Often girls are in search of fast and effective methods of recourse to lose weight is quite dangerous for the health method. She ate almost nothing, pace yourself in the gym and not think that the body undergoes a lot of Stress. Not infrequently, such a Hard-mode does not lead to the desired result. This is due to the fact that, in addition to the diet and Sport must be adhered to, and other rules, in order to lose weight. What you need to remember this useful tips for losing weight think to lose weight in the shortest possible time, without harm to health?
How to learn to be normal weight
Before you begin a long and difficult process of weight loss, you need to find out whether it is overweight. This is an important step, because of the lack of body weight is harmful to health, such as self-involvement.
Learn the ideal weight, there are several possibilities.
Method 1. If you take a size of 155-165 cm, then you need to take 100, if the body size 165-175 cm, have take-away 105, and with the growth of more than 175 cm, 110. The resulting number shows normal weight.
For example, a Person with a height of 168 cm 168-105=63. So, the ideal weight is 63 kg. the result is, However, inaccurate, since in this calculation, not the peculiarities of physique is taken into account.
Method 2. More than the correct result is obtained if the parameters of the figure of the person into account. For the calculation of the normal weight range, replace the values in the formula:
HxQ:240=W, where H — height in cm; Q the volume of the chest, W — normal weight.
For example, a woman with a body size-162 cm, your size of the chest is 92 cm 162 x 92 : 240 = 62,1 kg. Result — the size of 162 cm, your ideal weight should be and 62.1 kg.
With this method, you can learn the degree of adiposity:
- 1. Grade — if the result is higher than normal 10-30%;
- 2. Grade — exceeding the Norm in 30-50%;
- 3. Level — exceeding the standard to 50-100%;
- 4. Level — exceeding the standard more than 100%.
The role of a healthy diet in weight loss
Find out how many pounds, you can plan, lose weight, and learn tips to reduce weight. Note that this process is more difficult, requires compliance with certain rules. If you look at some of the tips and forget the other, you can not wait for the desired results.
The most important rule in losing weight is proper nutrition. Of these, only weight and appearance and health depends on. To must this topic be taken seriously.
First and foremost, the diet should be varied. Man receives all the necessary vitamins and minerals. Without these nutrients, the body will quickly fade and wither. In the result it affects the condition of the skin, hair, teeth, immunity falls.
Diet need to in weight loss, be considering the daily requirements of fat, carbohydrates and calories.
A grown woman should be consumed per day:
- Carbs 100-120 G;
- Fats — 50-60 Grams;
- Calories — 1750-1800 kcal.
Every person who aspires to lose weight, you must keep in mind the Golden rule — nutritious food, eating in the morning and in the afternoon and in the evening let the light products.
The list of prohibited products
When losing weight, it is important to note that some of the products is strictly forbidden to eat. For those who lost weight, a small amount of such food in all of the efforts can.
List of hazardous products:
- Pastries, Cakes, Cakes;
- Cakes, Pancakes;
- Chocolate, Candy;
- Pasta;
- Grits;
- fatty meat and fish;
- fatty foods;
- fast Food, Snacks, ready meals;
- carbonated beverages;
- Beer.
Reducing the amount of consumed sugar good impact on the figure. Per day not more than 80 g. And, better still, replace the sugar with honey or jam and sweets are allowed a small amount of dried fruit.
What foods can be eaten
What products are recommended, the vulnerable, for all the people:
- black or full grain bread;
- Milk, Yogurt, Cottage Cheese;
- Eggs;
- Meat and fish low-fat varieties, seafood;
- Herbs, Vegetables;
- unsweetened fruit and berries;
- unrefined vegetable oil (1-1,5 tablespoons per day).
In the case of the preparation of food you may almost all of the products. The main thing is not to exceed the daily requirement of calories.
Weight loss tips from a professional
Doctors and nutritionists have made some rules on how to lose weight quickly and forever.
The best tips for losing weight:
- The overview of the amount of servings. If you stretched constantly eat a larger portion, then over time the stomach wall. As a result of the human being always wants more, and the Hunger comes faster. So, in the treatment of obesity patients often recommend, surgery for the reduction of the size of the stomach. To avoid problems, eat 4-6 times a day in small portions.
- For always forget about the flour products and sweets. In this case, the pounds will go a lot faster, and a normal body weight will be stable.
- There are soups and put meals a ban on snacking between the main. Nutritionists recommend a while sitting on soups. In the spaces between, you can snack on. Such a diet promotes rapid weight loss.
- Deleting from the diet of spicy, salty, spices. These products contribute to the increase of appetite. Instead of the spices is recommended, herbs (parsley, coriander, Dill, mint, cumin) and the lemon juice and salt can replace. When you lose weight you need to eat more vegetables. Dietary fiber in your composition creates a sense of fullness and has a beneficial effect on the intestine. While a vegetarian diet eat as often as possible, up to 6 times a day. We can't let the intervals between meals more than 3 hours.
- A half hour before the meal, you drink acid for a glass of water without carbon or low-fat broth. This method helps to moderate the appetite and people eat more than they need. You can't drink it sweet, sour, carbonated beverages, cool and fat broths — ignite the appetite. It is also known that the water accelerates the metabolism by 30% and helps to burn calories.
- For lunch and dinner, first of all, you need to eat a low-calorie appetizer, then a main dish. This method also reduces the appetite. As a starter you can choose, boiled egg, salad of green vegetables, celery, raw grated carrots.
- Prepare yourself a light meal. In this case, the portion is large, but contain less calories.
- A Low-Carb Diet. One of the most effective methods is considered to be food with a minimum of carbohydrates.
- Eat them warm first courses. Soups, borscht, and other first courses, need to it's just hot. This contributes to the improvement of the digestion and the metabolism. On the digestion of warm food lasts longer, so that the feeling of satiety lasts longer.
- Thoroughly chew. The longer the food, the more saliva is produced, which contains enzymes for the digestion of food. In this case, the food will be digested better and faster, a feeling of saturation comes. If you have a 10-minute break between the courts, it is likely you will not want to continue their meals.
- Exclude from the diet of ice cream. This Dessert is the better way to replace frozen fresh juice.
- Promotes the weight loss decoction of boar. Necessary you can mix 7 parts of the dried berries of the mountain ash, and 3 parts dried nettle leaves (maybe also the berries evenly bird and rose hips). 2-3 tablespoons of the mixture, pour two cups of boiling water, keep on heat for 10 minutes and then for 4 hours. The strained broth in between meals, half a Cup 2-3 times a day. For every day need to cook a fresh drink. Before eating, necessarily, consult a doctor, as not all of you take this Tool. Also, the specialist will give you the duration of the treatment say.
- Sport and physical activity. For losing weight any activity is suitable for quick walking, running, Fitness, gym, dances, etc. The more movement, the faster the weight melts.
- Almost days. Slimming very useful to organize 1-2 times per week almost daily. There are a variety of options — Protein, fat, carbohydrate, vegetables, liquid days.
- Daily rate of water to drink. Of the day you should drink 2-2,5 liters of pure water.
- There is not directly to the nervous over-excitement or physical strain. To devote to the stomach was the juice for the digestion, you need to give him a little time. Also prohibited to provide, directly after a meal will help advance taken for your heavy work or sports.
- Do not sleep after eating. Sleep after eating promotes rapid deposition of fat. Better go for a walk.
- After the consumption of the food do not eat fruit. Fruit always result in the full stomach to fermentation. This impairs digestion and provoking flatulence.
- Eggs promote weight loss. Replace the usual Breakfast with eggs, you can lose a couple of pounds.
- Black coffee speeds up the metabolism and burns fat. Cup of high-quality natural drink without sugar helps to lose weight and give energy and improve your mood.
- Green tea is also helpful in weight loss. Tea, like coffee, helps to burn fat and accelerate the metabolism.
- Cook on coconut oil. Of coconut oil triglycerides (a type of fat), improve the metabolism and reduce the appetite.
- Dispense with a strict diet and fasting. The people "sitting" on a strict diet, will experience a strong Hunger that leads to frequent disturbances and overeating. More efficient and much more pleasant, only a full-fledged healthy diet are liable.
Recommendations on how to reduce the appetite
Good appetite sometimes insurmountable obstacle for weight loss. Many women often can not overcome the desire to eat something.
These real weight loss tips will help soothe the fierce appetite.
- In the case of 5-6-course menu of the diet the feeling of satiety lasts longer, the people have no time hungry enough to eat much.
- Mouthwash Mint helps water several times a day to reduce appetite.
- If brushing your teeth before eating a Paste of Mint, which is a decrease in appetite significantly. The fact that the mint dulls the sensitivity of the taste buds in the mouth and the desire is reduced.
- Some essential oils also lowers the feeling of Hunger. Aromas of green Apple, Grapefruit, vanilla, cinnamon or mint can help.
- Moderates the appetite, a tea made from ginger helps. For the preparation you need to pour 400 ml of boiling water 1 teaspoon of crushed dried root and infuse until the drink has cooled down. Then add a teaspoon of honey. Drink ginger tea before each meal.
- To eat if you really want to do is take 1-2 plums or dried apricots. Dry fruits should slowly dissolve in the mouth, like caramel, and chew food thoroughly, drinking water. This method helps quickly the feelings of Hunger to get rid of.
- Helps the Hunger decoction of dried fruit. You need to boil for 15 minutes and raisins in a Liter of water a handful of dried apples, apricots, plums,. Drink a glass several times a day.
- The Hunger to hear, to torment some time after a little practice.
Losing weight is not as difficult as it may seem at first glance. If the stock of willpower and the lead tips to lose weight the above mentioned, then the pounds will disappear quickly and permanently. Here, instead of constantly feeling hungry, enjoy tasty and healthy dishes.
The Video presents a series of simple but effective exercises for weight loss.