Dietitians advise you to constantly monitor your weight. But not everyone will succeed. Excess pounds can grow for months or even years, and then people have to “suddenly” get rid of them immediately, for example, lose weight by summer or get in shape quickly after the holidays. . . . And in these cases you need an effective and health-safe "express method" of weight loss.
Why do people become fat
Usually, a combination of two factors leads to overweight: overeating, sedentary lifestyle. To these components are added other, less important. Diet disorders, poor eating habits, irregular eating. . . .
"At risk" are, for example, many office workers. Throughout the day, they do it without hot liquid food, and in the evening they have a hearty dinner. Diet disorders are generally characterized by modern man who has an active lifestyle and a constant lack of time for his own health.
Many people correct themselves when they are stressed or depressed. In such moments a person has a need to calm down to some extent, to find a source of positive emotions. Often tasty food (not always healthy) becomes such a source of quick positives. People "grab" problems - and, as a result, become obese. With prolonged depression you can gain 20 pounds and 30, and 50 pounds.
Some people lose fat even with a well-balanced diet: due to some chronic illness or metabolic disorder. The most dangerous disease characterized by being overweight is diabetes.
How to lose weight properly
There are several basic principles for losing weight at home. By following them, you can quickly get rid of excess volumes without harming your health. The first thing to remember is that many of the foods we eat every day are especially harmful to our figure. Such products include all kinds of smoked meats, sausages, cakes, fried and boiled potatoes, sweets. All this is desirable to exclude from the diet or reduce the consumption of listed products to a minimum. So, instead of traditional factory sweets, in addition to sugar, in addition to many harmful additives, it is better to eat fruits and dried fruits 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 eat fruits or vegetables, you can drink yogurt or eat a little cottage cheese. The snack should not consist of a chocolate bar, a fast food sandwich or a baked goods.
Breakfast - do not miss. It should contain protein and carbohydrate foods. Lunch may be satisfying enough, but overeating during it should also be avoided. Dinner is best divided into two or three meals. During the day, you should drink plenty of clean water (30 kg by weight per 1 kg). A glass of water or kefir will help with hunger between meals.
After changing your diet in this way, your physical activity will be good. If it is not possible to visit the gym regularly, you can take time to walk (even a short walk can bring serious benefits) and / or do elementary exercises at home. Only by fulfilling the listed conditions, it is possible to lose weight by 1-1, 5 kilograms or even more in one month, as well as significantly improve health. And - we must remember that no diet pill can change a normal healthy lifestyle.
Benefits and Needs of Physical Activity
Technological advances aimed at simplifying a person’s daily life as much as possible to free him up have led to the fact that the majority are moving unacceptably. Instead of spending free time walking, playing sports, traveling, and playing with children, we spend most of our time in front of a computer or TV. As a result, a number of problems related to physical condition arise: muscles weaken, the intensity of blood circulation decreases. . . This leads to nutrient deficiencies in systems and organs, decreased immunity and, of course, excess weight occurs.
Physical activity that compensates for the lack of body movement can be completely different and different from each other. You can do this at home, in the gym, on the water, in the mountains, in the snow - in nature or on the street. Exercises can be intense or very simple exercises. The choice depends on a person's lifestyle, physical fitness, age and his / her preferences.
The type of load is always selected individually, but is the safest and most dynamic in the gym under the supervision of specialists. Different sets of exercises are selected for men and women. The initial weight of the person is also taken into account: you yourself understand that there is a certain difference between the trainings, one of which should lose 30 kilograms, and the other - 10.
Physical exercise will bring invaluable benefits to the cardiovascular system. The heart muscles become stronger, the vessel walls become elastic, resulting in the development of thrombosis and varicose veins, and the pressure is normalized. In addition, during physical activity 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, endurance, attractive. In the presence of regular loads, the person becomes more agile, improves coordination, lightness in movement and grace emerges. At the same time, the extra pounds disappear, the body becomes thinner, fitter. There are other benefits: playing sports increases immunity, helps to normalize hormonal levels, helps maintain a happy state, eliminates sleep problems, and so on. Sh. The main thing is to correctly calculate your strength, choose the load option that suits you.
How many kilograms can you lose?
The answer depends on the following important factors: initial parameters, lifestyle, state of health. If excess weight is significant, moderate to severe stage of obesity, the process can develop quite rapidly over a period of time. The more excess weight, the easier it "melts". The most difficult is to get rid of the last 6-8 pounds or normalize the body, which is only slightly "increased in fat".
Excess fluid is lost in the first week of weight loss, weight can be reduced by 3-5 kg. The more intense the workout, the higher the weight loss efficiency. With minimal physical exertion, after releasing excess fluid, a person loses about 1-1. 5 kilograms per week. And a properly selected nutrition program by a specialist will significantly speed up the weight loss process.
During jogging or intense exercise, you burn about 400 calories in half an hour. It weighs about 45 grams. But the process starts only 20 minutes after the start of the workout. If you start it on an empty stomach and the body does not receive only calories, subcutaneous fat will start to disappear from the first minute, but this option is not welcomed by doctors. When calculating weight loss through daily exercise, you should remember that if you do not follow the principles of proper nutrition and eat very high-calorie foods, even the most active physical activity will not lead to weight loss, but will only help a person not recover faster.
Who loses weight and how much
The speed of the process depends on the initial weight, age, diet and exercise options, and health status. People under the age of 30 with excess weight over 25 kilograms, who have actively started to lose weight through sports, lose weight the fastest. In the first week they can lose up to 7 pounds. In the second week the result can be from 2 to 5 pounds. In addition, the process will slow down, but if you have a lot of excess weight, about 2 pounds per week will disappear.
The most difficult weight loss process progresses in people who are slightly overweight, over 40 years old. Reviews of people engaged in their physical form indicate that weight loss in 1-2 weeks, in this case, the weight is reduced by 1-1, 5 kg, in 3 and 4 weeks will gain about 500 grams.
weight loss records with strict diets
Records are set by people with prohibitive weights. Some of them will be included in the Guinness Book of Records twice: first - the maximum weight holder and then - the record holder of weight loss, Pennsylvania resident Rosalie Bradford weighed 544 kg, in 6 years she lost 415 kg. Mexican Manuel Uribe weighed 587 kg, but with the help of a therapeutic protein diet for 7 years he lost 400 kilograms.
are instances of rapid rate of weight loss. American Carol Wright managed to lose 130 pounds in 2 years: even though she initially weighed 200. Her compatriot David Smith lost 7 pounds a month before losing 285 to 180 pounds.
Heavy diets: benefits or harms
A strict diet involves a drastic reduction in daily calorie intake. The special plan is calculated with a daily diet of 500-700 kcal. Weight loss will be followed by weight gain of up to 1 kg per day. This is the only advantage of such a technique. There are far more disadvantages to a strict diet:
- exacerbates chronic gastrointestinal diseases;
- may develop diseases of the digestive system;
- Deterioration of skin, hair, nails;
- Deterioration of psycho-emotional state caused by lack of nutrients.
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 harm to your health, you need to follow a few simple rules.
Drink water
Start your morning with a glass of clean water. Throughout the day, drink again and drink water. For work, study, walking, training - you need to get a bottle of water. You should drink it - if desired, out of thirst, immediately. Drinking often will quickly become your new healthy habit. Water balance is very important, in addition, water helps to temporarily eliminate the feeling of hunger.
Eat healthy
In order to really lose weight for a long time, this process must be based not 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 make their own healthy breakfasts and dinners and eat unhealthy, high-calorie foods throughout the day. But it is these snacks that can thwart all efforts.
Eating right does not mean giving up fatty foods at all, but it is best, if possible, to replace them with baked or steamed dishes. Use confectionery as little as possible on holidays and try to replace them with fruit (dried fruit) in daily life. It is also advisable to reduce the consumption of regular store bread and it is better to eliminate it completely.
Follow mode
Extra pounds are not only the result of excessive calorie consumption, but also irregular diet, sleep disturbance and especially stress. If you make the most comfortable routine on a daily basis, providing all the meals and sleep in it and strictly adhering to it, you can speed up the weight loss process and significantly improve your quality of life.
Move!
People need to move. It has already been said above that when losing weight you need to arrange a gym, jogging or lessons at home. The rest of the time, you can't sit for long. During the working day, 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 as far as possible. Even at home you can not sit in front of the TV for hours. For some it may be a good option to have a dog with whom you have to walk twice a day, regardless of holidays, weekends and seasons.
Useful Products
Fruits are essential in a balanced diet. Fermented dairy products are considered to be its important components: kefir, yogurt, fermented baked milk (with a low percentage of fat). The most low-calorie are lemon, watermelon, grapefruit.
Proteins are essential for the health of the body. Low calorie seafood is especially beneficial. The minimum content of calories is in pollack, cod, squid. Meat - Veal is recommended. Beneficial protein is found in beef liver, kidneys, heart.
Healthy Diet Options
Healthy eating should be enjoyable. Otherwise, it will be very difficult for someone to follow his principles. With this in mind, nutritionists suggest the following options for breakfast:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- Instead of bananas, get grapefruit, raw apples or baked apples with cinnamon from one of the two previous dishes;
- Brown rice (200 grams) + banana;
- rye bread toast, bell pepper, lettuce, boiled egg, cucumber.
Daily food 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).
Lunch options:
- Buckwheat or rice porridge + steamed cutlet + vegetables;
- 150 grams of fish on steam + 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;
- curd curd with dried fruit (200 grams);
- stewed vegetables (200 grams) + chicken fillet (100 grams);
- Fish or chicken cutlet + steamed vegetables.
Expert conclusion
For the most part, there are only two approaches to losing weight.
The first focus is on the result. People start constantly thinking that they are losing weight, giving up the usual tasty food, forcing themselves to do sports, experiencing other difficulties: everything to lose weight. Such people often go to the scales and are very frustrated 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 achieved by such labor is almost always short-lived. Usually, after gaining victory, a person happily relaxes - and again stops controlling his eating behavior. And it has an immediate effect on its weight and volume. Often people in such a situation gain even their former extra pounds faster than shed. It often happens that fat is added to the front. This is very frustrating for the “results” and encourages them to take new actions. They still strictly restrict their diets, still achieve victories, celebrate them again, gain excess fat again, and still get angry at themselves. . .
Another approach is a person's decision to change their lifestyle in general: to become active, healthy, strong. In this case, everything happens as a result of emotional growth. After all, the goal is not the weight loss itself, but the new opportunities for a full-fledged person that it opens up. With this approach it does not matter how many grams or kilograms are consumed per week. So it is clear that with proper nutrition, physical shape will sooner or later return to normal. Harmful food loses its attractiveness and physical activity, on the contrary, begins to attract it because it brings pleasure.
To control the weight loss process, it is enough to fix the basic parameters of a person before starting his new life - and then once a month, compare new indicators with them.