Nutritionists recommend constantly monitoring your weight. But not everyone succeeds in this. Excess weight can grow for months or even years, and then people "suddenly" need to get rid of them urgently, for example, to lose weight by summer or quickly get in shape after the holidays. . . . And in each of these cases you need an effective and healthy "express method" for weight loss.
Why a person gains weight
Usually a combination of two factors leads to overweight: excessive food intake, sedentary lifestyle. To these components are added other, less significant. Imbalance in diet, poor eating habits, poor nutrition. . . .
"At risk" are, for example, the numerous office workers. They manage all day without hot liquid snacks, and have a hearty dinner in the evening. Dietary disorders are usually characteristic of modern man with an active lifestyle and a constant lack of time for their own health.
Many people recover when they are stressed or depressed. In such moments a person needs 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 fast positive. One "catches" the problems - and as a result gains weight. With prolonged depression, you can gain 20 pounds, 30 and even 50.
Some people gain weight even with a properly 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 several basic principles for proper weight loss at home. By sticking to 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 especially harmful to the figure. Such products include all kinds of smoked meats, sausages, pastries, fried and boiled potatoes, pastries. All this is desirable to exclude from the diet or to reduce the consumption of these products to a minimum. So, instead of traditional factory cakes, which contain sugar and many harmful additives, it is better to consume fruits and dried fruits in moderation.
Another important principle is fractional feeding. 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 breakfast with fruits or vegetables, you can drink yogurt or eat some cottage cheese. The snack should not consist of a chocolate bar, a 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 receptions. During the day you should drink very clean water (at the rate of 30 milliliters per 1 kg of body weight). A glass of water or kefir will help eliminate hunger between meals.
Once you've 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 take time to walk (even short walks will bring serious benefits) and / or do basic exercises at home. By fulfilling only the listed conditions, it is quite possible to lose 1-1, 5 kilograms or even more in a month, as well as to significantly improve your health. And - it must be remembered that no weight loss pills can replace a normal healthy lifestyle.
Benefits and need for physical activity
Technological advances, designed to make people's daily lives easier, to free them up as much as possible, have led to the fact that the majority has become unacceptably small for movement. Instead of using free hours for walking, sports, traveling and playing with children, we spend them 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 a deficiency of nutrients in the systems and organs, immunity decreases and, of course, overweight occurs.
Physical activity, which 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, in the water, in the mountains, in the snow - in nature or on the street. Training can be intense or extremely simple exercises. The choice depends on the person's lifestyle, physical shape, age and preferences.
The type of load is always chosen individually, but the safest and most dynamic is to train in the gym under the supervision of specialists. Different sets of exercises are chosen for men and women. 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 must lose 30 kilograms and the other - 10.
Exercise is invaluable for the cardiovascular system. The heart muscles become stronger, the walls of the vessels become more elastic, as a result the development of thrombosis and varicose veins is prevented and 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, more attractive. With regular exercise, a person becomes more dexterous, his coordination improves, lightness and grace appear in the movements. At the same time, the extra pounds disappear, the body becomes thin, snug. There are other benefits: exercise increases immunity, helps to normalize hormone levels, helps maintain a cheerful state of mind, eliminates sleep problems, etc. The main thing is to correctly calculate your strength by choosing the right option for youload.
How many pounds can you lose?
The answer depends on the following important factors: initial parameters, lifestyle, health. If the overweight is significant, there is a moderate or severe stage of obesity, the process can progress quite rapidly over time. The more overweight, the easier it is to "melt". The most difficult thing is to get rid of the last 6-8 kilograms or to normalize the body, which is only slightly "overgrown with fat".
During the first week of weight loss, excess fluid is lost, weight can be reduced by 3-5 pounds. The more intense the training, the higher the effectiveness of weight loss. With minimal physical activity, after the excretion of excess fluid, a person becomes lighter by about 1-1, 5 kilograms per week. A properly selected by a specialist nutrition program will significantly speed up the weight loss process.
During running or intense training, about 400 kilocalories are burned in half an hour. This amounts to about 45 grams in weight. But the process begins only 20 minutes after the start of training. If you start it on an empty stomach and the body has not just received calories, subcutaneous fat will begin to disappear 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 adhere to the principles of proper nutrition and consume too many high-calorie foods, then even the most active physical activity will not lead to weight loss, but will only helpone should not recover too quickly.
Who loses weight and how much
The speed of the process depends on the initial weight, age, diet and exercise opportunities and health. People under the age of 30 who are overweight over 25 kilograms, who have started to be active in sports, lose weight the fastest. In the first week they can lose up to 7 pounds. In the second week the result can be from 2 to 5 kilograms. In addition, the process slows down, but if you are very overweight, about 2 pounds will disappear per week.
The most difficult weight loss process progresses in people who are slightly overweight, over the age of 40. Reviews of people engaged in their physical form show that for 1-2 weeks of weight loss, in this case the weight decreases by 1-1, 5 pounds, at 3 and 4 weeks will go about 500 grams.
Records for weight loss with strict diets
Records are set by overweight people. Some of them fall into the Guinness Book of Records twice: first - as holders of maximum weight, and then - as holders of records for weight loss. Pennsylvania resident Rosalie Bradford weighs 544 kilograms, and in 6 years she has lost 415 kg. The Mexican Manuel Uribe weighs 587 kg, but in 7 years with the help of a therapeutic protein diet he loses 400 kg.
There are cases of astonishing weight loss rate. 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 per month, while he lost 180 kilograms out of 285.
Heavy diets: benefit or harm
A strict diet involves a sharp reduction in daily calorie intake. A special plan with a daily diet of 500-700 kilocalories is calculated. With such a diet, weight loss is very fast: up to 1 kilogram per day. This is the only advantage of such techniques. There are many more disadvantages to strict diets:
- chronic gastrointestinal diseases are exacerbated;
- may develop diseases of the digestive system;
- deterioration of the skin, hair, nails;
- deterioration of the psycho-emotional state caused by 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 quickly returns, it is quite difficult to maintain a new shape. Do you have to resort to such unreliable and dangerous equipment?
5 iron rules for the next 30 days
It is possible to lose weight quite noticeably in 1 month. To achieve maximum effect and not harm your health, you need to follow a few simple rules.
Drink water
Start your morning with a glass of clean water. Drink and drink water again throughout the day. For work, study, walk, exercise - you need to take a bottle of water. You should drink it - if desired, out of thirst, immediately. Frequent drinking will quickly become your 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 be based not on any diets, but on a balanced diet. To do this, overweight people need to radically change their eating habits. Some who decide to switch to proper nutrition adhere to its principles only in part. For example, they prepare a healthy breakfast and dinner, and throughout the day they eat unhealthy, high-calorie food. But it is these snacks that can undo all efforts.
Proper nutrition does not mean giving up greasy 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 fruit (dried fruit) in everyday life. It is also preferable to reduce the consumption of plain bread in the store and it is better to eliminate it completely.
Follow the mode
Excess weight is the result not only of excessive calorie intake, but also of irregular eating, sleep disorders and especially stress. If you make the most comfortable daily routine, providing time for all meals and sleeping in it, and then strictly adhere to it, you can both speed up the weight loss process and significantly improve the quality of life.
Move!
One has to move. It has already been said above that while losing weight, you should organize visits to the gym, jogging or classes at home. You can't sit still for a long time during the rest of the 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. You also can't sit at home in front of the TV for hours. For some, it may be a good option to have a dog that you should walk with twice a day, regardless of the holidays, weekends and seasons.
Useful products
Fruits are a must for a balanced diet. Fermented dairy products are considered an important component of it: kefir, yogurt, fermented baked milk (low fat). The lowest calories are lemons, watermelons, grapefruits.
Protein is essential for the health of the body. Low calorie seafood is especially helpful. The minimum calorie content is in pollock, cod, squid. Meat - Beef 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 offer the following breakfast options:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- each of the two previous dishes, instead of a banana, take a grapefruit, raw apple or baked apple with cinnamon;
- brown rice (200 grams) + banana;
- toasted rye bread, pepper, lettuce, boiled egg, cucumber.
Daily breakfast options:
- carrot salad;
- fruit salad (100 grams);
- yogurt + half a grapefruit;
- piece of black 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 + green peas;
- vegetable puree soup + bread;
- 100 grams of brown rice + fried red fish steak.
Dinner options:
- omelette with vegetables in the oven;
- casserole with cottage cheese with dried fruit (200 grams);
- stewed 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. One begins to constantly think that one is losing weight, one refuses the usual delicious food, one is forced to do sports, one experiences other difficulties: all because of losing weight. 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 with such hard work is almost always short-lived. Usually, after winning, a person relaxes with joy - and again loses control of their 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 lose 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 on new feats. They again strictly limit their diets, achieve victories again, celebrate them again, accumulate excess fat again and become angry with themselves again. . .
Another approach is the decision of a person to change his lifestyle in general: to become active, healthy, strong. In this case, everything happens with an emotional upswing. Ultimately, the goal is not the 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 pounds are consumed in a week. And so it is clear that with proper nutrition, physical fitness will sooner or later return to normal. Harmful food loses all its appeal, and physical activity, on the contrary, begins to attract because it brings pleasure.
To control the weight loss process, in this case it is enough to simply fix the basic parameters of a person before the beginning of his new life - and then, about once a month, to compare new indicators with them.