The question "How much to lose weight? "Interested in many women and men around the world, and this is not an accident. The fact is that even with sober, not high self -esteem, people are aware that they have excess weight.
In this post we will talk about the reasons for fullness, and also make a detailed menu for those who are interested in, how to lose weight very much.
Who suffers from excess weight?
It should be noted that not all people are actually as complete as they imagine themselves. The simplest (though not quite accurate) way to determine if you have excess unnecessary weight is to take away your weight in kilograms from your growth in centimeters. If the calculation result is at least 110, you do not need to lose weight by medical indicators. If you received a figure of less than 110, then you need to think about your diet and way of life. We repeat that this calculation does not take into account many factors, so the results should be treated with caution.
What is the reason for excessive completeness?
The issues of losingion in 80% of cases are of interest to ladies: how to lose weight after childbirth, when weight gain is a certain fact, or how to lose weight or an important event by several kilos.
But sometimes a strong floor is conceived about the discharge of excess weight. The fact is that neither at school nor at the university teach the basics of leading a healthy lifestyle. At the same time, sweet bars, chips, fast food are advertised on TV and the media, replacing information in the heads of what you need to eat to be healthy. It is not surprising that sooner or later a person, looking at himself in the mirror in bewilderment, discovers ugly fat folds, cellulite on the hips, a huge stomach or a chest that increased by several sizes. What to do in this case, what measures are best taken if you want to know how much to lose weight?
About the timing for quick weight loss
How long will you need to leave excess weight? Of course, this is not about the day. It all depends on how many unnecessary kilograms you have. If we are talking about five or six, then you will quite successfully say goodbye to them in 2-3 weeks.
The larger the weight, the more time you need. Nutritionists consider healthy and harmless weight loss this when a person loses no more than 1-1. 5 kg from his weight per week. Take your time! Many are rushing like a hole in the test of the first diets that have fallen and make stupid mistakes. The result is a set of even more kilos after the completion of the diet or causing great harm to its body.
What do you need to eat to successfully lose weight?
What do you need to eat for those who are interested in the question of how to lose weight quickly and strongly? First of all, we determine the main enemies of a beautiful figure: these are well -known flour, fat and sweet. Even if you just refuse these categories of products (confectionery and flour products, fat sausages, cheeses, fried meat), you will significantly lose weight without other additional measures. So, this is the first, but not the only secret in losing weight. What other secrets of quick weight loss are there?
Secret - in the diet!
There are special methods and diets that allow you to quickly lose weight. Protein diets, that is, increased consumption of protein products along with reduced absorption of carbohydrates and moderate consumption of vegetable and animal fats, enjoy the greatest success. Such diets are good in that it is easy to withstand them - you eat to a feeling of satiety and at least 5 times a day.
How to lose weight in a week?
So, consider the menu that will help you get rid of extra 2 kilograms per week (even without sports load).
Monday
- Breakfast: 2 eggs prepared in any way, tea or coffee without sugar or sugar -substitutes.
- Lunch: boiled chicken fillet (a portion of 150-200 grams), a salad of cabbage and cucumber, seasoned with oil or soy sauce.
- Dinner: a portion of cottage cheese (150-200 grams), a spoonful of low-fat sour cream, salt.
- Snacks (between the main meals): an apple or grapefruit.
Tuesday
- Breakfast: a portion of cottage cheese (150-200 grams) with the addition of 50 grams of raisins or dried apricots.
- Lunch: boiled red fish (a portion of 200 grams), a tomato and cucumber salad seasoned with oil or soy sauce.
- Dinner: Omlet of 2 eggs.
- Snacks (between basic meals): an apple or grapefruit
Wednesday
- Breakfast: carrots and apple salad.
- Lunch: chicken broth with a piece of chicken and one egg.
- Dinner: a salad of green vegetables, a piece of beef (200 grams) boiled or steamed.
- Snacks (between basic meals): drinking yogurt without additives or kefir (250 grams)
Thursday
- Breakfast: Omlet of 2 eggs.
- Lunch: chicken stewed with cabbage.
- Dinner: a portion of cottage cheese (150-200 grams), a spoonful of low-fat sour cream, salt.
- Snacks (between basic meals): an apple or grapefruit
Friday
- Breakfast: a portion of cottage cheese with a spoon of centers.
- Lunch: chicken soup without potatoes, a piece of chicken fillet (150-200 grams).
- Dinner: Baked in the foil of beef (200 grams), a cabbage salad with herbs.
- Snacks (between the main meals): a portion of 250 grams of yogurt without additive or kefir.
Saturday
- Breakfast: eggs of two eggs, with herbs and salt.
- Lunch: boiled chicken (250 grams), a raw beetroot salad with a spoon of sour cream.
- Dinner: a portion of cottage cheese (150-200 grams), a spoonful of low-fat sour cream, salt.
- Snacks (between basic meals): an apple or grapefruit
Sunday
- Breakfast: a portion of cottage cheese with a spoon of centers.
- Lunch: boiled cauliflower, 2-3 boiled or baked chicken legs in foil.
- Dinner: Omlet of 2 eggs with a salad of green vegetables.
- Snacks: an apple or grapefruit to choose from.
How to eat right for quick weight loss on the menu?
This is an approximate menu and there is an answer to the question of how to lose weight in a week. Remember that you can replace the chicken with beef or fish at your discretion, but the method of cooking is very important here (steamed or boil in water, slightly salt).
Do not use sugar and sugar -substitutes, but you can salt all the dishes, also use soy sauce at will. Such nutrition is quite easily perceived by the body, you will not feel hunger and will not break. If there was a breakdown, you ate candy or even chocolate, it's okay, continue to eat on the menu.
How to lose weight without diets
Not always a person is ready to withstand the torment of hunger or the abandonment of his favorite chocolate in order to lose weight. If such a friend asks you for advice on the topic: "I have better recovered, how to lose weight? "- Feel free to send her to the gym!
Of course, the sports load does not make it possible to eat everything indiscriminately, but moderate nutrition with proper force in the hall will be rewarded with a hundredth. Training gives the best and very noticeable help in the problem in the first weeks how to lose weight. The rule is not to neglect the help of the coach. If you do not have experience in aerobic and anaerobic classes, then it is precisely the advice of a person who knows and knows how to be useful to you most. Of course, classes are not free, but it's worth it. Pay more attention to power loads, not aerobic (running, shaping, group classes). It is strength training that will make you spend the maximum energy, in addition, calories will continue to burn after class, which is especially appropriate for losing weight.
Now you know how to lose weight both with diets and thanks to training. Dare and be beautiful!