Unfortunately, the problem of excess weight is one of the most pressing today. For this reason, is designed for many techniques, diets and other weight loss methods. Some of them are effective, but dangerous to the health. Other do not bring evil, but the pounds come back, as soon as you cease to comply with the plan and the power. How to find the best solution and lose weight once and for all, we are going to face.
To begin with
First of all, do not rush. If you have decided to lose weight, but stay healthy, make progress slowly, but surely.
Maximum of the least – it is 1 kg per week. In a month the result will be 3-4 kg, which is pretty good. You don't need to use synthetic drugs (tablets) or diets are hard with hunger.
The slower pace of slimming should not be a factor inhibitor, in effect, such a method is reliable and guarantees a long lasting result for a long time.
If you need to lose a few pounds in the shortest time possible, for example, to a celebration, to the rescue come the menus for the extreme diets. But it should be ready to what, according to them the weight comes back again and fairly quickly, and in some cases to excess. Therefore, in order to really lose weight effectively, it is necessary to choose the most favorable period of his life without stress and neurosis.
How to adjust the diet
- Do not eat 3-4 hours before bedtime. If the feeling of hunger is very strong, one can take a glass of low-fat yogurt. There is an opinion that you can not eat after 18. If a person sleeping 21-22 hours of the night, for him, it is true, but in all other cases, that harm the body.
- Eat only natural products and freshly prepared food. To completely eliminate the semi-finished products and all kinds of synthetic substitutes.
- Any plan suggest to drink 1 to 2 litres of water per day, not counting other liquids, teas, coffee, fruit drinks and other beverages.
- Gradually, the exclusion from the diet of bread, pastries flour, cakes, pastries; sugar; food rich in saturated fat, fat, fatty, dairy products and the like, of meat; trans fat content in the margarine and the sweetness of the cooking.
- In the menu that need to avail themselves of the fruits and vegetables, fresh fruit juice.
- Once in the week to arrange a fasting day, or opt for a day of dieting.
- 1-2 times per month, you can organize a one-day hunger strike, when used only water. This technique is quite austere, so if you're struggling to stick, do not force yourself, and limit yourself to a release date.
- Quality of night rest is necessary for the normal metabolism, so need to sleep at least 7 hours.
- Physical activity is an integral part of the methodology of weight loss. You can practice any sport, or even everyday carry is simple with the services of the basic exercise, walking, quiet for at least 1 hour per day, access to the swimming pool.
Is it possible to lose weight in a week?
If you need to lose weight in 7 days, it is useful to exclude fats, vegetable, butter, soybean oil, but also cheese, meats, sauces.
Limit your consumption of foods rich in simple carbohydrates — bread, pastries, pasta, candy, potatoes, cooked beets and carrots, air corn, rice because in excess they turn into fat.
Drinks is not recommended the lemonade, beer, champagne, soda.
Under the prohibition to enter, and a kitchen that combines fats and carbohydrates – potatoes, French fries, potato chips, pastries cream, French fries, fish and meat in the dough, the bread with oil, the fatty meal with a loaf of bread. Such combinations are particularly harmful, because the excess calories immediately on the waist, belly, legs.
It is recommended to build the card on products rich in protein and complex carbohydrates:
- lean meat (beef, veal, chicken);
- low-fat and species of fish (pike, trout, pike-perch, cod);
- seafood (shrimp, crabs);
- fungi;
- beans;
- low-fat dairy products;
- spinach, tomatoes, cucumber, cabbage, onion, apple, sorrel, eggplant, marine cabbage.
Supplement the ration of cranberries, raspberries, blackberries, plums and rosehips.
It is recommended to eat often, but in small portions. The last meal should take place 3 to 4 hours before bedtime.
Registration of a slimming program
Write his own program quite simple. To begin with, you need to find your normal weight and calculate exactly how much excess having to reset.
To determine the ideal weight use the special formulae, for example, the formula of Broca, which takes into account the size, age, sex, physical type, and the current weight. This will help and calculators: body mass index, calories, ideal weight and other.
The second important point – the calculation of daily calorie needs. To determine use of the methods described above. The standard must not be less than 1200 kcal per day, so consumption of less than is a danger to health.
Based on these daily calorie needs, you can find the number of necessary for the body of fats, proteins and carbohydrates.
It is then necessary to proceed with the development of the menu. At this stage, the person already knows how much of his body of calories per day, as well as fats, carbohydrates and proteins, this is why the products were selected on the basis of these data. First of all, the menu is drawn on the week.
Many in a first time, you are having difficulties with the constant counting of calories of the products, but so long to comply with the rule, this time in the habit and it will be possible to "by eye" to determine the calorie content of each dish.
The last step of the workout. From him proceed after 7 to 10 days following the change of power mode. However, the increase of the physical activity, it is possible to start immediately, it depends on the mental attitude of the man.