Nutritionists recommend monitoring your weight constantly. But not everyone succeeds in this. Extra pounds can grow for months or even years, and then people "suddenly" have a need to urgently get rid of them, for example, to lose weight by summer or quickly get in shape after the holidays . . . . And in any of these cases, you need an effective and safe for health "express method" of losing weight.
Why does a person get fat
Usually a combination of two factors leads to the appearance of excess weight: excessive food intake, a sedentary lifestyle. Others, less significant, are added to these components. Imbalance in the diet, bad eating habits, irregular nutrition . . . .
"At risk" are, for example, numerous office workers. Throughout the day, they do without hot liquid snacks, and in the evening they have a hearty dinner. Violation of the diet is generally characteristic of a modern person with an active lifestyle and a constant lack of time for their own health.
Many people get better when they are stressed or depressed. At such moments, a person has a need to calm down in some way, to find a source of positive emotions. And often delicious food (not always healthy) becomes such a source of quick positive. A person "seizes" problems - and, as a result, gets fat. With prolonged depression, you can gain 20 kilograms, and 30, and even 50.
Some people get fat even with the right balanced diet: due to some chronic illness or metabolic disorder. The most dangerous disease characterized by overweight is diabetes mellitus.
How to lose weight correctly
There are several basic principles for proper weight loss at home. By adhering to them, you can quickly get rid of excess volumes 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. Such products include all kinds of smoked meats, sausages, pastries, fried and boiled potatoes, sweets. All this is desirable to exclude from the diet or reduce the consumption of these products to a minimum. So, instead of traditional factory sweets containing, in addition to sugar, many harmful additives, it is better to consume fruits and dried fruits in moderation.
Another important principle is the fractional nutrition. Instead of eating a heavy meal two or three times a day, you should divide your daily diet into several meals. So, between breakfast and lunch, it is advisable to have a snack with fruits or vegetables, you can drink yogurt or eat a little cottage cheese. The snack should not consist of a chocolate bar, fast food sandwich, or baked goods.
Breakfast - not to be missed. It should include protein and carbohydrate foods. Lunch can be satisfying enough, but overeating during it should also be avoided. Dinner is best divided into two or three meals. During the day, you need to drink plenty of clean water (at the rate of 30 milliliters per 1 kilogram of weight). A glass of water or kefir will help eliminate hunger between meals.
Having adjusted your diet in this way, it would be nice to increase your physical activity. If it is not possible to visit the gym regularly, you can devote time to walking (even short walks will bring serious benefits) and / or do basic exercises at home. Fulfilling only the listed conditions, it is quite possible to lose weight in a month by 1-1. 5 kilograms or even more, as well as significantly improve health. And - it should be remembered that no diet pills can replace a normal healthy lifestyle.
Benefits and necessity of physical activity
Technological progress, designed to make everyday life easier for a person, to free him up as much time as possible, has led to the fact that the majority have become unacceptably little moving. Instead of using the free hours for walking, sports, travel and playing with children, we spend them mainly in front of computers or televisions. As a result, there are a number of problems with the physical condition: muscles weaken, the intensity of blood circulation decreases . . . this leads to a deficiency of nutrients in systems and organs, immunity decreases, and, of course, excess weight appears.
Physical activity that compensates for the lack of body movement can be completely different and unlike each other. You can do it at home, in the gym, on the water, on the mountain, in the snow - in nature or on the street. Workouts can be intense or extremely simple exercises. The choice depends on the person's lifestyle, physical fitness, age and preferences.
The type of load is always selected individually, but the safest and most dynamic is to practice in the gym under the supervision of specialists. For a man and a woman, different sets of exercises are selected. The initial weight of a person is also taken into account: you yourself understand that there is some difference between training people, one of whom needs to lose 30 kilograms, and the other - 10.
Physical exercise is invaluable to the cardiovascular system. The heart muscles are strengthened, the walls of the vessels become more elastic, as a result the development of thrombosis and varicose veins is prevented, and the pressure normalizes. In addition, during physical exertion, the body is saturated with oxygen, which leads to an improvement in the condition and work of all organs.
Sport improves the physical shape of the body, makes it stronger, more enduring, more attractive. Having regular loads, a person becomes more dexterous, his coordination improves, lightness and grace appear in movements. At the same time, extra pounds go away, the body becomes slim, fit. There are other advantages: playing sports increases immunity, helps to normalize hormonal levels, helps maintain a cheerful state of mind, eliminates sleep problems, and so on. The main thing is to correctly calculate your strength, choosing the appropriate load option for you.
How many kilograms can you lose weight?
The answer depends on the following important factors: initial parameters, lifestyle, state of health. If the excess weight is significant, there is a medium or severe stage of obesity, the process can progress quite quickly for some time. The more excess weight, the easier it "melts". The hardest thing is to get rid of the last 6-8 kilograms or to normalize the body, which is only slightly "overgrown with fat. "
In the first week of losing weight, excess fluid is lost, the weight can be reduced by 3-5 kilograms. The more intense the training, the higher the effectiveness of weight loss. With minimal physical exertion, after the release of excess fluid, a person becomes lighter by about 1-1. 5 kilograms per week. And a nutritional program correctly selected by a specialist will significantly speed up the process of losing weight.
During a run or an intense workout, approximately 400 kilocalories are burned in half an hour. This amounts to about 45 grams of weight. But the process begins only 20 minutes after the start of the workout. If you start it on an empty stomach, and the body does not have just received calories, subcutaneous fat will begin to go away from the first minute, but this option is not welcomed by doctors. When calculating weight loss through daily workouts, it must be remembered that if you do not adhere to the principles of proper nutrition and consume too high-calorie foods, then even the most active physical activity will not lead to weight loss, but will only help a person not to recover too quickly.
Who is losing weight and how much
The speed of the process depends on initial weight, age, diet and exercise options, and health status. The fastest lose weight are people under the age of 30 with overweight over 25 kilograms, who have begun to actively engage in sports. In the first week, they can lose up to 7 kilograms. In the second week, the result can be from 2 to 5 kilograms. Further, the process slows down, but if you have a lot of excess weight, about 2 kilograms will go away per week.
The most difficult process of losing weight progresses in people with little overweight, over the age of 40 years. Reviews of people engaged in their physical form indicate that in 1-2 weeks of weight loss, in this case, the weight decreases by 1-1. 5 kilograms, at 3 and 4 weeks it will take about 500 grams.
Weight loss records with strict diets
Records are set by people with prohibitive weight. Some of them fall into the Guinness Book of Records twice: first - as owners of the maximum weight, and then - as weight loss record holders. A resident of Pennsylvania Rosalie Bradford weighed 544 kilograms, and in 6 years she lost 415 kg. Mexican Manuel Uribe weighed 587 kg, but in 7 years with the help of a therapeutic protein diet he lost 400 kilograms.
There are cases of striking speed of weight loss. American Carol Wright managed to lose 130 kilograms in 2 years: despite the fact that she initially weighed 200. Her compatriot David Smith lost 7 kilograms a month until he lost 180 kilograms out of 285.
Severe diets: benefit or harm
A strict diet involves a sharp decrease in daily calorie intake. A special plan is calculated with a daily diet of 500-700 kilocalories. With such a diet, weight decreases very quickly: up to 1 kilogram per day. This is the only advantage of such techniques. There are much more cons of strict diets:
- chronic gastrointestinal diseases are exacerbated;
- diseases of the digestive system may develop;
- deterioration of the condition of the skin, hair, nails;
- deterioration of the psycho-emotional state caused by a lack of nutrients.
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 kilograms quickly return, it is quite difficult to keep in 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 effect and not harm your health, you must adhere to 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, walk, training - you need to take a bottle of water. You need to drink it - at will, out of thirst, immediately. Drinking frequently will quickly become your new healthy habit. Water balance is very important, besides water helps to temporarily eliminate the feeling of hunger.
Eat healthy
To really lose weight for a long time, this process must be based not on any diets, but on a balanced diet. To do this, overweight people should radically change their eating habits. Some, who decide to switch to proper nutrition, adhere to its principles only partially. For example, they prepare healthy breakfasts and dinners for themselves, and throughout the day they have a snack on unhealthy, very high-calorie food. But it is these snacks that can negate all efforts.
Eating right does not mean giving up fatty fried foods altogether, but it is better, if possible, to replace them with baked or steamed ones. Use confectionery as little as possible, on holidays, and try to replace them with fruits (dried fruits) in everyday life. It is also preferable to reduce the consumption of regular store bread, and it is better to completely eliminate it.
Observe the regime
Extra pounds are the result of not only excessive consumption of calories, but also irregular nutrition, sleep disturbances, and especially stress. If you make the most convenient daily regimen, providing time for all meals and sleep in it, and then strictly adhere to it, you can both speed up the process of losing weight and significantly improve the quality of life.
Move!
A person needs to move. It has already been said above that, while losing weight, you need to organize visits to the gym, jogging or classes at home. The rest of the time, you cannot sit still for a long time either. During the working day, 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't sit up for hours in front of the TV. For some, it may be a good option to have a dog that you need to walk with twice a day, regardless of holidays, weekends and seasons.
Useful products
Fruit is a must in a balanced diet. Fermented milk products are considered an important component of it: kefir, yogurt, fermented baked milk (with a low percentage of fat). The most low-calorie 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 - Veal is recommended. Useful protein is present in beef liver, kidneys, heart.
Healthy Diet Options
Healthy eating should be enjoyable. Otherwise, it will be too difficult for anyone to adhere to its principles. With this in mind, nutritionists suggest the following options for breakfast:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- any 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, 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 + baked red fish steak.
Dinner options:
- omelet with vegetables in the oven;
- cottage cheese casserole with dried fruits (200 grams);
- stewed vegetables (200 grams) + chicken fillet (100 grams);
- fish or chicken cutlet + steamed vegetables.
Expert opinion
By and large, there are only two approaches to losing weight.
The first is focusing 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 hardships: all for the sake of weight loss. Such people often get on the scales and are very disappointed if they do not see the desired numbers. This approach is associated with emotional stress and sometimes does more harm than good. Moreover, the result achieved by 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 immediately affects its weight and volume. Often people in such a situation gain their former extra pounds even faster than they shed them. It often happens that fat is added on top of the previous one. This is incredibly frustrating for the "results" and encourages them to take new feats. They again severely restrict their diets, again achieve victories, celebrate them again, gain excess fat again and are 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 on an emotional upsurge. After all, the goal is not weight loss itself, but new opportunities for a full-fledged person that it opens up. With this approach, it doesn't matter how many grams or kilograms were spent in a week. And so it is clear that with proper nutrition, physical form will sooner or later return to normal. Harmful food loses all its attractiveness, and physical activity, on the contrary, begins to attract, as it brings one pleasure.
To control the process of losing weight, in this case, it is enough just to fix the main parameters of a person before the very beginning of his new life - and then, about once a month, to compare new indicators with them.