Nutritionists recommend constantly monitoring your weight. But not everyone succeeds. Excess pounds can rise for months or even years, and then people "suddenly" need to get rid of them urgently, for example, to lose weight by the summer or get in shape quickly after the holidays. . . . And in any of these cases, you need an effective and healthy "express method" for weight loss.
Why does a person get fat
Usually a combination of two factors leads to overweight: excessive food intake, sedentary lifestyle. Other, less important, are added to these components. Diet imbalance, poor eating habits, irregular diet. . . .
"Risk" includes, for example, many office workers. They eat hot liquid snacks throughout the day and have a hearty dinner in the evening. Malnutrition is usually characteristic of a modern person with an active lifestyle and a constant lack of time for their health.
Many people get better when they are compressed or depressed. In such moments, a person needs to calm down in some way, to find a source of positive emotions. And often tasty food (not always healthy) becomes such a source of rapid positive expression. A person "grabs" problems - and as a result becomes fat. With long-term depression, you can gain 20 pounds, as well as 30 and even 50.
Some people get fat even with a proper balanced diet: due to a chronic illness or metabolic disorder. The most dangerous disease characterized by being overweight is diabetes.
How to lose weight properly
There are several basic principles to proper weight loss at home. By following them, you can quickly get rid of excess amounts without harming your health. First of all, it must be remembered that many of the foods we consume on a daily basis are particularly harmful to the figure. Such products include all kinds of smoked meat, sausages, confectionery, fried and boiled potatoes, sweets. All this is desirable to exclude from the diet or reduce the consumption of the listed products to a minimum. So, instead of traditional factory sweets, which contain many harmful additives in addition to sugar, it is better to use fruit and dried fruit in moderation.
Another important principle is a fractional diet. Instead of eating a heavy meal two or three times a day, it is worth dividing the daily diet into several meals. Therefore, between breakfast and lunch it is recommended to snack with fruits or vegetables, you can drink yogurt or eat a little cottage cheese. Snacks should not consist of a bar of chocolate, fast food sandwiches or baked goods.
Breakfast - not to be missed. It should include protein and carbohydrate foods. Lunch can be satisfying enough, but overeating should also be avoided. Dinner is best divided into two or three receptions. You should drink plenty of clean water during the day (at a rate of 30 milliliters per 1 kilogram of weight). A glass of water or kefir will help relieve hunger between meals.
Adjusting your diet in this way would be nice to increase your physical activity. If it is not possible to visit the gym regularly, you can take time for walks (even short walks will bring serious benefits) and / or do basic exercises at home. By fulfilling only the listed conditions, it is quite possible to lose weight in a month by 1-1, 5 kilograms or even more, as well as significantly improve health. And - remember that no diet pills can replace a normal healthy lifestyle.
Benefits and necessity of physical activity
Technological advances designed to make people's daily lives easier and free up as much time as possible have led to the majority becoming unacceptably small to move around. Instead of taking free time for walks, sports, travel and playing with children, we spend them mainly on computers or TVs. As a result, there are several problems with the physical condition: the muscles weaken, the intensity of blood circulation decreases. . . this leads to nutrient deficiencies in the systems and organs, reduced immunity and, of course, the appearance of overweight.
Physical activities that compensate for the lack of body movement can be completely different and different from each other. It can be done at home, in the gym, on the water, on the mountain, in the snow - in nature or on the street. Workouts can be intense or extremely simple exercises. The choice depends on a person's lifestyle, physical fitness, age and preferences.
The type of exercise is always chosen individually, but the safest and most dynamic is to train in the gym under the supervision of specialists. Different sets of exercises are chosen for a man and a woman. The initial weight of the person is also taken into account: you yourself understand that there is a difference between training people, one of whom needs to lose 30 kilograms and the other 10.
Physical exercise for the cardiovascular system is invaluable. The heart muscles are strengthened, the walls of the vessels become more flexible, which prevents the development of thrombosis and varicose veins and normalizes the pressure. In addition, during exercise, the body is saturated with oxygen, which improves the condition and function of all organs.
Sport improves the physical shape of the body, makes it stronger, more durable, more attractive. With regular exercise, a person becomes more agile, coordination improves, ease and grace appear in movements. At the same time the extra pounds disappear, the body becomes slim, fit. There are other benefits: sports games increase immunity, help normalize hormonal levels, help maintain a fun state of mind, prevent sleep problems, and so on. The key is to calculate your strength correctly by choosing the right load option for you.
How many kilograms can you lose weight?
The answer depends on the following important factors: initial parameters, lifestyle, state of health. If being overweight is moderate or severe obesity, the process can progress fairly quickly for some time. The more excess weight, the easier it "melts". The most difficult thing is to get rid of the last 6-8 kilograms or normalize the body, which is only slightly "overgrown with fat".
In the first week of weight loss, excess fluid is lost, the weight can be reduced by 3-5 kilograms. The more intense the workouts, the higher the weight loss efficiency. With minimal physical exertion after the release of excess fluid, a person becomes lighter by about 1-1, 5 kilograms per week. And a diet program that is properly chosen by a specialist will significantly speed up the weight loss process.
About 400 kilocalories are burned in half an hour during running or intense training. It reaches about 45 grams in weight. But the process starts only 20 minutes after the start of the workout. If you start it on an empty stomach and your body has not just received calories, the subcutaneous fat will start to disappear from the first minute, but doctors do not accept this possibility. When calculating weight loss during daily training, remember that if you do not follow the principles of proper nutrition and consume excessively high-calorie foods, then even the most active physical activity will not lead to weight loss, but will only help a person not to recover too quickly.
Who loses 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 lose more than 25 kilograms, who have become active in sports lose the fastest weight. In the first week they can lose up to 7 kilograms. In the second week, the result can be from 2 to 5 kilograms. Then the process slows down, but if you are a lot of excess weight, about 2 kilograms will disappear in a week.
The most difficult weight loss process progresses in people who are slightly overweight, over 40 years old. Reviews of people engaged in physical activity indicate that during 1-2 weeks of weight loss in this case the weight decreases by 1-1, 5 kilograms, after 3 and 4 weeks it will take about 500 grams.
Tracking weight loss with strict diets
Records are set by overweight people. Some of them make it to the Guinness Book of Records twice: first as top weight holders and then as weight loss record holders. Pennsylvania resident Rosal Bradford weighed 544 kilograms and lost 415 kilograms in 6 years. The Mexican Manuel Uribe weighed 587 kg, but in 7 years he lost 400 kilograms with the help of a therapeutic protein diet.
There are times when weight loss is amazing. American Carol Wright managed to drop 130 kilograms in 2 years: despite initially weighing 200. Her compatriot David Smith lost 7 kilograms a month to 180 kilograms out of 285.
Heavy diets: benefits or harms
A strict diet involves a rapid reduction in daily calories. The special plan is calculated with a daily diet of 500-700 kilocalories. With this diet, the weight decreases very quickly: up to 1 kilogram per day. This is the only advantage of such methods. Strict diets have many more disadvantages:
- exacerbates chronic diseases of the gastrointestinal tract; Diseases of the digestive system may develop;
- deterioration of skin, hair, nails;
- Deterioration of psycho-emotional state due to lack of nutrients.
Another disadvantage of strict diets is that they rarely produce long-term results. After the stress experienced during the body's diet, the lost pounds return quickly, it is quite difficult to maintain a new shape. Should you use such an unreliable and dangerous technique?
5 Iron Laws for the Next 30 Days
It is possible to lose weight quite significantly in 1 month. For maximum effect and no harm to health, you need to follow a few simple rules.
Start your morning with a glass of clean water. Drink and drink water again throughout the day. For work, study, walking, training - you need to take a bottle of water. You should drink it - at will, out of thirst, immediately. Frequent drinking will quickly become your new healthy habit. Water balance is very important, and water helps to temporarily prevent hunger.
To really lose weight for a long time, this process should not be based on diets, but on a balanced diet. To do this, overweight people need to radically change their eating habits. Some who decide to switch to a proper diet only partially follow its principles. For example, they prepare a healthy breakfast and dinner for themselves, and they snack on unhealthy, high-calorie meals throughout the day. But it is these snacks can deny all efforts.
Proper eating does not mean giving up greasy fried foods completely, but it is better to replace them with fried or steamed ones if possible. Confectionery is consumed as infrequently as possible, on holidays, and every day try to replace them with fruit (dried fruit). It is also desirable to reduce the consumption of regular store bread, and it is better to eliminate it completely.
Follow the mode
Extra pounds are caused not only by excessive calorie intake, but also by irregular diet, sleep disorders and especially stress. If you take the most comfortable daily routine, providing time for all meals and sleeping in it, and then strictly following it, you can speed up the weight loss process and significantly improve your quality of life.
The person needs to move. It has been said before that when you lose weight, you need to organize gym visits, jogging or classes at home. The rest of the time, you can't sit still for long. During work, if the activity is not related to physical activity, you should get up and warm up every half hour. It is best to walk whenever possible. You can't sit in front of the TV for hours at home either. For some, this may be a good option if you have a dog that you need to walk with twice a day, regardless of holidays, weekends and seasons.
Fruit should be in a balanced diet. Fermented dairy products are considered an important ingredient: kefir, yogurt, fermented fried milk (low fat). The most low-calorie are lemons, watermelons, grapefruits.
Protein is essential for the health of the body. Low calorie seafood is especially useful. The minimum caloric content is in pollock, cod, squid. Meat - veal is recommended. Useful protein is beef liver, kidneys, heart.
Healthy Eating Options
Healthy eating should be enjoyable. Otherwise, it will be too difficult for everyone to follow its principles. With this in mind, nutritionists recommend the following options for breakfast:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- Take grapefruit, raw apple or baked apple with cinnamon instead of any of the two previous bananas;
- brown rice (200 grams) + banana;
- toast, Bulgarian pepper, salad, boiled egg, cucumber.
Daily snack options:
- carrot salad;
- fruit salad (100 grams);
- yogurt + half a grapefruit;
- slice of black bread + cheese;
- 200 grams of asparagus;
- 200 grams of smoothie;
- boiled egg + veal (100 grams).
- buckwheat or rice porridge + steamed cutlet + vegetables;
- 150 grams of steamed fish + broth;
- vegetable soup in broth + green peas;
- vegetable puree soup + bread;
- 100 grams of brown rice + fried red fish steak.
- omelette with vegetables in the oven;
- cottage cheese casserole with dried fruit (200 grams);
- stewed vegetables (200 grams) + chicken fillet (100 grams);
- fish or chicken cutlet + steamed vegetables.
In general, there are only two approaches to weight loss.
The first is result-oriented. A person constantly begins to think that he is losing weight, giving up the usual delicious food, forcing himself to do sports, experiencing other difficulties: all this is due to weight loss. Such people often get on the scales and are very disappointed if they do not see the desired numbers. This approach is associated with emotional stress and sometimes does more harm than good. Moreover, the result of such hard work is almost always short-lived. Usually, after winning, a person relaxes from joy - and again ceases to control his eating behavior. And it immediately affects its weight and volume. Often, people in this situation gain their former excess pounds even faster than they get rid of. It often happens that fat is added above the previous one. This is incredibly unsatisfactory in terms of "results" and encourages them to take on new feats. They again severely restrict their diets, win again, celebrate again, gain excess fat again and become angry at themselves again. . .
Another approach is a person's decision to change their lifestyle in general: to become active, healthy, strong. In this case, everything happens in an emotional surge. After all, the goal is not weight loss itself, but the new opportunities that a full-fledged person opens up. With this approach, it doesn't matter how many grams or kilograms you spend per week. And so it is clear that with proper nutrition, physical form will sooner or later return to normal. Harmful food loses all its appeal, and physical activity, on the contrary, begins to attract because it creates pleasure.
In order to control the process of weight loss, in this case it is enough to determine the main parameters of the person before the beginning of a new life - and then compare new indicators with them about once a month.