The article contains the simple tips of a nutritionist, who will teach how to eat properly to lose weight, general recommendations, the most common mistakes and errors.
Why is fatCause of overweight:
Almentary (from Lat. Alimentum - Food, Nutrition) - This is what we have through the mouth. In 95% of cases, we eat the problem.
Endocrine disorders are found in 3-4% of cases.
Different 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 compared to our energy costs.
The cost of energy goes in two ways:
BX. How much our bodies spend to rest (lie, sit, watch TV) to support its life. Energy consumption is individual. It is calculated: women 0, 9 kcal/kg, male 1 kcal/kg weight.
Physical activity.
When the main exchange increases:
When recruiting muscle mass.
In stressful situations.
With an increase in body temperature and environment (bathing lovers).
With positive growth.
Reduce metabolism:
Year old. Our mission is to maintain metabolism due to physical efforts.
Breastfeeding.
Endocrine disease.
Starve. All hunger diets.
The formula for calculating the magnitude of the main exchange (WHO), where M is body weight:
When a person eats more than spending, the excess calories occur. For example, to eat 200-300 kcal is very easy. They are in such products that we do not handle food.
Who believes it is very bad when drinking a glass of milk? This is the same 300 kcal of energy, meaning half of the chisburger or hamburger. Milk, kefir is also food. Very often a glass of Kefir is considered a diet product. But if this glass beyond the diet, it has exceeded the calories.
Violation of a dietTypes of violations of the energy regime are found in 60% of overweight people:
Food for the company. For example, a woman has dinner at five o'clock. The husband came to nine o'clock at night. The wife eats the second dinner for the company.
"Drunk food". Stress, replacing love with a delicious product. The line stimulates the morphine areas in our brain, like medicine. Hands, like a drug addict and an alcoholic, with this joy. No need to read, go to the theater, participate in sports, build relationships, find funny sources. He took and ate. You love yourself in a minute, then you hate it all night.
Restricted disorders - "Diet depression". It is found in people who are dieting at all times, limit, go to bed with thoughts about food. Such people cannot stop, have achieved good things. In fact, a painful weight loss effort gained to eat cakes and rolls. The habit of appropriate food behavior is not developed.
Paroxysmal disorders. For example: "night female monks". An uncontrolled attack of excessive eating. Suddenly I want - attack food and can no longer stop.
Regarding night food: Average milestone should be at an average of 3 hours before going to bed. This does not mean that if you go to bed at one morning, you can eat at 10 pm. It is necessary to start from the time when normal people should go to bed. That is, 11 - 3 = 8. Ideally, the latest meal is 8 hours in the evening.
In life, everything is different from the ideal situation. It is necessary to seek compromise. For example, leaving free calories on a glass, something protein. Even if you don't sleep, your body sleeps. The food was not completed, we gave him twice the load, creating stress.
Excess weight leads to a large number of problems.
Often you can hear the phrase "I have no money in the diet. " The presence of excess weight requires more money and invested at this time and in the future for 10-20 years. All this is based on the psychological discomfort, reducing the quality of life.
How to determine if there is a weightDeadly quartet:
The circumference of the waist. Men have more than 94 cm, women have more than 82 cm.
The level of sugar when hungry is more than 5, 5 mmol/l.
The pressure level is over 120/80 mm Hg. Art. (135/85 in respectable ages).
Cholesterol level is more than 5 mmol/l. Triglyceride more than 1, 7 mmol/l.
If at least one of the indicators are increased, the risk of death increases by 10-15% in the next 10 years (and if all four, then up to 60%).
3 light indicators when you can measure yourself and understand whether there is excess weight.
Body weight index. BMI = Weight (kg) / height (m2). The cost of mass to grow in a square. The target is up to 25, 25-30-over weight, 30-35 obesity I, obesity ratio 35-40 of level II and obesity pronunciation. But there is a disadvantage - the composition of the body is not taken into account. A bodybuilding athlete and a fat person will have the same body weight index.
The perimeter of the waist is compared to growth. The circumference of the waist should not be higher than half a height.
The circumference of the waist to the circumference of the thigh. The waist is measured 2 cm on the navel.
How much time it takes to maintain its weight so that it becomes your main and the body's metabolism is adjusted for it.
If you have achieved the desired results in 2-3 months (your goal is 5 kg) and relax, return to the old lifestyle, the weight will return. It is necessary for at least 2-3 months to consolidate successfully. On average, as much as they achieved, a lot and you need to fix it. After that, the weight will strive for a new standard.
How to lose weight at homeMain instructions:
Psychological mood desired and yourself. You need to bring your weight to normal.
Reducing daily diets currently have 500-600 kcal.
Create the most balanced diet of protein, fat, carbohydrates, vitamins and minerals.
Adequate and complete oral diet.
Compliance with diet and rules.
Organize body detoxification.
Support for the nervous system.
Full physical activity and sleep.
Normalization of endocrine balance. Especially for those who fail in the previous points to achieve positive results.
Reduce caloriesHow can you reduce the calories in the diet:
Review the calories of the food we eat. Choose better calories. It is better to eat an apple, not an apple cake. Better nuts, not almonds in chocolate. Porridge porridge, not scales for breakfast. Meat, not sausages. Water, not juice and soda. Use the most useful products.
There is no diet. At all. There is no diet cake. Even the most accurate cake on the painting cheese is mainly a cake, not cheese.
Replace a meal with a cocktail with your taste.
Stevia replaces sweets for those who cannot give up sweets.
Vitamins and minerals to lose weightRock underwater. With the reduction of the calories of the daily diet, the beneficial nutrient line is always reduced.
If nothing is done with this, you will get:
Great -being.
Listless.
Indifference.
Bad mood.
Reduce metabolism.
Problem.
This often feels girls sitting on diet. You need to sit in a diet that you can sit for a lifetime. It is also necessary to enrich the diet with vitamins and minerals.
Once you have chosen useful products, enrich the diet with all the construction materials for the body - your cell to participate to be added and do not send signals to the brain but it is hungry. If she lacks at least one something, the cell will send signals. After that, it is difficult to resist temptation. Eat at least something! I do not have enough vitamin A, vitamin B. group "
Food should be full. We pay special attention to minerals. With decreased body weight, they often talk about protein, fat and carbohydrates, and rarely about minerals.
There are some minerals, no harmony is impossible:
Chromium. 70% of people with overweight are not enough. Patients with diabetes in 80% of cases have a clear deficiency of a trace element. Chrome is responsible for carbohydrate metabolism. Lack is one of the reasons for the development of insulin resistance. Chrome promotes fat treatment into carbohydrates, burning fat. Reduce cholesterol. Participate in muscle work, making them stronger.
Iodine to maintain the normal function of the thyroid gland.
Calcium. Accelerated metabolism. Improve the function of muscles, nervous system and reduce cholesterol. It is part of calcium hormone, the processor of fat into energy.
To get a daily calcium dose, you need to drink a liter of milk or a liter of kefir, or eat 1 kg of paint cheese every day. But with the calories of these products, we don't need more than one glass. And it is not really a kilogram of painting cheese that can be eaten every day.
Most calcium in cheese, sesame seeds, nuts. These are very high products and they must be limited to 30 grams.
Without a supplement in the form of dietary supplement, it is almost impossible to compensate for calcium deficiency.
The correct oralHow to drink water. In the morning, we woke up, stood up, drank 1-2 cups of water when hungry. And better with chlorophyll, you can with lemon, maybe with aloe vera juice. Then on a glass of water before every meal. 5 meals - 1 liter existed. Should not drink water while eating and at least 40 minutes later, otherwise the effectiveness of digestion and absorb food decreases.
What is related to "water":
Water with lemon.
Water with calcium.
The decoction and transmission of herbs.
Mors without sugar.
Green tea of the second and next blocks.
Coffee and black tea are not here.
Appropriate nutritionCocktails and protein products are perfect. But if there is them in the evening, there will be no results. Meal mode is very important. Ideally, these are 3 basic meals and 2 snacks. Sunnings help not eat too much at the main meals. Recommendation: Change dinner with a snack. That is, at four days to eat tight, and in the evening - a snack.
A balanced breakfast with protein is required: porridge with an egg, with a piece of cheese. How to eat to lose weight: often, often. The last meal is not later 3-4 hours before going to bed.
Clean the body to lose fatWithout metabolism will start with a large number of toxins in the body. Only by cleansing toxins, parasites, metabolites, will be able to talk about excess weight discharge.
The body is smart. If there is overload of toxins, it will not allow you to grow liver and kidney for the benefit of beauty and will do the right thing.
Eliminating additional pounds is the incident of adipose tissue with a large amount of product decay. They need to withdraw money. First of all, the liver will be removed. This is one of the reasons for the regeneration of fatty liver disease, if the liver is not prepared.
Provide frequent fertilizer. The goal is twice a day. Help me with water, fiber, if necessary - laxative. If you don't have independent chairs during the day, take 2 natural liquid capsules at night.
Physical activity to lose weightNow is a fashion medicine, fitness center, cycling. It should be understood that even the most accurate and effective physical activity does not help lose weight. It gives the muscles suitable, but the weight is not trained. Only the competent combination of a physical training diet helps in this.
A big question is whether physical activity will help lose weight twice a week. It is necessary every day.
Go hiking, the rejection of elevators, v. v. - Daily activities spontaneously. And if you add physical strength to it, everything will happen. If a person sits in the office all day, he goes to the elevator and goes to the gym twice a week, then such physical activity will not lead to health.
If you do not increase physical activity to 10 thousand steps a day, just need to exercise twice a week - there will be no health.
P. S. If you carefully perform all the above recommendations of a nutritionist for nutrition and appropriate lifestyle, and the weight given, we recommend paying attention to the endocrine system. Sometimes it is not enough to eat properly and provide enough physical activity to remove additional pounds. I want to add that no diet will replace the common sense. The problem of overweight is a lifestyle. And a change in lifestyle does not take a month. Therefore, do not torment yourself, do not drive into the framework, do not punish yourself because of the fact that from this second, you did not start having a perfect lifestyle.
