The Internet is now a number of different ways to lose the weight that you want to lose a few extra pounds feels extremely easy. But those who ever tried, you know that it is only an illusion. Although the weight is quickly starting to go with the new diet, as soon it stops, and then (almost always!) back. Those who are struggling with excess weight, start thinking about a reliable way how to really lose weight and stay in good shape, simply does not exist. But it is not.
In fact, it in reality you can create in your head, is very different than really exists. And this is the biggest problem in losing weight. You always want to lose weight quickly, with minimal time and effort. It is possible, convincing you to annoying advertising, followed by another in the diet or by taking adipem ardens drug body of a woman a few weeks turns into a strong, athletic beauty.
Yes, everyone wants to believe in miracles. But this miracle did not happen. And women the image is not happening too. What looks in the photo is a blatant photoshop, or rearrange in time snapshots (was-were-was). The second version is confirmed by the fact that in that picture where the woman is skinny, she always looks much younger. But in life everything is different after dramatic weight loss, sagging skin, wrinkles, stretch marks become visible.
The objective reality is that the human body is a complex balanced system, that any radical changes as a reaction to stress and start to resist them.
Therefore, if you dramatically lose weight, the body strives with all available means to restore it:
- slowed metabolism;
- there is apathy and lethargy;
- wake up hungry (even if it wasn't before).
As soon as the lost weight will come back, everything will fall into place, and the body works again in his usual mode.
Sounds a bit sad, isn't it? But until then, until you learn the simple truth that to lose weight it is necessary to smoothly and properly, the actual weight loss does not work. And if possible, some time and risk your health.
Yes, the head is useful to keep a visual image of the intended result. But at the same time, we must clearly recognize that to achieve it is make a big way to work hard and well. And, abandoning the imaginary reality, where everything comes naturally to make the first positive steps to a slim figure.
And initially put the red flags to protect us from illusions. The sad fact is 80% described online diets do not work. Or it doesn't work the way you want. And here's why. They are based on hard constraints: calories, set of products or some kind of nutrients (proteins, fats, carbohydrates). As a result, the balanced functioning of the body fails.
Break the car – very strange way to get it better. But it is, what you can do for your body for those who lose weight properly.
When a large calorie deficit in your body contains a mode of rigid economy. When nutrient deficiency, anemia, vitamin deficiency, impaired mineral balance. Without carbohydrates, a person loses their main source of energy. Without the fat is not functioning properly, the nervous system. Too much protein burdens the kidneys. And then you believe that you are beautiful?
Now do you think, is it possible to lose weight on these diets:
- "Hunger". The caloric content of these diets is 900, and sometimes 500-600 kcal, far below the physiological minimum. Thus the deficit for 2-3 days to experience dizziness, weakness, nausea, and hunger is a constant companion these slimming. The results really is – weight loss of 1 kg per day. But at about the same rate all fell back into place.
- Mono. When the main product is just a product: buckwheat, apples, chocolate, etc. The weight of these diets also away fast enough. But if you can use them longer than a few days, began to show signs of deficiency: dull hair, change the color of the skin, broken nails. Because eating even 2-3 days in a row the same sad, I lost my appetite, and caloric intake also sharply reduced. After you stop the diet, your body is clamoring for payment, and the weight will come back.
- Juice. At first glance, is the perfect solution, vitamin deficiency fruit is not exactly threatening. But they are completely absent of fats, proteins and fiber. And some of the vitamins will not last long. In addition, the fruit acids are stronger than organic acids. Gastritis, problems with the intestines, and ulcerative diseases such as diet is strictly contraindicated. The result is the same – the first weight fell quickly, but after the diet the pounds come back, and the stomach problems remain and are getting worse.
Tablets and other medicines for weight loss, also did not go. A rational consumer is always studying a part of any new tool before using it. Be a part of, which is specified in the advertisement, and the one that is marked on the packaging and the product (if it exists).
Then go Internet and read the properties of each component (separately!). Contains the logic and start thinking about how all of this will help us to lose weight and do what's in the box the money necessary to pay for it.
To lose weight correctly
In fact, so it is really possible to lose weight only one have to take into account the individual characteristics of your body and eat right. And the good news is that most diets that really work in accordance with these principles. And the rest represent alternately hungry day mono-diet, which balance the temporary lack of calories or nutrients.
It is best to develop an individual program of weight loss with the help of an expert, which take into account all the important data are: age, physical ability, lifestyle, disease, and even taste preferences.
A good nutritionist does not force you to follow it closely, but remain in contact, if necessary, make changes to the program. But if this is not possible, you should not get upset.
With a little effort and having learned useful information about the principles of healthy nutrition, home programs weight loss is not so difficult to make yourself. And the main advantage is that its use during the body does not experience stress, and therefore, it is possible to lose weight unlimited time to produce the desired result.
Calculation of caloric value
First we need to calculate the ideal area in which to reside your daily calorie intake. Easier and faster to do it with the help of online calculators, which are virtually every site topics fitness or weight loss. They simply enter the length, weight, sex, age, and physical activity.
First, you can restrict it to just two numbers: the basic and daily metabolism. The base displays the number of calories your body consumes at rest. A day is taken into account exercise.
Weight loss calorie daily intake should be 20-30% less than the daily metabolism, but does not fall below the starting level. When you change the weight, these figures have been restated.
The stable operation of the body, it is also important to balance the fats, proteins and carbohydrates. Nutritionists recommend a ratio of proteins, fats and carbohydrates 30/10/60, but at that point, of which strength training it can be transferred to 40/10/50, the addition of protein, which is necessary for muscle building material. A large part of the fats should be of plant origin. But protein is better than animal. The ratio of fast and slow carbohydrates 30/70.
A set of products
Number of products diet for weight loss should be as diverse as possible. This gives the body all the necessary nutrients and make weight loss fun and enjoyable.
Of course, it is necessary to take into account individual preferences. But there are foods that at least a couple times a week should appear on the desktop:
- non-starchy vegetables are the best source of vitamins and minerals, contain a lot of water and fibers as little as possible in calories;
- unsweetened fruits contain fructose, sucrose, vitamins and organic acids;
- nuts and seeds – a source of polyunsaturated fatty acids, minerals and trace elements;
- animal protein (eggs, fish, lean meat) – contains the essential amino acids needed to build muscles, for a long time gives a feeling of satiety;
- dairy products are the best source of calcium, protein, minerals, lactic acid and other organic acids, which are the prevention of dysbacteriosis;
- bran and sprouted grains is a great source of coarse plant fibres, which are perfectly clean the intestines;
- seafood is rich in iodine, essential for the normal functioning of the thyroid gland (secretes thyroxine, which affects the speed of metabolic processes);
- cereals – contain almost the entire group of b vitamins, which affect the rate of metabolism and are responsible for the condition of the skin and hair;
- condiments and spices not only enhance food flavor, but also promotes faster burning of fat.
Agree what to do with this set of products is diverse and tasty menu is very simple. It is recommended to do this in advance. So you can save time spent shopping, and at the same time to balance the feeding and make sure that it contains all the necessary food groups.
Lose weight fast enough, not enough to eat a varied and moderate. Cook and eat food also properly. Recommendations a little and to remember them is simple:
- Food should be fresh. Already in 15-20 minutes after the cooking of salad the amount of vitamins, it will be significantly reduced. Calida several times and the food is almost useless – it remained only calories.
- Not frying! But all the other valid ways of cooking: baking, boiling in water or steamed, grilled. Microwave should be abandoned.
- Fat – not! Butter replaced by vegetable, milk products and cheese, choose those that have a lower percentage of body fat, and the meat and fish, remove visible fat before cooking.
- No fame percusserit. If you really want to eat – better to eat than to endure it, and then eat twice. But about the cookies and sweets have to forget. Suitable fruits, nuts or seeds, whole-grain bars.
- A glass of water. Drunk 20-30 minutes before meals, it reduces the feeling of hunger, activates digestion and partially fill the stomach.
- Mandatory Breakfast. It must begin no later than an hour after waking up and account for about 15% of the daily diet. Better to stop the choice of carbohydrate foods – they provide energy for the active day.
- Not a late dinner. Finish dinner no later than 2 hours before bedtime. If you sleep on an empty stomach is not possible, it is possible to drink at night glass of skim kefir or yogurt.
And remember to remove all the harmful products: confectionery, sweets, pickles, canned food, semi-finished products. Don't use fast food restaurants. Reduce the use of alcohol. Refrain from sugary sodas and packaged juices.
As you can see, the rules are not so much, and there are no strict restrictions in the diet that they prescribe. Just in everyday life, few people pay attention to what and how they eat. But even the minimal oversight can quickly halt weight gain and reverse the process in the opposite direction.
Often argue whether you really lose weight without strenuous exercise. The right diet this option is possible. But the problem is that it show you a picture, you're likely to be satisfied. Losing a natural support in the form of subcutaneous fat, the skin droops and becomes a fold. Wrinkles, stretch marks, a person begins to look older than their age.
Keep an attractive appearance and elasticity of the skin to help exercise. During the training:
- significantly elevated pulse;
- consume extra calories;
- add vital capacity;
- increases immunity;
- develop physical strength and endurance;
- together with then removes toxins.
The initial phase of weight loss healthier aerobic exercise: swimming, walking, Jogging, aerobics, fast dancing. When the subcutaneous fat layer decreases, and the body becomes accustomed to regular exercise, you can combine strength training. Ideal weight loss is fat and increases muscle mass.
Mode is equally important for weight loss than proper nutrition. Lack of sleep and fatigue are the main enemy, who are working on their image. Therefore, it is necessary to follow that dream remained at least 7-8 hours. And that he was strong, remember to schedule in the evening to walk at least half an hour. It is very well to relieve the stress of the day to enrich the body with oxygen and help to cut off too serious thoughts.
Also it is better to Wake up gradually, so you should set your alarm clock 10-15 minutes earlier than usual rise time. Lying in bed a couple of times a good stretch, a new day to smile and drink a glass of pure water (you can add a teaspoon of lemon juice). And then you have to get up and do small exercises: squats, bending, push-ups and jumps. Now the frame is ready for the day ahead.
The rest of the schedule in accordance with the plan the required tasks and work plan. Mention it for at least 4 meals: Breakfast, lunch, snack and dinner.