Unfortunately, most of the excess weight of the problem to the current date. Therefore, many developed techniques, diet and other weight loss ways. Some effective but is safe for health. Does not harm the other, but back now and just hate the weight as follow diet regime. How to lose weight and find the solution once and for all, let's deal.
Where to start
First of all, don't rush. If you're committed, losing weight, but the stay in this case, as a result of healthy demand, slowly but surely.
The maximum allowable minus – 1 kg / week. Comfortable 3-4 kg a month as a result, it's pretty good. In this case, you don't need to use synthetic drugs (pills) or with a strict diet hunger.
Slow-paced because it is an inhibitory factor for slimming should you be such a reliable and guaranteed method for a stable result for a long time.
If you want to reset, if a few pounds as soon as possible, for example, will be coming for that special celebration that extreme diet. But be prepared, but also weight them again after the turns and fast enough, and in some cases even a smidge. Therefore, the most appropriate term to select a truly effective slimming life without the stress of a neurosis.
How to adjust the diet
- Do not eat 3-4 hours before going to bed. You very strong feeling of hunger, low-fat yogurt to drink a cup of. It can't be an opinion, 18. 21-22 pm if a person a bed for him, it is true, but in all other cases, only body damage.
- Eat only natural products and serves a variety of freshly prepared dishes. Completely eliminate, WIP, and any synthetic backups.
- Suggest any diet, drink plenty of water – 1-2 liters / day except water and all liquids — tea, coffee, dessert, and other beverages.
- Slowly away diet bread, pastries, flour, upper-class, muffins, cakes; candy; foods rich in saturated fats – fat, fat dairy products, and other similar meats; trans fats (margarine, and sweet pastries.
- The menu you need to get fresh fruits and vegetables, freshly squeezed fruit juices.
- Take a week off, a day of fasting daily diet or use a throw.
- Edit a day to 1-2 times a month on hunger strike, as it is used when water. This method is very hard, therefore, find it difficult to stick to it if not violence itself and the evacuation only in the afternoon.
- A quality night's sleep is necessary for normal metabolism, thus required for at least 7 hours of sleep.
- Physical activity is an integral part of any slimming methods. Any sport that can be done on a daily basis to perform simple or complex the basic exercise, walking, not a step can use the swimming pool for at least 1 hour.
Can I get to lose weight, a week?
Weight you need to a maximum of 7 days, excluding the cost of dietary fats – vegetable, butter, soybean oil, as well as cheese, charcuterie, salads, sauces.
Limit your consumption of foods that are high in simple carbohydrates — bread, pastries, pasta, sweets, potatoes, boiled beets, carrots, air corn, rice, such as an excessive amount of, they turn into fat.
Are not recommended drinks, lemonade, beer, champagne, soda.
And falls under the ban of food combining, fats, and carbohydrates, fried potatoes, French fries, sweet pastry cream, chips, batter, fish and meat, bread and butter, or any fatty foods, bread. Such a combination is particularly harmful and unnecessary calories immediately deposited on the waist, abdomen, legs.
Menu alignment recommended products, rich in protein and complex carbohydrates in terms of:
- lean meat (beef, veal, chicken);
- low-fat fish (pike, trout, perch, Cod);
- seafood (shrimp, crab);
- mushrooms;
- beans;
- low-fat dairy products;
- spinach, tomatoes, cucumbers, cabbage, onions, apples, sorrel, eggplant, and seaweed.
Complementary diet cranberry, raspberry, blueberry, plum, and Google.
Recommended cook often, but small portions. To be held the last supper 3-4 hours before going to bed.
Special program, slimming
It is enough to create your own program. Need to figure out how to start, you have to reset your normal weight and to calculate how much exactly an extra.
Enjoy your ideal weight determine your own, custom formulas, for example, Broca's formula into account height, age, gender, body type and your current weight. Throughout this and various account: body mass index, calories, ideal weight, and many others.
The second important point – calculation of daily calories. To describe the methods they use, as described above. The daily norm shouldn't be, at least 1200 kcal, so pose less health risk consumption.
According to possible to know the amount of daily calories required, body fat, protein and carbohydrates.
Then go prepare the menu. At this stage, the person already knows what her body calories a day, as well as fat, carbohydrate and protein, therefore the products are selected, and based on this data. The first menu is prepared and a week.
The constant calorie counting, many food challenges in the first place, but if you stick to the rules for a long time, at this point the habit of going and "eye" to determine calories or food.
The final stage – physical exercise. 7-10 days later after starting the power to change them. However, you can start increased physical activity, and also depends on the mental attitude of people.