Nutritionists recommend constantly monitoring your weight. But not everyone is successful at this. The extra kilos can grow for months or even years, and then people "suddenly" have the urge to shed them urgently, for example, to lose weight in summer or get in shape quickly after the holidays. . . And in any of these cases, you need an effective and safe "quick method" to lose weight.
Why does a person get fat?
Usually a combination of two factors leads to the appearance of excess weight: excessive food intake, a sedentary lifestyle. To these components are added others, less significant. Imbalance in diet, bad eating habits, irregular nutrition. . . .
"At risk" is, for example, numerous office workers. Throughout the day, they do without hot liquid snacks and in the evening they have a hearty dinner. The violation of the diet is usually characteristic of a modern person with an active lifestyle and a constant lack of time for her own health.
Many people get better when they are stressed or depressed. In those moments, a person has the need to calm down in some way, to find a source of positive emotions. And delicious food (not always healthy) often becomes a source of quick positives. A person "takes over" problems and, as a result, gets fat. With prolonged depression, you can gain 20 kilograms and 30 and even 50.
Some people get fat even with a proper balanced diet: due to some kind of chronic disease or metabolic disorders. The most dangerous disease characterized by being overweight is diabetes mellitus.
How to lose weight correctly
There are several basic principles for losing weight 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 consume on a daily basis are especially harmful to the figure. These products include all kinds of smoked meats, cold cuts, pastries, fried and boiled potatoes, sweets. All this is desirable in order to exclude it from the diet or minimize the consumption of the listed products. So, instead of the traditional factory sweets that contain, in addition to sugar, many harmful additives, it is better to consume fruits and nuts in moderation.
Another important principle is fractional 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 advisable to have a snack with fruits or vegetables, you can have yogurt or eat a little 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 foods with protein and carbohydrates. Lunch can be satisfying enough, but overeating should also be avoided during lunch. Dinner is best divided into two or three receptions. During the day, you should drink plenty 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 adjusted your diet in 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 elementary exercises at home. Meeting only the listed conditions, it is quite possible to lose weight in a month in 1-1. 5 kilograms or even more, as well as significantly improve health. And, it must be remembered that no diet pill can replace a normal healthy lifestyle.
Benefits and need for physical activity
Technological progress, designed to make everyday life easier for a person, to free him up for as long as possible, has led to the majority becoming unacceptably small to move. Instead of spending free time walking, doing sports, traveling and playing with children, we spend them mainly in front of computers or televisions. As a result, there are a number of problems with physical fitness: 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, excess weight appears.
The physical activity that compensates for the lack of body movement can be completely 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. Workouts can be intense or extremely simple. The choice depends on the lifestyle, physical condition, age and preferences of the person.
The type of load is always selected 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 selected. A person's starting weight is also taken into account: you yourself understand that there is some difference between training people, one of whom needs to lose 30 kilograms and the other: 10.
Physical exercise is invaluable for the cardiovascular system. The muscles of the heart are strengthened, the walls of the vessels become more elastic, as a result the development of thrombosis and varicose veins is prevented, the pressure is normalized. Also, during physical exertion, the body is saturated with oxygen, which leads to an improvement in the condition and functioning of all organs.
Sport improves the physical shape of the body, makes it stronger, more durable, more attractive. Having regular loads, a person becomes more dexterous, coordination improves, lightness and grace appear in movements. At the same time, the extra pounds disappear, the body becomes slim and fit. There are other advantages: playing sports increases immunity, helps normalize hormone levels, helps maintain a happy mood, eliminates sleep problems, etc. 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: baseline parameters, lifestyle, health status. If the excess weight is significant, there is a medium or severe stage of obesity, the process can progress quite quickly for some time. The more excess weight, the easier it "melts". The most difficult thing is to get rid of the last 6-8 kilograms or to normalize the body, which is only a little "covered in fat".
In the first week of losing weight, excess fluid is lost, weight can be reduced 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 nutritional program by a specialist will significantly accelerate the weight loss process.
During a race or intense training, approximately 400 kilocalories are burned in half an hour. This equates to about 45 grams of weight. But the process begins only 20 minutes after the start of the workout. If you start on an empty stomach and the body does not finish receiving calories, the subcutaneous fat will begin to disappear from the first minute, but doctors do not accept this option. When calculating weight loss through daily workouts, you need to remember 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, butit will only help a person not to recover too quickly.
Who is losing weight and how much
The speed of the process depends on your starting weight, age, diet and exercise options, and health. People under 30 years of age who are over 25 kilograms overweight who have actively started playing sports are losing weight the fastest. 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 are very overweight, about 2 kilograms per week will disappear.
The most difficult process of losing weight is in slightly overweight people, over 40 years of age. Reviews of people involved 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 be approximately 500 grams.
Weight loss logs with strict diets
Records are set by people of prohibitive weight. Some of them fall into the Guinness Book of Records twice: first, as maximum weight owners, and then as weight loss record holders. A Pennsylvania resident Rosalie Bradford weighed 544 kilograms, and in 6 years she lost 415 kg. Mexican Manuel Uribe weighed 587 kg, but in 7 years, with the help of a therapeutic protein diet, he lost 400 kg.
There are cases of surprising speed of weight loss. American Carol Wright managed to lose 130 kilograms in 2 years: even though she initially weighed 200. Her compatriot David Smith lost 7 kilograms a month until he lost 180 kilograms out of 285.
Severe diets: benefit or harm
A strict diet implies a sharp decrease in daily calorie intake. A special plan is calculated with a daily diet of 500-700 kilocalories. With such a diet, the weight decreases very quickly - up to 1 kilogram per day. This is the only advantage of such techniques. There are many more downsides to strict diets:
- chronic gastrointestinal diseases worsen;
- digestive system diseases can develop;
- deterioration of the condition of the skin, hair, nails;
- deterioration of psychoemotional state caused by lack of nutrients.
Another downside to 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 maintain a new shape. Should you resort to such a dangerous and unreliable technique?
5 iron rules for the next 30 days
It is possible to lose noticeable weight 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. Throughout the day, drink and drink water again. To work, study, walk, train, you must carry a bottle of water. You need to drink it, at will, out of thirst, immediately. Drinking frequently will quickly become your new healthy habit. Water balance is very important, and water helps to temporarily 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 must radically change their eating habits. Some who decide to switch to proper nutrition adhere to its principles only partially. For example, they prepare healthy breakfasts and dinners for them, and during the day they snack on unhealthy, very high-calorie food. But it's these snacks that can nullify all efforts.
Eating right doesn't mean giving up fatty fried foods entirely, but it's best to replace them with baked or steamed foods whenever possible. Use sweets as little as possible, on holidays, and try to replace them with fruits (nuts) in everyday life. It is also preferable to reduce the consumption of bread from the usual store, and it is better to eliminate it completely.
Observe the regime
Extra pounds are the result not only of excessive calorie intake, but also irregular nutrition, sleep disturbances, and especially stress. If you perform the most convenient daily regimen, providing time for all meals and sleeping on it, and then strictly adhere to it, you can accelerate the weight loss process and significantly improve the quality of life.
Move!
A person needs to move. It has already been said above that when losing weight, it is necessary to organize visits to the gym, jogging or classes at home. The rest of the time, you can't sit still for long either. 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 better to walk whenever possible. At home, you can't sit for hours in front of the TV either. For some, having a dog that you need to walk with twice a day may be a good option, regardless of holidays, weekends and seasons.
Useful products
Fruit is essential in a balanced diet. Fermented dairy products are considered an important component: kefir, yogurt, fermented baked milk (with a low percentage of fat). The lowest in calories are lemons, watermelons, grapefruits.
Protein is essential for the health of the body. Low calorie seafood is especially helpful. The minimum caloric content is in haddock, cod, squid. Meat - Veal is recommended. The useful protein is present in the liver, kidneys and heart of beef.
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 suggest the following options for breakfast:
- oats (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- either of the two previous dishes, instead of a banana, take grapefruit, raw apple or baked apple with cinnamon;
- brown rice (200 grams) + banana;
- toast of rye bread, bell 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 shake;
- boiled egg + beef (100 grams).
Lunch options:
- buckwheat porridge or rice + steamed cutlet + vegetables;
- 150 grams of steamed fish + broth;
- vegetable soup in broth + peas;
- vegetable puree soup + bread;
- 100 grams of brown rice + baked red fish fillet.
Dinner options:
- omelette with baked vegetables;
- cottage cheese casserole with nuts (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 losing 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 - all for the sake of weight loss. These people often step on the scale and are very disappointed if they do not see the desired numbers. This approach is associated with emotional stress, and sometimes it does more harm than good. Furthermore, the result obtained with such hard work is almost always short-lived. Usually, after winning a victory, a person relaxes with joy and again stops controlling her eating behavior. And this immediately affects your weight and volume. Often times, people in such a situation gain their previous extra pounds even faster than they lose them. It usually happens that fat is added on top of the previous one. This is incredibly frustrating for "results" and encourages them to undertake new feats. They again severely restrict their diets, regain victories, re-celebrate them, regain excess weight, and get angry with themselves again. . .
Another approach is a person's decision to change their overall lifestyle: to become active, healthy, and strong. In this case, everything happens in an emotional outbreak. After all, the goal is not weight loss itself, but new opportunities for a full-fledged person who opens. With this approach, it does not matter how many grams or kilograms were expended in a week. And so it is clear that with proper nutrition, fitness will sooner or later return to normal. Harmful food loses all its attractiveness and physical activity, on the contrary, begins to attract, since it produces pleasure.
To monitor the weight loss process, in this case, it is enough to set the main parameters of a person before the beginning of her new life, and then about once a month to compare new indicators with them.