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 of having an excess weight.
In this post we will talk about the reasons for the fullness and we will also make a detailed menu for those interested, how to lose weight a lot.
Who suffers from excess weight?
It should be noted that not all people are actually complete as they imagine. The easiest way (even if not completely accurate) to determine if you have a useless excess weight is to remove your weight in kilograms from your growth in centimeters. If the result of the calculation is at least 110, it is not necessary to lose weight with the medical indicators. If you have received a figure less than 110, then you have to think about your diet and lifestyle. 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?
Loss problems in 80% of cases are of interest for women: how to lose weight after childbirth, when weight gain is a certain fact or how to lose weight or an important event of several kilos.
But sometimes a strong floor is conceived on excess weight discharge. The fact is that neither at school nor at the university teach the foundations to guide a healthy lifestyle. At the same time, sweet bars, chips, fast food are advertised on TV and on the media, replacing the information in the heads of what you need to eat to be healthy. It is not surprising that sooner or later a person, who looks in the mirror for amazement, discover bad fat folds, cellulite on the sides, a huge stomach or a chest that has increased in different sizes. What to do in this case, what measurements are they took better if you want to know how much to lose weight?
Times information for a quick weight loss
How long will you have to leave excess? Of course, it's 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 have successfully gained their goodbye in 2-3 weeks.
The bigger the weight, the more time you need. Nutritionists consider healthy and harmless weight loss when a person loses no more than 1-1, 5 kg from his weight per week. Take your time! Many are falling like a hole in the test of the first diets that have fallen and make stupid errors. The result is a set of even more kilos after the completion of the diet or causing serious damage to its body.
What do you need to eat to lose weight successfully?
What do you need to eat for those interested in the question about how to lose weight quickly and strongly? First of all, we determine the main enemies of a good figure: these are well -known flour, fats and sweets. Even if you simply refuse these categories of products (pastry chefs and flour, fat sausages, cheeses, fried meat), you will lose significantly weight without other additional measures. So this is the first, but not the only secret to losing weight. What other secrets of rapid weight loss are there?
Secret - In the diet!
There are special methods and diets that allow you to quickly lose weight. Protein diets, or an increase in the consumption of protein products together with the reduced absorption of carbohydrates and moderate consumption of vegetable and animal fats, enjoy greater success. These diets are good as it is easy to resist: you eat for a feeling of satiety and at least 5 times a day.
How to lose weight in a week?
Therefore, consider the menu that will help you get rid of 2 extra kilograms per week (even without a sporting load).
Monday
- Breakfast: 2 eggs prepared in some way, tea or sugar -free coffee or substitutes.
- Lunch: boiled chicken fillet (a portion of 150-200 grams), a cabbage and cucumber salad, seasoned with oil or soy sauce.
- Dinner: a portion of ricotta (150-200 grams), a spoonful of acidic cream with low fat, salt.
- Snack (among the main meals): an apple or grapefruit.
Tuesday
- Breakfast: a portion of ricotta (150-200 grams) with the addition of 50 grams of raisins or dry 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 an egg.
- Dinner: a salad of green vegetables, a piece of beef (200 grams) boiled or steamed.
- Snack (between basic meals): Yogurt drink without additives or kefir (250 grams)
Thursday
- Breakfast: omlet of 2 eggs.
- Lunch: stewed chicken with cabbage.
- Dinner: a portion of ricotta (150-200 grams), a spoonful of acidic cream with low fat, salt.
- Snacks (between basic meals): an apple or grapefruit
Friday
- Breakfast: a portion of ricotta with a spoonful of centers.
- Lunch: chicken soup without potatoes, a piece of chicken fillet (150-200 grams).
- Dinner: cooked in the beef sheet (200 grams), a cabbage salad with herbs.
- Snack (among the main meals): a portion of 250 grams of yogurt without additive or kefir.
Saturday
- Breakfast: two egg eggs, with herbs and salt.
- Lunch: boiled chicken (250 grams), a raw beet salad with a spoonful of sour cream.
- Dinner: a portion of ricotta (150-200 grams), a spoonful of acidic cream with low fat, salt.
- Snacks (between basic meals): an apple or grapefruit
Sunday
- Breakfast: a portion of ricotta with a spoonful of centers.
- Lunch: boiled cauliflower, 2-3 legs of boiled or oven in a sheet.
- Dinner: Omlet of 2 eggs with green vegetable salad.
- Snack: an apple or a grapefruit to choose from.
How to eat well for a quick weight loss in the menu?
This is an approximate menu and there is an answer to the question about how to lose weight in a week. Remember that you can replace chicken with beef or fish at your discretion, but the cooking method is very important here (steam or boiling in the water, lightly salt).
Do not use the Substitute sugar and sugar, but you can go up all the dishes, also use the soy sauce at will. This nutrition is quite easily perceived by the body, you will not feel hungry and does not break. If there has been a break, you ate candies or even chocolate, okay, continue to eat in the menu.
How to lose weight without diets
A person is not always ready to resist the torment of hunger or the abandonment of his favorite chocolate to lose weight. If such a friend asks you for advice on the subject: "I am better to recover, how to lose weight? " - feel free to send her to the gym!
Of course, the sporting load does not allow you to eat everything indiscriminately, but moderate nutrition with an adequate force in the room will be rewarded with a penny. Training offers the best and very evident help in the problem in the first weeks on how to lose weight. The rule is not to neglect the help of the coach. If you have no experience in the aerobic and anaerobic classes, then it is precisely the advice of a person who knows and knows how to be more useful. Of course, the lessons are not free, but it's worth it. Pay more attention to the power loads, non -aerobic (racing, modeling, group classes). It is the strength training that will make you spend maximum energy, moreover, the calories will continue to burn after the lessons, which is particularly appropriate to lose weight.
Now you know how to lose weight both with diets and thanks to training. Dare and be beautiful!