Unfortunately, the weight problem is already one of the most suitable today.For this reason, many techniques, diet and other weight loss methods have been developed.Some are effective but dangerous health.Others do not hurt, but returns kilograms as the mode and the diet stopped following.Find out how to find the optimal solution and lose weight and understand for everyone.
Where to start where
Don't rush first.To lose weight, you need to stay slowly, but in the same time, but in the same time, you should get the result slowly, but confidently.
The maximum permitted negative week is 1 kg.Within a month, the result will be 3-4 kg, which is very good.In this case, you do not need to use synthetic drugs (tablets) or hard diets.
This method is valid because the slow pace of weight loss should not be a brake factor for you and guarantees a stable result for a long time.
If you need to throw a few kilograms as soon as possible, for example, a kind of victory, special extreme diets will earn income.But after them, the weight returns again and again and you should be ready to always be in a fairly quickly.Therefore, you need to choose the most convenient period of your life without a really effective weight loss, stress and neurosis.
How to adjust the diet
- Do not eat 3-4 hours before bed.If the feeling of starvation is very strong, you can drink a glass of low -fat kefir.There is an idea that you can't eat after 18.If one person goes to bed at 21-22, it is relevant for him, but all other cases will only damage the body.
- Just eat natural products and freshly made dishes.Exclude half-barrier products and all kinds of synthetic substitutes.
- Any diet offers plenty of drink - to count tea, coffee, compotes and other drinks - 2 liters of water and other liquids a day.
- Gradually cooking from a diet, the highest grade, cakes, cakes;Sugar;Products rich in saturated oils - Lard, fat dairy products and similar meat types;Trans-oils in margarine and sweet pastes.
- The menu should dominate fresh fruits and vegetables, freshly compressed juices.
- Fasting once a week or use a diet a day.
- You can organize a day hunger strike when only water is used in 1-2 times a month.This technique is quite stiff, so it is difficult to follow this, do not force yourself and limit yourself to discharge.
- High for normal metabolism - you need a non-high night holiday so you should sleep at least 7 hours.
- Physical activity is an integral part of any weight loss technique.You can do any sport or make a simple complex of elementary exercises daily, walk at least 1 hour a day, you can visit the pool.
Can I lose weight in a week?
If you need to lose more than 7 days, from the dietary diet - vegetables, butter, soybean oil, as well as cheese, sausages, sauces.
Simple carbohydrates product consumption - bread, pastries, pasta, sweets, potatoes, boiled beets and carrots, air corn, rice, rice, air corn and carrots, air corn and rice, air corn and carrots, air corn and carrots limit the consumption of products.
Not recommended drinks, lemonade, beer, champagne, soda.
Foods connecting fat and hydrocarlines - fried potatoes, fried potatoes, fried potatoes, fried potatoes, chips and meat with fat, oily bread, bread with bread.Such compounds are especially harmful, because the calories are already put on the back, stomach and feet.
It is recommended to build a menu about foods rich in protein and complex carbohydrates:
- oil-free meat (beef, calves, chicken);
- Low -Fat fish types (pike, trout, pike perch, cod);
- Seafood (shrimp, crabs);
- mushrooms;
- beans;
- Low -Fat dairy products;
- Spinach, tomatoes, cucumbers, cabbage, onion, apple, vinegar, eggplant, sea cabbage.
The diet will complement the cranberries, raspberries, complex, plums and roses.
It is often recommended to eat, but in small parts.The last meal should take place 3-4 hours before bed.
Individual software to lose weight
It is quite simple to make your own program.First you have to study your normal weight and calculate exactly how much it will decrease.
Given special formulas to determine your ideal weight, such as growth, age, breed, physics type and type of weight, are used in the brocking formula.Various calculators will also help it: body weight index, calories, ideal weight and others.
The second important point is the calculation of a daily calorie rate.Use the methods described above to determine.The daily norm should not be less than 1200 kcal, because a small amount of consumption is a health hazard.
Based on the daily calorie norm, you will find the number of oils, proteins and carbohydrates.
Then you should start compiling the menu.At this stage, a person, this is how much the calorie body needs a day, as well as oils, carbohydrates and proteins, so the products are selected based on this information.First, the menu has been drawn up a week.
Many have difficulty first calculating the calorie content of the products, but if you follow the rule at the moment, it will be a habit of the moment and "eye-catching" will be possible to determine the caloric content of a pot.
The final stage is physical education.These were 7-10 days after changing the diet.However, you can continue with a growing physical activity at once, it depends on a person's psychological mood.