Currently, a major Problem is obesity. Because the presence of extra pounds to health problems (diseases of the circulatory system diseases of the musculoskeletal system, the joints). In addition, obesity in us is complex, and, therefore, and Stress, Depression.
How to lose weight effectively and properly?
The main mistake slimming
no specific target, i.e. they decrease with knowledge of the right thing, don't know, what do you want to get in the end. Or set unrealistic goals (Mature woman wants to weigh a young girl). What can I do? Put on the help of the dietician, it really is the possibility of weight loss appreciate. She has a Plan. You have to decide for yourself — how much kilos you want to lose weight, for how long.
Also, you should know why you want to lose weight? The answer to that the result depends on slimming. You should lose weight for yourself and not because someone wants it.
You don't have to be weighed constantly, because often the result of weight loss is not immediately visible. Enough to weigh once a week.
Stick mode the right nutrition! Always eat Breakfast, even if you do not accustomed to it. To not skip meals, have food to eat, otherwise the body is fat "accumulate".
Don't eat too much, because even with the use of only useful products in large quantities they are thick.
Do not forget the use of proteins, otherwise, you will lose weight by reducing muscle mass and not fat.
The daily calorie content of your diet should not be less than 1200 calories, otherwise your metabolism will slow and you will not lose weight.
You must use not less than one and a half liters of water per day, but many people have too little to drink.
And the last, don't put someone else, who will be responsible for your weight. How much you weigh — it just depends on you! Therefore, if you lose weight, does not mean it will have plenty of Motivation, just need to start to work on yourself and you will succeed!
Principles of proper nutrition
In order to lose weight properly, you should keep in mind that the rules of a healthy diet and your whole life.
The basis of proper nutrition for losing weight, the principle is the energy value of the food must energy expenses of the organism. If this rule is violated, and eat high-calorie foods (sugar, potatoes, bread, etc.) cost more than your energy, then you are overweight.
The second principle of proper nutrition for losing weight – the chemical composition of the food must meet the physiological needs of the organism. A day in the body 70 of the vital components that cannot be synthesized by the organism. The diet variety has to be rich.
The third principle is the right diet for losing weight – proper nutrition, i.e., change, frequency, and regularity of meals.
Diet each person chooses individually according to the needs of the body, physical activity, age.
To eat well without gaining weight, you need to the basic rules of proper nutrition:
- >Eat more fruit and vegetables (but you have to have more vegetables than fruit, as fruit requires a lot of sucrose and calories, but also because of you, many minerals, vitamins, fiber, to reduce weight),
- You should drink plenty of water (two liters per day), better mineral water. In General, the Limo can't drink because it is harmful for the body. Water improves digestion, has a positive effect on the condition of the skin.
- Keep to a Minimum the use of: bread and other bakery products, biscuits, sweets, cakes, etc., to give up, But no need at all sweet, in fact, because of its absence in a bad mood, mental abilities.
- Eat Breakfast Cereal. But cook porridge on the water and without the addition of Butter. You can fruit add banana, raisins, Apple. In the pulps contain "long" carbohydrates that are not absorbed immediately in the body, they give energy to the body.
- Are in constant motion, every weekend you go in the Pool, aerobics, Fitness, once a week, you can visit discos, to walk more (per Minute do not make less than 100 steps).
- In the course of food intake – focus on the food. Do not watch TV, not read, not speak. Otherwise, the brain is feeding the body to Signal Hunger, even if you have already eaten enough.
- You replace the harmful to be very high-calorie foods less harmful and less calorie rich. For example: replace pork, beef, chicken meat, sunflower oil, replace the olive oil, cream, natural yogurt, sugar – sweeteners.
- Restrict your consumption of alcohol, because alcoholic drinks contain a lot of sugar, the negative impact on the character, the health (you don't drink anymore than a glass of wine at a time).
- You can reduce the serving size, eat ½ servings of one of them. What do you use small plates.
- You buy more quality and expensive products. But you don't go to the store on an empty stomach. Because in this case, you don't buy products, the principles of proper nutrition. When purchasing products, you buy more products of vegetable origin, meat, fish.
- Do not focus on a specific group of dishes using new recipes.
- Not eat you eat after 19.00. Or if you are eating — keep the dinner simple ((of fruit or vegetables, either 300 grams of low-fat yogurt (curd)) – for 3 hours before bedtime.
- In regular intervals, you can something sweet and flour food, a healthy diet not tired.
- Tally used calories. To keep Fit, you should not you drink every day more than 1200 kcal,and for the lowering of the weight – only 800 kcal.Also, buying food, pay attention to your calories in a hundred grams.
- Do not be nervous, because Stress is conducive to weight loss. In the prevention of Stress: take at least thirty minutes per day, make aromatic baths, Massage, listening to music, go for a walk.
- Do not overeat, get up from the table slightly hungry, and in this state the body faster, unprocessed foods.
- and of course you must food for losing weight.
Products that help you lose weight
Which products contribute to the lowering of the weight?
- Apple — it contains many trace elements, vitamins, or the work of blood vessels and the heart, it increases the immunity. And because they contained Quercetin (a substance that anti-inflammatory), has a negative impact on the cancer cells. People who eat an Apple a day the threat of Alzheimer's disease.
- Fish dish for the prevention of cardiovascular diseases. It should be three times a week for lunch. Because the fish contains Omega-3 fatty acids, a positive effect on the cell membranes.
- Garlic improves the immune system, prevent colds, promotes improvement of work of digestive tract, diseases of the protection of the organism against the development of cardiovascular disease, lowers the risk of developing cancer.
- Strawberries – the Vitamin C is many times greater than that in lime, also, it is rich in iron, enhances immunity, essential oils, prevent the development of cancer.
- Carrots – in the position to neutralize free radicals, which are the gene structure of the organism and provoked the cancer, thanks to the many Beta-carotene. Also, carrots improve the condition of the skin and the eyesight. If you eat a salad of carrots, with sour cream, because Beta-carotene is soluble in fat.
- Spicy chilli speeds up the metabolism and helps reduce weight by a special substances, for the production of large quantities of gastric juice, which prevents the propagation of harmful bacteria in the digestive tract.
- Green tea helps improve the metabolism to reduce the weight (when using 4 cups of tea per day) by the active substance. Man, green tea to consume immune to cancer of the prostate, atherosclerosis.
Tips for the combination of products
- The correct use of Protein: Protein-eat all the foods that contain starch (celery, spinach, zucchini, onions, legumes, green beans, leaf vegetables, root vegetables, cabbage)
- The right use of strength: when consuming food, the starch, add to your leaf green vegetables. With food, the starch, combined well with root vegetables, fresh vegetables (radishes, cabbage, peppers, tomatoes). Products that contain starch, not combined with each other (for example, bread and potatoes), you do not use them together because they are digested differently. Starchy foods should be chewed well so that it was kept from the organism. This kind of food is better to eat for lunch.
- The correct use of fruit: you can not combine with nuts, vegetables and roots, the strength. Fruit is not good to eat instead of snacking, simply eat them for 30 minutes before main meals,or you can replace dinner or Breakfast. Well fruit, ripe combined in a season.
The right diet a day for losing weight:
- Immediately after the sleep, the body does not need food, because he has not spent more energy. Therefore, you can eat something light such as fresh fruit, vegetables or drink fruit juice, fruit puree or porridge. Fruits and vegetables the body digests quickly, they give him energy.
- The days schedule: 6 am get up, drink a glass of warm water for the Start of the work of the digestive tract. And go for Breakfast whenever you want.
- 12 to 14, plenty of food, and then you relax.
- >18 – 19 a little food,consumption of vegetables + protein.
Lose weight without dieting is possible
— You should eat five or six times a day, through the consumption of food rich in fiber (i.e. eat 2 vegetables at every meal). Also not to neglect the fruit contains vitamins and fiber (eat daily Apple). And be slimming.
— Set the level of insulin in blood for the reduction in the amount of body fat!
The fact that the energy received by the body from glucose and fat. The consumption of human food, the level of glucose increases. Under the action of Insulin is released during meals, the body burns glucose, but a part of the obtained calories in the Form of fat. Share glucose ranges for a couple of hours, and in the cold season, or in the case of physical stress – usually only for a short time.
If you want to lose weight without dieting, then you need to make sure that the fat is gone. But you don't burn it, as long as the insulin level is overrated (it promotes fat storage). Only if the insulin level drops, it will burn your body fat.
To lose weight, no diet, eat: vegetables, fruits, foods containing protein (Kefir, yogurt, cheese, cottage cheese).
But, not to eat foods that are high in sugar and fruit sugar.
Also, you waive calorie-rich foods.
Many women, after trying a number of diets, the question: to lose weight without dieting, but, that's not healthy again?
Effective slimming is possible if:
- You will lose weight slowly (a pound a week, i.e., minus four pounds per month), but without adherence to the diet. In this case, the result is stable, without any harm to the health.
- select for weight loss happy Moment in life.
- the firm decision to lose weight, take him to approach with all responsibility, not anyone give the cut off, with the selected path.
- Their attitude is positive, you have to believe in the success. You will feel as if they are emaciated.
- If you have people, obese, the elderly with either health problems, ask your doctor before you real slimming.
How do you keep yourself in shape without dieting
- Do not eat after 18 – 19 hrs.;
You eat only natural, fresh products. Is prohibited, ready meals, bakery products, cakes, bakery products, sugar, food, the saturated fats (fat meat, fat, fatty dairy products) and TRANS fats (Margarine, he is in baking, cake).
- You drink about two liters of water per day (not including tea, coffee, other beverages).
- You eat a lot of fresh fruits, vegetables, drink freshly squeezed juices.
- Once a week fasting day. And once in a month, you make the day of the dismissal on the water. This will help toxins from the body.
- Need to sleep for eight hours per day for normal metabolism.
- You need to move more in the fresh air.
- They combine the principles of healthy nutrition and Training. Training needs the weight was due to fat and not muscles. It is inadmissible for the right to remove it. In the implementation of Training, you need to a suitable for the level of their intensity.It is possible to remove an individual program. To do this:
- Find out the perfect weight for you by a special formula, for example, Broca-formula, which takes into account weight, size, age, gender, physique.
- You can calculate your daily calories for you with a special calculator. But, remember, that a daily caloric content should not be less than 1200 kcal, otherwise they will damage the health. On the basis of the daily calories you learn, the amount of protein, fat, carbohydrates, important.
- In view of the daily calories, their need for proteins, fats, carbohydrates, you can properly useful products to pick up, taking into account their calories, and make a menu for the week And then it becomes a habit and you can quickly include calories.
- Start with the Training, do the exercises for the weight loss.