. The most important thing is to correctly calculate your strength and choose the appropriate load option for you.
How many kilograms can you lose?
The answer depends on the following important factors: initial parameters, lifestyle, health status. If you are overweight, it indicates that the obesity is at a moderate or severe stage, and the process may progress rapidly over a long period of time. The more excess weight, the easier it will "melt". The most difficult thing is to get rid of the last 6 to 8 kilograms or normalize the body, while the body is only a little bit "full of fat".
In the first week of weight loss, excess water will be lost and weight will be reduced by 3-5 kg. The more intense the training, the higher the weight loss effect. With minimal physical exertion and release of excess fluid, a person can lose about 1-1. 5 kg of weight per week. A nutritional plan correctly selected by experts will greatly speed up the weight loss process.
During running or strenuous exercise, burn about 400 calories in half an hour. This corresponds to a weight of approximately 45 grams. But this process only starts 20 minutes after the start of the exercise. If you start taking it on an empty stomach, and your body will not just take in calories, the subcutaneous fat will disappear in the first minute, but doctors do not welcome this option. When calculating weight loss through daily exercise, it must be remembered that if you do not follow proper nutrition principles and consume too much high-calorie food, then even the most active physical exercise will not cause weight loss, but will only helpOne person does not recover too quickly.
Who is losing weight and how much weight
The speed of this process depends on initial weight, age, diet and exercise choices, and health status. The fastest losers are those under 30 years old and weighing more than 25 kilograms. They have begun to actively engage in sports. In the first week, they may lose as much as 7 kg. In the second week, the result may be 2 to 5 kg. In addition, the process will slow down, but if you weigh too much, you will lose about 2 kg per week.
The most difficult process of losing weight among people over 40 and overweight is in progress. Reviews of people who exercise in physical form indicate that in the 1-2 weeks of weight loss, the weight loss is 1-1. 5 kg, and in the 3rd and 4th weeks, the weight loss is about 500 grams.
Strict diet and weight loss record
Records are set by people who are overweight. Some of them have entered the Guinness World Records twice: first-as the owner of the largest weight, and second-as the owner of the weight loss record. Rosalie Bradford, a resident of Pennsylvania, weighed 544 kg and lost 415 kg in 6 years; Manuel Uribe, a Mexican, weighed 587 kg, But with the help of 7 years of therapeutic protein diet, she lost 400 kg.
There is an amazing speed to lose weight. American Carol Wright managed to lose 130 kg in 2 years: even though she initially weighed 200 kg. Her compatriot David Smith lost 7 kg a month until he lost 180 kg from 285.
Serious diet: pros and cons
Strict eating habits can lead to a sharp drop in daily calorie intake. A special plan is calculated based on 500-700 calories in the daily diet. Through this diet, the weight will drop rapidly: up to 1 kg per day. This is the only advantage of this type of technology. There are many disadvantages of strict diet:
- Exacerbation of chronic gastrointestinal diseases; Digestive system diseases may develop;
- The condition of skin, hair and nails deteriorated;
- Deterioration of emotional state due to lack of nutrition.
Another disadvantage of strict diets is that they rarely lead to long-term results. In the process of eating, after the body is under stress, the lost kilograms will quickly recover, and it is difficult to maintain a new state. Should you adopt this unreliable and dangerous technology?
5 iron rules for the next 30 days
may lose weight significantly within 1 month. In order to get the maximum effect and not harm your health, you must follow some simple rules.
Drink water
Start your morning with a glass of water. Drink water again all day long. In order to work, study, walk, and train, you need to drink a bottle of water. You need to drink it immediately, as you please. Regular drinking will quickly become your new healthy habit. Water balance is very important. In addition, water helps to temporarily eliminate hunger.
Eat healthy
To truly lose weight for a long time, this process must not be based on any diet, but on a balanced diet. For this reason, overweight people should fundamentally change their eating habits. Some people decide to switch to proper nutrition, only partially complying with its principles. For example, they prepare healthy breakfast and dinner for themselves, and they eat unhealthy, high-calorie foods all day long. But these snacks can offset all efforts.
Eating right does not mean giving up high-fat fried foods altogether, but if possible, it is best to use baked or steamed foods instead. Minimize the use of candies during the holidays, and try to replace candies with fruits (dried fruits) in daily life. It is also preferable to reduce the consumption of conventionally stored bread, and it is preferable to completely eliminate it.
Compliance with the system
The extra pounds are not only the result of excessive calorie consumption, but also include abnormal nutrition, sleep disorders, and especially stress. If you develop the most convenient daily health regimen in which all meals and sleep times are arranged, and then strictly followed, you can speed up the weight loss process and significantly improve the quality of life.
Move!
A person needs to move. As mentioned above, while losing weight, you need to organize visits to the gym, jogging or home class. The rest of the time, you cannot stand still for a long time. During the working day, if the type of activity has nothing to do with physical activity, you should get up and warm up every half an hour. It is best to walk as much as possible. At home, you cannot sit in front of the TV for hours. For some people, regardless of holidays, weekends and seasons, having a dog that needs to walk twice a day may be a good choice.
Useful products
Fruits are essential for a balanced diet. Fermented milk products are considered to be an important part of it: kefir, yogurt, fermented baked milk (low fat content). The lowest calories are lemon, watermelon, and grapefruit.
Protein is essential for good health. Low-calorie seafood is particularly useful. The minimum calorie content is cod, cod, and squid. Meat-Veal is recommended. Useful proteins are found in beef liver, kidney, and heart.
Healthy eating choices
Healthy eating should be pleasant. Otherwise, it will be difficult for anyone to observe its principles. With this in mind, nutritionists recommend the following breakfast options:
- Oatmeal (200g) + banana;
- Cheese (200g) + banana;
- Either one of the first two dishes replaces bananas, using grapefruit, raw apples or cinnamon baked apples;
- Brown rice (200g) + banana;
- Rye bread toast, sweet pepper, lettuce, boiled egg, cucumber.
Daily snack options:
- Carrot Salad;
- Fruit salad (100g);
- Yogurt + half a grapefruit;
- A slice of black bread + cheese;
- 200 grams of asparagus;
- 200 grams of smoothie;
- Boiled eggs + veal (100 grams).
Lunch options:
- Buckwheat or rice porridge + steamed meat pie + vegetables;
- 150 grams of steamed fish + soup;
- Tonga with mung bean and vegetable soup;
- Vegetable puree soup + bread;
- 100 grams of brown rice + grilled red fish steak.
Dinner options:
- Omelet with vegetables in the oven;
- Cheese casserole and dried fruit (200 grams);
- Stewed vegetables (200g) + chicken fillet (100g);
- Fish or chicken patties + steamed vegetables.
Expert opinion
In general, there are only two ways to lose weight.
The first is to focus on the results. A person starts to think that he is losing weight, refuses the usual delicious food, forces himself to participate in sports, and encounters other difficulties: all for weight loss. Such people often encounter scales, and if they do not see the expected number, they will be very disappointed. This method is related to emotional stress and sometimes does more harm than good. Moreover, the results obtained through such hard work are almost always short-lived. Usually, after winning, a person relaxes happily-and then no longer controls their eating behavior. This immediately affects its weight and volume. In this case, people usually gain previous weight faster than throwing them off. Usually fat is added to the previous fat. This is very frustrating for "results" and encourages them to take new feats. They restrict their diet again, win again, celebrate them again, gain extra fat again, and get angry with themselves again. . .
Another way is one’s decision to change the overall lifestyle: to become active, healthy, and strong. In this case, everything will happen when emotions are high. After all, the goal is not to lose weight itself, but to new opportunities to lose weight. With this method, it does not matter how many grams or kilograms you spend in a week. Therefore, it is obvious that with proper nutrition, the body shape will return to normal sooner or later. Harmful food loses its appeal. On the contrary, sports activities begin to bring attraction because it brings fun.
In this case, to control the weight loss process, it is enough to determine the main parameters of a person just before starting a new life, and then compare them with the new indicators about once a month.