Perhaps, there are more topics and relevant theme for the woman than a matter of having a slim body. Although, in our century, obesity affects, and the male half of mankind, especially to those who have "beer belly.". There are many myths about how to remove excess fat, including exotic, such as diet color products, fasting and cleansing of the body with special drugs. Running from one extreme to the other, most of the girls may not reset kilograms, rejoicing insignificant results, or adjusted himself almost fainting state, frustrated, and gain weight in greater volume than before. The vicious circle may continue in the coming years, and the dream of entering the coveted dress or jeans so such and remains.
How to find out which methods are efficient
Enough to transform the science "dietetics" and get in tune with the mode of feeding according to the recommendations. Better, of course, get to a specialist who, given the structure, the shape and other characteristics, history of weight loss choose a custom program, and will advise during the weight loss period.
Remember that there is no rule, just looking at which you can lose weight: burn more calories than you consume. The rest of techniques, based on the purification of the body of specialized products, medications and enemas may give an effect, but the result is unlikely that you want. The total will be disturbed metabolism, and problems with the gastrointestinal tract.
The main diets for weight loss
No matter, you want to reset, in general, the weight or remove the fat with specific places, the approach to feeding will be the same: the elimination of fats, limit carbohydrates and a preference to proteins. There are two popular at the moment, the technique is the following:
- efficient diet for weight loss problem areas: the stomach and the side facing calorie products. To follow it is necessary to calculate your limit of calories. There is a simple formula, taking into account height, weight, age: 655 + (9.6 x body weight) + (1.8 x growth in cm) — (4.7 x age in years). Received the figure will be a milestone, because it will show how much the body needs in a resting state. To run the mechanism of weight loss, it is necessary to lower the name of calories or create a deficit.
Use of revenue little bit of products – the principle of this technique. It is not possible to drastically reduce the content of calories, otherwise the stress the body will begin storing fats. Within 1-2 weeks, you should get the result, when, for 7 days comes out of 1000-1200 g. If less, work on the feed in the direction of calorie reduction, if the more – that is also bad, you can crash the metabolism, sorrel hair, the nails can become dry skin. In this case, it is also necessary to adjust. It is mandatory regime of drink and, of course, physical exercise not less than half an hour), the elimination of full-fat products. Animals fatty fish and dairy products, with up to 1% of nuh-fat content;
- it is very simple protein diet, known by the name of its creator – Dukan. The difference with the previous is that it does not require the calculation of constant caloric product, in addition to a as much as you want from the list of permissions of the products. Comments about diet are positive, which shows a high efficiency.
Is the technique of four phases:
- The attack, when you have to exclusively protein-rich foods. Duration of 3-5 days. During this period, it is burnt, the maximum of fat (up to 5 kg).
- Alternation: one day protein, one day protein with carbohydrates. This ensures stable and robust, weight loss.
- Fixing. The speed with which things didn't win, you need a period of scheme: a lost kilograms – 10 days.
- Stabilization. He needs to keep for a lifetime. This is not a problem. It is enough once a week, spend the day protein.
As you can see, it is quite simple. But it is worth to consider even caveat: do not let drinking, and not less than 2-3 liters of water and eat oat bran, known high fiber content. The latter not only involved in the processes, the digestive tract, but also leads to a quick saturation.
The principles of weight loss
Whatever the diet, you are not followed, it is worth to know about the basic concepts that help in effective way to lose weight.
- To adopt a particular diet to change gradually, so as not to cause the return, as it only gives a clearance. This is why the hunger is absolutely against-indicated, it not only violates the processes in the body, but with high probability leads to failure and, then, the depression, the new diet, and so on, or in a circle.
- From a diet it is important to leave cleverly, by increasing the number and the calorie content of the dishes, to stabilize a new way. Ideally, the same to achieve the result, it is recommended to limit the fat, and also the most fast of carbohydrates: yeast, bread, chocolate, pasta.
- In the process of weight reduction is extremely important fractional, but frequent feeding (5 times a day). This not only helps get rid of hunger, but will not give you the possibility of the body to use excess energy for fat deposition.
- The increase of the amount of water – one of the most important principles of any diene. Although water is not involved in the metabolism, but it is she that starts the process and regulates the work. In addition to the nice weight loss, you will have the purification that you will be satisfied with the good humor, ease, vitality, and strong hair, nails, healthy skin condition.
- The power mode. It is believed that up to 12: 00, you can allow and carbohydrates and proteins, and sometimes, even give weakness: allowing favorite foods in limited quantities. Until 18: 00 – go for a scheme of diet, but before going to sleep for 3 hours, exclusively, without carbohydrates and, of course, without fat in the diet. Are allowed calories products with low percentage of heavy in the assimilation of carbohydrates: the fillet of chicken, turkey, meat, vegetables, dairy products with low fat content. An hour before sleep, is the best there is.
Sample menu of a low calorie diet for weight loss
But a good diet is only half of the success. To remove the skin, you need a workout: swing the press abdominal exercises for legs, thighs. Duration – 30 minutes per day. Example of menu:
- the breakfast. Any porridge oats, you can be the milk, the eggs welded or in the form of an omelette. Vegetables, fruits, fresh or cooked, but not with an empty stomach. If you want meat, steak or chicken breast, and veal;
- the second breakfast. From fruits, you eat, for example, apple, banana, pear. As an alternative – milk products with low fat content;
- lunch. Lean meat products, fish. Vegetables cooked in steam or boiled. Can be pasta. Salads with fresh vegetables. Season with lemon juice or olive oil (but not more than 1 h. l.);
- snack of the afternoon. As a second breakfast;
- dinner: meat, fish – any way, in addition to fried foods, preferably lean varieties. A little bit of salad;
- the second dinner – a glass of low-fat yogurt or a package of cottage cheese.
This is a rough plan, how to make your own menu, please see the tables of contents of proteins, fats, carbohydrates in the products, and also do not forget to drink water and exercise. We wish you good luck!