Currently, the excess weight is a big problem. After all, the presence of extra pounds that leads to the emergence of health problems (diseases of the cardiovascular system, diseases of the musculoskeletal system, joints). In addition, the excess weight we have appear complex and, therefore, the stress, the depression.
How to lose weight effectively and, with this, right?
The major errors to lose weight
the lack of a specific purpose, t. e. you have the right knowledge of weight to lose, do not know that you eventually want to get. Want to bet goals realistic (mature woman wants to weigh youngeHBparath girl). What do you do? Attract the help of a doctor and a nutritionist, that he really appreciated the opportunity of weight loss. It was the plan. You must determine for itself — how many kilos you want to lose weight, and for how long.
Also, you should know why you want to lose weight? The answer to it depends on the result of slimming. You need to lose weight for yourself, not because someone wants to.
Do not need to constantly be heavy, t. to. often the result of weight loss is not visible immediately. Enough to weigh in once per week.
Stick to the way of proper nutrition, always! Always headtRAparaayte, even if you are not used to do this. It is not possible to ignore the intake of food, do not need to die of hunger, otherwise, the body will "stock up" the fat.
You can't eat too much, because even when the intake only healthy food and in large quantity, you will become thick.
Do not forget your protein intake, otherwise you will lose weight by reducing muscle mass, and not fat.
Daily calories of your diet should be at least 1200 calories, otherwise your metabolism process slow and you will not lose weight.
Should be consumed not less than a year and a half gallons of water per day, but many people drink little.
And, finally, do not let any other person the responsibility for your weight. How much you weigh — it depends on only you! Therefore, if you do not lose weight, which means that it does not have the sufficient motivation, you just need to get to work — and all that you have!
The principles of a correct diet
To lose weight correctly, you need to remember the rules of a healthy diet and abide by them for life.
The basis of the diet suitable for slimming is the principle — energy value of the diet should meet energy costs of the organism. If this rule is violated, and you eat calorie products (sugar, potatoes, bread, and PR.) the more that your energy costs, you receive excess weight.
The second principle is the correct power supply for slimming – the chemical composition of the diet should meet the physiological needs of the organism. Every day, the body must act 70 vital ingredients required, not sintecuminethe most by the body. For this, the diet must be varied.
The third principle is the correct power supply for the weight loss – the correct way of feeding, t. e. interlacing, the multiplicity, the regularity of the meals.
The mode of feeding each person chooses individually according to the needs of the body, physical activity, age.
To eat well, not gaining weight, you will need to respect the basic rules of a correct diet:
- >Eat more fruit and vegetables, the vegetables need to eat more fruits, t. to. in fruits lot of sucrose and calories, and also because they have a lot of minerals, vitamins and fiber necessary for weight reduction),
- You need to drink plenty of water (two liters per day), the better — tea of mineral water. Not drinking soda, t. to. this is harmful to the body. Water improves the functioning of the digestive system, has a positive effect on the state of the skin.
- Join a minimum of use: the quick brown fox, and other flour products, biscuits, sweets, cakes, and t. p. But, you do not need to let go of the sweet, because of his lack of spoil the mood, decreases the mental ability.
- HeadtRAparaayte porridge. But, the porridge cook in the water and without the addition of butter. Can she add fruit — banana, raisins, apple. In paraasah, see the "long" carbohydrates, not immediately suckingeXia in the body, they give the body energy.
- Is in constant motion, each output going to the swimming pool, aerobics, fitness, once a week to attend night clubs, more walk (per minute of not less than 100 steps).
- In the period of the meal, focus on the food. Do not watch tv, not read, not talk. Otherwise, the brain sends a signal the body regarding hunger, even if you already oneLis.
- Replace harmful very caloric products that are less harmful and less paraloriinae. For example: replace the pork with beef, chicken, sunflower oil, replace the olive oil, the sour cream — plain yogurt, sugar saharonimenotelem.
- Limit the consumption of alcohol, because alcohol contains a lot of sugar, which negatively affects the form, to health (don't drink over a glass of wine at a time).
- Reduce the size of the portions, eat ½ portion of that is consumed by you. To use smaller dishes.
- Buy quality and expensive products. But, do not go to the store with an empty stomach. Because in this case you buy products, does not combine with the principles of proper nutrition. When purchasing products buy more products of vegetable origin, meat and fish.
- Do not focus on a particular set of dishes, use new recipes.
- Do not eat after 19: 00. Or if you dine — let-your dinner will be easy ((of fruit or vegetables, or 300 grams of low-fat yogurt (cottage cheese)) – 3 hours before sleep.
- Periodically, you can eat something sweet and mhaveчнone to a healthy diet is not tired.
- Polscitыinayte calories consumed. To keep in shape, you should daily consume not more than 1200 kcal,and for weight loss is only 800 kcal.Also, the purchase of products, pay attention to their calories in one hundred grams.
- Do not be nervous, t. stress does not promote weight loss. To avoid the stress: give yourself at least thirty minutes per day, do baths, aromatic massages, listen to music, walk.
- Do not eat in excess, lift the table slightly hungry, in this state, the body faster peReRAбontandet food.
- and, of course, you need to use products for weight loss.
Products that help you lose weight
What kind of products that contribute to weight loss?
- The apple contains many minerals, vitamins, improves the work of blood vessels and heart, increases the immunity. And by the account contained in them paraineRцetиon (substance exerts anti-inflammatory action), has a negative impact on the cancer cells. People who eat an apple a day, do not experience Alzheimer's disease.
- Fish is a dish for the prevention of cardiovascular diseases. It needs to eat three times per week at lunch time. After all, fish contains Omega-3 fatty acids positively affect the cell membranes.
- Garlic — boosts immunity, prevention of colds, contributes to the improvement of the performance of the digestive tract, it is the defense of the organism against the development of cardiovascular disease, reduces the risk of cancer.
- Strawberry has vitamin c, once again, that in limone, also, has a lot of iron, enhance immunity, still, essential oils, avoiding the appearance of cancer.
- Carrot – is able to neutralize the free radicals that destroy the genetic structure of an organism and cancer cause, thanks to a large amount of beta-carotene. Also, the carrot improves the condition of skin and vision. If you eat carrot salad, cream of milk, t. to. beta-carotene is well soluble in fats.
- Pepper chile — speeds up the metabolism, which helps to reduce weight through a lot of substance, a facilitator for the preparation of a large number of gastric juice, which prevents the proliferation of harmful bacteria in the digestive tract.
- The green tea helps to improve metabolism, decrease the weight (by drinking 4 cups of tea per day), thanks to the active substance. The man, havepontReбlяющий green tea is immune to the cancer of the prostate, atherosclerosis.
Tips to balance the product
- Proper intake of protein: protein use any products, not containing starch (celery, spinach, zucchini, onion, vegetables, green beans, plant roots, cabbage)
- The correct use of starch: when the intake of foods that contain starch, complemented by your lисtoninыmи green vegetable. With products containing starch, as well of the root, take the vegetables (radish, cabbage, Bulgarian pepper, tomatoes). Foods that contain starch, do not match with each other (example: bread and potatoes), they may not be consumed together, because they are digested differently. Foods rich in starch and need to chew well, for they learned by the organism. This food is best to eat at lunch.
- The correct intake of fruit: they can be combined with nuts, vegetables and paraonRнeplonдandmи, not containing starch. The fruit is better not to take, instead of snack, simply eat during your 30 minutes before a main meal,or let them replace dinner or breakfast. Well combined fruits, overdue one more season.
The proper nutrition for the day diet:
- Immediately after sleep the body does not need food, because it does not spend more energy. Therefore, you can eat something light, such as, for example, fresh fruit, a drink vegetable or fruit juice, pulp fruit puree or porridge. Fruits and vegetables the body digesting quickly, they give you energy.
- We keep the daily routine: get up at 6 in the morning, just drink a glass of warm water to start the functioning of the digestive system. And start the coffee in the morning, when going to eat.
- From 12 to 14 may eat in plenty, and then relax.
- >On 18 – 19 a little bit of dinner,eating vegetables + protein.
It is possible to lose weight without dieting
— You need to eat five to six times per day, and eat fiber-rich foods (t. e. you need to eat 2 vegetables at every meal). Also, you don't need to neglect the fruit contain vitamins and fiber (eat daily an apple). And will lose weight.
— To adjust the level of insulin in the blood to reduce the amount of body fat!
The fact that the body receives energy from glucose and fat. The drink a man of food, the level of glucose increases. Under the action of insulin, inыдelяющeгonXia during food intake, the body burns glucose, but the derivatives of the calories put on fat. The inventory of glucose enough for a couple of hours, and in the coldest time of the year, or during physical exertion – usually in a short time.
If you want to lose weight without dieting, then need to do so that the fat has disappeared. But, you will not burn it up to the level of insulin is overvalued (it favors the accumulation of fat). Only when the insulin level drops, the body will burn the fat.
— To lose weight without dieting, eat: vegetables, fruits, foods containing protein (yogurt, yogurt, cheese, cottage cheese).
But, do not eat food with a high content of sugar and fructose.
Also, avoid junk food food.
Many women, after having tried a lot of diets, if you ask: to lose weight without any diets, but not to get good again?
Effective losing weight is possible, if:
- You will lose weight slowly (a pound a week, t. e. least four pounds in a month), but without following a diet. In this case, the result will be sustained without prejudice to health.
- click for weight loss favorable moment in life.
- accept the firm decision to lose weight, return to it with all responsibility, does not give anyone to knock down the selected path.
- your attitude will be positive, you have to believe in success. Feel as if you're already thin.
- If you are a person who suffers from obesity, elderly or have health problems, consult your doctor before ponхhaveдenoem.
How to keep in shape, without diets
- Do not eat after 18 – 19 hours;
Eat only natural, fresh products. It is forbidden to consume products semi-finished products, bakery products, cakes, candy, sugar, foods containing saturated fats (fat meat, the fat, the fat, the production of milk) and trans fats (margarine, it is the yeast, the cake).
- Drink about two liters of water per day (not including tea, coffee and other drinks).
- Eat plenty of fruits, vegetables, drink juices.
- Once a week make, a day of fasting. And once a month make, a day of fasting in the water. This helps to remove toxins from the body.
- Need to sleep eight hours per day for normal metabolism.
- Need more to move up in the fresh open air.
- Join the principles of a healthy diet and exercise. The training required for the weight to stay out of the account of fat and not muscle. This is not permitted when properly weight loss. During the performance of exercise, it is necessary to choose the ideal for you is your level of intensity.You can make a custom program of loss of weight. To do this:
- Learn the ideal weight for you through a special formula, for example, the formula of the Drill, which takes into account the weight, height, age, sex, body type.
- Calculate daily calories for you on a calculator. But, remembering that the daily intake of calories should not be less than 1200 kcal, otherwise you will cause damage to health. Based calorie daily, you learn the amount of proteins, fats, carbohydrates, necessary for you.
- Considering the daily calorie, your need for proteins, fats, carbohydrates, you will be able to competence to pick up useful products given their calorie content, and plan the weekly menu. Then, it will become a habit and you can quickly the calorie count of the dishes.
- Start to train, do exercises to lose weight.