Nutritionists recommend that you monitor your weight at all times. But not everyone succeeds. The extra pounds can gain weight for months or even years, then people “suddenly” need to shed them urgently, for example to lose weight in the summer or get back in shape quickly after the holidays. . . And in all of these cases, you need an effective and healthy “express way” to lose weight.
Why does a person get fat
Usually a combination of two factors leads to the appearance of excess weight: excessive eating, a sedentary lifestyle. Others, less significant, are added to these components. Imbalance in diet, bad eating habits, irregular diet. . .
"At risk" are, for example, many office workers. Throughout the day they dispense with hot liquid snacks, and in the evening they have a hearty dinner. Violation of the diet is usually characteristic of a modern person with an active lifestyle and a constant lack of time for their own health.
Many people get better when they are stressed or depressed. In such moments, a person needs to calm down in one way or another, to find a source of positive emotions. And often times, delicious (not always healthy) food becomes such a quick source of positives. A person “grabs” problems - and, as a result, gets fat. With prolonged depression, you can gain 20 kilograms, 30 and even 50.
Some people even gain weight with a balanced diet: due to chronic disease or a metabolic disorder. The most dangerous disease characterized by being overweight is diabetes mellitus.
How to lose weight correctly
There are several basic principles for proper weight loss at home. By adhering to it, you can quickly get rid of excessive volumes without harming your health. The first thing to remember is that many foods that we consume daily are particularly harmful for the figure. These products include all kinds of smoked meats, sausages, pastries, fried and boiled potatoes, sweets. All this is desirable to exclude from the diet or to minimize the consumption of these products. So, instead of traditional factory sweets that contain, in addition to sugar, many harmful additives, it is better to consume fruits and dried fruits in moderation.
Another important principle is fractional nutrition. Instead of eating a large 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 drink yogurt or eat a little cottage cheese. The snack should not consist of a bar of chocolate, a fast food sandwich or baked goods.
Breakfast - not to be missed. It should include protein and carbohydrate foods. Lunch can be quite satisfying, but you should also avoid overeating while there. Dinner is best divided into two or three meals. During the day you need to 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.
After adjusting your diet in this way, it would be good to increase your physical activity. If it is not possible to visit the gym regularly, you can devote time to walking (even short walks will bring serious benefits) and / or doing basic exercises at home. By fulfilling only the listed conditions, it is quite possible to lose weight in a month from 1 to 1. 5 kg or even more, as well as significantly improve health. And - it should be remembered that no diet pill can replace a healthy and normal lifestyle.
Benefits and necessity of physical activity
Technological advances, designed to make life easier for a person, to free up as much time as possible, have led to the fact that the majority have become too little to move. Instead of using the free hours to walk, play sports, travel and play with the kids, we mostly spend them in front of computers or televisions. As a result, there are a number of problems with the physical condition: the muscles weaken, the intensity of blood circulation decreases. . . this leads to a deficiency of nutrients in the systems and organs, the immunity decreases, and, of course, excess weight appears.
The physical activity that compensates for the lack of movement of the body can be completely different and different from each other. You can do it at home, in the gym, on the water, in the mountains, in the snow - in nature or on the street. Workouts can be strenuous or extremely simple. The choice depends on the lifestyle, fitness, age and preferences of the person.
The type of load is always selected individually, but the safest and most dynamic is to train indoors under the supervision of specialists. For a man and a woman, different sets of exercises are selected. The initial weight of a person is also taken into account: you yourself understand that there is a difference between the training of people, one of whom needs to lose 30 kilograms, and the other - 10.
Exercise is invaluable for the cardiovascular system. The heart muscles are strengthened, the walls of the vessels become more elastic, which prevents the development of thrombosis and varicose veins, the pressure normalizes. 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, more durable, more attractive. Having regular loads, a person becomes more skilful, coordination improves, lightness and grace appear in his movements. At the same time, the extra pounds disappear, the body becomes slim, fit. There are other benefits: playing sports increases immunity, helps normalize hormonal levels, helps maintain a happy state of mind, eliminates sleep problems, etc. The main thing is to correctly calculate your strength, choosing the right option of loads for you.
How many kilograms can you lose weight?
The answer depends on the following important factors: initial parameters, lifestyle, state of health. If the overweight is severe, there is a medium or severe stage of obesity, the process can progress quite quickly for a while. The more excess weight there is, the more easily it "melts". The hardest part is getting rid of the last 6-8 pounds or normalizing the body, which is only slightly "overgrown with fat".
In the first week of weight loss, excess fluid is lost, weight can be reduced by 3-5 kilograms. The more intense the training, the higher the effectiveness of weight loss. With minimal physical exertion, after the release of excess fluid, a person becomes lighter by about 1 to 1. 5 kg per week. And a correctly selected nutritional program by a specialist will significantly accelerate the process of losing weight.
During intense running or training, around 400 kilocalories are burned in half an hour. This is about 45 grams of weight. But the process does not begin until 20 minutes after the start of training. If you start on an empty stomach and the body will not have just received calories, the subcutaneous fat will start to disappear within the first minute, but this option is not well received by doctors. When calculating weight loss through daily workouts, you should remember that if you do not adhere to the principles of good nutrition and consume excessively high-calorie foods, even the most active physical activitywill not lead to weight loss, but will only help a person not to recover too quickly.
Who is losing weight and how much
The speed of the process depends on initial weight, age, diet and exercise options, and health condition. People under 30 who are overweight over 25 kilograms who have started to actively participate in sports lose weight the fastest. In the first week, they can lose up to 7 kilograms. In the second week, the result can be 2 to 5 kilograms. In addition, the process slows down, but if you have a lot of excess weight, about 2 kilograms will disappear per week.
The most difficult process to lose weight is progressing in slightly overweight people over the age of 40. Reviews of people engaged in their physical form indicate that in 1-2 weeks of weight loss, in this case, the weight decreases by 1 to 1. 5 kg, at 3 and 4 weeks it will go about 500 grams.
Weight loss records with strict diets
The recordings are made by people whose weight is prohibitive. Some of them fall twice in the Guinness Book of Records: first - as owners of the maximum weight, and then - as weight loss record holders. Pennsylvania resident Rosalie Bradford weighed 544 kilograms and in 6 years she lost 415 kilograms. Mexican Manuel Uribe weighed 587 kg, but in 7 years, with the help of a therapeutic protein diet, he lost 400 kilograms.
There are cases of striking speed in weight loss. The American Carol Wright managed to lose 130 kilos in 2 years: despite the fact that she initially weighed 200. Her compatriot David Smith lost 7 kilos per month until losing 180 kilos out of 285.
Severe diets: advantages or disadvantages
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 these techniques. There are many more disadvantages of strict diets:
- chronic gastrointestinal illnesses are aggravated;
- diseases of the digestive system can develop;
- deterioration of the condition of the skin, hair, nails;
- deterioration of psycho-emotional state caused by lack of nutrients.
Another downside to strict diets is that they rarely lead to long term results. After the stress suffered by the body during the diet, the lost pounds quickly return, it is quite difficult to keep yourself in a new shape. Should we resort to such an unreliable and dangerous technique?
5 iron rules for the next 30 days
It is possible to lose weight quite significantly in 1 month. To get the maximum effect and not to harm your health, you need to adhere to a few simple rules.
Drink water
Start your morning with a glass of clean water. Throughout the day drink and drink water again. To work, study, walk, train - you need to take a bottle of water. You need to drink it - at will, without thirst, immediately. Drinking frequently will quickly become your new healthy habit. Water balance is very important, in addition to water helps to temporarily eliminate the feeling of hunger.
Eat healthy
To really lose weight for a long time, this process should be based not on diet, but on a balanced diet. To do this, overweight people need to radically change their eating habits. Some who decide to switch to good nutrition only partially adhere to its principles. For example, they cook healthy breakfasts and dinners on their own, and throughout the day they eat unhealthy, high-calorie foods. But it's those snacks that can undo all the effort.
Eating well does not mean giving up fatty fried foods entirely, but it is better, if possible, to replace them with baked or steamed foods. Eat sweets as infrequently as possible on public holidays and try to substitute them for fruits (dried fruits) on a daily basis. It is also better to reduce the consumption of regular grocery store bread and it is better to eliminate it completely.
Observe the diet
The extra pounds are the result not only of excessive consumption of calories, but also of an irregular diet, sleep disorders and especially stress. If you adopt the most convenient daily diet, allowing time for all meals and for sleeping on them, and then strictly adhere to it, you can both speed up the process of weight loss and significantly improve the quality of life.
Get moving!
One person has to move. It has already been said above that while losing weight you need to organize trips to the gym, jogging or home classes. The rest of the time, too, you cannot sit still for long. During the working day, if the type of activity is not related to physical activity, you need to get up and warm up every half hour. It is best to walk as much as possible. At home, too, you cannot sit for hours in front of the television. For some, it may be a good option to have a dog that you have to walk with twice a day, regardless of the holidays, weekends and seasons.
Useful products
Fruits are essential in a balanced diet. Fermented dairy products are considered an important component of it: kefir, yogurt, fermented baked milk (with a low percentage of fat). The lowest in calories are lemons, watermelons, grapefruits.
Protein is essential for a healthy body. Low-calorie seafood is particularly useful. The minimum calorie content is in pollock, cod, squid. Meat - Veal is recommended. Helpful proteins are found in beef liver, kidneys, and heart.
Healthy Eating Options
Healthy eating should be enjoyable. Otherwise, it will be too difficult for anyone to adhere to its principles. With that in mind, nutritionists suggest the following options for breakfast:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- one of the two previous dishes, instead of a banana, take grapefruit, a raw apple or a baked apple with cinnamon;
- brown rice (200 grams) + banana;
- toast of rye bread, pepper, lettuce, 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 smoothie;
- hard-boiled egg + veal (100 grams).
Lunch options:
- buckwheat or rice porridge + steamed cutlet + vegetables;
- 150 grams of steamed fish + broth;
- vegetable soup in broth + green peas;
- vegetable puree soup + bread;
- 100 grams of brown rice + baked red fish steak.
Dinner options:
- Omelette
- with baked vegetables;
- casserole of cottage cheese with dried fruits (200 grams);
- vegetable compote (200 grams) + chicken fillet (100 grams);
- fish or chicken cutlet + steamed vegetables.
Expert advice
Basically there are only two approaches to weight loss.
The first focuses on the result. A person begins to constantly think that he is losing weight, refuses the usual tasty food, forces himself to play sports, experiences other difficulties - all in order to lose weight. 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 does more harm than good. Moreover, the result of such hard work is almost always short-lived. Usually, after winning a victory, a person relaxes with joy - and again ceases to control their eating behavior. And this immediately affects its weight and volume. Often, people in such a situation gain their extra pounds faster than they lose them. It often happens that fat is added on top of the previous one. This is incredibly frustrating for the "results" and encourages them to take on new feats. They severely restrict their diet again, gain victories again, celebrate them again, regain excess fat and get angry again. . .
Another approach is a person's decision to change their overall lifestyle: to become active, healthy and strong. In this case, it's all about an emotional surge. After all, the goal is not weight loss per se, but new opportunities for a full person that it opens up. With this approach, it doesn't matter how many grams or kilograms are expended in a week. And so it is clear that with good nutrition, sooner or later, physical fitness will return to normal. Harmful foods lose all their appeal, and physical activity, on the contrary, begins to attract, because it brings pleasure.
To control the process of losing weight, in this case it is enough just to set the main parameters of a person before the very start of his new life - and then, about once a month, to compare new indicatorswith them.