Nutritionists recommend constant monitoring of your weight. But not everyone succeeds. The extra pounds can grow for months or even years, and then people “suddenly” need to get rid of them urgently, such as losing weight before the summer or exercising quickly after the holidays. . . . In either case, you need an effective and safe health "quick method" to lose weight.
Why is a person getting fat
Usually, a combination of two factors leads to overweight: excessive food intake, sedentary lifestyle. Others, less significant, are added to these components. Diet imbalance, poor eating habits, malnutrition. . . .
There are, for example, many office workers at risk. They do without hot liquid snacks throughout the day, and in the evening they have a hearty dinner. A violation of the diet is usually characteristic of a modern active lifestyle person who constantly lacks time for his or her health.
Many people recover when they experience stress or depression. In such moments, a person needs to calm down somehow, to find a source of positive emotions. And often delicious food (not always healthy) becomes such a quick source of positive. Man "grabs" problems - and as a result, he gets thicker. Prolonged depression can gain 20 pounds, 30 and even 50.
Some people get fat even on a balanced diet: due to some chronic diseases or metabolic disorders. The most dangerous disease characterized by being overweight is diabetes.
How to lose weight correctly
There are some basic principles of proper weight loss at home. By following them, you can quickly get rid of excess amounts without compromising your health. First of all, it must be remembered that many of the foods we consume on a daily basis are particularly harmful to the figure. Such products include all kinds of smoked meat, sausages, cakes, fried and boiled potatoes, sweets. All this is desirable to avoid diet or reduce the consumption of the listed products to a minimum. Thus, instead of traditional factory sweets, which contain a lot of harmful additives without sugar, it is better to consume fruits and dried fruits in moderation.
Another important principle is partial nutrition. Instead of eating a heavy meal two or three times a day, it’s worth splitting 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 some cottage cheese. The snack should not be a chocolate bar, a fast food sandwich or pastries.
Breakfast - Not to be missed. It should contain protein and carbohydrate foods. Lunch may be satisfying enough, but overeating should also be avoided during it. Dinner is best divided into two or three dishes. You need to drink plenty of clean water (30 milliliters per kilogram of weight) during the day. A glass of water or kefir will help relieve hunger between meals.
Adjusting your diet in this way would be nice to increase your physical activity. If it is not possible to visit the gym regularly, you can take time for walking (even short walks will bring serious benefits) and / or do basic exercises at home. If only the listed conditions are met, it is quite possible to lose 1-1. 5 kilograms or even more per month, as well as significantly improve health. And - it must be remembered that no diet pills can replace a normal healthy lifestyle.
Benefits and Necessity of Physical Activity
Technological advances to make everyday life easier, to free up as much time as possible, have resulted in the majority movement becoming unacceptably small. Instead of using our free hours for walking, sports, traveling and playing with children, we spend them mostly on computers or TVs. This causes a number of physical condition problems: muscle weakening, and blood flow intensity decreases. . . this results in nutrient deficiencies in the systems and organs, reduced immunity and, of course, the emergence of overweight.
Physical activity that compensates for a lack of body movement can be completely different and unlike each other. You can do it at home, in the gym, on the water, on the mountain, in the snow - in nature or on the street. Workouts can be intense or extremely simple exercises. The choice depends on a person’s lifestyle, physical fitness, age and preferences.
The type of exercise is always chosen individually, but the safest and most dynamic is to train in the gym under the supervision of specialists. Different sets of exercises are chosen for a man and a woman. The initial human weight is also taken into account: you yourself understand that there is a difference between training people, one of whom needs to lose 30 kilograms and the other of 10.
Exercise is invaluable to the cardiovascular system. The heart muscles become stronger, the vessel walls become more elastic, which prevents the development of thrombosis and varicose veins, and the pressure normalizes. In addition, during exercise, the body is saturated with oxygen, which improves the condition and function of all organs.
Sport improves the physical shape of the body, makes it stronger, more enduring, more attractive. With regular loads, a person becomes more agile, coordination improves, lightness and grace appear in movements. At the same time the extra pounds pass, the body becomes slender, fit. There are other benefits: exercise increases immunity, helps to normalize hormone levels, helps maintain a happy state of mind, eliminates sleep problems, and so on. The main thing is to calculate your force correctly by choosing the right load option for you.
How many pounds can you lose weight?
The answer depends on the following important factors: initial parameters, lifestyle, health status. If you are overweight, have a moderate to severe obesity, the process can progress fairly quickly for a while. The more overweight it is, the easier it is to "dissolve". The hardest part is getting rid of the last 6-8 kilograms or normalizing a body that is only slightly "fat-covered".
Excess fluids are lost in the first week of weight loss, weight can be lost by 3-5 kilograms. The more intense the workout, the higher the weight loss efficiency. With minimal physical exertion, a person becomes lighter by releasing excess fluids by about 1 to 1. 5 kilograms per week. The right nutrition program chosen by a specialist will significantly speed up the weight loss process.
During a run or intense workout, you burn about 400 kilocalories in half an hour. It weighs about 45 grams. But the process only starts 20 minutes after the start of the workout. If you start it on an empty stomach and your body has just not received any calories, the subcutaneous fat will start to disappear from the first minute, but doctors do not agree with this possibility. When calculating weight loss during daily exercise, you need to remember that if you do not follow the principles of proper nutrition and consume too many high-calorie foods, even the most active physical activity will not lose weight, but will only help a person not recover too quickly.
Who loses weight and how much
The speed of the process depends on the initial weight, age, diet and exercise options, and health status. People under the age of 30 who are overweight by more than 25 kilograms and who have started active sports are more likely to lose weight. They can lose up to 7 pounds in the first week. In the second week, the result can be from 2 to 5 kilograms. In addition, the process slows down, but if you are overweight, about 2 pounds will disappear in a week.
The most difficult weight loss process occurs in people who are slightly overweight, over 40 years old. Reviews of people engaged in their physical form show that in 1-2 weeks of weight loss, in this case, the weight decreases by 1-1, 5 kilograms, in 3 and 4 weeks it will go about 500 grams.
Weight loss records with strict diets
Records are set by people who are overweight. Some of them make it to the Guinness Book of Records twice: first as the highest weight holders and then as weight loss record holders. Pennsylvania resident Rosalie Bradford weighed 544 pounds and got rid of 415 pounds in 6 years. Mexican Manuel Uribe weighed 587 kg, but in 7 years he lost 400 kilograms with the help of a therapeutic protein diet.
There are times when weight loss is very fast. American Carol Wright managed to lose 130 kilograms in two years: despite initially weighing 200. Her compatriot David Smith lost 7 kilograms a month before losing 180 kilograms out of 285.
Heavy diets: benefits or harms
A strict diet means a sudden decrease in daily calories. A special plan with a daily diet of 500 to 700 kilocalories is calculated. Following this diet, the weight decreases very quickly: up to 1 kilogram per day. This is the only advantage of such methods. There are many more disadvantages to strict diets:
- exacerbates chronic diseases of the gastrointestinal tract;
- may develop diseases of the digestive system;
- deterioration of skin, hair, nails;
- Deterioration of a psychoemotional state caused by a lack of nutrients.
Another disadvantage of strict diets is that they rarely lead to long-term results. After the stress that the body experiences during the diet, losing pounds quickly recovers, making it quite difficult to maintain a new shape. Should you resort to such unreliable and dangerous techniques?
Top 5 30 Day Rules
You can lose weight noticeably in 1 month. To get the maximum effect and not harm your health, you need to follow a few simple rules.
Drink water
Start the morning with a glass of clean water. Drink again and drink water all day. For work, study, walks, trainings - you need to take a bottle of water. Need to drink - at will, out of thirst, immediately. Drinking often will quickly become your new healthy habit. Water balance is very important, and water helps to temporarily eliminate the feeling of hunger.
Eat right
In order to actually lose weight in the long run, this process must be based on a balanced diet, not on any diet. To do this, overweight people should radically change their eating habits. Some who decide to switch to proper nutrition follow its principles only in part. For example, they prepare healthy breakfasts and dinners themselves and snack on unhealthy, high-calorie foods throughout the day. However, it is these snacks that can negate all efforts.
Eating right does not mean giving up fatty fried foods altogether, but it is better to replace them with fried or boiled steam if possible. Use pastries as little as possible during the holidays, and try to replace them with fruit (dried fruit) in everyday life. It is also desirable to reduce the consumption of regular store bread and it is better to eliminate it completely.
Monitor mode
Extra pounds are the result not only of excessive calorie intake, but also of malnutrition, sleep disorders and especially stress. If you choose the most comfortable daily routine, providing time for all meals and sleep, then strictly adhere to it, you can both speed up the weight loss process and significantly improve the quality of life.
Move!
Man has to move. It has already been mentioned that when losing weight at home, it is necessary to organize visits to the gym, jogging or classes. It is also not possible to sit still for long periods of time. During the work day, if the activity is not related to physical activity, you should get up and warm up every half hour. It is best to walk whenever possible. It is also not possible to sit in front of the TV for hours at home. For some, it may be a good choice to have a dog to walk with twice a day, regardless of holidays, weekends, and seasons.
Useful Products
Fruit is essential for a balanced diet. Fermented dairy products are considered an important component: kefir, yogurt, fermented fried milk (low in fat). The most calories are lemons, watermelons, grapefruits.
Protein is essential for body health. Low-calorie seafood is especially useful. The lowest calorie content is in pollock, cod, squid. Meat - veal is recommended. Useful proteins are found in beef liver, kidneys, heart.
Healthy Eating Options
A healthy diet should be enjoyable. Otherwise, it will be too difficult for anyone to follow its principles. With this in mind, nutritionists offer the following breakfast options:
- oatmeal (200 grams) + banana; cottage cheese
- (200 grams) + banana;
- Take grapefruit, raw apple or baked apple with cinnamon instead of banana for any of the previous two dishes;
- brown rice (200 grams) + banana;
- rye bread toasts, peppers, salad, 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 cocktail;
- 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 + fried red fish steak.
Dinner options:
- omelette with vegetables in the oven;
- curd stew with dried fruit (200 grams);
- stewed vegetables (200 grams) + chicken fillet (100 grams);
- fish or chicken cutlet + steamed vegetables.
Expert opinion
In general, there are only two ways to lose weight.
The first focus is on the result. A person begins to constantly think that he is losing weight, giving up the usual delicious food, forcing to exercise, experiencing other difficulties: all because of weight. Such people often get on the scales and are very disappointed if they don’t see the numbers they want. This attitude 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 from joy and ceases to control his eating behavior again. And it immediately affects its weight and volume. Often, people in this situation gain extra pounds even faster than they lose. It often happens that fat is placed on top of the previous one. This is extremely frustrating because of the "results" and encourages them to take on new feats. They again severely limit their diet, achieve victories again, celebrate them again, gain excess fat again, and get angry with themselves again. . .
Another approach is a person's decision to change their lifestyle in general: to become active, healthy, strong. In this case, everything happens during an emotional uplift. After all, the goal is not the weight loss itself, but the new opportunities for the full-fledged person that it opens up. With this method, no matter how many grams or kilograms were spent per week. So it is obvious that with proper nutrition, the physical form will sooner or later return to normal. Harmful foods lose all attractiveness, and physical activity, by contrast, begins to pull because it provides one’s pleasure.
In this case, in order to control the process of weight loss, it is enough to determine the basic parameters of a person until the beginning of his new life - then compare the new indicators with them about once a month.