This article contains the simple tips of a nutritionist who will teach how to eat properly to lose weight, general suggestions, the most common mistakes and mistakes.
Why get fat
Excessive weight loss:
- Alimentary (from Lat alimentum - food, nutrition) - this is what we can through the mouth. In 95% of cases, we eat this problem.
- Endocrine disorders are found in 3-4% of cases.
- Various neurological disorders and other causes are found in 1%.
In other words, in 95% of cases, problems arise due to excess energy in our energy costs.
Energy costs in two ways:
- Bx. How much our bodies spend to rest (lie, sit, watch TV) to support his life. The amount of energy used is individual. It is calculated: Women 0. 9 kcal/kg, male 1 kcal/kg heavy.
- Physical activity.
As major exchange increases:
- When recruiting muscle mass.
- In stressful situations.
- With increased body and environmental temperature (bathing lovers).
- With active growth.
That reduces metabolism:
- Age. Our job is to maintain metabolism due to physical work.
- Breastfeeding.
- Endocrine disease.
- Hunger. All hungry diets are available.
Formulas for calculating the main exchange magnitude (WHO), where M is weight:
When one eats more than spending, the excess occurs in calories. For example, to eat an additional 200-300 kcal is very easy. They are located on such products that we do not treat food.
Who believes that it is not good to drink a glass of milk? This is the same 300 kcal of energy, half of the chisburger or hamburger. Milk, kefir is also food. Often a glass of kefir is considered a nutritional product. But if this glass goes beyond the day's diet, it is too big in calories.
A violation of a diet
Types of power mode violations available in 60% of overweight people:
- Food for the company. For example, a woman had dinner at five o'clock. The husband arrived in nine evening. The wife had a second dinner for the company.
- Emotions "Drunk food. " Emphasize stress, replace love with delicious products. Sugar delights the morphine zone in our brain, just like drugs. Hands, like drug addicts and alcohol, achieve this pleasure. No need to read books, go to theater, get involved in sports, build relationships, find sources of joy. She took and eaten. You love yourself for a minute, so you hate it all night.
- Strict disorders - "nutritional depression". It is found in people who sit on a diet all the time, limit themselves, go to bed with thoughts about food. Such a person cannot stop, after reaching the goods. In practice, a painful attempt to lose weight is obtained for eating cakes and rolls. Proper food behavior is not developed.
- Paroxysmal disorder. For example, "Night Priestess". An uncontrolled uncontrolled attack. Suddenly I want to - attack food and can no longer stop.
About dinner: Landmarks should be flat 3 hours before bedtime. This does not mean that if you sleep one morning, you can eat at 10pm. It needs to start from the time of ordinary people to sleep. That is, 11 - 3 = 8. Ideally, the latest dish is 8pm.
In life, everything is far from the ideal situation. It is necessary to find a compromise. For example, leave free calories on a glass of kefir, a protein. Even if you don't sleep, your body is asleep. Foods that are not organized, we have a double load, putting pressure on it.
Excessive weight leads to a large number of problems.
Often you can hear the phrase "I don't have the money for a diet. " Excess weight presence requires more money and investment-at this time and in the future for 10-20 years. All of these are contrary to the background of psychological discomfort, a decrease in quality of life.
How to determine if there is an excess weight
Quartet turns off:
- Waist circumference. Men are more than 94 cm, women have more than 82 cm.
- Sugar level on an empty stomach is more than 5. 5 mmol/l.
- The pressure level exceeds 120/80 mm Hg. Art. (135/85 in people at a respected age).
- Cholesterol levels are more than 5 mmol/l. Triglyceride more than 1. 7 mmol/l.
If at least one indicator increases, the risk of death increases by 10-15% in the next 10 years (and if all four, then up to 60%).
3 Light indications when you can measure yourself and understand whether or not we have excess weight.
- Weight index. BMI = Weight (kg) / height (m2). The cost of mass for growth in the square. Norms are up to 25, 25-30-overweight, 30-35 Obesity I Degree, 35-40-II Degree and Obesity. But there are weaknesses - body composition is not taken into account. Bodybuilders and fat people will have the same weight index.
- The ratio of waist circumference to growth. The waist circle should not be more than half the height.
- Waist circumference to thigh circumference. The waist is measured 2 cm above the navel.
How much time it takes to maintain weight so it becomes your main and your body's metabolism is adjusted for it.
If you have achieved the desired results in 2-3 months (your goal is 5 kg) and relax, return to the old lifestyle, then the weight will return. It needs at least 2-3 months to unite success. The average, as much as they achieve, so much and you need to fix it. Then weight will work for a new norm.
How to lose weight at home
Main Instructions:
- The desired psychological atmosphere and self -discipline. You need to want to bring your normal weight.
- Reduce a daily diet of 500-600 kcal.
- Make the most balanced diet on protein, fat, carbohydrates, vitamins and minerals.
- Sufficient and sufficient drinking regime.
- Compliance with regime and eating rules.
- Organize competent body detoxification.
- Support for the nervous system.
- Adequate physical activity and sleep.
- Normalization of endocrine balance. Especially for those who are unsuccessful in the previous eye to achieve positive results.
Reduce calories
How can you reduce the calorie content of diet:
- Check the calorie content of the food we eat. Choose better calories. It's better to eat apples, not apple pies. Better nuts, not almonds in chocolate. The whole porridge, not a fragment for breakfast. Meat, not sausage. Water, not juice and soda. Use the most useful product.
- No nutritionists. At all. No diet cake either. Even the most accurate cake on cottage cheese is especially cake, not cottage cheese.
- Replace 1 time with a cocktail to your taste.
- Stevia is a sugar substitute for those who cannot leave sugar -gula.
Vitamins and minerals for weight loss
Underwater stone. With a decrease in the calorie content of the daily diet, the beneficial flow of nutrients is constantly reduced.
If nothing is done with this, you will get:
- Poor good.
- Fatigue.
- Attitude is indifferent.
- A bad atmosphere.
- Reduction of metabolism.
- Damage.
It often feels like girls sitting on a diet. You need to sit on a diet where you can sit all your life. It also needs to enrich your diet with vitamins and minerals.
When you have chosen a useful product, enrich your diet with all the building materials for your body - your cells attend to add and not send signals to the brain that they are hungry. If he doesn't have at least something, the cell sends a signal. Then it is very difficult to withstand the temptation. "Eat at least something! I don't have enough vitamin A, a group of vitamin B. "
The food should be full. We pay special attention to minerals. With weight loss, they often talk about protein, fat and carbohydrates, and rarely about minerals.
There are some minerals, without the impossible harmony:
- Chromium. 70% of people with overweight are not enough. Patients with diabetes in 80% of cases have trace elements. Chrome is responsible for carbohydrate metabolism. Disadvantages are one of the reasons for the development of insulin resistance. Chrome promotes fat processing into carbohydrates, burning fat. Reduces cholesterol. Participate in muscle work, which makes it stronger.
- Iodine to maintain the normal function of the thyroid gland.
- Calcium. Accelerates metabolism. Improves muscle function, nervous system and reduces cholesterol. It is part of the Hormone Calciumriol, which processes fat into energy.
To get a daily dose of calcium, you need to drink one liter of milk or a liter of kefir, or eat 1 kg of cottage cheese daily. But given the calorie content of this product, we do not need more than glass. And it's not true -the kilogram of cottage cheese can eat daily.
Most calcium in cheese, sesame seeds, nuts. This is a very high product and they must be limited to 30 grams.
Without additional calcium sources in the form of supplements, it is almost impossible to balance calcium deficiency.
The proper drinking regime
How to drink water. In the morning we wake up, get up, drink 1-2 cups of water on an empty stomach. And better with chlorophyll, you can with lemon, can be with aloe vera juice. Then on a glass of water before each meal. 5 servings - 1 liter already exists. It is advisable not to drink water during meals and at least 40 minutes after, otherwise the effectiveness of digestion and food absorption decreases.
What is related to "water":
- Water with lemon.
- Water with calcium.
- Decoctions and herbal infusions.
- MORS without sugar.
- Green tea second block and beyond.
Coffee and black tea are not here.
Proper nutrition mode
Cocktails and protein products work perfectly. But if it is in the evening, there will be no results. Eating mode is important. Ideally, these are 3 basic foods and 2 snacks. Sunnings helps not eat too much of the main food. Recommendation: Change dinner with snacks. That is, in four days to eat tightly, and in the evening - snacks.
Balanced breakfast with protein is required: porridge with eggs, with a piece of cheese. How to eat to lose weight: fracture, frequently. The last meal is not later than 3-4 hours before bedtime.
Slimming body cleaning
No metabolism will begin with a large amount of toxins in the body. Only by cleaning it from toxins, parasites, metabolites, it may be discussed about excess weight loss.
His body is smart. If there is a burden of poison, it will not allow you to grow your heart and kidneys for beauty and will do the right thing.
Eliminating additional pounds is a fraction of adipose tissue with a large release product release. They need to be withdrawn. First of all, the heart will be removed. This is one of the reasons for rebirth into fat hepatosis, if the liver is not provided.
Provides regular stools. The goal is twice a day. Help yourself with water, fiber, if necessary - laxatives. If there is no free chair during the day, take 2 natural lax capsules at night.
Physical activity for weight loss
Now the stylish panacea-gyms, fitness centers, biking. It should be noted that even the most proper and effective physical activity does not help lose weight. It gives the right muscles, but weight loss does not undergo training. Only a competent combination of the physical training diet helps in this regard.
The big question is whether physical activity will help you lose weight twice a week. It needs every day.
Climbing, rejection of elevators and so on - spontaneous daily activities. And if you add fitness to it, everything will succeed. If someone is sitting in the office all day, he goes down to the elevator and goes to the gym twice a week, then such a "physical activity" will not lead to health.
If you do not increase your physical activity to 10 thousand steps daily, provide fitness 2 times a week - no health will be.
P. S. If you meet all the above suggestions for proper nutrition and lifestyle, and weight is provided, we recommend paying attention to the endocrine system. Sometimes it is not enough to eat properly and provide sufficient physical activity to get rid of extra pounds. I want to add that no diet will replace the common sense. Weight loss problems are lifestyle problems. And lifestyle changes do not require a month. So don't torture yourself, don't drive into the framework, don't punish yourself because of the fact that from Monday you have not started leading a perfect lifestyle.