On the Internet there are many different ways to lose weight to lose a few pounds, it seems like a very simple. But who tried to, you know, it's just an illusion. Even if the weight fast, new diet, you will soon stop, and then (almost always!) back. Those who struggle with excess weight, think, a reliable way to really lose weight and remain in good shape simply does not exist. But it's not.
The fact that the reality created in the head, very different from actually exists. And this is the main problem of weight loss. Always want to lose weight quickly, with minimal time and effort. Is it possible convincing that annoying ad, after which a new diet, or taking adipem arden-drugs-body lady for a few weeks, it becomes a strong, athletic beauty.
Yes, everyone wants to believe in miracles. But this miracle will not happen. The women in the pictures doesn't happen. What the picture shows, blatant photoshop or rearranged the time snapshots (was, were). The second version is confirmed by the fact that the photo where the woman is skinny, always looks much younger. But in reality, everything else after dramatic weight loss sagging skin, wrinkles, streaks visible.
The objective reality is that the human body is a complex balanced system to make any drastic changes as you respond to the stress, and begins to resist them.
Therefore, if you drastically lose weight, the organization will strive by every means available to restore:
- slowed metabolism;
- there is apathy or drowsiness;
- he wakes up hungry (even if you didn't earlier).
As soon as the lost weight will come back, everything will fall into place, the body back to the normal mode.
A little sad, isn't it? But in the meantime, until you learn the simple truth to weight loss, it is necessary to smooth properly, the actual weight loss will not work. If possible, a short period of time, and a health risk.
Yes, the head is useful to keep a visual image of the desired result. But at the same time, clearly recognised that to achieve this you need to undergo a big way to work hard. And I left the imaginary reality, where everything is natural, that the first positive steps to a slim figure.
Power save mode
But first, put the red alert to protect us from the illusions. The sad fact is that 80% description online diets don't work. Or not working the way you want. Here's why. Based on these hard constraints: calories, specific products or some kind of nutrients (proteins, fats, carbohydrates). As a result, the balanced functioning of the body don't succeed.
Break the car in a very strange way to get it right. But this is what your own body those who lose weight properly.
When a large calorie deficit, the body contains a mode of rigid economy. When the nutrient deficiencies, anemia, vitamin deficiency, and impaired mineral balance. In the absence of carbohydrates a person loses the main source of energy. Without fats is not functioning properly, the nervous system. The excess protein overloads the kidneys. I'll believe that you look?
Now I think it's possible to lose weight on this diet:
- "Hungry". The calorie content of these diets 900, sometimes 500 to 600 kcal, far below the physiological minimum. Such a deficit to 2-3 days to occur, dizziness, weakness, nausea, and hunger a constant companion these the slimming. Results it really weight loss is 1 kg / day. But it's pretty much the same pace all fell back into place.
- Mono. If the main menu item to the single products: buckwheat, apples, chocolate, etc. Weight on these diets also fast enough. But if you use them longer than a few days, it's starting show signs of deficiency: dull hair, changes the color of the skin, broken nails. As eating up to 2-3 days in a row with the same sad, I lost my appetite, caloric intake also sharply reduced. After the dissolution of the diet, the body urges the payment, and then the weight comes back.
- Fruit juice. At first glance, the perfect solution, vitamin a deficiency, the fruit is not exactly threatening. But they are completely missing fat, protein, fiber. Some vitamins won't be long. In addition to the fruit, the acids are among the strongest organic acids. Gastritis, problems with the intestines, and ulcerative diseases, as the diet is strictly contraindicated. The result is the same – the mass first decreases rapidly, but after the diet the pounds come back, the stomach problems remain, it's getting worse.
The pills with other drugs weight loss also not going to go. A rational consumer always learn something new device, the use of prior to. It's not the part that is specified in the ad, the one that is indicated on the packaging of the product (if it's there).
Then go Internet, read the properties of each component (separately!). It includes the logic and began to think that this will help you to lose weight, what's in the box the money you need to pay.
To lose weight really
In fact, as it is really possible to lose weight just one to take into account the individual characteristics of your own body to eat. The good news is that most of the diet that actually works based on these principles. The rest of the mean alternation hungry day mono-diet, which balances the temporary lack of calories or nutrients.
The best to develop a unique program for weight loss with the help of the professionals, who take into account all the important details: age, physical ability, lifestyle, underlying disease, or even taste preferences.
A good nutritionist will not be forced to follow strictly, but continue to contact, if necessary, to make program adjustments. But if this is not possible, then you shouldn't be nervous.
A little effort to learn the useful information about the principles of healthy eating, home programs weight loss is not that difficult to make yourself. The main advantage of the use of the body does not experience stress, therefore, it is possible to lose weight unlimited time to bring the desired results.
Calculation of calorific value
First calculate the ideal range, within which reside the daily calorie intake. It's easier, faster by using online calculators that exist, almost all website themes for fitness or weight loss. Simply enter the height, weight, gender, age, physical activity level.
First of all, limit to only two numbers: the basic daily metabolism. The base shows how many calories the body spends the rest. A day account of the practice.
The weight loss daily calorie intake by 20-30 percent% less than your daily metabolism, but does not fall below baseline. As the weight changes of these numbers to be adjusted.
The stable operation, the body is also important to balance your fats, proteins, carbohydrates. Nutritionists recommend a ratio of proteins, fats, carbohydrates 30/10/60, but the stage of the built-in strength training can be moved to 40/10/50, increasing the protein content, which is necessary as a building material for the muscles. A large part of the fats should be of plant origin. But the protein preference should be given to the animal. The ratio of fast / slow carbs 30/70.
A set of the product of the diet weight loss should be as diverse as possible. This is for the body the necessary nutrients to the weight loss, fun, enjoyable.
Of course, you need to consider your individual taste preferences. But there are foods that at least a few times a week appear on your desktop:
- no starchy vegetables are the best source of vitamins, mineral substances, contains a lot of water, fiber, with minimal calories;
- unsweetened fruits contain fructose, sucrose, vitamins, organic acids;
- nuts, seeds – a source of polyunsaturated fatty acids, minerals, trace elements;
- animal protein (eggs, fish, lean meat) – contains essential amino acids required to build muscles, a long period of time gives a feeling of satiety;
- dairy products the best source of calcium, protein, minerals, lactic acid and other organic acid, which is the prevention of dysbacteriosis;
- bran and sprouted grains are a great source of coarse plant fibres, which are perfectly clean the intestines;
- seafood rich in iodine required for the normal functioning of the thyroid gland (secreting thyroxine which affects the speed of metabolic processes);
- cereals – contain almost the entire group of b vitamins, which affect the rate of metabolic processes responsible for the condition of the skin, hair;
- spices and seasonings not only enhance flavor but may contribute to faster fat loss.
I agree, what's the set of the products varied, tasty menu is very simple. It is advisable that in advance. So you can save time spent shopping, at the same time, to balance the ration and make sure it includes the necessary food groups.
To lose weight fast enough, not enough to eat a varied, moderate. To cook, to eat properly. Recommendations a little bit, and then remember them is simple:
- The food should be fresh. Already after 15-20 minutes after cooking, the salad, the quantities of vitamins, thus significantly reduced. Calida's several times the food is almost useless – it's still just the calories.
- I don't bake. But the other valid ways of cooking: baking, boiling in water, or steamed, grilled. The microwave should be terminated.
- Fat – not! Butter substitute, a vegetable, milk products, cheese, select the minimum percentage of fat, meat, fish, all visible fat removed before cooking.
- Not the reputation percusserit. If you really want to eat – better to eat than to bear, and then eat twice. But cookies, sweets should be forgotten. Suitable fruits, nuts or seeds, whole grain bars.
- A glass of water. Drunk 20-30 minutes before meals, reduces the sense of hunger, activates the digestion, and partly fill the stomach.
- Mandatory Breakfast. You will need to begin no later than one hour after waking up, and account for about 15% of the daily diet. It is better to stop your choice on the carb-foods – gives you energy for an active day.
- Not too late for dinner. Finish dinner no later than 2 hours before bedtime. If you sleep on an empty stomach is not possible, is it possible to drink in the evening, a glass of skim kefir or yogurt.
Make sure to remove all the harmful products: confectionery, candy, pickles, canned goods, semi-finished products. Don't visit fast food restaurants. Minimize the use of alcohol. Refrain from sugary soft drinks, canned fruit juices.
As you can see, the rules are not so many, but there are no strict restrictions of the diet impose. Just in everyday life, few pay attention to what, how they eat. But even with minimal supervision quickly stop the weight gain, then turn the process in the opposite direction.
Often claim to be very to lose weight without strenuous exercise. The proper diet this option is possible. But the problem is that the the number, then it is not likely to be satisfied. Losing a natural support in the form of subcutaneous fat, the skin droops into the fold. Wrinkles, streaks, a person begins to look older than their age.
Keep the attractive appearance, elasticity of the skin, helps the body move. During the training:
- significantly more frequent the pulse;
- used extra calories;
- increase in vital capacity;
- increases immunity;
- develops physical strength, endurance;
- together with then removes toxins.
The initial stage of the weight loss healthier aerobic exercise: swimming, walking, Jogging, aerobics, fast dancing. When the subcutaneous fat layer is reduced, the body becomes accustomed to the regular exercise, connect the strength training. Ideal weight loss fat increase in muscle mass.
Mode is equally important to weight loss than proper nutrition. The lack of sleep, fatigue or the main enemies of those who work, those figure. Therefore, it is important to follow your dream, at least 7-8 hours. And it was strong, be sure to schedule a night walk at least half an hour. Good to relieve the stress of the day enriches your body with oxygen will help you to disconnect from too serious thoughts.
Better to wake up gradually, so you have to set your alarm clock 10-15 minutes earlier than usual rise time. Lying in bed a couple of times a good stretch, a new day to smile, a glass of clean water (you can add a teaspoon of lemon juice). Then you need to have a little exercise: squats, bending, a few pushups, and then jump. Now the body is ready for the day ahead.
The rest plan in accordance with the required tasks and work plan. Mentioned a minimum of 4 main meals: breakfast, lunch, snack, dinner.