Nutritionists recommend that you constantly monitor your weight. But not everyone can achieve this. Extra pounds can grow for months, even years, and then people "suddenly" need to get rid of them urgently, for example, to lose weight in the summer or to get in shape quickly after a vacation. . . . And in any of these cases, you need an effective and "urgent method" for weight loss and health.
Why do people gain weight
In general, the combination of two factors leads to excess weight: overeating, sedentary lifestyle. Other less important components are added to these components. Dietary imbalance, bad eating habits, irregular eating. . . .
"At risk", for example, is a large number of office workers. They make hot liquid snacks throughout the day and have a hearty dinner in the evening. Dietary disorders are common in modern man, who has an active lifestyle and a constant lack of time for his own health.
Many people get better when they are stressed or depressed. At such moments, a person needs to calm down and find a source of positive emotions. And often delicious food (not always healthy) becomes such a fast positive source. A person "captures" problems - and eventually gains weight. With prolonged depression, you can gain 20 pounds, 30 and even 50 pounds.
Some people gain weight with a well-balanced diet: due to some chronic diseases or metabolic diseases. The most dangerous disease characterized by excess weight is diabetes.
How to lose weight properly
There are a few basic principles for losing weight properly at home. By following them, 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 especially harmful to the figure. These products include all types of smoked meat, sausages, pastries, fried and boiled potatoes, sweets. It is desirable to eliminate all this from the diet or minimize the consumption of these products. Thus, in addition to sugar, it is better to consume fruits and dried fruits in moderation instead of traditional factory sweets, which contain many harmful additives.
Another important principle is poor nutrition. Instead of eating a heavy meal two or three times a day, you should divide your daily diet into several meals. So it is recommended to have a snack with fruit or vegetables between breakfast and lunch, you can drink yogurt or eat a little cottage cheese. Snacks should not consist of chocolate bars, fast food sandwiches or baked goods.
Breakfast - will not be missed. Must contain protein and carbohydrate foods. Lunch can be quite satisfying, but you should also avoid overeating during this time. Dinner is best divided into two or three receptions. You should drink plenty of clean water during the day (30 milliliters per kilogram). A glass of water or kefir will help relieve 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 go to the gym regularly, you can take the time to walk (even short walks will be of great benefit) and / or do basic exercises at home. Only by fulfilling the listed conditions, it is possible to lose 1-1, 5 kilograms or more per month and significantly improve your health. And - let's not forget that no diet pill can replace a normal healthy lifestyle.
Advantages and necessity of physical activity
Technological advances designed to make a person's daily life easier, to free him as much time as possible, have led to an unacceptably small amount of movement for the majority. Instead of using it for free walking, sports, travel, and playing with children, we spend it mostly in front of computers or televisions. As a result, there are a number of problems associated with the physical condition: the muscles weaken, the intensity of blood circulation decreases. . . this leads to a lack of nutrients in the system and organs, reduced immunity and, of course, excess weight.
Physical activity that compensates for the lack of physical activity can be completely different and dissimilar. You can do this at home, in the gym, on the water, in the mountains, 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 choices.
The type of load is always chosen individually, but the most reliable and dynamic is to train under the supervision of specialists in the gym. Different training sets are chosen for one man and one woman. The initial weight of a person is also taken into account: you see, there is a difference between teaching people who need to lose 30 kilograms - 10.
Exercise is invaluable for the cardiovascular system. The heart muscle becomes stronger, the walls of the arteries become more elastic, resulting in the development of thrombosis and varicose veins, and blood pressure is normalized. In addition, during physical exertion, the body is saturated with oxygen, which improves the condition and function of all organs.
Exercise improves the physical shape of the body, making it stronger, more durable and more attractive. A person with regular loads becomes more flexible, coordination improves, and there is lightness and grace in movements. At the same time, the extra pounds disappear, the body becomes slimmer and more flexible. There are other benefits: exercise increases immunity, helps to normalize hormonal levels, helps maintain a cheerful mood, eliminates 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?
The answer depends on the following important factors: initial parameters, lifestyle, health status. If excess weight is important, there is a moderate or severe stage of obesity, the period can develop quite rapidly over time. The more weight you have, the more it "melts". The most difficult thing is to get rid of the last 6-8 kilograms or to normalize a slightly "fat" body.
In the first week of weight loss, you lose excess fluid, you can lose 3-5 kilograms. The more intense the training, the higher the effectiveness of weight loss. With minimal physical exertion, a person loses about 1-1, 5 kilograms per week after the release of excess fluid. Properly selected nutrition program by a specialist will significantly speed up the process of losing weight.
About 400 kilocalories are burned in half an hour during a run or intense workout. It weighs about 45 grams. However, the process begins only 20 minutes before the start of training. If you are hungry and the body does not receive only calories, subcutaneous fat will begin to go away from the first minute, but this option is not unequivocally accepted by doctors. When calculating weight loss during daily exercise, if you do not follow the principles of proper nutrition and consume high-calorie foods, you should remember that even the most active physical activity will not lead to weight loss, but will help a person to recover very quickly.
Who loses weight and how much
The speed of the process depends on the initial weight, age, diet and exercise choices, and health status. People under the age of 30 who weigh more than 25 kilograms and start active sports 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. In addition, the process slows down, but if you are very overweight, you will lose about 2 kilograms a week.
The most difficult process to lose weight is to progress in people who are a little overweight, over 40 years old. Opinions of people who are physically active show that in 1-2 weeks of weight loss, in this case, the weight is reduced by 1-1, 5 kilograms, and in 3 and 4 weeks will reach about 500 grams.
Weight loss notes with strict diets
Records are set by people of forbidden weight. Some of them fall into the Guinness Book of Records twice: first as the owner of the maximum weight, and then - as a weight loss record holder. Pennsylvania resident Rosalie Bradford weighed 544 kilograms and lost 415 kilograms in 6 years Mexican Manuel Uribe weighed 587 kilograms, but lost 400 kilograms in 7 years with the help of a therapeutic protein diet.
There are cases when the rate of weight loss is surprising. American Carol Wright managed to lose 130 kilograms in 2 years: despite initially weighing 200 pounds. His compatriot David Smith lost 7 pounds a month until he lost 285 pounds to 180 pounds.
Strict diets: benefits or harms
A strict diet involves a sharp reduction in daily caloric intake. A special plan is calculated with a diet of 500-700 kcal per day. With such a diet you lose weight very quickly: up to 1 kilogram per day. This is the only advantage of such techniques. There are many disadvantages to strict diets:
- exacerbates chronic gastrointestinal diseases;
- may develop diseases of the digestive system;
- deterioration of skin, hair, nails;
- Deterioration of psycho-emotional state caused by malnutrition.
Another disadvantage of strict diets is that they rarely lead to long-term results. After the stress experienced by the body during the diet, the lost pounds quickly return, and it is very difficult to stay in a new position. Should you resort to such unreliable and dangerous equipment?
5 iron rules for the next 30 days
It is possible to lose a significant amount of weight in 1 month. You need to follow a few simple rules to get the maximum effect and not harm your health.
drink water
Start the morning with a glass of clean water. For all day and for water again. For work, study, walking, training - you need a bottle of water. Drink - immediately upon request from thirst. Drinking often will soon become a new healthy habit. Water balance is very important and helps to temporarily eliminate water starvation.
Eat healthy
To lose weight for a really long time, this process should be based on a balanced diet, not any diet. To do this, overweight people need to radically change their eating habits. Some who decide to go on a proper diet only partially follow their principles. For example, they prepare a healthy breakfast and dinner for themselves and snack on harmful, high-calorie foods throughout the day. But these are snacks that can negate all efforts.
Eating right does not mean giving up fried foods altogether, but replacing them with cooked or steamed foods if possible. Eat confectionery as infrequently as possible during the holidays and try to replace it with fruits (dried fruits) in your daily life. It is also preferable to reduce the consumption of ordinary store bread, and it is better to eliminate it completely.
Observe the mode
Extra pounds are not only the result of excessive calorie intake, but also the result of irregular eating, sleep disorders and especially stress. By setting aside time for all meals and preparing the most comfortable daily routine to sleep in and then follow strictly, you can both speed up the weight loss process and significantly improve your quality of life.
Take action!
A person needs to move. As already mentioned above, when losing weight, it is necessary to organize visits to the gym, jogging or classes at home. The rest of the time you can't sit still for long. If the type of activity during the working day is not related to physical activity, you should get up and warm up every half hour. It is good to walk when possible. At home, you can't sit in front of the TV for hours. For some, having a dog that you need to walk twice a day, regardless of holidays, weekends and seasons, may be a good choice.
Useful products
Fruit is a must in a balanced diet. Fermented dairy products are considered to be its components: kefir, yogurt, fermented baked milk (with a low fat content). The lowest calorie are lemon, watermelon, grapefruit.
Protein is important for the health of the body. Low calorie seafood is especially helpful. The minimum amount of calories is pollock, cod, squid. Meat - Beef is recommended. Beneficial protein is found in beef liver, kidneys and heart.
Healthy Diet Options
Healthy eating should be delicious. Otherwise, it will be very difficult for anyone to follow his principles. With this in mind, nutritionists offer the following options for breakfast:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- Take any of the previous two meals instead of bananas with grapefruit, raw apples or baked apples 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 cutlet + vegetables;
- 150 grams of steamed fish + broth;
- vegetable soup in broth + green peas;
- vegetable puree soup + bread;
- 100 grams of brown rice + cooked red fish steak.
Meal options:
- omelet with vegetables in the oven;
- cottage cheese casserole with dried fruits (200 grams);
- boiled vegetables (200 grams) + chicken fillet (100 grams);
- fish or chicken cutlet + steamed vegetables.
Expert opinion
Generally, there are only two approaches to losing weight.
The first focuses on the result. A person constantly begins to think that he is losing weight, refuses to eat the usual tasty food, forces himself to exercise, has other difficulties: all to lose weight. Such people often weigh themselves and are very disappointed that they do not see the figures they want. This approach is associated with emotional stress and sometimes does more harm than good. Moreover, the results of such hard work are almost always short-lived. Generally, after a victory, a person is relieved of joy and again ceases to control the eating behavior. And this immediately affects the weight and volume. Often, people in this situation gain the extra pounds faster than they used to. It is often the case that oil is added to the surface in advance. This is incredibly frustrating for the "results" and encourages them to do new things. Again, they severely restrict their diets, win again, celebrate again, gain more fat again, and become angry with themselves again. . .
Another approach is the decision to change a person's lifestyle in general: to be active, healthy, strong. In this case, everything is on an emotional upswing. After all, the goal is not weight loss, but new opportunities for a full-fledged person. It doesn't matter how many grams or kilograms you spend per week with this approach. And so it is clear that with proper nutrition, physical shape will sooner or later return to normal. Harmful food loses all its appeal, and physical activity, on the contrary, begins to attract because it brings pleasure.
In order to manage the weight loss process in this situation, it is enough to adjust the basic parameters of a person before the start of a new life, and then compare the new indicators with them about once a month.