Effective tips for weight loss

Many of the times the girls on the search for methods for fast and effective weight loss rely on is very dangerous for your health other ways. They have almost no food, exhaustion, in the gym, and don't realize that the body is a huge stress. It is not uncommon, even in such a rigid does not lead to the desired result. This is because, in addition to a diet and sports, must abide by and in other ways to lose that weight. What do you need to keep in mind some of the best tips for a diet to lose excess weight in the shortest time possible without compromising your health?

How do you know your normal body weight

how to lose weight

Prior to the start of a long and hard process of losing weight, it is necessary to find out if there is an excess of weight. This is a very important step, because of the lack of body mass that is harmful to your health as too much.

Find out your ideal weight may take a variety of forms.

Method: 1. If the growth is in the 155-165 see it, then you have to get to 100, the growth of 165-175 see it, you need to take the I-105, and with the growth of 175 cm to take up to 110. We have received the following figure shows the typical weight.

For example, the subject has an increase of 168 cm. 168-105=63. This means that the weight is equal to 63 kg). However, the results are accurate, because the calculation does not take into account the peculiarities of the body.

Method 2. More than that, the correct result is obtained when considering that the parameters of the human body. For the calculation of the weight of a normal, substitute the values into the following formula:

HxQ:240 W, where H is the increase in cm, Q is the amount of body the W — - weight is normal.

For example, a woman has an increase of 162 cm, the size of the chest is 92 cm. 162 x 92 : 240 = eur 62.1 kg). the Result is the growth of 162 cm, your weight should be in eur 62.1 kg).

By using this method, you can determine the degree of obesity:

  • Step 1 — if the result is in excess of the 10% to 30%;
  • The 2-degree — in excess of 30 to 50%;
  • Step 3 — the excess of 50-100%;
  • Level 4 — an excess of more than 100%.

The role of a healthy diet with the weight loss

To find out just how much excess weight is a gift, you can if you are planning to lose weight and learn weight-loss tips. It is important to remember that this process is difficult, as it requires the fulfillment of certain conditions. If you can get it with just a few pointers, and forget about the other, you can't expect the results that you want.

The most important rule when losing weight is to eat well. This affects not only your weight, but your appearance and your state of health. The question that has to be taken very seriously.

In the first place, the diet should be varied. You should get all the essential vitamins and minerals. Without these nutrients, your body will be dim and you to be discouraged quickly. The result is that the effect on the state of the skin, hair, teeth, and immunity.

In the diet when losing weight it should be given to the norm of your daily fat, carbs, and calories.

An adult woman should be eating each day:

  • the carbohydrate — 100-120 g.
  • fat — 50-60 g
  • calories — 1750-1800 calories.

Each and every person that you are trying to lose weight, you must keep in mind the golden rule of a nutritious diet, you must eat it in the morning and in the afternoon and in the evening to let in light products.

The list of forbidden foods

When losing weight it is important to note that for some products, it is strictly forbidden to drink from it. Even for those of you who have lost weight in a little amount of such foods can negate your efforts.

The list of products that are harmful:

  • bread, cakes, biscuits, sweets;
  • bread, cakes and pancakes;
  • chocolate, sweets,
  • mass;
  • grain
  • the fatty acids in meat and fish;
  • fatty foods;
  • fast food, snacks and beverages, semi-finished products;
  • soft drinks
  • for the beer).

The reduction of the amount of used sugar, as well as reflected on the form. On the day you are allowed to have more than 80 g, And even better, you replace sugar with honey or jelly, and sweet — just a little bit of dried fruit.

What are the products that can be used

What are the products that are recommended to eat the be prone to the fullness of the people:

  • black and white or whole wheat bread;
  • milk, sour milk, cottage cheese;
  • the eggs
  • meat, fish, and lean varieties of fruits of the sea.
  • vegetables;
  • no sugar, fruit, and berries;
  • non-refined vegetable oil (1-1,5 tablespoons per day).

In the preparation of the dishes, is allowed to use almost all of their products. It is important not to exceed the daily rate of calories.

Tips to lose weight for professional

diet for weight loss

Doctors and nutritionists have compiled a few rules for how to lose weight quickly and permanently.

One of the best tips for losing weight:

  • Watch out for the amount of servings. If you constantly have a portion of time, the walls of the stomach are stretched. As a result, a person will want to eat more and more and more, and that hunger comes more quickly. Therefore, in the treatment of obesity, and will often recommend that their patients take it to reduce the volume of the stomach. To avoid problems, make sure to eat 4 to 6 times a day in small portions.
  • So forget about the flour products and sweets. In this case, the extra pounds go away much faster, while the normal weight is stable.
  • There is a soup and you put to the ban of snacks in between meals. Nutritionists recommend that some time is to sit in it in soups. In the middle of it, you can't eat it. This diet promotes rapid weight loss.
  • Stay away from the diet of spicy, salty, and spices. These products contribute to the increase of the appetite. Instead of spices, it is recommended that you use the herbs (parsley, cilantro, fennel, mint and cumin, and the juice of a lemon, you can replace the salt. To lose weight you need to eat more vegetables. The fibre in its composition, it creates a sensation of fullness and is beneficial for the intestines. For people on a vegetarian diet to eat more often, up to 6 times per day. You can no longer breaks between meals longer than 3 hours.
  • Half an hour before eating, drink a glass of water, with no gas, or low-fat soup. With this method, it helps to suppress the appetite, and the man won't eat more than you need. You can not drink it, sweet, fatty, soft, steep, and broths, fatty foods — they will light up your appetite. We also know that water speeds up your metabolism by 30% and helps you burn calories.
  • For breakfast, lunch and dinner, the first low in calories you need to eat a snack, and then for the main course. This method also reduces your appetite. As a snack, you can choose either a hard-boiled egg, salad of green vegetables, celeriac (celery root), out of the rain, the carrots.
  • To prepare a light meal. If this is the case, the parts are great, but they do contain fewer calories.
  • The diet of the low carbs. One of the most effective ways is considered to be a food product containing a minimum of carbohydrates.
  • Eaten hot the first few dishes. Soups, borscht, and other courses of study in the first place, you need to do is just to hot. This helps to improve digestion and your metabolism. To digest the food is hot, take a longer time, and therefore, the sense of saturation and will last longer.
  • Thoroughly chew your food. The more you use it the products that it produces most of the saliva, which contains enzymes for the feed division. If this is the case, the food is best digested, and most quickly comes a feeling of saturation. If you take a 10-minute break between dishes, so, most likely, you're not going to want to go back for the food.
  • To exclude from a diet of ice cream for dessert. This is a dessert that is better for you to replace the juice of fresh and frozen.
  • It promotes the loss of weight, juice and ash. You must mix 7 parts of the dried the berries of the rowan, and the 3 parts of the dried leaves of the stinging nettle (you can also use it equally as a pile of ashes and a rose-hip oil). 2-3 tablespoons of the mixture pour two cups of boiling water and keep on fire for about 10 minutes, and then rest for 4 hours. The filtered juice drink for the meals-half a glass 2 to 3 times a day. Each and every day, you will need to prepare for a cold drink. Before you use a remember to consult a doctor, because not everyone can accept it. It is also an expert, say, on the duration of the treatment.
  • Sport and physical activity. For the weight loss of an activity of brisk walking, jogging, swimming, gymnastics, dance, and t-d. The more you move, the faster it will be to melt away the weight.
  • The discharge day. The weight loss is very useful to have 1-2 times per week and discharge day. There are a lot of choices for protein, fat, and havegleftdnye, vegetable, liquid, day.
  • A drink a day in the normal water. On the day you need to drink 2-2,5 liters of clean water.
  • It is not, and immediately after the division of the drive, or to a physical effort. For the stomach began to secrete juices to digest the food, and the need to give you a little bit of time. It is also prohibited immediately after the meal, supported by hard work or play sports.
  • Do not sleep after eating. To sleep after the meal, contributing to the rapid deposition of body fat. Better to go out for a walk.
  • After the ingestion of a food does not have a period of time. Fruit, and falling down on a full stomach, causing fermentation. This will affect your digestion and cause bloating.
  • Of eggs can contribute to weight loss. By replacing your usual breakfast of eggs, then you can afford to lose a few pounds.
  • Black coffee speeds up your metabolism and burn body fat. Glass is a natural quality of the beverage without any sugar, it will help you not only to lose weight, give you energy and improve your mood.
  • Green tea is also useful when you are losing weight. Tea, like coffee, it helps burn fat and speeds up the body's metabolism.
  • Cook it in coconut oil. Coconut oil-they are present in triglycerides (type of fat), it improves the metabolism, and decrease appetite.
  • To abandon strict diets of fasting and prayer. The people "sitting" in the units of the diet, they feel hungry, which leads to frequent breakage and overdrying. The most efficient way, and a lot more pleasant to dwell on just the peace of mind of a healthy diet.

Recommendations on how to help reduce your appetite

harmful food

Good luck, sometimes it is an insurmountable obstacle on the path to weight loss. Many of the women are, more often than not you can overcome the urge to have a snack of something.

These tips are true to хhavedeUSA help to ease the anger of the hungry.

  • When a 5-or 6-unique nutrition, a feeling of saturation, it takes time for a man is able to you will get hunger of the many, for the pureestü.
  • Rinse your mouth out metNoah the water several times a day can help to curb your appetite.
  • If you brush your teeth before eating, drinking, metNoah of the mass, to the appetite noticeably decreased. The fact is, the mint, though the sensitivity of the taste buds in your mouth, and the desire to eat diminishes.
  • Some essential oils can also reduce the feeling of hunger. Help the aromas are of green apple, grapefruit, vanilla, cinnamon, or peppermint.
  • Suppress appetite and will help you with the ginger tea. For preparation, pour 400 ml of boiling water and 1 teaspoon of soup, dry, clean, and stress, while for the drink to cool down. Then, add a teaspoon of honey. Drink ginger tea have it before every meal.
  • If you really want it to be, you need to make 1-2 more changes, or kypagu. The fruits are dry, you should slowly ressesivetü in the mouth, such as candies, carefully chewing, washed down with water. This method will help you to get rid of the sensation of being hungry.
  • It helps to calm the hunger decoction of the dried fruit. You should to simmer for 15 minutes in a quart of water, and a handful of dried apples, apricots, plums, raisins. Drink, drink, drink it several times a day.
  • Hunger stops being a tease for some time, and after a little bit of exercise in.

Losing weight is not as difficult as it might seem at first glance. If it is the store that has the force of will to carry out the council's хhavedausim listed above, and the pounds will soon disappear for ever. In this case, instead of the constant feeling of hunger, you are going to enjoy a delicious and healthy to eat.

The video has a simple structure, but is an effective exercise for weight loss.