Nutritionists recommend constantly monitoring your weight. But not everyone achieves this. Extra pounds can grow for months or even years and then people "suddenly" need to get rid of them soon, for example to lose weight in the summer or get in shape quickly after the holidays. . . . And in some of these cases, you need an effective and safe health "expression" method to lose weight.
Why does a person gain weight
Usually, a combination of two factors leads to excess weight: excessive food intake, sedentary lifestyle. Other, less significant, are added to these elements. Dietary imbalances, poor eating habits, irregular nutrition. . . .
For example, many office workers are at risk. They do all day without a hot liquid snack and in the evening they get a good dinner. Violation of the diet is generally characteristic of a modern person with an active lifestyle and a constant lack of time for their own health.
Many people get better when they are stressed or depressed. At such times, one needs to calm down in some way, find a source of positive emotions. And often delicious food (not always dedicated) such a source quickly becomes positive. You "catch" a problem - and as a result you gain weight. With chronic depression, you can gain 20 pounds, 30 pounds, and even 50 pounds.
Some people even gain weight with the right balance: due to chronic illness or metabolic disorders. The most dangerous disease characterized by obesity is diabetes.
How to lose weight properly
There are some basic principles for proper weight loss at home. By following them, you can quickly get rid of excess fat without harming your health. The first thing to remember is that many of the foods we consume every day are particularly harmful to the image. Such products include all kinds of smoked meats, sausages, pastries, fried and boiled potatoes, sweets. All this is desirable to exclude from the diet or reduce the consumption of listed products to a minimum. So, instead of the traditional confectionery that contains, in addition to sugar, many harmful additives, it is better to consume fruits and dried fruits in moderation.
Another important principle is breaking nutrition. Instead of eating a heavy meal two to three times a day, it is worth dividing your daily diet into several meals. So between morning and noon it is recommended to have a snack with fruit or vegetables, you can drink yogurt or eat some cottage cheese. The snack should not consist of a piece of chocolate, a fast food sandwich or a baked goods.
Breakfast - not to be missed. It should contain protein and carbohydrate foods. Lunch can be satisfying, but overeating should also be avoided. Dinner is best divided into two or three receptions. During the day you need to drink plenty of clean water (at a rate of 30 milliliters per kilogram of body weight). A glass of water or kefir helps to eliminate hunger between meals.
Once you have changed your diet in this way, it would be nice to increase your exercise. If you can not visit the gym regularly, you can spend time on walks (even short walks will have serious benefits) and / or do basic exercises at home. To meet only the listed conditions, it is quite possible to lose weight per month by 1-1, 5 kilos or even more, in addition to significantly improving health. And - it should be borne in mind that no diet pills can replace a normal healthy lifestyle.
Benefits and Necessities of Physical Activity
Technological advances, designed to make everyday life easier, free as much as possible, have led to the majority becoming unacceptably small to exercise. Instead of spending our free time hiking, playing sports, traveling, and playing with children, we spend most of our time in front of computers or televisions. As a result, there are various problems with physical condition: muscles weaken, blood circulation decreases. . . this leads to a lack of nutrients in the systems and organs, immunity is reduced and of course there seems to be excess weight.
Physical activity that improves the lack of physical activity can be very different and different from each other. You can do it at home, in the gym, on the lake, on the mountain, in the snow - in nature or on the street. Exercises can be intense or very simple exercises. The choice depends on the person's lifestyle, fitness, age and wishes.
The type of exercise is always chosen individually, but the safest and most powerful is to exercise in the gym under the supervision of professionals. For men and women, different training sets are chosen. A person's initial weight is also taken into account: you understand it yourself, there is some difference between training people, one needs to lose 30 kilos and the other - 10.
Exercise is invaluable for the cardiovascular system. The heart muscle strengthens, the walls of the blood vessels become more elastic and as a result thrombosis and varicose veins are prevented and the pressure normalizes. In addition, during physical exertion, the body is saturated with oxygen, which leads to the improvement of the condition and work of all organs.
Sport improves the body's physical shape, makes it stronger, more enduring, more attractive. With regular exertion, one becomes handy, his coordination improves, lightness and grace appear in movements. At the same time, the extra pounds disappear, the body becomes slimmer, fit. There are other benefits: exercising increases immunity, helps to normalize hormone levels, helps maintain a happy state of mind, eliminates sleep problems, and so on. The point is to calculate your strength correctly, choosing the right carrying option for you.
How many pounds can you lose?
The answer depends on the following important factors: initial size, lifestyle, health. If the excess weight is significant, then there is a moderate or severe degree of obesity, the process can go fairly fast for some time. The greater the excess weight, the easier it "melts". The hardest part is losing the last 6-8 kilos or getting your body back to normal, which is just "overgrown fat".
In the first week you lose weight lost excess fluid, you can lose weight by 3-5 pounds. The more intense the training, the greater the weight loss results. With minimal physical exertion, after discharge in excess fluid, a person becomes lighter about 1-1, 5 kilos per week. And a nutrition program that is properly chosen by a specialist will significantly accelerate your weight loss.
During jogging or strenuous exercise, approximately 400 kilocalories are burned in half an hour. This weighs approximately 45 grams. But the process begins only 20 minutes after the start of the exercise. If you start it on an empty stomach and your body has not only received calories, then subcutaneous fat starts to disappear from the first minute, but your doctor is not welcome. When calculating weight loss through daily exercise, you must remember that if you do not follow the principles of proper nutrition and consume too many high-calorie foods, even the most active exercise will not lead to weight loss, but will only help you not recover too quickly.
Who is losing weight and how much
The speed of the process depends on the initial weight, age, diet and exercise and health. Those who lose weight the fastest are those under the age of 30 who are over 25 kilos overweight, who have begun to take an active part in sports. In the first week, they can lose up to 7 kilos. In the second week, the result can be from 2 to 5 kilos. Furthermore, the process slows down, but if you are very overweight, lose about 2 kilos a week.
The most difficult process of losing weight is in people who are a little overweight, over 40 years old. Reviews of people who exercise physically suggest that in 1-2 weeks of weight loss, in this case, the weight decreases by 1-1, 5 kilos, at 3 and 4 weeks it goes by 500 grams.
Weight Loss Diets With A Strict Diet
Files are posted by people with dishonest weight. Some of them fall into the Guinness Book of Records twice: first - as owners of maximum weight and then - as holders of weight loss. Pennsylvania resident Rosalie Bradford weighed 544 kilograms and in 6 years she lost 415 kilograms. The Mexican Manuel Uribe weighed 587 kg but in 7 years with the help of a protein diet he lost 400 kilos.
There are examples of striking weight loss. American Carol Wright managed to lose 130 pounds in 2 years: despite initially weighing 200. Her compatriot David Smith lost 7 pounds a month until he lost 180 pounds out of 285.
Serious diet: benefits or harms
A strict diet involves a significant reduction in daily calorie intake. A special plan is calculated with a daily diet of 500-700 kilocalories. With such a diet, weight is reduced very quickly: up to 1 kilogram per day. This is the only advantage of such methods. There are many more disadvantages to a strict diet:
- chronic gastrointestinal diseases worsen;
- gastrointestinal disorders may develop;
- worsening condition of skin, hair, nails;
- impairment of mental-emotional state due to lack of nutrients.
Another disadvantage of strict diets is that they rarely lead to long-term results. After the stress that the body experienced during the diet, the pounds quickly lose back, it is rather difficult to stay in a new shape. Should you resort to such unreliable and dangerous technology?
5 iron rules for the next 30 days
It is possible to lose weight quite noticeably in 1 month. To get the most impact and not harm your health, you need to follow a few simple rules.
Drink water
Start your morning with a glass of clean water. All day, drink and drink water again. For work, study, hiking, training - you need to take a bottle of water. You must drink it - at will, out of thirst, immediately. Drinking often quickly becomes your new health habit. Water balance is very important, as well as water temporarily helps to eliminate the feeling of hunger.
Eat healthy
In order to actually lose weight for a long time, this process must not be based on any diet but on a balanced diet. To do this, overweight people should completely change their eating habits. Some people who decide to switch to proper nutrition only partially follow its principles. For example, they prepare a healthy breakfast and dinner and all day long they get a snack on unhealthy and very high-calorie food. But it is these refreshments that can negate all efforts.
Eating right does not mean giving up fatty fried foods altogether, but rather replacing them with baked or steamed foods whenever possible. Eat chocolates as little as possible, on holidays, and try to replace them with fruits (dried fruits) in daily life. It is also advisable to reduce the consumption of regular shop bread and it is better to eliminate it completely.
Monitor the control system
Extra pounds are not only the result of excessive calorie intake, but also of irregular nutrition, sleep disturbances and especially stress. If you create the most comfortable daily treatment, give time for all meals and sleep in it and follow it strictly, you can both accelerate weight loss and significantly improve the quality of life.
Move!
You need to move. It has already been said above that while you are losing weight you need to plan visits to the gym, jogging or classes at home. The rest of the time you can not sit still for a long time. During the working day, if the type of exercise is not related to exercise, you should get up and warm up every half hour. It is best to walk when possible. At home too, you can not sit for hours in front of the TV. For some it may be a good idea to have a dog that you need to walk twice a day, regardless of holidays, weekends and seasons.
Useful Products
Fruits are a necessity in the right balance. Fermented dairy products are considered an important part of it: kefir, yoghurt, fermented baked milk (with low fat content). Low-calorie 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 pollock, cod, squid. Meat - Veal is recommended. Useful protein is present in beef liver, kidneys, heart.
Healthy Diet
Eating healthy should be fun. Otherwise it will be too difficult for some to follow its principles. With this in mind, nutritionists suggest the following options for breakfast:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- one of the two previous dishes, instead of bananas, take grapefruit, raw apple or baked apple with cinnamon;
- brown rice (200 grams) + banana;
- rye bread, peppers, salad, boiled eggs, cucumber.
Daily Snack Options:
- carrot salad;
- fruit salad (100 grams);
- yogurt + half grapefruit;
- slice of black bread + cheese;
- 200 grams of asparagus;
- 200 grams of smoothie;
- boiled eggs + veal (100 grams).
Lunch:
- buckwheat or rice porridge + steamed + vegetables;
- 150 grams of steamed fish + broth;
- vegetable soup in broth + green beans;
- vegetable puree soup + bread;
- 100 grams of brown rice + baked red fish steak.
Dinner:
- omelette with vegetables in the oven;
- cottage cheese stew with dried fruit (200 grams);
- boiled vegetables (200 grams) + chicken fillet (100 grams);
- fish or chicken cutlets + steamed vegetables.
Expert Opinion
Broadly speaking, there are only two ways to lose weight.
The first is to focus on the result. One constantly begins to think that he is losing weight, refuses ordinary tasty food, forces himself to go to sports, encounters other difficulties: all because of weight loss. Such people often get on the scales and are very disappointed if they do not see the numbers requested. This approach is related to emotional stress and sometimes causes more harm than good. Furthermore, the results achieved with such hard work are almost always short-lived. Usually, after winning, you relax with joy - and stop controlling your eating habits again. And this immediately affects its weight and volume. People in such situations often gain the extra pounds even faster than they lose. It often happens that fat is added on top of the former. This is incredibly frustrating for the "results" and encourages them to take new results. They again severely restrict their diet, regain victories, rejoice, regain excess fat, and resent themselves. . .
Another approach is the individual's decision to change their lifestyle in general: to become active, healthy, strong. In this case, everything happens in an emotional boom. After all, the goal is not the weight loss itself, but the new opportunities for a full man that it opens up. With this approach, it does not matter how many grams or kilograms were consumed per week. And so it is clear that with proper nutrition, physical fitness will sooner or later become normal. Harmful food loses all its appeal and physical activity, on the contrary, begins to attract, where it gets pleasure.
To control the process of losing weight, in this case, it is enough just to fix the main parameters of a person before the beginning of his new life - and then, about once a month, to compare new evidence with them.