Nutritionists recommend that you constantly monitor your weight. But not everyone succeeds. The extra pounds can grow for months or even years, and then people "suddenly" need to shed them urgently, for example, to lose weight by the summer or to get back into shape quickly after the holidays. . . . And in each of these cases, you need a "quick way" to lose weight that is effective and safe for health.
Why a person gets 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. Diet imbalance, poor eating habits, irregular nutrition. . .
"At risk" are, for example, numerous employees. During the day, they do without hot liquid snacks, and in the evening they have plenty of dinner. Violation of the diet is usually 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. In such moments, a person needs to somehow calm down, to find a source of positive emotions. And often delicious (not always healthy) food becomes such a source of quick positive. A person "grabs" problems and, as a result, gets fat. With prolonged depression, you can gain 20 kilograms and 30 and even 50.
Some people gain weight even with a correct balanced diet: due to a chronic illness or a 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 joining, 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 particularly harmful to the figure. Such products include all types of smoked meat, sausages, pastries, fried and boiled potatoes, sweets. All this is desirable to exclude from the diet or to minimize the consumption of these products. Therefore, instead of traditional factory sweets which contain, in addition to sugar, many harmful additives, it is better to consume fruit and nuts in moderation.
Another important principle is fractional nutrition. Instead of eating a heavy meal two or three times a day, you should split your daily diet into multiple meals. Therefore, between breakfast and lunch, it is advisable to have a snack with fruit or vegetables, you can drink yogurt or eat some ricotta. The snack doesn't have to 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 quite satisfying, but you should also avoid overeating during the meal. Dinner is best divided into two or three receptions. During the day, it is necessary to drink a lot 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 changed your diet in this way, it would be nice to increase your physical activity. If it's not possible to visit the gym regularly, you can set aside time for 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 pill can replace a normal healthy lifestyle.
Benefits and needs 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 small to move. Instead of using our free hours to walk, play sports, travel and play with children, we mostly spend them 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 lack of body movement 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 road. 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 exercise 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 a certain difference between people who train, one of whom must lose 30 kilograms and the other - 10.
Exercise is invaluable to the cardiovascular system. The heart muscles are strengthened, the vessel walls become more elastic, as a result, the development of thrombosis and varicose veins is prevented, and 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 fitness of the body, makes it stronger, longer lasting, more attractive. Having regular loads, a person becomes more skilled, coordination improves, lightness and grace appear in movements. At the same time, the extra pounds go away, the body becomes slim, fit. There are other advantages: playing sports increases immunity, helps normalize hormone levels, helps maintain a cheerful mood, 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 rapidly 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 normalize the body, which is only slightly "covered in fat".
In the first week of weight loss, excess fluids are lost, weight can decrease by 3-5 kilograms. The more intense the training, the greater 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 properly selected nutrition program by a specialist will greatly speed up the weight loss process.
During a run or intense workout, about 400 kilocalories are burned in half an hour. This equates to approximately 45 grams of 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, the subcutaneous fat will start to disappear from the first minute, but this option is not liked by doctors. When calculating weight loss through daily workouts, it should be remembered that if you do not adhere to the principles of proper nutrition and consume excessively high-calorie foods, even the most active physical activity will not lead to weight loss, it will only helpa person not to recover too quickly.
Who is losing 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 with overweight over 25 kilograms who have started actively playing sports are losing weight faster. In the first week, they can lose up to 7 kilograms. In the second week, the result can be from 2 to 5 kilograms. Also, 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 is progressing in people with a little overweight, over the age of 40. Reviews of people engaged in their physical fitness 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 go to about 500 grams.
Weight loss record with strict diets
Records are set by people with prohibitive weight. Some of them enter the Guinness Book of Records twice: first - as owners of the heavyweight, and then - as weight loss record holders. Rosalie Bradford, a resident of Pennsylvania, weighed 544 kilograms and lost 415 kilograms in 6 years. 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 where the speed of weight loss is impressive. American Carol Wright managed to lose 130 kilograms in 2 years: despite initially weighing 200. Her compatriot David Smith lost 7 kilograms a month to lose 180 kilograms out of 285.
Severe diets: benefit or harm
A strict diet leads to a sharp decrease in the 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 many other drawbacks to strict diets:
- chronic gastrointestinal diseases are aggravated;
- diseases of the digestive system may develop;
- deterioration of the condition of the skin, hair, nails;
- deterioration of the psycho-emotional state caused by the 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 yourself in a new shape. Should you resort to such an unreliable and dangerous technique?
5 strict 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.
Start the day 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 have to drink it - at will, for thirst, immediately. Drinking frequently will soon become your new healthy habit. Water balance is very important, moreover water helps to temporarily eliminate the feeling of hunger.
To lose weight for a really long time, this process must be based not on 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, only partially adhere to its principles. For example, they prepare healthy breakfasts and dinners themselves and snack on unhealthy and high-calorie foods during the day. But it is these snacks that can nullify all efforts.
Eating right doesn't mean giving up fried fatty foods entirely, but it's best to replace them with baked or steamed foods whenever possible. Use candy as little as possible during the holidays and try to replace it with fruit (dried fruit) in everyday life. It is also preferable to reduce the consumption of regular store bread and it is better to eliminate it completely.
Observe the regime
The extra pounds are the result not only of an excessive caloric intake, but also of an irregular diet, sleep disturbances and above all stress. If you take 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 weight loss process and significantly improve the quality of life.
A person needs to move. It has already been said above that, while losing weight, it is necessary to organize visits to the gym, jogging or classes at home. Even the rest of the time you can't sit still for long. 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 is best to walk whenever possible. Even at home, you can't sit for hours in front of the TV. For some, it may be a good option to have a dog that you have to walk with twice a day, regardless of holidays, weekends, and seasons.
Fruit is a must in a balanced diet. Fermented milk products are considered an important component of it: kefir, yogurt, fermented cooked milk (with a low percentage of fat). The most low-calorie are lemons, watermelons, grapefruits.
Proteins are essential for the health of the body. Low-calorie seafood is especially helpful. The minimum caloric content is in pollock, cod, squid. Meat - Veal is recommended. The useful protein is present in the beef liver, kidneys, heart.
Healthy Diet Options
Eating healthy should be enjoyable. Otherwise, it will be too difficult for anyone to adhere to its principles. With this in mind, nutritionists suggest the following breakfast options:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- any of the two previous dishes, instead of a banana, take grapefruit, raw apple or baked apple with cinnamon;
- brown rice (200 grams) + banana;
- rye toast, pepper, lettuce, hard-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).
- buckwheat or rice porridge + steamed cutlet + vegetables;
- 150 grams of steamed fish + broth;
- vegetable soup in broth + peas;
- vegetable puree soup + bread;
- 100 grams of brown rice + roasted red fish steak.
- omelette with baked vegetables;
- cottage cheese casserole with dried fruit (200 grams);
- stewed vegetables (200 grams) + chicken fillet (100 grams);
- chicken or fish cutlet + steamed vegetables.
In general, there are only two approaches to losing weight.
The first is to focus on the result. A person begins to constantly think about losing weight, refuses the usual tasty food, forces himself to play sports, experiences other difficulties - all in order to lose weight. These people often step on the scales and are very disappointed if they don't see the desired numbers. This approach is associated with emotional distress and sometimes does more harm than good. Furthermore, the result obtained from such hard work is almost always short-lived. Usually, after winning 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 previous extra pounds even faster than they lost them. It often happens that fat is added to the previous one. This is incredibly frustrating for the "results" and encourages them to take on new businesses. Once again they severely restrict their diet, get victories again, celebrate again, gain excess fat again, and get mad 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 on an emotional surge. After all, the goal is not weight loss itself, but new opportunities for a full-fledged person that opens up. With this approach, it doesn't matter how many grams or kilograms were spent in a week. And therefore it is clear that with proper nutrition, physical fitness 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 pleasure.
To control the weight loss process, in this case, it is enough to fix the main parameters of a person before the start of his new life - and then, about once a month, compare new indicators with them.