Nutritionists recommend constantly monitoring your weight. But not everyone is successful in this regard. The extra pound can increase over months or even years, and then people "suddenly" need to get rid of it immediately, for example, to lose weight in the summer or quickly form after the holidays. . . And in any of these cases, you need an effective and safe "express method" of health to lose weight.
Why a person becomes fat
Usually a combination of two factors leads to weight gain: overeating, an inactive lifestyle. Others, less noticeable, are added to this component. Imbalance in diet, poor eating habits, irregular eating. . . .
"Risk", for example, many office workers. Throughout the day, they make snacks without hot liquids, and at night they have a delicious dinner. Dietary disorders are generally a feature of modern people with an active lifestyle and lack of time for their own health.
Many people get better when they experience stress or depression. At such moments, one has the need to calm down in some way, to find a source of positive emotions. And delicious (not always healthy) food is a positive source of positive. Someone "grabs" the problem - and, as a result, becomes obese. With prolonged depression, you can gain 20 kilograms, and 30, and even 50 pounds.
Some obese people even with a proper balanced diet: caused by some type of chronic disease or metabolic disorder. The most dangerous disease characterized by being overweight is diabetes mellitus.
How to lose weight properly
There are some basic principles for losing weight at home. By adhering to them, you can quickly get rid of excess amounts without endangering your health. The first thing to keep in mind is that many of the foods we eat every day are very dangerous for that figure. This product includes all kinds of smoked meats, sausages, pastries, fries and stews, sweets. All of this should be excluded from the diet or reduce the use of listed products to a minimum. Therefore, instead of traditional factory sweets that contain, in addition to sugar, many harmful additives, it is better to consume fruits and dried fruits in moderation.
Another important principle is fractional nutrition. Instead of eating heavy meals two or three times a day, it is best to divide your daily diet into several meals. Therefore, between breakfast and lunch, it is recommended to enjoy a snack with fruits or vegetables, you can drink yogurt or eat a little cottage cheese. Snacks should not consist of chocolate bars, fast food sandwiches, or baked goods.
Breakfast - not to be missed. It should include protein and carbohydrate foods. Lunch can be quite satisfying, but overeating should also be avoided. Dinner is divided into two or three banquets. During the day, you need to drink plenty of clean water (at the rate of 30 milliliters per 1 kilogram of body weight). A glass of water or kefir will help eliminate hunger between meals.
Having adjusted your diet this way, it is good to increase your physical activity. If it is not possible to visit the gym regularly, you can take the time to walk (although a short walk will bring serious benefits) and / or do basic exercises at home. Meet the conditions listed, may lose weight by 1-1, 5 kilograms or more in a month, and also significantly improve health. And - keep in mind that no diet pill can replace a normal healthy lifestyle.
Benefits and needs of physical activity
Advances in technology, designed to make everyday life easier for a person, to free him as much time as possible, lead to the fact that the majority becomes too small to move. Instead of spending free time walking, playing sports, traveling and playing with the kids, we spend it mainly in front of a computer or television. As a result, there are a number of problems with the physical condition: weakened muscles, decreased circulatory intensity. . . this causes a lack of nutrients in the system and organs, decreased immunity, and, of course, overweight appear.
Physical activity that compensates for the lack of movement of the body can be completely different and different from each other. You can do it at home, in the gym, on the water, in the mountains, in the snow - in nature or on the road. Exercise can be intense or very moderate exercise. The choice depends on one’s lifestyle, physical fitness, age and preferences.
The type of load is always chosen individually, but the safest and most dynamic is to practice in the gym under expert supervision. For men and women, different training options are chosen. The initial weight of a person is also taken into account: you yourself understand, there are some differences between training people, one of which is to lose 30 kilograms, and the other - 10.
Physical exercise is very valuable for the cardiovascular system. The heart muscle is strengthened, the duct wall becomes more elastic, as a result the development of thrombosis and varicose veins is prevented, the pressure normalizes. In addition, during physical activity, the body is saturated with oxygen, which causes an improvement in the condition and work of all organs.
Sports improve the physical shape of the body, making it stronger, more durable, more attractive. With normal load, one becomes more efficient, coordination improves, lightness and grace appear in movement. At the same time, the extra pounds disappear, the body becomes slim, fit. There are other advantages: playing sports increases endurance, helps normalize hormone levels, helps maintain a cheerful state of mind, eliminates sleep problems, and so on. The main thing is to calculate your strengths correctly, choosing the right load option for you.
How many kilos can you lose weight?
The answer depends on the following important factors: initial parameters, lifestyle, health condition. If the excess weight is significant, there is a moderate or severe level of obesity, the process can go on quickly for some time. The higher the weight, the easier it is to "melt". The hardest thing is getting rid of the last 6-8 pounds or normalizing the body, which is only slightly "overgrown with fat. "
In the first week of weight loss, excess fluid is lost, weight can be lost by 3-5 kilograms. The stronger the exercise, the higher the effectiveness of weight loss. With minimal physical exercise, after the release of excess fluid, a person becomes lighter around 1-1, 5 kilograms a week. And a properly selected nutrition program by a specialist will speed up the weight loss process.
While running or doing strenuous exercise, about 400 kilocalories are burned in half an hour. This amounts to about 45 grams in weight. But the process begins just 20 minutes after the start of training. If you start it on an empty stomach, and the body not only receives calories, subcutaneous fat will start to disappear from the first minute, but this option is not welcomed by doctors. When calculating weight loss through daily exercise, you must remember that if you do not adhere to the principles of proper nutrition and consume high-calorie foods, then the most active physical activity will not cause weight loss, but will only help a person not to recover quickly.
Who lost weight and how much
The speed of the process depends on the initial weight, age, diet and exercise options, and health status. People under the age of 30 who are overweight and over 25 kilograms who start to be active in sports lose weight fast. In the first week, they can lose up to 7 kilograms. In the second week, the results can be from 2 to 5 kilograms. Further, the process slows down, but if you are overweight, about 2 kilograms will be lost every week.
The most difficult weight loss process occurs in overweight people over 40 years of age. Reviews of people involved in their physical form show that in 1-2 weeks of weight loss, in this case, weight loss of 1-1, 5 kilograms, at 3 and 4 weeks will drop around 500 grams.
Record weight loss with a strict diet
Records set by people with restricted weightSome of them fall into the Guinness Book of Records twice: first - as the owner of the maximum weight, and then - as the holder of the weight loss record. A Pennsylvania resident Rosalie Bradford weighed 544 pounds, and in 6 years she lost 415 kg. Manuel Uribe from Mexico weighs 587 kg, but in 7 years with the help of a therapeutic protein diet he lost 400 kilograms.
There are cases of rapid weight loss. American Carol Wright managed to lose 130 pounds in 2 years: although she initially weighed 200. Her compatriot David Smith lost 7 pounds a month to 180 pounds from 285.
Severe diet: benefits or harms
A strict diet involves a sharp decrease in daily calorie intake. A special plan is calculated with a daily diet of 500-700 kilocalories. With such a diet, weight loss is rapid: up to 1 kilogram a day. This is the only advantage of the technique. There are many disadvantages of a strict diet:
- chronic gastrointestinal disease worsens;
- diseases of the digestive system can develop;
- deterioration of skin, hair, nails;
- deterioration of psycho-emotional state caused by nutrient deficiency.
Another disadvantage of a strict diet is that they rarely lead to long-term results. Once the stress experienced by the body during the diet, the lost pounds quickly return, it is quite difficult to maintain it in a new form. Should you use unreliable and dangerous techniques?
5 iron rules in the next 30 days
Weight can be lost significantly in 1 month. To get the maximum effect and not harm your health, you must adhere to a few simple rules.
Drink water
Start your morning with a glass of clean water. Throughout the day, drink and drink water again. For work, study, walking, training - you need to take a bottle of water. You need to drink it - at will, because of thirst, immediately. Drinking regularly will become your new healthy habit. Water balance is very important, and water helps to relieve hunger temporarily.
Eat healthy
To really lose weight in the long run, this process must be based not on any diet, but on a balanced diet. To do this, overweight people must radically change their eating habits. Some people, who decide to switch to a proper diet, only adhere to some of its principles. For example, they prepare a healthy breakfast and dinner for themselves, and throughout the day they eat snacks with unhealthy high-calorie foods. But it is these snacks that can negate all efforts.
Eating right does not mean omitting fatty fried foods at all, but it is better, if possible, to replace them with grilled or steamed food. Use sweets as little as possible, on holidays, and try replacing them with fruits (dried fruit) in daily life. It is best to reduce the use of regular store bread, and it is better to get rid of it completely.
Observe the regime
Extra weight is the result of excessive calorie intake, but also irregular diet, sleep disturbances, and especially stress. If you make the simplest daily regimen, provide time for all the food and sleep in it, and then follow it strictly, you can both speed up the process of losing weight and improve your quality of life significantly.
Move!
Someone needs to move. It has been stated above that, while losing weight, you need to arrange a visit to the gym, jogging or home classes. The rest, you also can not sit long. At work, if this type of activity is not related to physical activity, you should get up and warm up every half hour. It is best to walk as much as possible. At home too, you cannot sit for hours in front of the TV. For some, it may be a good option to have a dog that you need to walk twice a day, regardless of holidays, weekends and seasons.
Useful products
Fruits are important in a balanced diet. Fermented milk products are considered an important component of it: kefir, yogurt, fermented baked milk (with a low fat percentage). The lowest calories are lemon, watermelon, grapefruit.
Protein is very important for the health of the body. Low calorie seafood is very useful. The minimum calorie content is in pollock, cod, squid. Meat - Veal recommended. Useful protein is found in the liver of meat, kidneys, heart.
Healthy Diet Options
Eating healthy should be enjoyable. Otherwise, it is too difficult for anyone to adhere to its principles. With this, nutritionists suggest the following options for breakfast:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + bananas;
- one of the previous two dishes, instead of bananas, take grapefruit, raw apples or baked apples with cinnamon;
- brown rice (200 grams) + bananas;
- toast, paprika, lettuce, boiled eggs, cucumber.
Daily Snack Options:
- carrot salad;
- fruit salad (100 grams);
- yogurt + half a grapefruit;
- a piece of black bread + cheese;
- 200 grams of asparagus;
- 200 gram smoothie;
- boiled eggs + young beef (100 grams).
Lunch options:
- buckwheat or rice porridge + steamed pieces + vegetables;
- 150 grams of steamed fish + broth;
- vegetable soup in broth + green beans;
- vegetable soup + bread;
- 100 grams of brown rice + grilled red fish steak.
Dinner options:
- omelet with vegetables in the oven;
- cottage cheese casserole with dried fruit (200 grams);
- boiled vegetables (200 grams) + chicken fillet (100 grams);
- pieces of fish or chicken + steamed vegetables.
Expert opinion
In general, there are only two approaches to weight loss.
The first focuses on the results. One begins to constantly think that he is losing weight, rejecting the usual delicious food, forcing himself to exercise, experiencing other difficulties: all for the sake of weight loss. Such people often get weighed and are very disappointed if they do not see the desired number. This approach is associated with emotional stress and sometimes more harm than good. Moreover, the results achieved by such hard work are almost always short-lived. Usually, after winning, a person rests happily - and again can not control his eating habits. And this directly affects weight and volume. Often people in such situations gain their former weight faster than they lose it. Often fat is added on top of the previous one. This is very frustrating for the "results" and encourages them to take on new achievements. They once again restrict their diet, win again, celebrate it again, add excess fat and get angry again with themselves. . .
Another approach is a person's decision to change their lifestyle in general: to be active, healthy, strong. In this case, it all happened with an increase in emotions. However, the goal is not weight loss itself, but new opportunities for people full of it. With this approach, it does not matter how many grams or kilograms are spent in a week. It is therefore clear that with proper nutrition, sooner or later, physical fitness will remain normal. Dangerous food loses all its appeal, and physical activity, on the other hand, begins to attract, as it brings a pleasure.
To control the weight loss process, in this case, it is enough to set a person's main parameters before the start of his new life - and then, about once a month, to compare new indicators with them.