Nutritionists recommend that you monitor your weight at all times. But not all people are perfect. The extra pounds can grow for months or even years, and then people need to get rid of them “suddenly” in a hurry, such as losing weight before the summer or getting back in shape quickly after the holidays. . . . And in any of these cases, you need an effective and safe "express method" of weight loss.
Why do people get fat
Usually a combination of two factors leads to overweight: overeating, sedentary lifestyle. Others, less importantly, are added to these components. Dietary imbalances, poor eating habits, poor nutrition. . . .
"In a dangerous situation", for example, many office workers. They do not eat hot or liquid food during the day, and they eat dinner in the evening. Diet disorders are mainly characteristic of modern man, who has an active lifestyle and does not have enough time for his own health.
Many people feel better when they are stressed or depressed. In such cases, a person needs to calm down in some way and find a source of positive emotions. Usually, tasty foods (not always healthy) quickly become a positive source. People "catch" problems - as a result they gain weight. With prolonged depression, you can gain 20 pounds, and 30 or even 50 pounds.
Some people become obese even with a balanced diet: chronic illness or metabolic disorders. The most dangerous disease characterized by being overweight is diabetes.
How to lose weight properly
There are several basic principles of proper weight loss at home. By adhering to them, you can quickly get rid of excess without harming your health. First of all, we must remember that most of the foods we eat every day are especially harmful to the figure. These products include a variety of smoked meats, sausages, pastries, fried and baked potatoes, and sweets. All this should be eliminated from the diet or reduce the consumption of these products to a minimum. Therefore, in addition to sugar, instead of traditional factory sweets, which contain many harmful compounds, it is better to use dried fruits and vegetables in moderation.
Another important principle is fractional feeding. Instead of eating heavy meals two or three times a day, it is better to divide your daily diet into several meals. So, it is better to eat fruits or vegetables between breakfast and lunch, drink kefir or eat some cheese. The snack should not consist of chocolate bars, fast food sandwiches and baked goods.
Breakfast should be skipped. It should include protein and carbohydrate foods. Lunch may be satisfying, but avoid overeating. Dinner is best divided into two or three receptions. During the day you need to drink plenty of clean water (30 milliliters per 1 kg body weight). A glass of water or kefir can help relieve hunger between meals.
It would be good to adjust your diet in this way and increase your physical activity. If you do not have the opportunity to go to the gym regularly, you can take time for a walk (a short walk is even more beneficial) and / or do some basic exercises at home. If you follow only the conditions listed, you will be able to lose 1-1, 5 kilograms or more in a month, as well as improve your health. And - remember that no diet pill can replace a normal healthy lifestyle.
Benefits and Necessity of Physical Exercise
Technological advances, designed to make life easier for people and to free them as much time as possible, have led to the fact that most people are relatively small. Instead of using our free time for walks, sports, travel, and playing with children, we spend most of our time in front of computers or televisions. As a result, there are a number of physical problems: muscle weakness and decreased circulatory intensity. . . This leads to a lack of nutrients in the systems and organs, reduced immunity and of course overweight.
Physical activity that compensates for the lack of physical activity can be completely different and different from each other. You can do it at home, in the gym, on the water, in the mountains, in the snow - in nature or on the street. Exercise can be intense or very simple exercises. The choice depends on the person's lifestyle, physical fitness, age and desires.
The type of load is always chosen individually, but the safest and most dynamic - training in the gym under the supervision of specialists. Different sets of exercises are chosen for both men and women. The initial weight of a person is also taken into account: you notice that there are some differences between training people, one of them weighs 30 kilograms, the other - 10
Physical exercise is invaluable for the cardiovascular system. The heart muscle is strengthened, the walls of the arteries are flexible, as a result of which the development of thrombosis and varicose veins is prevented, the pressure is normalized. In addition, during physical activity, the body is saturated with oxygen, which improves the condition and function of all organs.
Exercise improves the body's structure, making it strong, enduring and attractive. With a constant load, a person acquires agility, improves coordination, and has ease and grace in movements. At the same time, you lose extra pounds, your body becomes slimmer and firmer. There are other benefits: exercise boosts the immune system, normalizes hormonal levels, maintains a good mood, does not eliminate sleep problems, etc. b. The most important thing is to choose the right download option for you and calculate your strength correctly.
How many kilograms can you lose?
The answer depends on the following important factors: baseline parameters, lifestyle, health status. If you are overweight, have a moderate or severe stage of obesity, the process can develop rapidly over a long period of time. The more excess weight, the more it "melts". The most difficult thing is to lose the last 6-8 kilograms or to normalize a slightly "fat" body.
During the first week of weight loss, excess fluid can be lost and weight can be reduced by 3-5 kilograms. The more intense the training, the higher the effectiveness of weight loss. After removing excess fluid with minimal physical exertion, a person loses about 1-1. 5 kilograms per week. And a well-chosen nutrition program by a specialist will significantly speed up the weight loss process.
Running or strenuous exercise burns about 400 kilocalories in half an hour. It weighs about 45 grams. However, the process begins only 20 minutes after the start of training. If you start it on an empty stomach, and the body has not yet received calories, then the subcutaneous fat begins to disappear from the first minute, but this option is not well received by doctors. When calculating weight loss through daily exercise, keep in mind that even the most active physical activity will not lead to weight loss if you do not follow the principles of proper nutrition and eat high-calorie foods, but only help a person to recover faster.
Who is losing weight and how much
The speed of the process depends on the initial weight, age, diet and exercise, and health status. The fastest weight loss people under 30 years of age, overweight over 25 kilograms, began to actively participate in sports. In the first week, they can lose up to 20 pounds [7 kg]. In the second week, the result can range from 2 pounds to 5 pounds. Further, the process slows down, but if you are overweight, you lose about 2 pounds per week.
The most complex process of weight loss, it develops in overweight people over 40 years. Reviews of people who are physically fit, as a result of losing weight in 1-2 weeks, the weight decreases by 1-1. 5 kg, in 3 and 4 weeks it reaches 500 grams.
Records for weight loss with strict diets
Records are set by people with limited weight. Some of them are twice included in the Guinness Book of Records: first - the holder of the maximum weight, and then - the holder of the record for weight loss. Rosalie Bradford of Pennsylvania lost 544 pounds and lost 415 pounds in 6 years. Mexican Manuel Uribe lost 587 kg, but lost 400 kg in 7 years with the help of a therapeutic protein diet.
There are cases when you lose weight fast. American Carol Wright managed to lose 130 kilograms in 2 years: despite initially weighing 200, her compatriot David Smith lost 7 kilograms per month until he lost 180 kilograms from 285 kilograms.
Strict diet: benefits or harms
A strict diet involves reducing daily calories. The special plan is calculated with a daily diet of 500-700 kcal. With such a diet you lose weight very quickly: up to 1 kg per day. This is the only advantage of such methods. There are many disadvantages to eating a solid diet:
- exacerbates chronic gastrointestinal diseases;
- may cause diseases of the digestive system;
- Deterioration of skin, hair, nails;
- Deterioration of psycho-emotional state due to lack of nutrients.
Another disadvantage of a strict diet is that it rarely leads to long-term results. After the stress experienced by the body during the diet, the weight lost will return quickly, and it will be much more difficult to maintain a new shape. Should such unreliable and dangerous techniques be used?
5 iron rules for the next 30 days
You can lose weight in 1 month. To get the maximum effect and not to harm your health, you need to follow a few simple rules.
drinking water
Start the morning with a glass of clean water. Drink throughout the day and drink water again. For work, study, walks, exercise - you need to get a bottle of water. Drink - as you wish, thirsty, immediately. Drinking often becomes your new healthy habit. Water balance is very important because it helps to temporarily eliminate the feeling of hunger in addition to water.
Take good care of your health
To lose weight for a really long time, this process should be based on a balanced diet, not different diets. To do this, overweight people need to radically change their eating habits. Some who choose to eat right only partially follow its principles. For example, they provide healthy breakfasts and high-calorie foods throughout the day. But it is these snacks that can nullify all efforts.
Eating right doesn't mean avoiding fatty fried foods altogether, but if possible, replace them with cooked or steamed foods. Use confectionery as little as possible during the holidays and try to replace them with fruits (dried fruits) in your daily life. It is also better to reduce the consumption of regular store bread, but remove it completely.
Save mode
Extra pounds are not the result of excessive calorie intake, but also the result of poor nutrition, sleep disorders, and extreme stress. If you create the most comfortable daily routine, take the time to eat and sleep, and then follow it carefully, you can speed up the weight loss process and significantly improve the quality of life.
Move!
The person must move. As mentioned earlier, while losing weight, you should go to the gym, run or do homework. The rest of the time you can't sit for long. During the working day, if the type of work is not related to physical activity, it is necessary to get up and warm up every half hour. It is better to walk as much as possible. Even at home, you can't sit in front of the TV for hours. For some, having a dog that needs to walk twice a day may be a good option, regardless of the holiday, weekend, or season.
Useful products
Fruit is a balanced diet. Fermented milk products are its important components: kefir, yogurt, fermented boiled milk (low fat content). Low-calorie lemons, watermelons and grapefruits.
Protein is very important for the health of the body. Low calorie seafood is good. Minimum calorie intake - pollock, cod, squid. Meat - Beef is recommended. Beneficial protein is found in the liver, kidneys and heart of cows.
Proper nutrition options
Proper nutrition should be enjoyable. Otherwise, it will be very difficult for someone to follow his principles. With this in mind, nutritionists recommend the following breakfast options:
- oats (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- Eat any of the previous two dishes, instead of bananas, get grapefruit, raw apples or baked apples with cinnamon;
- brown rice (200 grams) + banana;
- rye toast, bell pepper, salad, boiled egg, cucumber.
Daily Snack Options:
- carrot salad;
- fruit salad (100 grams);
- yogurt + half a grapefruit;
- a piece of black bread + cheese;
- 200 grams of asparagus;
- 200 grams of smoothie;
- boiled eggs + and veal (100 grams).
Lunch options:
- buckwheat or rice porridge + steamed cutlet + vegetables;
- 150 grams of steamed fish + broth;
- vegetable soup in soup + green beans;
- vegetable puree soup + bread;
- 100 grams of brown rice + cooked red fish steak.
Dinner options:
- omelet with vegetables in the oven;
- cheese casserole (200 grams);
- cooked vegetables (200 grams) + chicken fillet (100 grams);
- fish or chicken cutlet + steamed vegetables.
Expert opinion
In general, there are only two ways to lose weight.
The first is to focus on the result. A person always thinks that he will lose weight, refuses to eat tasty food, is forced to do sports, and experiences other difficulties: everything is to lose weight. Such people are often frustrated if they do not weigh in and see the numbers they need. Such an approach is associated with emotional stress and can sometimes do more harm than good. Moreover, the result of such tireless work is almost always short-lived. Normally, when a person wins, he or she rests happily - and loses control of his or her eating behavior again. And this has an immediate effect on its weight and size. Often, people in this situation gain their extra pounds faster than they used to. The oil is usually added on top of the previous oil. This is incredibly irritating for the “result” and encourages them to new feats. They are again severely restricting their diet, winning again, celebrating them again, accumulating excess fat, and getting angry at themselves again. . .
Another way is to make a decision to change one's lifestyle in general: to be active, healthy, strong. In this case, everything is in emotional turmoil. After all, the goal is not weight loss itself, but new opportunities for a full-fledged person. It does not matter how many grams or kilograms are consumed in a week in this way. Thus, it is clear that with proper nutrition, sooner or later, physical fitness will return to normal. Harmful food loses all its attractiveness, and physical activity, on the contrary, begins to attract, because it gives a pleasure.
To monitor the weight loss process, in this case it is enough to note the basic parameters of a person before the start of a new life, and then compare them with new indicators once a month.