Nutritionists recommend that you constantly monitor your weight. However, not everyone can achieve this. The excess weight can grow for months or even years, and then people "suddenly" need to get rid of them urgently, such as losing weight in the summer or getting into shape quickly after the holidays. . . And in any of these situations, you need an effective and safe weight loss "quick method" for health.
Why is a person getting fat?
Usually a combination of two factors causes overweight: excessive food intake, sedentary lifestyle. Less important others are added to these ingredients. Imbalance in diet, bad eating habits, irregular diet. . .
"At Risk" is, for example, lots of office workers. They do it all day without hot liquid snacks and have a hearty dinner in the evening. Violation of the diet is often characteristic of a modern person with an active lifestyle and a constant lack of time for his own health.
Many people recover when they are stressed or depressed. In such moments, a person needs somehow to calm down to find the source of positive emotions. And often tasty food (not always healthy) becomes a source of positivity very quickly. A person "catches" the problems and becomes fat as a result. With prolonged depression, you can gain 20 pounds, 30 or even 50 pounds.
Some people get fat even with the right balanced diet: due to some chronic diseases or metabolic disorders. The most dangerous disease characterized by excess weight is diabetes mellitus.
Correct weight loss
There are a few basic principles of proper weight loss at home. By sticking to these, you can quickly get rid of excess volume without harming your health. The first thing to remember is that many of the foods we consume every day are particularly harmful to the figure. Such products include all kinds of smoked meats, sausages, pastries, fried and boiled potatoes, sweets. It is desirable to exclude all this from the diet or to minimize the consumption of the listed products. Therefore, it is better to consume fruits and dried fruits in moderation rather than traditional factory desserts, which contain many harmful additives in addition to sugar.
Another important principle is fractional feeding. Instead of eating a heavy meal two or three times a day, it's worth splitting your daily diet into several meals. Therefore, between breakfast and lunch, it is recommended to have a fruit or vegetable snack, you can drink yogurt or eat some cottage cheese. It should not consist of snacks, chocolate, fast food sandwiches or baked goods.
Breakfast - not to be missed. It should contain protein and carbohydrate foods. Lunch can be satisfying enough, but overeating during the meal should also be avoided. Dinner is best divided into two or three receptions. You need to drink plenty of clean water during the day (30 milliliters per 1 kilogram of weight). A glass of water or kefir helps quench hunger between meals.
It would be good to increase your physical activity after adjusting your diet in this way. If it is not possible to visit the gym regularly, you can spend time walking (even short walks will bring serious benefits) and / or do basic exercises at home. Only by fulfilling the listed conditions, it is quite possible to lose 1-1. 5 kilograms or more in a month and significantly improve health. And - it should be remembered that no diet pill can replace a normal healthy lifestyle.
The benefits and necessity of physical activity
Technological advancement designed to make everyday life easier for a person, gaining him as much time as possible, has caused the majority to move so little that they cannot move. Instead of using free hours for hiking, sports, traveling and playing with children, we mostly spend in front of the computer or television. As a result, there are a number of problems with the physical condition: muscles become weaker, the density of blood circulation decreases. . . This leads to nutrient deficiencies in systems and organs, reduced immunity and, of course, overweight.
Physical activity that compensates for the lack of body movement can be completely different and different from each other. You can do this at home, in the gym, in the water, on the mountain, in the snow - in nature or on the street. Exercises can be intense or extremely simple exercises. The choice depends on the person's lifestyle, physical fitness, age and preferences.
The load type is always selected individually, but the safest and most dynamic is to work in the gym under the supervision of experts. Different exercise sets are chosen for a man and a woman. The initial weight of a person is also taken into account: one should lose 30 pounds, and the other - 10.
You yourself understand that there are some differences between education and training.Physical exercise is invaluable for the cardiovascular system. The heart muscles are strengthened, the walls of the vessels become more elastic, as a result, thrombosis and varicose veins are prevented, the pressure is normalized. In addition, during physical activity the body is saturated with oxygen, which leads to an improvement in the condition and work of all organs.
Sport improves the physical shape of the body, making it stronger, more durable, more attractive. The person with regular loads becomes more ingenious, coordination improves, and lightness and grace appear in movements. At the same time, the excess weight is removed, the body becomes weak and fit. It also has other advantages: playing sports increases immunity, helps normalize hormonal levels, helps maintain a cheerful state of mind, eliminates sleep problems, etc. The main thing is to correctly calculate your power, choose the appropriate load option for you.
How many kilograms can you lose?
The answer depends on the following important factors: starting parameters, lifestyle, health status. If excess weight is important, if there is a moderate or severe obesity stage, the process can go quite quickly for a while. The more excess weight it "melts". The hardest thing is to get rid of the last 6-8 kilograms or just normalize the body that has grown with a little fat.
In the first week of losing weight, excess fluid is lost, weight can be reduced by 3-5 kilograms. The more intense the training, the higher the effectiveness of losing weight. With minimal physical exertion, after the release of excess fluid, a person will be lighter by about 1-1. 5 kilograms per week. And a properly selected nutrition program by a specialist will significantly speed up the weight loss process.
During a run or an intense workout, about 400 kilocalories are burned in half an hour. This is about 45 grams of weight. However, the process starts just 20 minutes after the training starts. If you start it on an empty stomach and the body has not yet consumed calories, subcutaneous fat will begin to go away from the first minute, but this option is not welcome by doctors. When calculating weight loss with daily exercises, you should remember that if you do not follow the principles of proper nutrition and consume excessively high-calorie food, then even the most active physical activity will not lead to weight loss, but will help the person not recover too quickly.
Who and how much weight is losing
The speed of the process depends on the starting weight, age, diet and exercise options, and health status. People under the age of 30, overweight and over 25 kilos, who started to do sports actively, lose weight the fastest. They can lose up to 7 kilograms in the first week. In the second week, the result can be between 2 and 5 kilograms. Moreover, the process slows down, but if you have too much weight, about 2 kilograms will be lost per week.
The most difficult process of losing weight is to progress in slightly overweight people over the age of 40. Reviews of people who go into their physical form show that at 1-2 weeks of weight loss, the weight in this case will decrease by 1-1. 5 kilograms, in 3 and 4 weeks it will be about 500 grams.
Weight loss records with strict diets
Records are determined by people with blocking weight. Some of them make it into the Guinness Book of Records twice: first - as maximum weight holder and then - as weight loss record holder. The Pennsylvania Rosalie Bradford resident lost 544 kilos and 415 kilos in 6 years, and Mexican Manuel Uribe 587 kilos in 7 years with the help of the therapeutic protein diet.
There are cases of blazing fast weight loss. American Carol Wright managed to lose 130 kg in 2 years: although she initially weighed 200 kg. Citizen David Smith lost 7 pounds a month from 285 kilograms to 180 pounds.
Severe diets: benefit or harm
A strict diet involves a sharp reduction in daily calorie intake. A special plan is calculated with a daily diet of 500-700 kilocalories. With such a diet, weight decreases very quickly: up to 1 kilogram per day. This is the only advantage of such techniques. Strict diets have many more disadvantages:
- chronic gastrointestinal diseases are exacerbated;
- digestive system diseases may develop;
- skin, hair, nail condition deterioration; Disruption of psycho-emotional state caused by
- nutrient deficiency.
Another disadvantage of strict diets is that they rarely have long-term consequences. The kilograms lost after the stress experienced by the body during the diet quickly return, it is very difficult to stay in a new form. Should you resort to such an unreliable and dangerous technique?
5 iron rules for the next 30 days
It is possible to lose weight significantly in 1 month. In order to achieve the maximum effect and not harm your health, you should follow a few simple rules.
For water
Start your day with a glass of clean water. Drink and drink water again throughout the day. For work, study, hiking, training - you need to buy a bottle of water. You have to drink it - by will, immediately out of thirst. Drinking often will become your new healthy habit. Water balance is very important and water helps to temporarily quench hunger.
Eat healthy
To really lose weight for a long time, this process must be based on a balanced diet, not just any diet. To do this, overweight people must radically change their eating habits. Those who decide to switch to proper nutrition adhere to their principles only partially. For example, they prepare healthy breakfasts and dinners for themselves and have a snack of unhealthy, very high-calorie foods throughout the day. But it is these snacks that can frustrate all efforts.
Eating right doesn't mean giving up fried foods altogether, but if possible, it's better to replace them with cooked or steamed food. Use as little confectionery as possible during the holidays and try to replace them with fruit (dried fruits) in everyday life. It is also desirable to reduce the consumption of regular store bread and better eliminate it altogether.
Observe the regime
Overweight is not only the result of excessive calorie consumption, but also of irregular diet, sleep disorders and especially stress. If you make the most appropriate daily regimen, take time for all meals and sleep in it, and then stick to it, you can both speed up the weight loss process and improve the quality of life significantly.
Move!
Someone needs to move. Above it was said that while losing weight you need to organize visits to the gym, jogging or home classes. You cannot sit still for long periods of time. During the working day, if the 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. You cannot sit in front of the TV for hours at home, either. 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
Fruit is indispensable for a balanced diet. Fermented milk products are considered an important component of this: kefir, yogurt, fermented cooked milk (with a low percentage of fat). The lowest calorie is lemon, watermelon, and grapefruit.
Protein is very important for body health. Low-calorie seafood is particularly beneficial. The minimum calorie content is in pollock, cod, squid. Meat - Veal is recommended. Beneficial protein is found in beef liver, kidneys and heart.
Healthy Diet Options
Healthy eating should be enjoyable. Otherwise, it will be very difficult for anyone to abide by his principles. With this in mind, nutritionists recommend the following options for breakfast:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- any of the previous two meals, grapefruit instead of banana, raw apple or baked apple with cinnamon;
- brown rice (200 grams) + banana;
- rye bread toast, bell pepper, lettuce, boiled egg, cucumber.
Daily Snack Options:
- carrot salad;
- fruit salad (100 grams);
- yogurt + half a grapefruit;
- a slice of black bread + cheese;
- 200 grams of asparagus;
- 200 grams of smoothie;
- boiled egg + veal (100 grams).
Lunch options:
- buckwheat or rice porridge + steamed cutlets + vegetables;
- 150 grams of steamed fish + broth;
- broth + vegetable soup in green peas;
- vegetable puree soup + bread;
- 100 grams of brown rice + cooked red fish steak.
Dinner options:
- baked vegetable omelet; cottage cheese casserole with dried fruit
- (200 grams);
- boiled vegetables (200 grams) + chicken fillet (100 grams);
- fish or chicken cutlets + steamed vegetables.
Expert opinion
Overall, there are only two approaches to losing weight.
The first is to focus on the result. A person begins to think that he is constantly losing weight, refuses the usual tasty food, forces himself to play sports, experiences other difficulties: all to lose weight. Such people often go on the scale and are very disappointed if they don't see the desired numbers. This approach is associated with emotional stress, and sometimes it does more harm than good. Moreover, the result obtained with such hard work is almost always short-lived. Usually, a person who wins a victory relaxes with joy and stops controlling his eating behavior again. And this immediately affects its weight and volume. Most of the time, people in such a situation gain their old excess weight faster than they shed. Often, oil is added over the previous one. This is incredibly frustrating for "results" and encourages them to take on new achievements. Again, they severely restrict their diets, win victories again, celebrate again, get too much fat again, and again get angry with themselves. . .
Another approach is a person's decision to change their overall lifestyle: being active, healthy, and strong. In this case, everything happens with an emotional uplift. After all, the goal is not weight loss itself, but new opportunities it opens up for a full-fledged person. With this approach, it doesn't matter how many grams or kilograms are spent 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, on the contrary, physical activity begins to attract, as it brings a pleasure.
To control the process of losing weight, in this case, it is enough to correct the basic parameters of a person before the beginning of his new life, and then compare the new indicators with them about once a month.