Nutritionists recommend that you keep an eye on your weight. But not everyone succeeds. The extra pounds can grow for months or even years, and then people have to “suddenly” get rid of them urgently, such as losing weight in the summer, or getting in shape quickly after the holidays. . . . In any of these cases, effective and safe health requires an "express method" of weight loss.
Why you gain weight
Usually a combination of two factors leads to the appearance of being overweight: excessive food intake, sedentary lifestyle. Others, less significant, are added to these ingredients. Diet imbalance, poor eating habits, irregular eating. . . .
Many office workers, for example, are "at risk. "They are made without hot liquid snacks during the day and a hearty dinner in the evening. Violation of diet is usually characteristic of a modern person with an active lifestyle who is constantly lacking in his or her own health.
Many people get better when they are stressed or depressed. In moments like this, one has to calm down in some way, find the source of positive emotions. And often tasty foods (not always healthy) become such quick positive sources. A person “grabs” problems - and as a result becomes obese. With prolonged depression, you can gain 20 pounds and gain 30 or even 50.
Some people also gain weight with a proper balanced diet: due to some chronic illness or metabolic disorder. The most dangerous disease characterized by being overweight is diabetes mellitus.
How to lose weight correctly
There are several principles to proper weight loss at home. By following these, you can quickly get rid of excess amounts without harming your health. The first thing to remember is that many of the foods we consume daily are especially harmful to shape. Such products include all kinds of smoked meats, sausages, cakes, baked and boiled potatoes, sweets. It is desirable to exclude all of this from the diet or to minimize the consumption of these products. So it is better to consume fruits and dried fruits in moderation instead of traditional factory sweets that contain a lot of harmful additives in addition to sugar.
Another important principle is fractional nutrition. Instead of eating heavy food twice or thrice a day, you should divide your daily diet into several diets. So between breakfast and lunch, it is advisable to have a snack with fruits or vegetables, drink yogurt or eat some cottage cheese. The snack should not contain chocolate, fast food sandwiches or baked goods.
Breakfast - not to be missed. It should include foods high in protein and carbohydrates. Lunch can be quite satisfying, but overeating should also be avoided. Dinner is best divided into two or three meals. Drink plenty of clean water during the day (at a rate of 30 milliliters per kilogram). A glass of water or kefir will help eliminate hunger between meals.
If you have changed your diet in this way, it would be good to increase your physical activity. If you can’t visit the gym regularly, you can take time for a walk (even short walks have serious benefits) and / or do basic exercises at home. Only if the listed conditions are met can you lose 1-1, 5 kilograms or more in one month and significantly improve your health. And - it should be reminded that no diet pill can replace a normal healthy lifestyle.
Benefits and Necessity of Physical Activity
Technological advances aimed at making one's daily life easier, freeing up as much time as possible, have led to the majority becoming unacceptably small to move. Instead of spending our free hours walking, playing sports, traveling and playing with children, we spend it mostly in front of computers or TVs. As a result, there are a number of problems with the physical condition: the muscles weaken, the intensity of blood circulation decreases. . . this leads to nutrient deficiencies in the systems and organs, reduced immunity, and, of course, overweight.
Physical activity that compensates for lack of exercise can be completely different and different. 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 workout is always chosen individually, but it is safest and most dynamic to exercise in the gym under the supervision of professionals. Different sets of exercises are selected for men and women. The initial weight of the person is also taken into account: you yourself understand that there is some difference between training people, one of whom has to lose 30 kilograms and the other - 10.
Exercise is invaluable to the cardiovascular system. The heart muscles become stronger, the walls of the blood vessels become more flexible, as a result they prevent the formation of thrombosis and varicose veins, the pressure normalizes. In addition, during physical activity, 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, making it stronger, more durable and more attractive. With regular loads, one becomes more skillful, his coordination improves, lightness and grace appear in the movements. At the same time, the extra pounds are gone, the body becomes slender, fit. There are other benefits as well: exercise increases immunity, helps normalize hormonal levels, helps maintain a cheerful state of mind, eliminates sleep problems, and so on. The most important thing is to calculate your strength correctly, choose the right load option for you.
How many kilograms can you lose?
The answer depends on the following important factors: initial parameters, lifestyle, health status. If the overweight is significant, the obesity is in the medium or severe stage, the process can go on fairly quickly for a while. The more excess weight, the easier it is to "melt". The hardest part is getting rid of the last 6-8 pounds or normalizing the body, which is only slightly “overgrown with fat”.
Excess fluid is lost in the first week of weight loss, weight can be reduced by 3-5 kilograms. The more intense the workout, the greater the effectiveness of weight loss. With minimal physical exertion, after the release of excess fluid, a person becomes lighter about 1-1, 5 kilograms per week. And a diet program properly chosen by a professional will significantly speed up the weight loss process.
During a run or intense workout, about 400 kilocalories are burned in half an hour. This weighs about 45 grams. But the process only starts 20 minutes after the start of your workout. If you start on an empty stomach and your body has not only received calories, the subcutaneous fat will disappear from the first minute, but this option is not welcomed by doctors. When calculating weight loss through daily exercise, you should remember that if you do not follow the principles of proper nutrition and eat foods that are too high in calories, even the most active physical activity will not lead to weight loss, but will only help you not recover too quickly.
Who runs out and how much
The speed of the process depends on your initial weight, age, diet and exercise, and your health. Overweight people under the age of 30 who weigh more than 25 kilograms and have started active sports are losing weight the fastest. They can lose up to 7 pounds in the first week. In the second week, the result can be 2-5 kilograms. Also, the process slows down, but if there is a lot of excess weight, about 2 pounds go away per week.
The most difficult weight loss process is in people over 40 who are slightly overweight. The opinion of people who are engaged in physical form indicates that during 1-2 weeks of weight loss in this case the weight will be reduced by 1-1, 5 kilograms, in weeks 3 and 4 will need about 500 grams.
Weight loss with a strict diet
Records are compiled by overweight people. Some of them fall into the Guinness Book of Records twice: first as the owner of the maximum weight and then as the weight record. A Pennsylvania resident, Rosalie Bradford, weighed 544 pounds, lost 415 kg in 6 years, Manuel Uribe in Mexico weighed 587 kg, but lost 400 kg in 7 years on a therapeutic protein diet.
There are times when weight loss comes at a striking rate. American Carol Wright managed to lose 130 pounds in 2 years: despite initially weighing 200 pounds. His compatriot David Smith lost 7 pounds a month, while he lost 180 pounds out of 285.
Severe diets: benefits or harms
Strict dieting leads to a sudden drop in daily caloric intake. A special plan is envisaged with a daily diet of 500-700 kilocalories. With such a diet, the weight decreases very quickly: up to 1 kilogram per day. This is the only advantage of such techniques. There are many more disadvantages to a strict diet:
- chronic gastrointestinal diseases worsen;
- may develop diseases of the digestive system;
- deterioration of skin, hair, nails;
- Deterioration of psycho-emotional state due to 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 weight returns quickly, it is quite difficult to keep in new shape. Do you have to use such an unreliable and dangerous technique?
5 iron rules for the next 30 days
You can lose weight noticeably in 1 month. To get the maximum effect and not harm your health, you need to follow a few simple rules.
Drink water
Start your morning with a glass of clear water. Drink all day and drink water again. For work, study, walking, training - you need to buy a bottle of water. It should be drunk - at will, thirsty immediately. Frequent drinking quickly becomes a new healthy habit. Water balance is very important and water helps to temporarily eliminate hunger.
Eat healthy
To lose weight for a really 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 choose to switch to proper nutrition only partially adhere to its principles. For example, they prepare themselves a healthy breakfast and dinner and eat unhealthy, very high-calorie foods throughout the day. But these snacks can deny any effort.
Eating right does not mean giving up fatty fried foods altogether, but it is better to replace them with fried or steamed foods if possible. Use pastries as little as possible on holidays and try to replace them with fruits (dried fruits) in everyday life. It is also advisable to reduce your consumption of regular store bread and it is better to eliminate it completely.
Monitor the system
Excess pounds are not only the result of excessive calorie intake, but also the consequences of malnutrition, sleep disorders, and stress in particular. By choosing the most comfortable daily routine, allowing time for all your meals and sleeping in it, and then strictly adhering to it, you can speed up the weight loss process and significantly improve your quality of life.
Move!
A person needs to move. We have already mentioned above that during weight loss you need to organize a visit to the gym, jogging or home classes. You can't sit still for long in the rest of the time. 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's best if you can walk. You can't even sit in front of the TV for hours at home. For some, a dog to walk with twice a day, regardless of holidays, weekends, and seasons, can be a good option.
Useful products
Fruit is essential in a balanced diet. Fermented dairy products are considered important ingredients: kefir, yogurt, fermented fried milk (low fat). Most calorie-rich lemons, watermelons, grapefruit.
Protein is essential for body health. Low calorie seafood is especially helpful. The minimum caloric content is in pollock, cod and squid. Meat - Veal is recommended. There is a useful protein in beef liver, kidneys, heart.
Healthy Eating Options
Healthy eating should be enjoyable. Otherwise, it will be too difficult for anyone to adhere to its principles. With this in mind, nutritionists recommend the following options for breakfast:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- take a grapefruit, a raw apple, or a baked apple with cinnamon instead of any of the two previous dishes, bananas;
- 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 grapefruit;
- a slice of black bread + cheese;
- 200 grams of asparagus;
- 200 grams of smoothie;
- boiled eggs + veal (100 grams).
Lunch settings:
- buckwheat or rice + steamed slices + vegetables;
- 150 grams of steamed fish + broth;
- vegetable soup in broth + green peas;
- puree soup + bread;
- 100 grams of brown rice + fried red fish steak.
Dinner options:
- omelette with vegetables in the oven;
- cottage cheese casserole with dried fruits (200 grams);
- steamed vegetables (200 grams) + chicken fillet (100 grams);
- fish or chicken slices + steamed vegetables.
Expert opinion
In total, there are only two approaches to weight loss.
The first focuses on the result. One is constantly thinking about losing weight, refusing the usual tasty food, forcing oneself to play sports, experiencing other difficulties: all in order to lose weight. Such people often get on the scales and are very disappointed when they don’t see the numbers they want. This approach is related to emotional stress and sometimes does more harm than good. Moreover, the result of such hard work is almost always short-lived. Usually, after a victory, one relaxes from joy - and again loses control of one’s eating behavior. And it immediately affects its weight and volume. People in this situation often gain even more weight from their previous extra pounds than they lost. It often happens that fat is added to the previous one. This is incredibly frustrating in terms of “results” and encourages them to create new spells. Once again, they severely restrict their diet, achieve victories again, 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 be active, healthy, strong. In this case, it happens at every emotional upswing. 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 normalize. Harmful foods lose all their appeal, and physical activity, on the contrary, begins to attract as it causes pleasure.
In this case, to control the process of weight loss, it is enough to record the main parameters of a person before starting a new life - and then compare the new indicators with them about once a month.