Nutritionists recommend that you constantly monitor your weight. But not everyone succeeds in this. Extra pounds can grow for months or even years, and then people "suddenly" need to get rid of them quickly, for example to lose weight in the summer or get in shape quickly after the holidays. . . . And in any of these cases, you need an effective and safe "health" method of losing weight.
Why does a person get fat
Usually, a combination of two factors leads to the appearance of obesity: excessive food intake, a sedentary lifestyle. Others, less significant, are added to these components. Dietary imbalance, poor eating habits, irregular nutrition. . . .
"At risk", for example, are many office workers. All 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 needs to calm down somehow to find a source of positive emotions. And often delicious food (not always healthy) becomes such a source of quick positive. A person "grabs" problems - and as a result he becomes fat. With chronic depression you can gain 20 kg and 30 and even 50.
Some people become obese even with the right balanced diet: due to chronic illness or metabolic disease. The most dangerous disease characterized by obesity is diabetes mellitus.
How to lose weight properly
There are several basic principles for proper weight loss at home. By adhering to them, you can quickly get rid of excess amounts without harming your health. The first thing to remember is that many of the foods we eat every day are particularly harmful to the figure. These products include all kinds of smoked meats, sausages, baked goods, 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 that in addition to sugar contain many harmful additives, it is better to consume fruits and dried fruits in moderation.
Another important principle is the fractionated nutrition. 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 a snack with fruits or vegetables, you can drink yogurt or eat some 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. The dinner is best divided into two or three receptions. During the day, drink plenty of clean water (at a rate of 30 ml per 1 kg of weight). A glass of water or kefir helps eliminate hunger between meals.
Once you have 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 spend time walking (even short walks will bring serious benefits) and / or do basic exercises at home. To meet only the stated conditions, it is very possible to lose weight in a month with 1-1, 5 kg or even more as well as improve health significantly. And - it must be remembered that no diet pill can replace a normal healthy lifestyle.
Benefits and necessity of physical activity
Technological advances, designed to make everyday life easier for a person, freeing him up as much time as possible, have led to the majority becoming unacceptably little to move. Instead of spending the free hours for walking, sports, traveling and playing with children, we spend them mainly in front of computers or TVs. 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 lack of nutrients in systems and organs, immunity decreases, and of course obesity appears.
Physical activity that compensates for the lack of body movement can be completely different and different from 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. Exercise can be intense or extremely simple exercises. The choice depends on the person's lifestyle, physical condition, age and preferences.
The type of load is always chosen 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 chosen. A person's initial weight is also taken into account: you yourself understand that there is a certain difference between training people, one of whom needs to lose 30 kg, and the other - 10.
Exercise is invaluable for the cardiovascular system. The heart muscles are strengthened, the vessel walls become more elastic, resulting in the development of thrombosis and varicose veins are prevented, the pressure is normalized. 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 durable, more attractive. With regular loads, a person becomes more dexterous, coordination improves, lightness and grace appear in movements. At the same time, extra pounds disappear, the body becomes slim and fit. There are other benefits: playing sports boosts immunity, helps normalize hormone levels, helps maintain a cheerful state of mind, eliminates sleep problems and so on. The most important thing is to calculate your strength correctly by choosing the appropriate load option for you.
How many kg can you lose?
The answer depends on the following important factors: initial parameters, lifestyle, health status. If obesity is significant, there is a medium or severe stage of obesity, the process can go pretty fast for some time. The more overweight, the easier it melts. The most difficult thing is to get rid of the last 6-8 kg or 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 kg. 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 with approx. 1-1, 5 kg per week. And a nutrition program properly chosen by a specialist will speed up the process of losing weight significantly.
During a run or intense workout, approximately 400 kilocalories are burned in half an hour. This amounts to approx. 45 grams 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 begins to disappear from the first minute, but this option is not welcomed by doctors. When calculating weight loss through daily exercise programs, keep in mind that if you do not adhere to the principles of proper nutrition and consume too many calories, even the most active physical activity will not lead to weight loss, but will only help a person not to recover. too fast.
Who loses weight and how much
The speed of the process depends on the starting weight, age, diet and exercise options and health status. People under the age of 30 who are over 25 kg overweight, who have started to actively engage in sports, lose weight the fastest. In the first week they can lose up to 7 kg. In the second week, the result can be from 2 to 5 kg. The process is further slowed down, but if you are very overweight, approx. 2 kg per week.
The most difficult process of losing weight progresses in people with a slight overweight over 40 years. Reviews of people involved in their physical shape indicate that the weight in 1-2 weeks with weight loss in this case decreases by 1-1, 5 kg, after 3 and 4 weeks it will go around 500 grams.
Weight Loss Items With Strict Diets
Records are set by people with insurmountable weight. Some of them fall twice in the Guinness Book of Records: first - as owners of the maximum weight and then - as weight loss record holders. A resident of Pennsylvania Rosalie Bradford weighed 544 kg, and in 6 years she lost 415 kg. Mexican Manuel Uribe weighed 587 kg, but in 7 years using a therapeutic protein diet he lost 400 kg.
There are cases of striking speed for weight loss. American Carol Wright managed to lose 130 kg in 2 years: despite originally weighing 200. Her compatriot David Smith lost 7 kg a month until he lost 180 kg out of 285.
Serious diets: benefit or harm
A strict diet involves a sharp drop in daily calorie intake. A special plan is calculated with a daily diet of 500-700 kilocalories. With such a diet, the weight drops very quickly: up to 1 kg per day. This is the only advantage of such techniques. There are many more disadvantages to strict diets:
- chronic gastrointestinal diseases worsen;
- diseases of the digestive system may develop;
- deterioration of the condition of 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 that the body experiences during the diet, the lost kilos return quickly, it is quite difficult to stay in a new shape. Do you have to resort to such an unreliable and dangerous technique?
5 iron rules for 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 need to adhere to a few simple rules.
Drink water
Start the morning with a glass of clean water. During the day, drink and drink water again. To work, study, walk, exercise - you need to take a bottle of water. You must drink it - as desired, out of thirst, immediately. Drinking often quickly becomes your new healthy habit. Water balance is very important and water temporarily helps eliminate hunger.
Eat healthy
To really lose weight for a 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 decide to switch to proper nutrition only partially adhere to its principles. For example, they prepare healthy breakfasts and dinners for themselves, and during the day they have a snack on unhealthy foods with a lot of calories. But it is these snacks that can negate any effort.
Eating right does not completely mean giving up fatty fried foods, but it is better if it is 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 preferred to reduce the consumption of plain store-bought bread, and it is better to eliminate it completely.
Adhere to the regime
Extra pounds are the result of not only excessive calorie intake but also irregular nutrition, sleep disturbances and especially stress. If you make the most comfortable daily regimen, allow time for all meals and sleep in it and then adhere to it closely, you can both speed up the process of losing weight and improve the quality of life significantly.
Move!
A person must move. It has already been said above that while losing weight, you should organize visits to the gym, jogging or classes at home. The rest of the time you can not sit still for a long time either. During the work day, if the type of activity is not related to physical activity, get up and warm up every half hour. It is best to go whenever possible. At home, you can also not sit up for hours in front of the TV. For some, having a dog that you need to go with twice a day can be a great option, regardless of the holidays, weekends, and seasons.
Useful Products
Fruit is a must in a balanced diet. Fermented dairy products are considered an important component in it: kefir, yogurt, fermented baked milk (with a low percentage of fat). The most calorie-poor are lemons, watermelons, grapefruits.
Protein is essential for the health of the body. Low calorie fish are especially useful. Minimum calorie content is in pollock, cod, squid. Meat - veal is recommended. Useful protein is present in beef liver, kidneys, heart.
Healthy Eating Options
Healthy food should be pleasant. Otherwise, it will be too difficult for anyone to abide by its principles. With this in mind, nutritionists suggest the following options for breakfast:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- one of the two previous dishes, instead of a banana, take grapefruit, raw apple or baked apple with cinnamon;
- brown rice (200 grams) + banana;
- rye bread toast, peppers, lettuce, boiled eggs, cucumber.
Daily snack settings:
- carrot salad;
- fruit salad (100 grams);
- yogurt + half a grapefruit;
- a piece of black bread + cheese;
- 200 grams of asparagus;
- 200 gram smoothie;
- boiled egg + veal (100 grams).
Lunch Options:
- buckwheat or rice porridge + steamed chop + 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 stew with dried fruits (200 grams)
- stewed vegetables (200 grams) + chicken fillet (100 grams)
- fish or chicken chops + steamed vegetables.
Expert opinion
By and large, there are only two ways to lose weight.
The first focuses on the result. A person constantly begins to think that he is losing weight, refuses the usual tasty food, forces himself to play sports, experiences other difficulties: too much weight loss. Such people often come on the scale 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 of such hard work is almost always short-lived. Usually, after winning a victory, a person relaxes with joy - and again stops controlling his eating behavior. And this immediately affects its weight and volume. Often, people in such a situation get 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 holdings. They again limit their diet greatly, achieve victories again, celebrate them again, get excess fat again and get angry at 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 by an emotional recovery. After all, the goal is not weight loss per se, but new opportunities for a full-fledged person as it opens up. With this approach, it does not matter how many grams or kilos were used in a week. And then it is clear that with proper nutrition sooner or later, physical fitness will still return to normal. Harmful food loses all its attractiveness, and physical activity on the contrary begins to attract as it brings joy.
To control the process of losing weight, in this case it is enough just to correct a person's main parameters before the start of his new life - and then compare new indicators with them approx. monthly.