Most of the time, we decide to get ourselves as soon as possible to approach the mirror at home and to be satisfied or unsatisfied with our reflection once again, to finally lose weight, to remove the swollen stomach and to be a thin, beautiful and attractive person as soon as possible.
To be beautiful, to wear your favorite dress, once the right or shirt, became small for a reason and stopped fixing the buttons on the stomach-this is our natural desire, which is parallel to another service.It will not only be thinner and more beautiful, but we will also reduce the risks of gaining a number of serious illnesses, and we will add additional years.
According to statistics, the life expectancy of women of the same age is a lifestyle, but different weights (surplus and normal) for about 5 years!If there is too much weight, we start to lose weight and reduce the volume of abdominal!However, in order not to harm your health during the weight loss process, you should know some of the rules that cannot be violated in any case.
For those who do not like to read much, I will present the main points in the question question:
- What needs to be done to lose weight?- You need a correct, balanced diet with a certain limitation and medium physical activity in calories.
- And if I want to lose weight quickly?- Fast weight loss means a solid limit in calories.This is harmful to health and reappears the work of the whole organism.After returning to the previous diet, the weight is doubled
- I made it too big.Can I lose weight?- Dietetics doctors will describe a list of additional measures to reduce weight up to the nutrition and physical activity that suits you.
How to lose weight
Let's review the theory.First of all, you need to decide which weight category.This will help to understand whether the main measures (proper nutrition and physical activity) are required to reduce weight to add more medication.Or the weight is so great that only the surgery will help to reduce it.
The category of weight with mathematical accuracy will help to determine the body mass index (BMI).BMI is the most appropriate and correct measure of the evaluation of the body obesity level and is calculated by the formula of divided body weight (m) to the height (m) planted on a square.(Example: Weight - 100 kg., Height - 2 meters. BMI = 100/22= 25)
FromBMI 18.5 - 29,Removing the stomach independently at home and losing weight is a diet, proper nutrition and physical activity.Then we will talk in more detail about everything.
FromBMI 30 - 39There is also a need for proper nutrition and physical activity, but it is already useful to consider the help of drug treatment with this weight.Important: All medications have side effects, so only a doctor decides to take and choose the drug itself.
FromIMT 40 or more.It is believed that it is already impossible to lose weight on your own with such a weight.In this case, in the absence of contraindications, doctors propose to consult for Bariooric Surgical Aid.With the help, weight loss is obtained by 50-70% in the next two years.Then support the same diets and physical effort.
We are moving towards the target
In our calculator, when there is prognosis of normal weight gain, an equal result may be given to a few months.So, to lose weight - the process is quite long and first determine a good reason to allow you to stay the chosen way for “falling”.And this is the first practical action you need to start to lose weight.
To get rid of health problems and extend the life of years, to be more beautiful and to be an example to follow your relatives, to catch the happy gaze of the opposite sex.Write the reason for the comments, because you will not come back and step by step you will go to the target.
Step 1: Right nutrition.How to eat right to lose weight
Regardless of the BMI, there are two general points for anyone who decides to remove his stomach.The first one is a diet.So, now you'll have to check what you eat and most importantly how much.For the life support of the body, energy consumption must exceed the amount of energy that comes with food.
Make sure you have breakfast.Thus, the hormonal system gains the desired mood for the day and reduces the risks of obesity development.On the night of those who have habit, the risk of obesity is very high.And also for those who rarely eat, but for those who try to swallow immediately and even faster.
The work does not stop, scientists constantly work, when they will be eaten, when they work.There are tens of thousands of people under a certain nutrition under control.Doctors look at other tests and indicators to watch how the endocrine system reacts to calorie intake on the body.
We count calories.How much calories are needed per day to lose weight
Therefore, you need to limit yourself to calories to start losing weight.This main, basic principle!Of course, if you don't work in heavy production, it requires constant physical stress or not a professional athlete.Then in normal mode, 300-500 kcal per day cannot do it!
First, we determine our energy costs for the body's life support.
1 Method: In order to calculate energy costs in accordance with your gender and age, we obtain what is desired by selecting the cost of our usual physical activity and intimidation of food.Connection to the table and the following calculation form.
2 Methods: Simple, faster, but approximately.We multiply our weight for the life support of each kilogram with 22 kcal.Let's say 80 kg * 22 = 1760 kcal.So, if I eat products (food) with 1760 kcal energy value during the day, I won't lose weight and I won't gain weight.
But our goal is to lose weight and remove the stomach!One person needs 500 kilocaloria a day to lose about half a kilo a week..That is, the daily diet must be reduced by 300-500 kcal.My daily diet should be 1260 - 1460 kcal and the rest of the body will be made of oil reserves in the stomach.Voila, we lose weight!
Thus, a small calorie oat porch for 200 people was not as you think you were eating, but you don't consider that there is a few spoons of sugar and a good butter piece.In total, the oat porridge was 500 kcal.Then we will drink sweet tea with delicious cookies and breakfast will attract 1000.The same thing can be at lunch and dinner.And at the end of the month, we will be surprised while standing on the scales: "Why don't I lose weight?"
To eat it to lose weight?We follow the composition of food
It is also good to control the food composition.A balanced and various nutrition should meet the needs of the body.And everything here is the basis of our food - important proteins, fats, carbohydrates and fiber.The diet should also contain micro elements, vitamins and various biologically active substances.
- Replace the animal oils in vegetables and fish and seafood
- You need to consume enough fruits and vegetables
- It is necessary to use daily fiber
- Priority should be the meat of poultry, fish and beef meat.
- Make sure you contain low -fat dairy products in the diet
- Hazelnuts, seeds and wholemeal grains
Normal weight enemies.Sugar, salt and alcohol
Also good when we lose weight, because under restrictions and self -discipline influence, we have the opportunity to develop the habit of nutrition towards the next time.Automatism can understand what can be used and what amount and what cannot be in any way.
For example, you must protect yourself from alcohol during the diet.The product is quite high calories and is also a powerful stimulant of appetite.Under a snack, we do not notice how to eat a large steak with most of the potatoes.Removing the stomach is never useful.The rest of the time is not prohibited from alcohol in the amount of glass per day.
Everything else cannot be under any circumstances, whenever we lose weight or get rid of extra weight:
- Salty foods
- Due to a large amount of salt, you can also eat sausage, sausage, ham, purchased meatballs and other finished semi -finished products.
- Add Sugar
- Sweet gas drinks and all fruit juices were banned
- Sweet Dough Works
- Trans-Yağlar are dangerous!Sausage, ice cream, purchased pastry, chips, crackers and other delicious muck - we prohibit ourselves!
- FAST FOOD
I understand that all this dish is constantly available and it will not be possible to avoid it.However, the most important thing here is that such products are not constant and do not become harmful to nutrition.A little and sometimes you can.
In the meantime, we lose weight, how much we eat, that is, the total number of calories is important to us.We shouldn't cross 1800 kcal a day.And if you continue to eat sweet, salty and other high -calorie foods, 1800 kcal will be written at noon and it will be very difficult to live without food in the afternoon.
Diets must be safe
What is described above is a diet.Limit the number of calories up to 1500-1800 per day and eat what you want.You can lose weight almost other diets from other diets with a difficult calorie restriction and usually unstable in the necessary nutrients.
Çansız, shameless, protein or carbohydrate - each has its own dangerous health consequences.Some worsen the condition of hair, skin and nails, causing hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Ducan and Paleodita is recognized by the British Dietologists Association as the worst, unbalanced and risky.
It is the most confident Mediterranean diet among nutrition experts.All necessary macro elements do not exclude, fruit, vegetables and seafood, poultry meat, olive oil (well, what), light cheese andA littleRed wine!I like!
Step 2: Physical Activity
The second prerequisite after limiting calories is physical activity and exercises.Not only does it burn a few hundred kilocalori that we spend as energy in physical activity (hands, legs, bent, mouth fight, walking), as well as restructuring our hormonal system to large energy consumption (sweating, breath, heat release).
Thus, physical activity will significantly reduce the time of weight loss to the target.Use any opportunity to move!Do not use the elevator at home, do not go down and climb the stairs.Are you living high?Well, at least rise to the third, fifth floor, then call the elevator!
Go, open the ventilation window, close it in another room, then the opposite.Sit next to the TV or computer, do not want you to bring you a cup of coffee, but go yourself, you can eat ten times on the road.Meaning is to include as much physical activity as possible.
Here is a great motivation to make sports a part of life
I repeat: The presence of physical effort has proven to extend life!
Aerobic loads.Exercises for weight loss
In order to remove the stomach, “press” exercises are not enough.First, the basic exercises that solve the abdominal muscles and have a general strengthening effect on the body must be bound.While performing, we draw attention to the prepared muscles of the press.
- "Don't squat."The legs on the width shoulder, hands in your hand.Cutting to the level, while the back of the thigh is parallel to the ground level, it is not necessary below.20-50 times
- "Push -ups."Consider the emphasis.Men: Legs in socks, women: from the knees.We bend our hands in the elbows, we download the body parallel to the ground, then we lift our hands, we return to the original location.10-30 times
- "pulling" for men - in a fixed rod.You need to squeeze your body 5-10 times.Women can “horizontal draws ıp by pulling up in a low horizontal rod.
Add physical effort in the fresh air.The rapid walk is more physiological and expresses less than running to joints.You can always find where to go.In the store, with light, back bags.Go to work, walk to public transport.Just to friends in a neighboring house.
Thus, some metabolic processes are initiated 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 starts to burn energy 24 hours a day.