Nutritionists recommend continuous monitoring of your weight. But not everyone succeeds in this. Excess weight can increase for months or even years, and then people "suddenly" need to get rid of it urgently, for example, to lose weight by summer or get in shape quickly after the holidays. . . . And in any of these cases, you need an effective and health-safe "explicit method" of weight loss.
Why a person gets fat
Usually a combination of two factors leads to the appearance of overweight: excessive food intake, sedentary lifestyle. Others, less important, are added to these items. Dietary imbalance, bad eating habits, irregular diet. . . .
"At risk" are, for example, many office workers. Throughout the day, they make it without hot snacks and in the evening have a rich dinner. Eating disorder is generally a characteristic of a modern person with an active lifestyle and a constant lack of time for his own health.
Many people get better when they are anxious or depressed. In such moments, a person must calm down in some way, to find a source of positive emotions. And often tasty food (not always healthy) becomes a source of fast positive. A person "occupies" problems - and, therefore, gets fat. With prolonged depression, you can gain 20 pounds, and 30, even 50 pounds.
Some people gain fat even with a well-balanced diet: due to a chronic illness or metabolic disorder. The most dangerous disease characterized by being overweight is diabetes.
How to lose weight properly
There are many basic principles for proper weight loss 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 eat every day are extremely harmful to the figure. Such products include all kinds of smoked meat, sausages, pastries, fries and boiled potatoes, sweets. All this is desirable to exclude from the diet or to reduce to a minimum the consumption of the products mentioned. So, instead of the traditional sweets that contain, in addition to sugar, many harmful additives, it is better to consume fruits and dried fruits in moderation.
Another important principle is the fractional diet. Instead of eating a heavy meal two or three times a day, it is worth dividing your daily diet into several meals. So, between breakfast and lunch, it is recommended to have a snack with fruits or vegetables, you can drink yogurt or eat some cottage cheese. The snack should not consist of chocolate, fast food sandwiches or baked goods.
Breakfast - not to be missed. It should include foods with protein and carbohydrates. Lunch can be quite satisfying, but overeating should be avoided. Dinner is best divided into two or three receptions. During the day, you should drink plenty of clean water (at a rate of 30 milliliters per 1 kg of body weight). A glass of water or kefir will help eliminate hunger between meals.
Once you have adjusted your diet this way, it would be nice to increase your physical activity. 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. By fulfilling only the mentioned conditions, it is very likely that you will lose weight in a month by 1-1, 5 kilos or even more, as well as significantly improve your health. And - we must remember that no diet pill can replace a normal healthy lifestyle.
Benefits and necessity of physical activity
Technological advances, designed to make everyday life easier for a person, to free up as much time as possible, have led to the fact that the majority has become an unacceptably small movement. Instead of spending free time walking, playing sports, traveling and playing with children, we spend most of our time in front of computers or TVs. As a result, there are some problems with fitness: muscles weaken, 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 movement of the body 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 road. Workouts can be intense or extremely simple exercises. The choice depends on the lifestyle, physical condition, age and preferences of the individual.
The type of load is always chosen individually, but the safest and most dynamic is to train in the gym under the supervision of experts. For a man and a woman, different sets of exercises are chosen. The initial weight of a person is also taken into account: you yourself understand, there is a difference between the training of people, one of whom must lose 30 kg and the other - 10.
Exercise is invaluable to the cardiovascular system. The heart muscles are strengthened, the walls of the vessels become more elastic, thus preventing the development of thrombosis and varicose veins, the pressure is normalized. In addition, during exercise, the body is saturated with oxygen, which leads to improved condition and function of all organs.
Sport improves the physical shape of the body, makes it stronger, more durable and more attractive. Having regular loads, a person becomes more skilled, his coordination improves, lightness and grace appear in movements. At the same time, the extra pounds disappear, the body becomes slim, fit. There are other benefits: playing sports increases immunity, helps to normalize hormone levels, helps maintain a happy mental state, eliminates sleep problems and so on. The main thing is to properly calculate your strength by choosing the right loading option for you.
How many pounds can you lose weight?
The answer depends on the following important factors: initial parameters, lifestyle, state of health. If being overweight is significant, there is a moderate or severe stage of obesity, the process can go fast enough for some time. The more excess weight, the easier it "melts". The most difficult is to get rid of the last 6-8 kg or to normalize the body, which is slightly "overgrown with fat".
During the first week of weight loss, excess fluid is lost, weight can be reduced by 3-5 kg. The more intense the workout, the greater the effectiveness of weight loss. With minimal physical exercise, after the release of excess fluid, a person becomes lighter by about 1-1, 5 kg per week. And a diet plan chosen correctly 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 weighs about 45 grams. But the process starts only 20 minutes after the start of training. If you start on an empty stomach and the body has not just received calories, the subcutaneous fat will start to go away from the first minute, but this option is not welcomed by doctors. When calculating weight loss through daily exercise, you must remember that if you do not follow the principles of proper nutrition and consume foods that are too high in calories, then even the most active physical activity will not lead to weight loss, but only one will help. person not to recover too fast.
Who loses weight and how much
The speed of the procedure depends on the initial weight, age, diet and exercise options and state of health. People under the age of 30 with overweight over 25 kg who have started to be actively involved in sports lose weight faster. In the first week, they can lose up to 7 pounds. In the second week, the result can be from 2 to 5 pounds. In addition, the process slows down, but if you are very overweight, about 2 pounds will be lost per week.
The most difficult weight loss process develops in people who are a little overweight, over 40 years old. Reviews of people who deal with their physical form show that in 1-2 weeks of weight loss, in this case, the weight is reduced by 1-1, 5 kg, in 3 and 4 weeks will need about 500 grams.
Weight loss records with strict diets
Registrations are defined by people with a prohibitive weight. Some of them fall into the Guinness Book of Records twice: first - as owners of maximum weight and then - as owners of weight loss discs. Pennsylvania resident Rosalie Bradford weighed 544 kg and in 6 years lost 415 kg. Mexican Manuel Uribe weighed 587 kg, but in 7 years with the help of a therapeutic protein diet, he lost 400 kg.
There are cases of impressive weight loss speed. American Carol Wright managed to lose 130 kg in 2 years: despite the fact that she initially weighed 200. Her compatriot David Smith lost 7 kg per month until she lost 180 kg from 285.
Serious diets: benefit or harm
Strict diet leads to a sharp reduction in daily calorie intake. A special program is calculated with a daily diet of 500-700 kg of crops. With such a diet, weight is lost very quickly: up to 1 kg per day. This is the only advantage of such techniques. There are many more disadvantages to strict diets:
Chronic gastrointestinal diseases are getting worse- .
- diseases of the digestive system may develop.
- deterioration of the condition of the skin, hair, nails
- worsening of the psycho-emotional state caused by the lack of nutrients.
Another disadvantage of a strict diet is that they rarely lead to long-term results. After the stress that the body experiences during the diet, the lost pounds return quickly, it is quite difficult to maintain a new shape. Should we resort to such an unreliable and dangerous technique?
5 iron rules of the next 30 days
It is possible to lose weight quite noticeably in 1 month. To get the maximum result and not harm your health, you need to follow a few simple rules.
Drink water
Start your morning with a glass of clean water. Throughout the day, drink and drink water again. For work, study, walking, training - you need to get a bottle of water. You should drink it - at will, out of thirst, immediately. Drinking often will quickly become your new healthy habit. Water balance is very important, in addition to water which helps to temporarily eliminate the feeling of hunger.
Eat healthy
To really lose weight for a long time, this process should not be based on any diet, but on a balanced diet. To do this, overweight people need to radically change their eating habits. Some who decide to turn to proper nutrition adhere to its principles only in part. For example, they prepare healthy breakfasts and dinners for themselves, and throughout the day have a snack on unhealthy, high-calorie foods. But these snacks can undo all the effort.
Eating right does not mean giving up fatty foods altogether, but it is better, if possible, to replace them with cooked or steamed ones. Eat pastries as infrequently as possible during the holidays and try to replace them with fruits (dried fruits) in everyday life. It is also better to reduce the consumption of regular store bread and it is better to eliminate it completely.
Observe the status
The extra pounds are a result not only of excessive calorie consumption, but also of irregular diet, sleep disorders and especially stress. If you make the most convenient daily treatment, giving time for all meals and sleeping on it, and then strictly adhering to it, you can both speed up the weight loss process and significantly improve your quality of life.
Move!
One person has to move. It has already been said above that while you are losing weight, you should arrange visits to the gym, jogging or home classes. The rest of the time, too, you can not sit for long. During the workday, 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 whenever possible. At home, too, you can not sit for hours in front of the TV. For some, having a dog that you have to walk twice a day, regardless of holidays, weekends and seasons, may be a good choice.
Useful products
Fruits are essential in a balanced diet. Fermented dairy products are considered an important ingredient: kefir, yogurt, fermented boiled milk (low fat). The lowest calories are lemons, watermelons, grapefruits.
Protein is essential for the health of the body. Low calorie seafood is especially useful. The minimum calorie content is in pollock, cod, squid. Meat - beef is recommended. Useful protein is found in beef liver, kidneys, heart.
Healthy eating options
Healthy eating should be enjoyable. Otherwise, it will be very difficult for anyone to follow their principles. With that in mind, nutritionists suggest the following breakfast options:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- either of the two previous dishes, instead of a banana, take a grapefruit, a raw apple or a baked apple with cinnamon.
- brown rice (200 grams) + banana;
- rye bread toast, pepper, lettuce, boiled egg, cucumber.
Daily snack options:
- carrot salad?
- fruit salad (100 grams);
- yogurt + half a grapefruit?
- a slice of brown bread + cheese?
- 200 grams of asparagus?
- 200 grams of smoothie;
- boiled egg + beef (100 grams).
Lunch options:
- buckwheat or rice porridge + steamed cutlet + vegetables
- 150 grams of steamed fish + broth?
- vegetable soup in broth + peas
- vegetable puree soup + bread?
- 100 grams of brown rice + grilled red fish steak.
Dining options:
- omelette with vegetables in the oven.
- cottage cheese casserole with dried fruit (200 grams);
- boiled vegetables (200 grams) + chicken fillet (100 grams);
- fish or chicken cutlet + steamed vegetables.
Expert opinion
In general, there are only two approaches to weight loss.
The first focuses on the result. A person begins to constantly think that he is losing weight, refuses the usual tasty food, forces himself to play sports, experiences other difficulties: all for the sake of weight loss. Such people often take the scale and are very frustrated if they do not see the desired numbers. This approach is related to emotional stress and sometimes does more harm than good. In addition, the result achieved with such hard work is almost always short-lived. Usually, having won a victory, a person relaxes with joy - and again ceases to control his eating behavior. And this directly affects its weight and volume. Often people in such a situation gain their previous extra pounds even faster than they shed them. It often happens that the fat is added more than the previous one. This is incredibly frustrating for the "results" and encourages them to get new achievements. They strictly limit their diet again, achieve victories again, celebrate again, gain excess fat again and get angry with themselves again. . .
Another approach is a person's decision to change their lifestyle in general: to become active, healthy, strong. In this case, everything happens with an emotional increase. Ultimately, the goal is not the weight loss itself, but the new opportunities for a full-fledged individual to open up. With this approach, it does not matter how many grams or pounds were spent in a week. And it is clear that with proper nutrition, the physical form will sooner or later return to normal. Harmful food loses all its attractiveness and physical activity, on the other hand, begins to attract as it brings pleasure.
To control the weight loss process, in this case, all you have to do is correct a person's basic parameters before starting a new life - and then compare new indicators with them.