Often, approaching the mirror at home and once again unhappy or unhappy with our reflection, we eventually decide to build up as soon as possible to lose weight, remove the belly stomach and become a slim, beautiful and attractive person again.
To be beautiful, to take on your favorite dress, which was just right or shirt once, which was small for some reason in the waist and the buttons on the stomach stop-tie this is our natural desire, parallel to another service.Not only will we get more slim and sharper, but we will reduce the risks of getting some serious diseases, as well as adding extra years of life.
So, according to statistics, the difference in the life of women of the same age, one lifestyle, but with different weights (surplus and normal) is about 5 years!So if you have too much weight, we urgently start to lose weight and reduce the volume of the stomach!But to without damaging your health in the process to lose weight, you must know some of its rules, which cannot be overcome in any case.
For those who do not like to read a lot, I will present the main points in the question question:
- What do you need to lose weight?- You need the right, balanced diet with a certain limitation in calories and moderate physical activity
- And if I want to lose weight quickly?- fast weight loss gives an intense limit in calories.This is harmful to health and re -migrants the work of the whole organism.After returning to the previous diet, the weight is found at double speed
- My weight is very large.Can I lose weight?- Dietetics doctors will tell you a list of extra measures to reduce weight to proper nutrition and physical activity.
How to lose weight
We go through the theory.First you need to decide on your weight category.This will help to understand whether the main measures are needed to reduce weight (proper nutrition and physical activity) to add more drug therapy.Or the weight is so great that only surgery will help to reduce it.
The weight category will help to determine mathematical accuracy to determine the body mass index (BMI).BMI is the most convenient and accurate measurement of the level of body obesity and is calculated with the formula: body weight (kg), divided into height (m), built in a square.(Example: Weight - 100 kg., Height - 2 meters. BMI = 100/22= 25)
IBMI 18.5 - 29,Everything needed to remove the stomach independently at home (if any) is a diet, proper nutrition and physical activity and to lose weight.We will talk about everything in more detail later.
IBMI 30 - 39Proper nutrition and physical activity are also needed, but with this weight it is worth considering drug therapy aid already.Important: each drug has sub -effects, so only a doctor first decides to build and choose the medicine itself.
IIMT 40 or more.It is believed that it is already impossible to lose weight yourself with such weight.In this case, doctors in the absence of contraindications offer help from barioric surgery.With help, weight loss is removed by 50-70% in the next two years.Then support the same food essays and physical physical.
We are moving toward the target
If you notice, in our Bamoil Calculator, when the prognosis of normal weight can be achieved, a result of several months can be issued.That is, lose weight - the process is long enough, and to first “do not drop”, set a good reason for yourself that will allow you to stay on the selected path.And this is the first practical action from which you must lose weight.
To get rid of health problems and expand years of life, to be more beautiful and look extremely happy on the other sex, to be an example to follow your relatives.Write the comments for your reason, because you will not be back down and you will move step by step to the target.
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 more importantly, how much.It is essential that energy consumption for body life support exceeds the amount of energy comes with food.
Make sure you have breakfast.So the hormonal system gets the desired mood for the day and reduces the risks of obesity development.The people who have a habit at night have the risk of obesity.And also for those who do not rarely eat, but right away, and even want to swallow faster.
Studies do not stop, scientists are always studying how to eat, when you eat, what time.Thousands of people are under certain fostering under supervision.Doctors look at the behavior of their hormones, tests and other indicators to track how the endocrine system reacts with calorie intake into the body.
We count calories.How many calories are needed per day to lose weight
So to start to lose weight, you need to limit yourself in calories.This is the main principle, basic principle!If you work, of course, in heavy production, requires persistent physical stress or not a professional athlete.Then, in normal mode, it is certainly not 300-500 kcal a day to do!
Firstly, we determine our energy costs necessary to get the body's life support.
1 method: from the table to calculate energy costs according to your gender and age, select the value and, due to our normal physical activity, as well as the cost of digesting food, we find the desired.Link to the table and the calculated form below.
2 Method: It is simpler, faster, but near.We increase our weight about 22 kcal needed to support each kilogram life support.Let's say that I have 80 kg * 22 = 1760 kcal.So if I eat products (food) a day with an energy value of 1760 kcal, then I will not lose weight and I will not get weight.
But our goal is to lose weight and remove the stomach!A person needs a shortage of 500 kilograms per day, to lose about half a kilogram per week.That is, the daily diet needs to be reduced by 300-500 kcal.My daily diet should be 1260 - 1460 kcal, and the rest of the body will be from fat reserves on the stomach.Voila, we lose weight!
So that it did not happen as if you think you ate a little calorie porridge for 200, but you do not include some more sugar spoons and a good piece of butter.In total, the porridge came out about 500 kcal.Then we drink sweet tea with delicious cookies, and our breakfast will draw 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 don't I lose weight?"
To eat this to lose weight?We follow the composition of the food
It is good to control the composition of the food.Fair and diverse nutrition must satisfy the needs of the body.And here everything is important proteins, fats, carbohydrates, as well as fiber - as the basis of our food.Micro -items, vitamins and biologically active substances should also be present in the diet.
- Add vegetables and those in fish and seafood instead of animal fats
- You need to eat lots of fruit and vegetables
- Fiber needs to be used daily
- Should be the priority of poultry meat, fish and veal
- Make sure that low -fat dairy products are in the diet
- Whole nuts, seeds and grains
Enemies of normal weight.Sugar, salt and alcohol
The time we also lose weight because, under the influence of restrictions and self -discipline, we have the opportunity to develop appropriate nutrition for the next time.To automate, give the understanding of what can be used and what size, and what can not be in any way.
For example, during the diet you must protect yourself from alcohol.The product is quite high -stimulating strong is the appetite.We do not notice how to eat a huge intestine with many potatoes about the snacks.It will never work to remove the stomach.The rest of the time, alcohol in one glass size per day.
Not everything else can be about 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 semi -finished products
- Add sugar
- Carbonated sweet drinks, as well as all juices are prevented
- Sweet pastries
- Cross-fat is dangerous!Sausages, ice cream, purchased pastries, chips, crackers and other delicious muck - we prevent ourselves!
- Fast food
I understand that all this food is always present around us and it will not be possible to avoid it.But the main thing here is that the consumption of these products does not go constantly and goes harmful for nutrition.Slightly and sometimes you can.
Meanwhile, we lose weight, it is important for us how much we eat, that is, the total number of calories.Per day, we should not go over 1800 kcal.And if you continue to eat sweet foods, salty and other high -calorie foods, 1800 kcal will already be typed by noon and it will be the difficult evening to spend without food.
Diets should be safe
The above description is also a diet.Limit the number of calories up to 1500-1800 per day and eat what you want.You can lose weight from it almost as quickly as possible from other diets to hard restriction on calories and often unbalanced in the essential nutrients, the monodietory with so much on it.
Each has dangerous health consequences.Some are deteriorating the condition of hair, skin and nails, causing hormonal disorders, metabolic disorders, depression, constipation.The British Divatatics Association recognizes the most famous diet in Ducan and Paleodita the worst, unbalanced and dangerous.
Nutrition is the confidence of the Mediterranean diet.Not all essential macro elements are excluded, it focuses on fruit, vegetables and seafood, poultry meat, olive oil (well, what about), light cheese andA littleRed wine!I like!
Step 2: Physical activity
The second prerequisite after limiting calories is physical activity and exercises.Not only do they burn several hundred kilocalories we wear as energy on physical activity (movement with hands, legs, bias, walks, walk), but in a certain way we reconfigure our hormonal system to great energy consumption (sweat, breathing, heat release).
Therefore, physical activity will reduce the time to lose weight for the goal.Use any opportunity to move!Do not use the lift at home, go down and climb the stairs.Do you live high?Well, raise at least to the third, the fifth floor, then call the lift!
Go, open the window for ventilation, close in another room, then vice versa.Sit to TV or computer, do not ask you a cup of coffee, but go yourself, you can eat ten times on the way.The meaning of as much physical activity as possible is taken into account.
This is a great motivation to make sport as part of life
I repeat: It has been proven that physical life is present!
Aerobic loads.Exercises for weight loss
To remove the stomach, the exercises are not enough “on the press”.Firstly, basic exercises need to be connected, which also works abdominal muscles and have a general strengthened effect on the body.As we operate, we focus attention on the prepared muscles of the press.
- "Squat."Feet on the shoulder width, hands in front of you.Squat to the level, while the back of the thigh is parallel to floor level, do not need below.20-50 times
- "Push -ups."Take the emphasis lying.Men: legs on socks, women: from the knees.We bend our hands in the angles, we reduce the body parallel to the floor, then we release our hands, return to the original location.10-30 times
- “pulling up” with men - vis on a fixed bar.You need to tighten your body up 5-10 times.Women can make “attractive horizontal”, pulling up on a low horizontal bar.
Add to the physical tendency in the fresh air.A quick walk is more physiological and refers to the joints than jogging.You can always get where to go.To the store, the light, back with bags.Going to work, walk to public transport.Just in a neighboring house with friends.
Therefore, certain metabolic processes that increase metabolic activity are sent muscular tissue.For these processes, the body needs additional energy consumption.To do this, it uses internal reserves, accumulated and begins to rinse energy 24 hours a day.