Perhaps there is no more critical and current issues for the woman, as the question of a slim figure. Although in the age of obesity, the male half of humanity, especially those who have a "beer belly concerns". There are many myths about how to remove excess fat, including such exotic, like the diet according to the color of the products, fasting and cleansing of the body with special drugs. Rushing from one extreme to the other, most of the girls either can't relieve pounds, the joy of insignificant results, or almost to the point of fainting, he wakes up, frustrated, and weight gain to a greater extent than previously. A vicious circle can take many years, and the dream slip into the coveted dress or Jeans so as.
How can you find out which methods are effective
Enough of the science "dietetics" and tune in on the diet according to the recommendations. Better, of course, you come to the Person, taking into account the structure, the shape and other properties, history, slimming the individual program chooses for you, and advise and for the duration of the weight loss.
Keep in mind that it will lose in the rule, only in compliance with the you can weight: burn more calories than you consume. The other methods based on the purification of the body of specialized products, drugs, and enemas can have a certain effect, but the result will please you hardly. The result is a tract, a disturbed metabolism, and problems with the gastrointestinal.
Basic diet for losing weight
Regardless, you want to relieve in a rule weight or fat to remove with specific locations, approach to nutrition will be the same: the complete removal of the fat, limiting carbohydrates, and proteins, a preference for the. There are two popular at the Moment methods:
- an effective diet lose weight problem areas: belly and flanks focuses on high-calorie foods. For follow up the calculation of your calories is necessary. There is a simple formula, taking into account the size, weight, age: 655 + (9.6 x body weight) + (1.8 x height in cm) — (4.7 x age in years). The resulting number is the measuring stick, since it will show how much the body needs in a resting state. To start the mechanism of weight loss, reduce the required solution of calories, that is, to create a deficit.
The use of low-calorie products – the main principle of this technique. Do not drastically reduce calorie, otherwise the Stress of the body fat begins to acquire. To come within 1-2 weeks of a result, if 7 days out of 1000-1200 g. If you have less, you work on the diet in the direction of the reduction of calories, if more damage, can be spoiled disturb the metabolism, the hair, the nails, the skin becomes dry. In this case, adjustment is required. Mandatory, the liquid supply and, of course, physical exercise (at least half an hour), the complete elimination of fat-containing products. Allows fatty fish and milk products up to 1% of fat content;
- a very simple Protein diet, known by the name of its Creator – Ducane. The difference with the previous one, that no continuous calculation of the calorie content of foods, as well as in the possibility of it, as much as you want from the list of approved products out there. Reviews on diet positive, what does that say about its high efficiency.
The technique consists of four steps:
- The attack, if only the Protein products. The duration is 3-5 days. In this period, the oils and fats (up to 5 kg) will be burned to the maximum.
- Exchange: a day of only proteins, Tag proteins with carbohydrates. This sustainable and stable weight loss is guaranteed.
- Pin. All do not choose, you will need a period of time according to the scheme: a lost pounds 10 days.
- The Stabilization. It must be a life long. It's a children's game. Enough once-a-week Protein day.
As you can see, is very simple. But it is worth considering one more thing: make sure you don't drink less than 2-3 liters of water and eat oat bran, known rich in fiber. The latter is not only involved in the processes of the digestive tract, but also leads to a quick saturation.
Principles of slimming
No matter what kind of diet is not adhered to you, it pays to know about the basics, in order to effectively lose weight.
- For special dietary step should be to give up go way, in order not to provoke a return, as soon as, to take up the slack. Therefore, the Hunger is not contraindicated, absolutely contraindicated, it breaks only the processes in the body, but leads with high probability to a failure, and then to depression, new diet, and so on, that is in a circle.
- From the diet, it is important, in addition to sent to, and an increasing number of calories, in order to stabilize the new shape. In the ideal case, a result is achieved, we recommend that you limit fat, but also in the fast carbohydrates: baking, bread, chocolate, pasta.
- In the process of weight reduction smaller, but frequent meals (5 times per day) is extremely important. It only get rid of the hunger is not helping, but also not the ability give the body excess energy, use to deposits in fat.
- The increase in the number of water – one of the most important principles of any diene. Although the water is not involved in metabolism, but it starts this process and regulates the. In addition to pleasurable weight loss, you will receive a cleaning, you will be happy, good mood, easiness, joy, strong and robust hair, fingernails, healthy skin condition.
- Power-Mode. It is believed that up to 12.00 o'clock can afford, and carbohydrates, and proteins, sometimes even a weakness by your favorite products in limited quantities. To 18.00 hrs – proceed according to the scheme of the diet, but before going to bed for 3 hours – just without the carbs and of course no fat diet. Calories solved-poor foods with a low percentage of severe in the Assimilation of carbohydrates: fillets of chicken, Turkey, veal, vegetables, low-fat dairy products. An hour before bed is not the best at all.
Sample menu for a low-calorie diet for weight loss
But a good diet is only half the battle. To pull the skin, requires Training: abdominals abdominal exercises for legs, thighs. The duration of 30 minutes per day. Example menu:
- Breakfast. Any porridge, boiled milk, eggs or as an omelet. Vegetables, fruits, fresh or cooked, but not on an empty stomach. If you like meat, want to fillet or chicken breast, chicken, veal is;
- the second Breakfast. The Eat Fruit, E.g. Apple, Banana, Pear. As an Alternative to milk products with low fat content;
- Lunch. Low-Fat Meat Products, And Fish. Vegetables, steamed or boiled. You can cook the pasta. Salads from fresh vegetables. Lemon juice or olive oil (but not more than 1 TSP of filling up.);
- Mid-morning snack. As a second Breakfast;
- Dinner: meat, fish, in any Form, except fried, preferably low-fat varieties. A little vegetable salad;
- the second dinner – a glass of low-fat yogurt or a pack of cottage cheese.
This is the approximate Plan on how to create a your own menu, tables refer to the contents of fibers, fats, carbohydrates in the food, and do not forget to drink water and to exercise. We wish the best of luck!