The article contains simple advice from a nutritionist who will teach to eat correctly to lose weight, general recommendations, errors and more common errors.
Why to gain weight
Causes of overweight:
- Food (from lat. Alimero - food, nutrition) - this is what we pass through the mouth. In 95% of cases, we eat the problem.
- Endocrine disorders are found in 3-4% of cases.
- Various neurological disorders and other reasons are found in 1%.
In other words, in 95% of cases, the problem arises due to the excess of energy arriving compared to our energy costs.
Energy costs go in two ways:
- Bx. How much our body spends to rest (lie, sit, watch TV) to support his life. The amount of energy consumed is individual. It is calculated: women 0, 9 kcal/kg, men 1 kcal/kg of weight.
- Physical activity.
When the main exchange increases:
- When taking muscle mass.
- In stressful situations.
- With an increase in the temperature of the body and the environment (bathroom lovers).
- With active growth.
Which reduces the metabolism:
- Age. Our task is to maintain the metabolism due to physical effort.
- Breastfeeding.
- Endocrine diseases.
- Hunger. All the hungry diets they are.
The formula for the calculation of the extent of the main exchange (WHO), where M is body weight:
When a person eats more than he spends, an excess occurs in calories. For example, eating extra 200-300 kcal is very easy. They are found in such products that we do not deal with food.
Who believes it is bad to drink a glass of milk? These are the same 300 kcal of energy, that is half of Chisburger or hamburger. Milk, Kefir is also food. Very often a glass of kefir is considered a dietary product. But if this glass goes beyond the diet of the day, it is already excessive calories.
Violation of the diet
Types of violations of the power mode found in 60% of people with overweight:
- Food for the company. For example, a woman dined at five. The husband arrived at nine in the evening. The wife eats a second dinner for the company.
- Emotional "drunk food". Stress stress, replacing love with a delicious product. Sugar excites morphine areas in our brain, the same as drugs. The hand, like a drug addict and an alcoholic, is looking for this pleasure. There is no need to read books, go to the theater, engage in sport, build relationships, look for sources of joy. He took and eat. You love you for a minute, then you hate it all evening.
- Restrictive disorders - "Dietetic depression". It is found in people who are always sitting on diets, they limit themselves, they go to bed with thoughts on food. Such people cannot stop, having reached the goodies. In practice, you get a painful attempt to lose weight to eat cakes and rolls. The habit of adequate food behavior is not developed.
- Paroxistic disorders. For example, "night priestess". An attack on an unsuccessful time of excess food. Suddenly I wanted - attacking food and no longer able to stop.
As for night food: the reference point should be on average 3 hours before bedtime. This does not mean that if you go to bed at one in the morning, you can eat at 22: 00. It is necessary to start from the moment the average person should go to bed. That is, 11 - 3 = 8. Ideally, the last meal is 8 in the evening.
In life, everything is far from the ideal situation. It is necessary to seek compromises. For example, leave free calories on a glass of kefir, something protein. Even if you don't sleep, your body is already sleeping. Food not proven, we give him a double load, creating stress.
Excess weight leads to a large number of problems.
Often you can hear the phrase "I have no money on a diet". The presence of excess weight requires much more money and investments, in the moment and in the future for 10-20 years. All this is against the background of the psychological distress, a decrease in the quality of life.
How to determine if there is an excess weight
Mortal quartet:
- The circumference of life. Men are more than 94 cm, women have more than 82 cm.
- Sugar level on an empty stomach more than 5, 5 mmol/l.
- The pressure level is greater than 120/80 mm hg. Art. (135/85 in people at the respectable age).
- The level of cholesterol is greater than 5 mmol/l. Triglycerides more than 1, 7 mmol/l.
If at least one of the indicators has increased, the risk of death increases by 10-15% in the next 10 years (and if all four, up to 60%).
3 light indicators when you can measure yourself and understand if there is an excess weight or not.
- Body weight index. BMI = weight (kg) / height (m2). The cost of the mass to growth in the square. The standard is up to 25, 25-30-overWeight, 30-35 obesity I, 35-40 obesity of grade II and pronounced obesity. But there is a disadvantage: the composition of the body is not taken into consideration. A bodybuilder and a fat person will have the same body weight index.
- The relationship between the circumference of life and growth. The circumference of life should not be more than half height.
- The circumference of life to the circumference of the thigh. Life is measured 2 cm above the navel.
How long it is necessary to keep the weight so that it becomes your main and the body metabolism is regulated for this.
If you achieved the desired result in 2-3 months (your goal was 5 kg) and relaxed, returned to the old lifestyle, then the weight will return. It is necessary for at least 2-3 months to consolidate success. On average, as far as they have reached, so much and you have to solve it. So the weight will look for a new rule.
How to lose weight at home
The main directions:
- The desired psychological mood and self -discipline. You have to want to bring your weight to normal.
- Reduce the daily diet currently 500-600 kcal.
- Create the most balanced diet on proteins, fats, carbohydrates, vitamins and minerals.
- Sufficient and adequate drinking regime.
- Compliance with the regime and rules of food.
- Organize the competent detoxification of the body.
- Support for the nervous system.
- Adequate and sleep physical activity.
- Normalization of endocrine balance. Especially for those who are not successful in the previous points to obtain a positive result.
Reduce calories
How can you reduce the caloric content of the diet:
- Review the caloric content of the food we eat. Choose better calories. It is better to eat an apple, not an apple pie. Best walnuts, not almonds in chocolate. Whole porridge, not flakes for breakfast. Meat, not sausage. Water, not juice and soda. Use the most useful products.
- There is no dietary member. At all. There is not even a dietary cake. Even the most correct cake on ricotta is mainly a cake, not a cottage.
- Replace 1 meals with a cocktail with your taste.
- Stevia as a substitute for desserts for those who cannot abandon desserts.
Vitamins and minerals for weight loss
Underwater stone. With a decrease in the caloric content of the daily diet, the flow of beneficial nutrients is always reduced.
If nothing is done with this, you will get:
- Poor good -being.
- Letargia.
- Apathy.
- Bad mood.
- Decrease in metabolism.
- Failures.
This very often feels girls who sit on diets. You have to sit on a diet on which you can sit all of life. It is also necessary to enrich the diet with vitamins and minerals.
When you have chosen useful products, enriched the diet with all the building materials for the body: your cell has witnessed to be added and does not send signs to the brain that is hungry. If at least something is missing, the cell sends a signal. So it is very difficult to resist temptation. "Eat at least something! I don't have vitamin A, a group of vitamin B. "
The food should be full. We pay particular attention to minerals. With a decrease in body weight, they often speak of proteins, fats and carbohydrates and rarely of minerals.
There are several minerals, without which harmony is impossible:
- Chrome. 70% of people with overweight do not have enough. Patients with diabetes in 80% of cases have a pronounced deficit of a trace element. Chrome is responsible for carbohydrate metabolism. Shortage is one of the reasons for the development of insulin resistance. Chrome promotes fat processing in carbohydrates, burning fat. Reduces cholesterol. He participates in the work of the muscles, which makes them stronger.
- Iodine to maintain the normal functioning of the thyroid gland.
- Soccer. Accelerates the metabolism. It improves the functioning of the muscles, the nervous system and reduces cholesterol. It is part of the calcium hormone, which elaborates fat in energy.
To get a daily calcium dose, you have to drink a liter of milk or a liter of kefir or eat 1 kg of cheese cottage per day. But given the calorie content of these products, we don't need more than a glass. And not really a kilogram of ricotta can eat every day.
Most of the football in cheese, sesame seeds, walnuts. These are very high recalleric products and must be limited to 30 grams.
Without a further source of calcium in the form of food supplements, it is almost impossible to compensate for the deficiency of calcium.
REGIME FOR REPORT DRAWING
How to drink water. In the morning we wake up, we got up, we drank 1-2 cups of water on an empty stomach. And better with chlorophyll, you can with lemon, it can be with Aloe juice. Then on a glass of water before each meal. 5 meals - there are already 1 liter. It is recommended not to drink water during consumption and at least 40 minutes later, otherwise the effectiveness of digestion and the absorption of food decrease.
What refers to "water":
- Water with lemon.
- Water with football.
- Herbal decoctions and infusions.
- Mor without sugar.
- Green tea of the second and subsequent blocks.
Coffee and black tea are not here.
Adequate nutritional method
Cocktails and protein products work perfectly. But if there are in the evening, there will be no results. The meal mode is important. Ideally, these are 3 basic meals and 2 snacks. Sunnings help not to eat too much in main meals. Recommendation: Change dinner with a snack. That is, four days to eat closely and in the evening - a light snack.
A balanced breakfast is required with proteins: porridge with an egg, with a piece of cheese. How to eat to lose weight: fractionally, regularly. The last meal no more than 3-4 hours before bedtime.
Body cleaning delight
No metabolism will begin with a large number of toxins in the body. Only by purifying it from toxins, parasites, metabolites, will it be possible to talk about excess weight discharge.
The body is intelligent. If there is an overload of poisons, it will not allow you to plant the liver and kidneys for beauty reasons and will do the right thing.
Getting rid of extra kilos is the breaking of the adipose tissue with a large emission of decay products. Must be withdrawn. First of all, the liver will be removed. This is one of the reasons for the rebirth in fat hepatosis, if the liver is not prepared.
Provide regular stools. The goal is twice a day. Help yourself with water, fiber, if necessary - laxative. If there was no independent chair during the day, take 2 natural laxist capsules at night.
Physical activity for weight loss
Now a fashionable panacea-gym, fitness centers, cycling. It should be understood that even the most correct and effective physical activity does not help to reduce weight. It gives muscles in shape, but the weight does not train. Only a competent combination of a physical training diet helps in this.
A big question is if physical activity will help reduce weight 2 times a week. It is necessary every day.
Excursions, refusal of the elevator and so on - spontaneous daily activity. And if you add suitability for it, everything will work. If a person sits in the office all day, he goes down to the elevator and goes to the gym 2 times a week, this "physical activity" will not lead to health.
If you do not increase physical activity to 10 thousand steps per day, from fitness only 2 times a week - there will be no health.
P. S. If you carefully satisfy all the recommendations above a nutritionist for proper nutrition and lifestyle and the weight is underway, we advise you to pay attention to the endocrine system. Sometimes it is not just enough to eat well and give adequate physical activity to get rid of extra kilos. I would like to add that no diet will replace common sense. The problem of overweight is the problem of lifestyle. And a change in lifestyle does not require a month. Therefore, do not torment yourself, do not drive into the painting, do not punish yourself for the fact that from this Monday you have not started to conduct a sort of perfect lifestyle.