- 1 Causes of extra kg
- 2 Initial tips on losing weight
- 3 How to calculate the normal weight before losing weight?
- 4 Start the process of correction
- 5 How to eat, not to gain extra kg?
- 6 Allowed and forbidden foods for weight loss
- 7 Tips on proper nutrition
- 8 How do I start to eat less?
- 9 Can I drink alcohol and smoke?
- 10 Schemes to reduce weight and comfortable slimming
- 11 Drinking regime for weight loss
- 12 Cleansing the body before losing weight
- 13 sport, walking, Exercise and weight loss
Excess weight is the bane of modern society. Excess kilos are available for almost a third of the world's population. Because combating obesity has become an important procedure. To get rid of extra kg, worth exploring tips on losing weight.
Causes of extra kg
Deciding to lose weight, people first meet tips on losing weight, on the need to work out and diet. However, the weight may be frozen at exorbitant marks and other reasons. In particular, lead to excess kilograms can:
- Problems with the excretory system and the splitting of adrenaline. Cortisol is a stress hormone. It is produced in the adrenal cortex. If there is chronically elevated levels of cortisol, This helps to increase the blood sugar level, which in turn leads to an increase in insulin. This is one of the main reasons, preventing weight loss and weight loss.
- There is a bad oxygen delivery. If the cells do not get enough of it, This leads to problems with the functioning of all systems. Losing weight will also not be carried out properly.
- We have to be indigestion. To the extra weight did not accumulate, and weight loss tips are not required, It must be carried out timely cleansing. If you have problems functioning of the gastrointestinal tract, quite difficult to stick to diet.
- There is an unbalanced blood sugar levels. Hypoglycemia or insulin resistance can lead to the emergence of a whole list of health problems. The emergence of excess weight is one of them.
Initial tips on losing weight
A person can gain extra weight rapidly, or save them for a few years. Lead to a similar ability banal overeating or serious health problems. Tips for losing weight should be selected based on the original cause. This will allow more lead figure in the rate of. Usually, most people, who are concerned about extra weight, have indigestion, lead a sedentary lifestyle and lack of motivation for the correction.
Tips psychologists and nutritionists for weight loss is primarily made up of gentle approach to weight loss. person, not accustomed to playing sports or cut back on eating, it will be very difficult to sustain the modified regime. Therefore, it is necessary to readjust gradually, periodically adding something to his new daily routine. It is believed, that in order, to develop the habit, and follow the tips on losing weight without effort, necessary for 3 weeks to do something permanent. This rule works for weight loss. In this case, the process will be less difficult.
How to calculate the normal weight before losing weight?
before, you can use for weight loss tips and start to improve your figure, We need to know exactly, how much extra padding is available for human. Today, there are several ways to calculate the. The simplest of these is the following formula:
- with growing 155-165 see less 100;
- with growing 165-175 see less 105;
- with growth above 175 see less 110.
The resulting amount will be the optimal weight for man. Prior to this, the value should be implemented slimming. There is another formula, which allows for the addition of the human body. It has the following form:
- Height in inches x the volume of the chest in cm : 240.
- for example: women rise 162 cm, the volume of the chest - 92 cm (162 x 92: 240 = 62,1 kg). Normal weight should be - 62,1 kg. If the weight is higher than normal (62,1kg) on 10-30%, then there is obesity 1 degree and need to start using the tips on losing weight. If the value of the index up 30-50% - the place to be obese 2 degrees, up 50-100% - obesity 3 degrees, and even higher - 4 degrees.
Start the process of correction
Tips for losing weight is particularly useful in the first step. The most difficult thing to start figure correction. Usually, people do not know, what actions you need to perform, and I want to get the result as quickly as possible. Nutritionists advise to lose weight will help to orient in a large range of actions to reduce weight and to begin work on a properly, minimizing the likelihood of collision with negative consequences. It is not necessary to dive headlong into the process. Better start getting used to the new lifestyle gradually. Correction figures should consist of several compulsory elements, the list of which includes:
- proper nutrition. In some cases, the most effective will have a fractional menu.
- Physical exercise. If a person can not bring himself immediately begin to play sports, You may prefer long walks in the quiet pace.
- Compliance with the regime of the day. Tips for losing weight at home and deal with the amount of sleep. Worth about sleep 8 hours a day. Better to go to bed and wake up at certain times. This will help to lose weight faster.
- It is necessary to drink a lot. Water stimulates the excretion of accumulated substances and excess fluid, and also acts as a natural fat burner. Usually it is recommended to drink at least 2 liters of fluid a day. However it is better done drinking mode selection depending on individual parameters, and perform an action better under control specialist.
Success in weight loss depends largely on the fundamental rights, accounting for losing weight and perform a Balance Board. So, if the person exhausts himself workouts, but did not follow the diet regime, it would not achieve the desired result. In the best case, will form the muscles, which will be hidden under a layer of fat. If you examine the tips on losing weight, it turns out, that first of all need to adjust the daily menu in accordance with established rules and only then give yourself exercise.
How to eat, not to gain extra kg?
Razbirayasy, how to motivate yourself in losing weight and follow the advice of nutritionists, first of all it is necessary to remind ourselves, do not have to starve. Complete rejection of food will slow down your metabolism and cause a threat of internal organs malfunctions. Depending on the weight and the number of calories, which should be consumed per day, Activity changes. If you observe a strict diet, it will give effect. However, it will be temporary. The lost weight back again, and will have to re-learn tips on losing weight.
For this reason, you need to eat a balanced. The organism should receive all necessary substances for normal operation, and the weight loss will be held comfortably. Nutritionists advise to comply with the following power supply circuit in the home:
- Breakfast. The morning period is allowed to give preference recipes, which include proteins, fats and carbohydrates. calories, obtained from the use of food before lunch, It is more likely to be burned during the day.
- Dinner. From the diet should exclude fats. It is necessary to give preference only complex carbohydrates and proteins. As a side dish you can use cereals.
- Dinner. This is the most recent meal. Experts advise to give preference to low-fat diet, consisting of proteins. The main dish can be supplemented with vegetables.
During the day it is allowed to do 2 snack. They should be light and consist of useful products. From the nutritional status of women directly affects its appearance. If she eats junk food, it is able to cause premature aging. It is believed, that the body itself asks that food, that he needs. However, the statement is false. Most often, weight gain occurs in those moments, When a person eats more than, what is required of his body.
To eat right and maintain a healthy weight, per day is recommended to drink no more 120 g carbohydrate and 50-60 g fat. This will reduce the calorie intake up 1750-1800 calories. Completely give up sugar can not be. He is required by the body, but in moderation. It should be taken into account, that the substance found in many foods. It is better not to use sugar in its pure form, as well as to refuse sweets. Experts recommend to prefer honey and jam. If a person is inclined to corpulence, should give preference to low-calorie foods, where you can eat more. This will create a sense of satiety.
During the diet should be preferred salads. The first cook vegetarian soup and borscht. An alternative could be beetroot, carrot soup or soup. On the second allowed to cook braised cabbage with prunes or other low-calorie dish slimming. In addition, permitted to eat stewed cabbage, lean meat or fish.
Allowed and forbidden foods for weight loss
Studying tips on losing weight, people will find out, that there are authorized products and food, which is strictly forbidden to use. If you ignore this rule, all efforts to reduce the weight can be reduced to nothing. In the list of harmful products fall:
- sdoba, cakes and pies;
- fatty food;
- cakes and pancakes;
- fast food, semi-finished goods;
- chocolate and sweets;
- beer and soda.
Reducing the amount of sugar consumed is able to have a positive impact on the shape and weight loss rate. On the day the amount should not be more than 80 g. Candy is allowed to replace a small amount of dried fruit. If a person wants to reduce weight, he should eat:
- dietary meat and fish;
- whole grain bread or black;
- fruits and vegetables;
- eggs and dairy products
- unrefined vegetable oil.
In virtually all products can be used when cooking for weight loss. However, exceed the daily caloric content is strictly prohibited.
Tips on proper nutrition
If you want to carry out the correct weight loss, Tips nutritionists make it. First all, experts advise to monitor the amount of food eaten. Some overly fat people decided on surgery to reduce stomach. He has the ability to stretch. The more he gets, the greater the amount of food fits into it. As a result, a person begins to have higher volumes. weight increased. Such properties can be easily seen after heavy feasts. After they want to have even stronger because, that the stomach is stretched. However, it has the property to decrease. If a person eats 4-6 times a day in small portions, the body is in good condition.
When weight loss diet should be excluded from sweet and flour. This will allow to notice positive results in reducing weight very soon. Cakes and pastries have become rare in the diet food, which can only in exceptional cases. From snacking between meals is better to give or make them useful. It is worth to forget about the too salty, spicy dishes and condiments, provoking appetite. Sol leads to the detention of liquid in the body. This is even more increases the weight and slow down the weight loss.
Many tips on losing weight include a recommendation before a meal to drink a glass of water or vegetable broth. This will reduce the amount of food eaten. The stomach is already filled. However, you need to consider, that for such purposes is not suitable strong meat broth or acidic drinks. They contribute to whet the appetite. Start eating a main course is not recommended. This will lead to the consumption of more calories and weight gain. It is better to give preference to low-calorie food, able to fill the stomach.
The main dish should complement light food so, to food on the plate seemed to many. Diet should eat hot food liquid. Soups should have in this form. The fact, that hot food helps to improve digestion and metabolism. Normal metabolism leads to weight normalization. Warm food is digested longer sticky, than other products, which were eaten in suhomyatku. It means, that a person can stay satiated longer.
Razbirayasy, how to start losing weight, The first is to include in the menu, hot soups. This will prevent the rapid emergence of feelings of hunger. It is worth to eat slowly, good chewing each bite. The fact, that are contained in human saliva enzymes, Assisted Cleavage food. Food, that has been well chewed and processed saliva, better digested. The result is a rapid saturation. It is recommended to make a break between courses. Its duration should be 10-15 minutes.
Diet eating food worth adding cellulose. It will create a feeling of full stomach. In one portion can be placed on the 5-8 tablets. Pre-advised to consult with a doctor. Food cellulose is added to vegetable cutlets, minced meat or fish, and mashed potatoes. It can be used separately for 20 minutes before a meal 3 times a day, drinking 1/3 cup of yogurt, water or juice. The day is recommended to drink at least 1,5 l water. In the records taken drinks and soups.
It is not necessary to eat high-calorie ice cream during weight loss. It is better to replace it with frozen fruit juice. He must necessarily be freshly squeezed. To glucose is not turned into fats in the intestine, it is recommended to use ordinary rowan.
We need to remember to exercise for weight loss and body shaping. Fast walk, jogging help burn body fat and distract from thinking about food. 2-3 times a week is recommended to perform home exercise program or go to the gym. If a person moves a lot, it will quickly reduce weight. Once or twice a week you need to arrange fasting days for weight loss. It is recommended to keep drinking regime. You can not start eating immediately after exercise. This contributes to an increase in weight. If a person is tempted to sleep after exercise, worth a stroll in the fresh air. It is not recommended to start immediately after eating hard work.
nutritionists, giving tips on losing weight, prohibit complete meal Fruit. They are digested faster, than other food. Once in a full stomach, they provoke unrest, which negatively affects the human weight.
How do I start to eat less?
Medical advice on losing weight in the first place include recommendations to combat appetite. Fat people generally like to eat a lot of delicious and. Continual overeating leads to fat deposition. In fact, constantly appearing hunger is false. Over-expression of appetite can contribute to negative emotions. To reduce appetite, it is necessary to take into account the following tips on losing weight:
- To eat is in small portions, however, to do this frequently. This leads to, the appetite becomes moderate, and the man does not overeat.
- You need to include in your daily menu foods, which promote weight loss. If a person is very concerned about the feeling of hunger, it is recommended to drink a glass of milk or a fermented beverage with a low percentage of fat. Similar action should be performed prior to bedtime.
- An effective tool in the fight with gusto is phytotherapy. It is recommended to drink tea or decoction of herbs. It is necessary to rinse your mouth with mint water several times during the day. This is at a time will reduce the feeling of hunger. Before eating, you can brush your teeth with mint toothpaste. Its taste reduces the sensitivity of taste buds. As a result, people will eat less.
- In the struggle with the appetite and helps the overweight and aromatherapy. Aromas of green apple oil, mint, cinnamon, grapefruit and vanilla reduce hunger, if they are inhaled during the day.
- Donate not able to eat too much and ginger tea. Similar effects have dried decoction of them and. To fight hunger and help sweet. However, you should not overdo it with him. In just a few minutes before a meal it is recommended to eat 2-3 slices of chocolate.
- If a person is not caught in time hunger, costs 10 minutes to devote to physical exercises.
Another effective advice to combat hunger while losing weight in favor massage. There are several ways effect on the body to control appetite. So, It can be easily and quickly stroking and rubbing the eyeballs. Behind them are arranged point, which are responsible for regulating the functioning of the stomach and intestines. This massage is recommended to perform the morning before, how to get out of bed, and before each meal.
If a person is concerned about the very hungry when losing weight, but until your next meal is still a lot of time, It recommended for 30 second light circular movements to massage point on the shoulder. It is located on the outer side of the arm midway between the elbow and shoulder joint. The massage is performed on both hands. To reduce appetite should massage the point, which are located between the nose and lip.
Can I drink alcohol and smoke?
Today, there are 2 the main bad habit – the addiction to cigarettes and alcohol. The people there is a perception, that is able to replace a smoke snack and help with weight loss. Office workers even created his own production diet. They use coffee with cigarettes instead of food.
But not so simple. Smoke break really able to reduce the number of calories, which enter the human body with food, but in the fight against obesity is not going to help. However, this is a violation of a large number of metabolic processes. The person becomes sluggish. He can not stand so much physical exertion, like before. As a result of the accumulation of fat in the use of small amounts of food. Tips for losing weight, which give nutritionists, unambiguous. If a person wants to lose weight, he has to give up smoking and alcohol.
Modern people make a lot of mistakes, leading to weight gain and difficulty losing weight. correct them, you can get rid of a few extra kilos at home. The principal errors in losing weight are:
- Waiver of breakfast. Do it for weight loss is strictly not necessary. The first meal should be complete.
- Eating fast food. This harmful food, is postponed as extra kg.
- late dinner. Last meal for weight loss is carried out 3-4 hours to CH.
- Snacks flour products. Such action for weight loss benefit will not bring.
- Drinking large quantities of fat or flour food during the holiday or feast. Such overeating would nullify all previous achievements in weight loss.
Schemes to reduce weight and comfortable slimming
bodybuilding tips on losing weight do not contain recommendations to follow strict diets. Severe dietary restrictions are a short-term effect and provoke the disruption of metabolic processes. When a person completes the diet, there is a rapid build-up of fat. Since the body is protected from possible food shortages in the future. While respecting a bland diet and changing eating habits are welcome. Of any diet is necessary to go right. This will minimize the risk of return extra kg.
All tips on losing weight include a recommendation on the need to eat right. It needs to increase the consumption of fruit and vegetables. The volume of heavy meals is reduced. However, going to extremes is dangerous. Per day the body needs to obtain more 90 g carbohydrate. The volume, exceeding this figure, the liver is unable to process. To reduce the sugar level, liver will release part, turning carbohydrates into fats. That is why fruit snacks in large quantity contribute to increasing body mass is its reduction. When the vegetables are thermally processed, complex fiber turns into simple sugar.
The digestive system is easily assimilates it. This has a positive effect on digestion. However, the result is a rapid surge in blood sugar levels, followed by a sharp decline observed. As a result, a person experiences repeated desire to snack. If this point is not to endure again and start to use vegetables, there will be an accumulation of sugar, which is subsequently transformed into pure fat.
Starve during weight loss can not be. People think, that the lack of calories will cause, that the body begins to burn fat. It is true. However, in the subsequent automatic closing system of the organism, and the accumulation of fat is beginning to happen with a vengeance. As a result of weight lost can be doubled. Prolonged fasting can become a cause of anorexia, which in turn can lead to a list of negative consequences.
Drinking regime for weight loss
The fluid carries a long list of useful features. It speeds up the transfer of nutrients cells. With urine and sweat out toxins. The fact, that fat cells stored in not only energy supply, but also harmful substances. During weight loss toxins are released. This increases their concentration in the body. The easiest way to remove them with water. Besides, fluid helps fight hunger while losing weight. All tips on losing weight include recommendations to drink more water.
If a person feels a strong desire to eat, you need to drink a glass of water. The stomach is filled. The person feels relief. The daily rate of fluid intake should be for weight loss 2,5 liters per day. The liquid is recommended to use small portions.
Cleansing the body before losing weight
Obesity is a kind of intoxication. For this reason, it is recommended to periodically detox. Only after this process, you can go directly to weight loss. To perform a soft cleansing, you can use the following recipe for weight loss:
- apples + brown rice. Rice soak overnight. Krupa boiled without salt. During the day, people, wishing to reduce weight, should drink plenty of mineral water. An alternative for weight loss serves tea from rose hips.
- Boil separately rice and mung. Then you need to mix the ingredients for pohuzheniya, proportioning 2:1. Also you can eat fresh cucumbers. Their number per day when weight loss is not limited. Person, using tips on losing weight, maybe have 1 green apple a day.
Before losing weight, check your liver. people, in need of weight loss, often present her obesity. To this end, losing weight is recommended to undergo ultrasound. Based on the research doctor can make an appointment hepatic and other drugs, If you want to. Condition of the liver depends on the metabolism. Help in cleansing the body to help special soups. It is recommended to drink them in volume 2 glasses.
sport, walking, Exercise and weight loss
Studying tips on losing weight, person learns, that fight fat is possible by means of physical activity. It is not necessary to wear down themselves in the gym. Load body sufficiently possible by means of the following methods::
- Committing systematic hiking. Daily diet need to take at least 8 km.
- A visit to the gym or the pool. Get rid of the extra weight makes the combined effect. Therefore it is necessary to give preference to the two methods. Training should take place 2 times a week.
- Should give preference to the bike instead of the car. This makes it possible to improve the functioning of the heart and leads to weight loss.
- It is recommended to do morning exercises. Afternoon should perform simple exercises for weight loss.
Tips on losing weight include recommendations to perform aerobics before breakfast. This activates the metabolic processes 3 hours earlier. After slimming loads should be taken douches. This will enhance the blood circulation and improve metabolism. Standeth daily sunbath. The duration should be 15 minutes. Is not superfluous to conduct a massage for weight loss. Mechanical action removes fat from problem areas and involves them in the process of life. Today, there are a number of spices, that can help burn fat. Before training for weight loss can have a cup of coffee.