The article contains simple nutritionist advice that will teach how to eat properly to lose weight, general recommendations, most common mistakes and errors.
Why fat
Causes of excessive weight:
- Alimentary (from Lat. Alimentum - Food, Nutrition) - This is what we go through the mouth. In 95% of cases, we eat a problem.
- Endocrine disorders are in 3-4% of cases.
- Different neurological disorders and other reasons are in 1%.
In other words, in 95% of cases, the problem arises due to excess incoming energy over our energy costs.
Energy costs go in two ways:
- Bx. How much our body is consuming to rest (lying, sitting, watch TV) to support your life. The amount of energy consumed is an individual. It is calculated: Women 0, 9 kcal / kg, men 1 kcal / kg weight.
- Physical activity.
When the main exchange increases:
- When hiring muscle mass.
- In stressful situations.
- In addition to increasing the body and the temperature of the environment (bath lovers).
- With active growth.
What reduces metabolism:
- Age. Our task is to maintain metabolism due to physical effort.
- Breastfeeding.
- Endocrine diseases.
- Starvation. All the hungry child who are.
The formula for calculating the size of the main exchange (WHO), where m body weight:
When a person eats more than he spends, the excess comes in calories. For example, eat an additional 200-300 kcal is very easy. They lie in such products that do not treat food.
Who believes it is bad to drink a glass of milk? These are the same 300 kcal energy, that is, half of the Chisburgers or the burgers. Milk, Kefir is also food. Very often a glass of kefir is considered a diet product. But if this glass goes out of the day diet, it is a rollover in calories.
Breach of diet
Types of power of power methods located in 60% of people with excess weight:
- Food for the company. For example, the woman had dinner at five o'clock. The husband came to nine in the evening. Wife eats another dinner for the company.
- Emotional "food drunk. "Proputed stress, replacing love with a delicious product. Sugar excites the morphine zones in our brain, just like drugs. Hand, like addicts on drugs and alcoholics, reaches for this pleasure. There is no need to read books, go to the theater, deal with sports, build relationships, look for the sources of joy. He took and ate. You love yourself for a minute, then you hate all evening.
- Restrictive disorders - "Dietary Depression". It is located in people who are constantly sitting on a diet, are limited, they go to bed with the thoughts of food. Such people can't stop, get to kindness. In practice, a painful attempt to lose weight is achieved to eat cakes and pastries. The habit of proper food behavior has not been developed.
- Paroxysmal disorders. For example, "night priest". A while uncontrolled overeating attack. Suddenly I wanted - attacked food and I can't stop anymore.
As for night food: The landmark should be on average 3 hours before bed. That doesn't mean that if you go to bed in one morning, you can eat at 10 p. m. It is necessary to start from the moment the average person needs to go to bed. It's, 11 - 3 = 8. Ideally, the latest meal is 8 hours in the evening.
In life, everything is far from the ideal situation. It is necessary to look for compromises. For example, leave free calories on a glass of kefir, something protein. Even if you don't sleep, your body is already asleep. Road food, we give him a double load, creating stress.
Excess weight leads to a large number of problems.
You can often hear the phrase "I have no money on a diet. " The presence of excess weight requires much more money and investment - in the moment and in the future for 10-20 years. It is all against the background of psychological discomfort, reducing the quality of life.
How to determine whether there is surplus weight
Deadly quartet:
- Waist circumference. Men are more than 94 cm, women have more than 82 cm.
- Sugar level on an empty stomach more than 5, 5 mmol / l.
- Pressure level is above 120/80 mm Hg. Art. (135/85 in people at respectful age).
- Cholesterol level is more than 5 mmol / l. Triglycerides More than 1, 7 mmol / l.
If at least one of the indicators increase, the risk of death increases by 10-15% in the next 10 years (and if all four, then up to 60%).
3 light indicators when you can measure and understand whether there is excess weight or not.
- Body weight index. BMI = weight (kg) / height (m2). Mass costs to growth in the square. The norm is up to 25, 25-30-weight, 30-35 obesity and degree, 35-40-obesity of the II level and expressed obesity. But there is a drawback - the composition of the body is not taken into account. Bodybuilder and a fat person will have the same body weight index.
- The ratio of the scope of the waist to growth. The circumference of the waist should not be more than half a height.
- Waist circumference on the scope of thighs. The waist is measured 2 cm above the navel.
How long is it takes for weight maintenance so that it becomes your body's main and metabolism is adapted for it.
If you have achieved the desired result in 2-3 months (your goal was 5 kg) and relaxed, returned to the old way of life, then the weight will return. It takes at least 2-3 months to consolidate success. On average, as long as they have achieved, so much and you have to fix it. Then the weight will weigh the new norm.
How to lose weight at home
Main directions:
- Desired psychological mood and selfishness. You must want to make your weight to normal.
- Reduce the daily diet currently 500-600 kcal.
- Create the most unginery diet on proteins, fats, carbohydrates, vitamins and minerals.
- Sufficient and adequate drinking regime.
- Compliance with regime and rules of dishes.
- Organize competent body detoxification.
- Support for the nervous system.
- Adequate physical activity and sleep.
- Normalization of endocrine equilibrium. Especially for those who fail in previous points to achieve a positive result.
Reduce calories
How can you reduce the content of the calorie diet:
- Review the content of the calorie of the food we eat. Choose better calories. It's better to eat an apple, not a pie apple. Better nuts, not almonds in chocolate. Whole mash, not flakes for breakfast. Meat, not sausage. Water, not juice and soda. Use the most useful products.
- There is no diet. At all. No diet cake is either. Even the fairest cake is on the cottage, above all is a cake, not a cottage.
- Replace 1 meals with a cocktail with your taste.
- Stevia as a replacement for sweets for those who can't leave sweets.
Vitamins and weight loss minerals
Underwater stone. With the reduction in the content of the daily diet, the flow of useful nutrients is always reduced.
If nothing is done with that, you will get:
- Bad well -bibe.
- Letargy.
- Apathy.
- A bad mood.
- Reducing metabolism.
- Deafers.
It really often feels girls sitting on a diet. You have to sit on a diet where you can sit on your whole life. It is also necessary to enrich the diet of vitamins and minerals.
When you have selected useful products, a rich diet with all body materials - your cell has attended that it is added and does not send signals to the brain that it was hungry. If she lacks at least something, the cell sends a signal. Then it is very difficult to resist temptation. "Eat at least something! I don't have enough vitamin A, Vitamin Group B. "
Food should be full. We pay special attention to minerals. With a reduction in body weight, they often talk about proteins, fats and carbohydrates, rarely about minerals.
There are several minerals, without which harmony is impossible:
- Chrome. 70% of people with overweight are not enough. Patients with diabetes in 80% of cases have a pronounced lack of trace element. Chrome is responsible for carbohydrate metabolism. The shortage is one of the reasons for the development of insulin. Chrome promotes fat processing into carbohydrates, burning fat. Reduces cholesterol. He participates in the work of the muscles, which makes them stronger.
- Iodine to maintain the normal functioning of the thyroid gland.
- Calcium. Speed up metabolism. Improves muscle, nervous system and reduces cholesterol. It is part of the hormone calciumaril, which processes fat in energy.
To get a daily dose of calcium, you need to have a liter of milk or a liter of kefir or eat 1 kg of cottages a day. But given the content of the calories of these products, we do not need more than a glass. And not a really pound of a cottage can eat every day.
Most calcium in cheese, sesame seeds, walnuts. These are very high-caloric products and must be limited to 30 grams.
Without an additional calcium source in the form of dietary supplements, it is almost impossible to compensate for calcium deficiency.
The correct drinking regimen
How to drink water. In the morning, we woke up, got up, drank 1-2 cups of water on an empty stomach. And better with chlorophyll, you can with a lemon, can be with aloe juice. Then on a glass of water before each meal. 5 dishes - 1 liter already exists. It is advisable not to drink water during meals and at least 40 minutes after, otherwise, the efficiency of digestion and food absorption decreases.
What refers to "water":
- Water with lemon.
- Water with calcium.
- Decocius and infusion of plants.
- Sugar no sugar.
- Green tea other and subsequent blocks.
Coffee and black tea are not here.
Proper feeding mode
Cocktails and protein products work perfectly. But if there are them in the evening, there will be no results. A meal mode is important. Ideally, these are 3 basic meals and 2 snacks. Sunbathing helps not to be brought into major meals. Recommendation: Change dinner with snack. It is, in four days to eat firmly, and in the evening - a light snack.
A balanced breakfast with protein is needed: porridge with egg, with a piece of cheese. How to eat for weight loss: fractionally, regularly. The last meal no later than 3-4 hours before bed.
Cleaning body for weight loss
No metabolism will start with a large number of toxins in the body. Only by cleaning toxins, parasites, metabolites, it will be possible to talk about discharging excess weight.
The body is smart. If you are overloading Nomon, you will not allow you to plant liver and kidneys for beauty and you will do the right thing.
Get rid of an extra pounds Adjust the adipose tissue with a large show of product decay. Have to pull them away. First of all, the liver will be removed. This is one of the reasons for rebirth in oily hepatosis, if the liver is not prepared.
Provide a regular chair. The goal is twice a day. Help yourself with water, fibers, if necessary - laxative. If there was no independent chair during the day, take 2 natural lax capsules at night.
Physical activity for weight loss
Now modern panacea-gym, fitness centers, cycling. It must be understood that even the fairest and efficient physical activity does not help reduce weight. It gives fit muscles, but the weight does not go in training. Only a competent combination of physical diet training helps.
The big question is whether physical activity will help reduce weight 2 times a week. It takes every day.
Hiking, rejection of the elevator and so on - spontaneous daily activity. And if you add fitness to it, everything will succeed. If a person is sitting in the office all day, he descends to the elevator and goes to the gym 2 times a week, then such "physical activity" will not lead to health.
If you don't increase physical activity for 10 thousand steps a day, just give fitness 2 times a week - it won't be health.
P. S. If you carefully fulfill all the above Nutritionists for proper nutrition and lifestyle, and the weight is in place, we recommend addressing attention to the Endocrine system. Sometimes it is not enough just to eat right and give appropriate physical activity to get rid of extra pounds. I would like to add that he must not replace the child works. Excessive weight problem is a lifestyle problem. And the change in lifestyle takes not a month. So don't deal with, don't drive in the box, don't be punished because of the fact that since this Monday you didn't start leading a kind of perfect lifestyle.