Very often, approaching the mirror at home and once again dissatisfied or dissatisfied with our reflection, we finally decide to accept ourselves as soon as possible to lose weight, remove the protruding stomach and become a slender, beautiful and attractive person.
Being beautiful, to wear your favorite dress, which was once right or shirt, which for some reason has become small in life and the buttons on the stomach have stopped fixing: this is our natural desire, which parallel to another service.Not only will we become thinner and more cute, but we will also reduce the risks of obtaining a series of serious diseases, as well as adding further years of life.
So, according to statistics, the difference in the life expectancy of women of the same age, a lifestyle, but with different weights (in excess and normal) is about 5 years!So if you have an excess weight, we start urgently to lose weight and reduce the volume of the abdomen!But in order not to damage health in the weight loss process, it is necessary to know some of its rules, which in any case cannot be violated.
For those who don't like reading a lot, I will present the main points of the application for demand:
- What should be done to lose weight?- You need the correct and balanced diet with a certain limitation in calories and moderate physical activity
- What if I want to lose weight quickly?- Quick weight loss implies a rigorous limit of calories.This is harmful to health and reconfigures the work of the whole body.After returning to the previous diet, the weight is earned at a doubled speed
- My weight is very large.Can I lose weight?- Diet doctors will tell you a list of additional measures to reduce weight to correct nutrition and physical activity.
How to lose weight
Let's move through the theory.First you have to decide which weight category you are.This will help to understand if the main measures to reduce weight (adequate nutrition and physical activity) are necessary to add more drug therapy.Or the weight is so great that only surgery will help to reduce it.
The weight category with mathematical precision will help determine the body mass index (BMI).The IMC is the most convenient and accurate measure of the evaluation 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)
TOBMI 18.5 - 29,Everything that is necessary to independently remove the stomach at home (if present) and losing weight is a diet, adequate diet and physical activity.We will talk about everything in more detailed way later.
TOBMI 30 - 39Proper nutrition and physical activity are also needed, but with this weight it is already useful to think about the help of drug therapy.IMPORTANT: all drugs have side effects, so only a doctor makes a decision at the beginning to make and choose medicine itself.
TOIMT 40 or more.It is believed that with such a weight it is already impossible to lose weight alone.In this case, doctors in the absence of contraindications offer to resort to the help of Barioric surgery.With its help, weight loss is obtained by 50-70% in the next two years.Then support it with all the same diets and physical effort.
We are moving towards the goal
If you notice, in our Bamoil calculator, when the prognosis of achieving normal weight, it is possible to issue a result equal to several months.That is, losing weight: the process is quite long and first "do not fall", determining by itself a good reason that will allow you to remain 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, become more beautiful and capture the happy looks of the opposite sex, to become an example to follow your relatives.Write your reason in the comments, because of which you will not give up and move step by step towards the goal.
Step 1: adequate nutrition.How to eat well to lose weight
Regardless of the IMC, for all those who have decided to remove the stomach there are two general points.The first of them is a diet.That is, now you will have to check what you eat and, above all, how much.Energy consumption for the vital support of the body must exceed the amount of energy supplied with food.
Make sure to have breakfast.So the hormonal system earns 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 immediately and even trying to swallow faster.
Studies do not stop, scientists constantly study how to eat, when to eat, what time.There are tens of thousands of people under a certain nutrition under supervision.Doctors look at the behavior of their hormones, in other tests and indicators to keep track of how the endocrine system reacts to taking calories in the body.
We count the calories.How many calories are necessary per day to lose weight
So, to start losing weight, you have to limit yourself in calories.This is the main basic principle!If, of course, it does not work in a heavy production, it requires constant physical stress or not a professional athlete.So in normal mode, 300-500 kcal per day are certainly not able to do!
First, we determine our energy costs necessary for the vital support of the body.
1 method: From the table for the calculation of energy costs in accordance with your kind and age, select the value and, given our usual physical activity, as well as the cost of digestive food, we obtain the desired.Connection to the table and the following calculation module.
2 Method: it is simpler, faster, but approximate.We multiply our weight by 22 kcal necessary for the vital support of each kilogram.Let's say I have 80 kg * 22 = 1760 kcal.So, if during the day I eat products (food) with an energy value of 1760 kcal, I will not lose weight and I will not fatterate weight.
But our goal is to lose weight and remove the stomach!To lose about half a kilo per week, a person needs a deficiency of 500 kilocalories per day.That is, it is necessary to reduce the daily diet of 300-500 kcal.My daily diet should be 1260 - 1460 kcal and the rest of the body will be made with stomach fat reserves.Voila, we lose weight!
So that it did not happen as if I thought you have eaten a little caloric porridge for 200, but do not take into account the fact that it has many more tablespoons of sugar and a good piece of butter.In total, Porridge came out of 500 kcal.So we will drink sweet tea with delicious biscuits and our breakfast pulls to 1000. The same thing can happen to lunch and dinner.And at the end of the month, standing on the scale, we will be surprised: "Why don't I lose weight?"
Eating this to lose weight?We follow the composition of the food
It is also good to check the composition of the food.A balanced and diversified nutrition must meet the needs of the body.And here everything is important proteins, fats, carbohydrates and fibers: the basis of our food.In the diet there should also be microelements, vitamins and various biologically active substances.
- Replace animal fats with vegetables and those that are in fish and seafood
- You have to consume enough fruit and vegetables
- It is necessary to use daily fiber
- Priority should be poultry, fish and veal meat
- Make sure to contain dairy products -caseari low fat in the diet
- Walnuts, seeds and whole grains
Normal weight enemies.Sugar, salt and alcohol
The time in which we lose weight also well because, under the influence of restrictions and cars -discipline, we have the opportunity to develop the habit of proper nutrition for the whole next time.For automatism, it brings the understanding of what can be used and in what quantity and what cannot be in any way.
For example, during the diet you have to protect yourself from alcohol.The product is quite high and in addition it is a strong appetite stimulant.Let's 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 a glass a day is not forbidden.
All the rest cannot be in any case, nor when we lose weight, nor when we got rid of extra kilos:
- Salty food
- Due to the large amount of salt, you can also eat sausages, sausages, ham, bought gnocchi and other finished semi -final products
- Add sugar
- Sweet carbonated drinks are prohibited, as well as all juices
- Sweet sweets
- Trans fats are dangerous!Sausi, ice cream, purchased desserts, chips, crackers and other delicious lights: we forbid 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 consumption of a time of these products does not turn constantly and becomes harmful to nutrition.A little 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 shouldn't exceed 1800 kcal.And if you continue to eat sweet, savory foods and other high calorie, 1800 kcal will already be typed at noon and it will be very difficult to live in the afternoon without food.
Diets should be safe
The above 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 almost just as quickly than other diets with a hard restriction of calories and often unbalanced in the necessary nutrients, the monoodic thus called.
Belt, shameless, proteins or carbohydrates: each of them has its own dangerous health consequences.Some worsen the conditions of the hair, skin and nails, cause hormonal disorders, metabolic disorders, depression, constipation.The most famous diet of Ducan and Paleotite is recognized by the British Association of Dietologists the worst, unbalanced and risky.
The most cause confidence among nutritionists is the Mediterranean diet.It does not exclude all the necessary macro elements, it focuses on fruit, vegetables and seafood, poultry meat, olive oil (well, what a say), light cheese eA bitRed wine!I like!
Step 2: physical activity
The second prerequisite after limiting the calories is physical activity and exercises.Not only do they burn several hundred chiocalories that we spend as energy on physical activity (movement with hands, legs, inclination, squats, walks), but also in a certain way that we reconfigure our hormonal system to the great energy consumption (sweating, breathing, heat release).
Therefore, physical activity will significantly reduce time to waste weight to the goal.Use any opportunity to move!Do not use the lift at home, go down and climb the stairs.Do you live at the top?Well, go up at least to the third, fifth floor, so call the lift!
Go, open the window for ventilation, close in another room, then vice versa.Sit close to TV or computer, don't ask you to take a cup of coffee, but go alone, you can eat ten times along the road.The meaning is to include as many physical activities as possible.
Here is a great motivation to make sport part of life
I repeat: the presence of physical effort has shown to prolong life!
Aerobic loads.Weight loss exercises
To remove the stomach, the "press" exercises are not enough.First of all, it is necessary to connect basic exercises, which also develop the abdominal muscles and have a general strengthening effect on the body.During the execution, we focus attention on the prepared muscles of the press.
- "Squat."The legs on the shoulder wide, the hands in front of you.Squts at the level, while the back of the thigh is parallel to the level of the floor, it is not necessary.20-50 times
- "lifting."Take the emphasis lying.Men: legs on socks, women: from the knees.We turn our hands between the elbows, lower the body parallel to the floor, so we mark our hands, go back to the original position.10-30 times
- "Pull" to men - Vis on a fixed bar.You have to tighten the body 5-10 times.Women can make "horizontal shots", pulling on a low horizontal bar.
Add to physical effort in the fresh air.The fast walk is more physiological and refers more sparingly to the joints than to jogging.You can always find where to go.At the shop, light, back with bags.Going to work, walking for public transport.Right in a house close to friends.
Therefore, some metabolic processes are launched that increase the metabolic activity of muscle tissue.For these processes, the body needs further energy consumption.To do this, use internal and accumulated reserves and start burning energy 24 hours a day.