Most often, approaching the mirror at home and once again unsatisfied or unsatisfied with our reflection, we finally decide to take up ourselves as soon as possible to lose weight, remove the bulging stomach and again become a slender, beautiful and attractive person.
To be beautiful, to put on your favorite dress, which once was just right or shirt, which for some reason became small in the waist and buttons on the stomach stopped fastening-this is our natural desire, which parallel to another service.We will not only become slimmer and prettier, but also reduce the risks of obtaining a number of serious diseases, as well as add additional years of life.
So, according to statistics, the difference in life expectancy of women of the same age, one lifestyle, but with different weights (excess and normal) is about 5 years!So if you have excess weight, we urgently begin to lose weight and reduce the volume of the abdomen!But in order to not harm your health in the process of losing weight, you need to know some of its rules, which in any case cannot be violated.
For those who do not like to read a lot, I will present the main points in the question-question:
- What needs to be done to lose weight?- you need the correct, balanced diet with a certain limitation in calories and moderate physical activity
- And if I want to lose weight quickly?- Fast weight loss implies a strict limit in calories.This is harmful to health and reconfigrates the work of the whole organism.After returning to the previous diet, the weight is gained at a doubled speed
- My weight is very large.Can I lose weight?- Dietetics doctors will tell you a list of additional measures to reduce weight to proper nutrition and physical activity.
How to lose weight
Let's go through the theory.First you need to decide which weight category you are.This will help to understand whether the main measures to reduce weight (proper nutrition and physical activity) are necessary to add more drug therapy.Or the weight is so large that only surgery will help to reduce it.
The weight category with mathematical accuracy will help to determine the body mass index (BMI).BMI is the most convenient and accurate measure of assessment of the level of body obesity and is calculated by the formula: body weight (kg), divided into height (m), erected in a square.(Example: weight - 100 kg., Height - 2 meters. BMI = 100/22= 25)
AtBMI 18.5 - 29,All that is needed in order to independently remove the stomach at home (if any) and lose weight is a diet, proper nutrition and physical activity.We will talk about everything in more detail later.
AtBMI 30 - 39Proper nutrition and physical activity are also needed, but with this weight it is already worthwhile to think about the help of drug therapy.Important: all drugs have side effects, so only a doctor makes a decision on the start of taking and choosing the medicine itself.
AtIMT 40 or more.It is believed that with such a weight it is already impossible to lose weight on your own.In this case, doctors in the absence of contraindications offer to resort to the help of barioric surgery.With its help, weight loss is achieved by 50-70% over the next two years.Then support it with all the same diets and physical exertion.
We are moving towards the goal
If you notice, in our calculator Bamoil, when the prognosis of achieving normal weight, a result equal to several months can be issued.That is, losing weight - the process is quite long, and in order to first “do not drop”, determine for yourself a good reason that will allow you to stay the chosen path.And this is the first practical action from which you need to start losing weight.
To get rid of health problems and extend years of life, to become more beautiful and catch the delighted glances of the opposite sex, to become an example to follow your relatives.Write in the comments your reason, because of which you will not back down and will move step by step to the goal.
Step 1: Proper nutrition.How to eat right to lose weight
Regardless of BMI, for everyone who decided to remove their stomach there are two general points.The first of them is a diet.That is, now you will have to control what you eat, and most importantly, how much.It is necessary that the energy consumption for the life support of the body will exceed the amount of energy that comes with food.
Be sure to have breakfast.So the hormonal system gains the desired mood for the day and reduces the risks of the development of obesity.Those who have a habit have at night, on the contrary, the risk of obesity is very high.And also for those who rarely eat, but right away, and even trying to swallow faster.
Studies do not stop, scientists are constantly studying how to eat, when to eat, at what time.There are tens of thousands of people under a certain nutrition under the supervision.Doctors look at the behavior of their hormones, at other tests and indicators to track how the endocrine system reacts to the intake of calories into the body.
We count calories.How much calories are needed per day to lose weight
So, in order to start losing weight, you need to limit yourself in calories.This is the main, basic principle!If you, of course, do not work in heavy production, requiring constant physical stress or not a professional athlete.Then in normal mode, 300-500 kcal per day is definitely unable to do!
Firstly, we determine our energy costs necessary for the life support of the body.
1 method: From the table for calculating energy costs in accordance with your gender and age, select the value and, given our usual physical activity, as well as the cost of digesting food, we get the desired.Link to the table and the calculation form below.
2 Method: it is simpler, faster, but approximate.We multiply our weight by 22 kcal necessary for the life support of each kilogram.Let's say I have 80 kg * 22 = 1760 kcal.So, if in the day I will eat products (food) with an energy value of 1760 kcal, then I will not lose weight and will not gain weight.
But our goal is to lose weight and remove the stomach!A person, in order to lose about half a kilo per week, needs a shortage of 500 kilocalories per day.That is, it is necessary to reduce the daily diet by 300-500 kcal.My daily diet should be 1260 - 1460 kcal, and the rest of the body will be made from fat reserves on the stomach.Voila, we lose weight!
So that it didn’t happen as if you think that you ate a little calorie porridge for 200, but you do not take into account that it has several more spoons of sugar and a good piece of butter.In total, the porridge came out by 500 kcal.Then we will drink sweet tea with delicious cookies, and our breakfast will pull at 1000. The same thing can happen at lunch and dinner.And at the end of the month, standing on the scales, we will be surprised: "Why am I not losing weight?"
To eat this to lose weight?We follow the composition of the food
It is also good to control the composition of food.A balanced and diverse nutrition must satisfy the needs of the body.And here everything is important proteins, fats, carbohydrates, as well as fiber - the basis of our food.Microelements, vitamins and various biologically active substances should also be present in the diet.
- Replace animal fats with vegetable and those that are in fish and seafood
- You need to consume enough fruits and vegetables
- It is necessary to use fiber daily
- The priority should be the meat of poultry, fish and veal
- Be sure to contain low -fat dairy products in the diet
- Nuts, seeds and whole grains
Enemies of normal weight.Sugar, salt and alcohol
The time when we lose weight additionally good because, under the influence of restrictions and self -discipline, we have the opportunity to develop a habit of proper nutrition for all the next time.To automatism, bring the understanding of what can be used and in what quantity, and what can not be in any way.
For example, during the diet you need to protect yourself from alcohol.The product is quite high -calorie and in addition is a strong stimulant of appetite.We do not notice how to eat a huge steak with a large portion of potatoes under the snack.It will never work to remove the stomach.The rest of the time, alcohol in the amount of one glass per day is not forbidden.
Everything else cannot be under any circumstances, nor when we lose weight, nor when we got rid of extra pounds:
- Salt food
- Due to the large amount of salt, you can also eat sausages, sausages, ham, purchased dumplings and other finished semi-finished products
- Add sugar
- Sweet carbonated drinks are banned, as well as all juices
- Sweet pastries
- Trans-fats are dangerous!Sausages, ice cream, purchased pastries, chips, crackers and other delicious muck - we prohibit ourselves!
- FAST FOOD
I understand that all this food is constantly present around us and it will not be possible to avoid it.But the main thing here is that the one -time consumption of such products does not turn into constant and become harmful to nutrition.A little bit and sometimes you can.
In the meantime, we are losing weight, it is important for us how much we eat, that is, the total number of calories.Per day, we should not exceed 1800 kcal.And if you continue to eat sweet, salty and other high -calorie foods, 1800 kcal will be typed already by noon and it will be very difficult to live the afternoon without food.
Diets should be safe
The described above is also a diet.Limit the number of calories up to 1500-1800 per day and eat what you like.You can lose weight from it almost as quickly as from other diets with a hard restriction of calories and often unbalanced in the necessary nutrients, the so -called monodietary.
Bellless, shameless, protein or carbohydrate - each of them has its own dangerous health consequences.Some worsen the condition of the hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, constipation.The most famous diet in Ducan and Paleodita are recognized by the British Association of Dietetologists the worst, unbalanced and risky.
The most causing confidence among nutritionists is the Mediterranean diet.It does not exclude all the necessary macro elements, focuses on fruits, vegetables and seafood, poultry meat, olive oil (well, what about it), light cheese andA littleRed wine!I like!
Step 2: Physical activity
The second prerequisite after limiting calories is physical activity and exercises.They not only burn several hundred kilocalories that we spend as energy on physical activity (movement with hands, legs, tilting, squats, walking), but also in a certain way we reconfigure our hormonal system to large energy consumption (sweating, breathing, heat release).
Thus, physical activity will significantly reduce time to lose weight to the goal.Use any opportunity to move!Do not use the elevator at home, get down and climb the stairs.Do you live high?Well, rise at least to the third, fifth floor, then call the elevator!
Go, open the window for ventilation, close in another room, then vice versa.Sit by the TV or computer, do not ask you to bring you a cup of coffee, but go yourself, you can eat ten times on the way.The meaning is to include as much physical activity as possible.
Here is a great motivation to make sport part of life
I repeat: the presence of physical exertion has been proven to extend life!
Aerobic loads.Exercises for weight loss
To remove the stomach, the exercises “on the press” are not enough.First, it is necessary to connect basic exercises, which also work out the abdominal muscles and have a general strengthening effect on the body.When performing, we concentrate attention on the prepared muscles of the press.
- "Squat."Legs on the width shoulder, hands in front of you.Squat to the level, while the back of the thigh is parallel to the floor level, below is not necessary.20-50 times
- "push -ups."Take the emphasis lying.Men: legs on socks, women: from the knees.We bend our hands in the elbows, lower the body parallel to the floor, then unbend our hands, return to the original position.10-30 times
- “pulling up” to men - VIS on a fixed bar.You need to tighten your body up 5-10 times.Women can do “horizontal pull -ups”, pulling up on a low horizontal bar.
Add to physical exertion in the fresh air.Fast walking is more physiological and more sparingly refers to the joints than jogging.You can always find where to go.To the store, light, back with bags.Going to work, walk to public transport.Just in a neighboring house to friends.
Thus, certain metabolic processes are launched that increase the metabolic activity of muscle tissue.For these processes, the body needs additional energy consumption.To do this, he uses internal, accumulated reserves and begins to burn energy 24 hours a day.