Most commonly, approaching the mirror at home, again dissatisfied with our reflections, we finally decided to take on our weight as soon as possible, remove our swelling stomach, and become a slender, beautiful and attractive person again.
Beautiful, put on your favorite dress, which used to be right or shirt, for some reason the waist becomes small at the waist and the buttons on the belly stop, which is our natural desire, parallel to another service.Not only will we become slimmer and prettier, but we will also reduce the risk of obtaining multiple serious illnesses and add additional life.
Therefore, according to statistics, life expectancy for women of the same age is different, a lifestyle, but different weights (over and normal) are about 5 years!So if you are too big, we will urgently start losing weight and reducing the volume of our abdomen!However, in order not to harm your health during weight loss, you need to know some of its rules that cannot be violated by any means.
For those who don't like to read a lot, I will introduce the main points on the question:
- What do you need to do to lose weight?- You need a correct, balanced diet with some limitations in calories and moderate physical exercise
- What if I want to lose weight quickly?- Fast weight loss means strict calorie restrictions.This is harmful to health and reimmigrated the entire organism's work.After returning to the previous diet, the weight increases at twice the rate
- I weigh a lot.Can I lose weight?- Dietologists will tell you a range of other measures to lose weight for proper nutrition and physical exercise.
How to lose weight
Let's explore the theory.First, you need to determine which weight category you are in.This will help understand whether the main measures of weight loss (proper nutrition and physical exercise) require additional medication.Otherwise the weight would be so high that only surgery could reduce it.
A weight category with mathematical accuracy will help determine the body mass index (BMI).BMI is the most convenient and accurate measure for evaluation of body obesity level, and is calculated by the formula: body weight (kg), divided into height (M), and erected in a square.(For example: weight -100 kg, height -2 meters. BMI = 100/22= 25)
existBMI 18.5-29,Everything you need to remove stomach (if any) independently at home and lose weight is diet, proper nutrition and physical exercise.We will discuss everything in more detail later.
existBMI 30-39Appropriate nutrition and physical exercise are also required, but with this weight, it is worth considering the help of medication.What’s important: All medications have side effects, so only the doctor can start taking and choosing the medication itself to make a decision.
existIMT 40 or more.People believe that after such a weight, it is no longer possible to lose weight by yourself.In this case, in the absence of contraindications, the doctor will resort to the help of horizontal surgery.With its help, weight loss reaches 50-70% in the next two years.Then support it with all the same diet and physical effort.
We are moving towards our goal
If you notice, in our calculator BAMOIL, results equal to several months can be issued when the prognosis of normal weight are reached.That said, weight loss - the process is long, and to "don't drop" first, please determine yourself a good reason that will allow you to keep the path you selected.This is the first actual move you need to start losing weight.
Get rid of health problems and extend the years of life, become more beautiful and capture the joy of the opposite sex, become a role model, follow relatives.Write your reasons in the comments, because you won't back down and you will move gradually towards your target.
Step 1: Appropriate nutrition.How to lose weight correctly
Regardless of BMI, there are two general points for everyone who decides to remove the stomach.The first of them is diet.That is, now you have to control your diet and what is most important.It is necessary to make the energy consumption supported by the human lifespan more than the amount of energy brought by food.
Make sure to have breakfast.Thus, the hormonal system gains the desired mood of the day and reduces the risk of obesity development.On the contrary, those with habits are at a high risk of obesity.For those who rarely eat but try to swallow faster right away.
Research will not stop, and scientists have been studying how to eat and when.Under supervision, there are thousands of people in certain nutrition.Doctors look at their hormone behavior on other tests and metrics to track the endocrine system’s response to calorie intake.
We count calories.How many calories are needed every day to lose weight
So, in order to start losing weight, you need to limit your calories.This is the main basic principle!Of course, if you are not working in heavy production, you need constant physical stress or you don’t need a professional athlete.Then in normal mode, 300-500 kcal per day will definitely not be able to do it!
First, we determine the energy costs required for the body's life support.
1 Method: From the table, calculate energy costs based on your gender and age, choose values, given our usual physical exercise and the cost of digesting food, we get what we expect.Link to the table and the calculation table below.
2 Methods: Simpler, faster, but approximate.For life support per kilogram, we multiply the weight by 22 kcal.Suppose I have 80 kg * 22 = 1760 kcal.So if I would eat 1760 kcal products (foods) that day, I wouldn't lose weight and wouldn't gain weight.
But our goal is to lose weight and eliminate the stomach!A person, in order to lose about half a kilogram per week, needs to shorten 500 kilograms per day.That is, it is necessary to reduce daily diet by 300-500 kcal.My daily diet should be 1260-1460 kcal and the rest of my body will be made from fat reserves in the stomach.Look, we lose weight!
That won't happen, as if you thought you had a small amount of calorie porridge, but you didn't consider it with a few tablespoons of sugar and a good piece of butter.In total, the porridge is 500 kcal.We will then drink sweet tea with delicious cookies and our breakfast will pull at 1000.The same thing happens at lunch and dinner.At the end of the month, standing on the scale, we would be surprised: “Why don’t I lose weight?”
Eat this to lose weight?We follow the composition of food
It is also good to control the composition of the food.Balanced and diverse nutrition must meet the needs of the body.Here, everything is important for protein, fat, carbohydrates and fiber – the foundation of our food.Micro elements, vitamins and various biologically active substances should also be present in the diet.
- Replace animal fat from vegetables and fish and seafood
- You need to eat enough fruits and vegetables
- It is necessary to use fiber every day
- Priorities should be poultry, fish and veal meat
- Ensure that low-fat dairy products are included in your diet
- Nuts, seeds and whole grains
Enemies of normal weight.Sugar, salt and alcohol
We lose weight again because under the influence of limitations and self-difference, we have the opportunity to develop appropriate nutrition habits next time.For automation, understand what can be used and in what quantity and in any way it is impossible.
For example, during your diet, you need to protect yourself from alcohol.The product is high and has a strong appetite irritation.We didn't notice how to eat a large chunk of potatoes under the snack.It can never eliminate the stomach.For the rest of the time, you can't stop drinking one glass of alcohol every day.
In any case, our weight loss is not when we get rid of the extra pounds:
- Salt food
- Thanks to the large amount of salt, you can also eat sausages, sausages, hams, purchased dumplings and other finished semi-finished products.
- Add sugar
- Sweet carbonated beverages and all juices are prohibited
- Sweet pastry
- Trans fat is dangerous!Sausages, ice cream, pastries purchased, fries, cookies and other delicious muds - we forbid ourselves!
- fast food
I know all of this food is constantly present around us, so it is impossible to avoid it.But the main purpose here is that the one-time consumption of this product will not become constant and will be harmful to nutrition.A little bit, sometimes you can.
At the same time, we are losing weight and for us, it’s important how many calories we eat.Every day, we should not exceed 1800 kcal.And if you continue to eat sweet, salty and other high contents of foods, then 1800 kcal will type at noon and life in the afternoon will be very difficult without food.
Diet should be safe
The above is also diet.Limit the number of calories 1500-1800 per day per day and eat what you like.Your weight can be almost the same as other diets, while the calorie limit is fast and is often unbalanced in the necessary nutrients, the so-called monomedia.
Bellless, shameless, protein or carbohydrate - Everyone has their own dangerous health consequences.Some people worsen hair, skin, and nail conditions, leading to hormonal diseases, metabolic diseases, depression, and constipation.The British Association of Dietologists recognized Dukan and Gudida's most famous diet, the worst, imbalance and adventure.
Nutritionists’ greatest confidence is the Mediterranean diet.It does not rule out all the necessary macro elements, focusing on fruits, vegetables and seafood, poultry, olive oil (well, about it), light cheese anda littlered wine!I like!
Step 2: Physical exercise
The second prerequisite after limiting calories is physical exercise and exercise.Not only did they burn hundreds of kilograms, we spent physical exercises (hands, legs, tilts, squats, walking), but somehow reconfigured the hormone system to be large energy consumption (sweating, breathing, calorie release).
Therefore, physical exercise will greatly reduce the time to lose weight in the target.Take advantage of any opportunity to move!Please do not use the elevator at home and climb the stairs.Do you live high?Well, at least go up to the third floor and call the elevator!
Go, open the ventilated windows and close in another room, and vice versa.Sitting on a TV or computer, don't ask you to bring a cup of coffee, but go by yourself, you can eat it ten times along the way.It means to include as much physical exercise as possible.
This is a huge driving force for making part of the exercise a life
I repeat: It turns out that physical fatigue can prolong life!
Aerobic load.Weight loss exercise
To remove the stomach, the exercises in "in-printing" are not enough.First, it is necessary to connect basic exercises, which can also exercise abdominal muscles and have a general enhancement effect on the body.When executed, we focus on the muscles prepared by the press.
- "Squat." Legs on the wide shoulders, hands in front of you.Squats to level, while the back of the thighs are parallel to the floor level, not necessarily.20-50 times
- "Pushups." emphasizes lying.Man: Legs on socks, woman: knees.We bend our hands to our elbows, lower our bodies parallel to the floor, and then cancel our hands and return to our original position.10-30 times
- Pull up to the man - on a fixed bar.You need to tighten your body 5-10 times.Women can do "horizontal pull" and pull up on the low-level pole.
Increase physical fatigue in fresh air.Fast walking is more important than jogging, and more cautiously knuckles.You can always find where to go.Go to the store, lightweight, with bag.Go to work, walk to public transportation.Just in the house of friends and friends nearby.
Therefore, certain metabolic processes were introduced to increase the metabolic activity of muscle tissue.For these processes, the body requires additional energy consumption.To this end, he used the accumulated reserves within and started burning energy 24 hours a day.