Nutritionists recommend constantly monitoring your weight. But not everyone achieves this. Extra pounds can grow for months or even years, so people "suddenly" need to get rid of them urgently, for example, to lose weight in the summer or get in shape quickly after the holidays. . . . And in either case, you need an effective and safe health express method to lose weight.
Why does a person put on weight
Normally, a combination of two factors leads to the appearance of excess weight: excessive food intake, sedentary lifestyle. Others, less significant, are added to these components. Imbalance in diet, poor eating habits, irregular nutrition. . .
"At risk" are, for example, several office workers. Throughout the day, they dispense hot liquid snacks and in the evening they have a hearty dinner. The violation of the diet is generally characteristic of a modern person with an active lifestyle and a constant lack of time for his own health.
Many people get better when they are stressed or depressed. At such times, the person needs to calm down in some way, to find a source of positive emotions. And often delicious (not always healthy) food becomes a quick source of positivity. A person "grabs" problems - and, as a result, gets fat. With prolonged depression, you can gain 20 pounds and 30 and even 50.
Some people get fat even with a correct balanced diet: due to some chronic illness or 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 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 the figure. These products include all types of smoked meats, sausages, pastries, french fries and baked potatoes, sweets. All of this is desirable to exclude from the diet or reduce the consumption of the products listed to a minimum. So, instead of traditional factory sweets that contain, in addition to sugar, many harmful additives, it is better to consume dried fruits and fruits in moderation.
Another important principle is fractional nutrition. Instead of eating a heavy meal two or three times a day, it is worth splitting your daily diet into several meals. Therefore, between breakfast and lunch, it is advisable to have a snack with fruits or vegetables, you can drink yogurt or eat some cottage cheese. The snack should not consist of a chocolate bar, fast food sandwich or baked goods.
Breakfast - not to be missed. It should include foods rich in protein and carbohydrates. Lunch can be quite satisfying, but eating too much during lunch should also be avoided. Dinner is best divided into two or three receptions. During the day, you need to drink lots of clean water (at a rate of 30 milliliters per 1 pound of weight). A glass of water or kefir will help eliminate hunger between meals.
Having adjusted your diet in this way, it would be good to increase your physical activity. If it is not possible to go to the gym regularly, you can dedicate yourself to walking (even short walks will bring great benefits) and / or to do elementary exercises at home. Fulfilling only the conditions listed, it is perfectly possible to lose weight in a month of 1-1, 5 kg or more, in addition to significantly improving 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 them for as long as possible, has led to the fact that most have become unacceptably little to move. Instead of using free time to walk, play sports, travel and play with children, we spend them mainly in front of computers or TVs. 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, decreases immunity and, of course, excess weight appears.
The physical activity that compensates for the lack of movement of the body can be completely different from each other. You can do this at home, at the gym, in the water, on the mountain, in the snow - in nature or on the street. Exercises can be intense or extremely simple exercises. The choice depends on the person's lifestyle, physical fitness, age and preferences.
The type of load is always selected individually, but the safest and most dynamic is to practice at 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 pounds, and the other - 10.
Physical exercise is invaluable for the cardiovascular system. The cardiac muscles are strengthened, the vessel walls become more elastic, preventing the development of thrombosis and varicose veins and normalized pressure. In addition, during physical activity, the body is saturated with oxygen, which leads to an improvement in the conditions and functioning of all organs.
Sport improves the physical shape of the body, makes it stronger, more lasting, more attractive. Having regular loads, the person becomes more skilled, improves coordination, lightness and grace appear in the movements. At the same time, the extra pounds go away, the body is thin, fit. There are other advantages: playing sports boosts immunity, helps normalize hormone levels, helps maintain a happy mood, eliminates sleep problems and so on. The main thing is to correctly calculate your resistance, choosing the right load option for you.
How many kilograms can you lose weight?
The answer depends on the following important factors: initial parameters, lifestyle, health status. If 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 to 8 kg or normalize the body, which is only slightly "covered in fat".
In the first week of weight loss, the excess fluid is lost, the weight can decrease from 3 to 5 kg. The more intense the training, the more effective the weight loss will be. With minimal physical effort, after releasing excess fluid, a person is lighter by about 1-1, 5 kg per week. And a nutritional program correctly selected by an expert will significantly accelerate the weight loss process.
During a run or an intense workout, approximately 400 kilocalories are burned in half an hour. This equates to about 45 grams of weight. But the process starts just 20 minutes after the start of training. If you start on an empty stomach and the body has not just received 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 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, but will only helpthe person not to recover very quickly.
Who is losing weight and how much
The speed of the process depends on the starting weight, age, diet and exercise options and health status. People under the age of 30 and overweight over 25 pounds who have started actively playing sports are losing weight more quickly. In the first week, they can lose up to 7 kilos. In the second week, the result can be 2 to 5 pounds. In addition, the process slows down, but if you are overweight, about 2 pounds will disappear every week.
The most difficult process of losing weight occurs in people who are slightly overweight, over 40 years old. Assessments of people engaged in physical fitness indicate that in 1-2 weeks of weight loss, in this case, the weight decreases by 1-1, 5 kg, in 3 and 4 weeks it will change to about 500 grams.
Weight loss records with strict diets
The records are made by people with prohibitive weight. Some of them enter the Guinness Book of Records twice: first - as holders of the maximum weight, and then - as holders of the weight loss record. A Pennsylvania resident Rosalie Bradford weighed 544 kg, 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 high speed weight loss. American Carol Wright managed to lose 130 kg in 2 years: despite the fact that she initially weighed 200. Her compatriot David Smith lost 7 kg per month until she lost 180 kg in 285.
Severe diets: benefit or harm
A strict diet involves a marked reduction in daily calorie intake. A special plan is calculated with a daily diet of 500-700 kilocalories. With this diet, weight decreases very quickly: up to 1 kg per day. That is the only advantage of such techniques. There are many other disadvantages to restricted diets:
- chronic gastrointestinal diseases are exacerbated;
- diseases of the digestive system can develop;
- deterioration of the condition of the skin, hair, nails;
- Deterioration of the psycho-emotional state caused by lack of nutrients.
Another disadvantage of restricted diets is that they rarely lead to long-term results. After the stress experienced by the body during the diet, the lost pounds return quickly, being very difficult to keep in shape. Should you resort to such an unreliable and dangerous technique?
5 iron rules for the next 30 days
It is possible to lose weight visibly in 1 month. To get the maximum effect and not harm your health, you must follow some 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 bring a bottle of water. You need to drink - at ease, without thirst, immediately. Drinking frequently quickly will 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 must be based not 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 themselves and, over the course of the day, snack on unhealthy and high-calorie foods. But it is these snacks that can negate all efforts.
Eating well does not mean giving up fatty fried foods altogether, but it is best, if possible, to replace them with roasted or steamed foods. Use confectionery as little as possible on holidays and try to replace it with fruits (dried fruits) on a daily basis. It is also preferable to reduce consumption of bread from regular stores and it is better to eliminate it completely.
Observe the regime
Extra pounds are the result not only of excessive calorie intake, but also of irregular nutrition, sleep disorders and, mainly, stress. If you make the daily regimen more convenient, making time for all meals and sleeping with it, and then strictly following it, you can speed up 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, running or classes at home. The rest of the time, you also can't stand still 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 whenever possible. At home, too, you can't sit for hours in front of the TV. For some, it may be a good option to have a dog with whom you need to walk twice a day, regardless of holidays, weekends and times of the year.
Useful products
Fruit is a must in a balanced diet. Fermented dairy products are considered an important component of it: kefir, yogurt, cooked fermented milk (with a low percentage of fat). The lowest in calories are lemons, watermelons and grapefruits.
Protein is essential for the health of the body. Low-calorie seafood is especially useful. The minimum calorie content is pollock, cod, squid. Meat - Veal is recommended. Useful protein is present in the bovine liver, kidneys and heart.
Healthy diet options
Healthy eating should be enjoyable. Otherwise, it will be very difficult for anyone to adhere to its principles. With that 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 bananas, take grapefruit, raw apple or baked apple with cinnamon;
- brown rice (200 grams) + banana;
- Rye bread toast, peppers, 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;
- boiled egg + veal (100 grams).
Lunch options:
- buckwheat or rice porridge + steamed cutlet + vegetables;
- 150 grams of steamed fish + broth;
- vegetable soup in broth + peas;
- vegetable puree soup + bread;
- 100 grams of brown rice + roasted red fish steak.
Dining options:
- omelet
- with vegetables in the oven;
- cottage cheese casserole with dried fruit (200 grams);
- cooked 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 is to focus on the result. The person starts to think constantly that he is losing weight, refuses the usual tasty food, forces himself to play sports, goes through other difficulties: everything to lose weight. These people usually get on the scale and are very disappointed if they don't see the numbers they want. This approach is associated with emotional stress and sometimes does more harm than good. In addition, the result achieved by this hard work is almost always short-lived. Usually, having won a victory, the person relaxes with joy - and again ceases to control his eating behavior. And it immediately affects your weight and volume. Often, people in such a situation gain their previous extra pounds even faster than they lost them. It often happens that fat is added on top of the previous one. This is extremely frustrating for "results" and encourages them to do new things. They again severely restrict their diets, again achieve victories, celebrate again, gain excess fat again, and are angry with themselves again. . .
Another approach is the person's decision to change their lifestyle in general: to become active, healthy and strong. In that case, everything happens in an emotional flare. After all, the goal is not weight loss itself, but new opportunities for a mature person that this opens up. With this approach, it doesn't matter how many grams or kilograms were spent in a week. And so it is clear that with proper nutrition, fitness will sooner or later return to normal. Harmful foods lose all their attractiveness, and physical activity, on the contrary, begins to attract, as it brings pleasure.
To control the weight loss process, in this case, just set the main parameters of a person even before the start of his new life - and then, about once a month, compare new indicators with them.