Your weight exceeds the normal 20 kilograms? This is, unfortunately, not only does not look aesthetically pleasing, but also poses a threat to your health. In this situation, you have made the right decision - to lose weight. Load weight is easy, but in order to clear his effort will be needed. Our site will help you understand the intricacies of power, make weight loss plan and fix the result. All you need perseverance and persistence in achieving their goals. And remember: half-measures - polurezultaty therefore have to give all your best.
Thus, the main causes of obesity are as follows: improper meals, daily daily (over time) the excess of calories needed for the body, lack of physical activity. However, being overweight may be the reasons associated with certain diseases, there is required a visit to the doctor. If the doctor "bless" you in losing weight, then go ahead.
Let's try to make the base and power supply circuitphysical activity. I note that rapid weight loss will result in deterioration of health, and only short-term results. Unfortunately, easy go - it's easy.
Correctly place the goal
Optimally and health benefits will be gradual, but steady weight loss, while building healthy habits.
The calculation: you have 20 extra kilos, if you lose weight at a pound a week, this month you reset 2 kilograms, and will get rid of all 20 for 10 months. As you can see, the goal is attainable, especially when you consider that you load up their "surplus" longer.
Of course, you can lose weight and in the past month. My friend made it through three weeks of starvation, but in a specialized clinic and under the supervision of doctors who regularly handing over analyzes.
Power plan: what, how, when,
We consider in detail the power circuit. First calculate daily norm of calories necessary for weight loss. There is a simple formula: if you need to lose weight, your weight in kilograms multiply by 25 calories. Example of calculating the daily rate of 85 kg x 25 = 2125 kcal kcal. Accordingly, if you lose weight, it is necessary to recalculate calories. Thus, the loss of weight of 10 kg, the rate is as follows: 75 kg x 25 = 1875 kcal.
It is important to observe their daily norm, rather than thethe principle of the five days I was losing weight, and come off at the weekend. This behavior will not lead you to your goal, be patient. Count calories on a daily basis, before they eat, rather than after. To do this, plan your diet for the day ahead, spread the cooked food into containers and eat only what you plan.
Eating should be fractional, small portions, fiveonce a day, at the same time. There should be three main full meals, two snacks of fruit and at night you can drink a glass of kefir. A full meal - it is a choice of meat or fish with vegetables, porridge with vegetables (you can with fruit) or cottage cheese.
Remember the right combination of products: carbohydrates strongly align with proteins. There is a category of so-called neutral products, so they can be combined individually with proteins and carbohydrates separately. For the neutral group includes all vegetables (except potatoes), fruit, mushrooms, dairy products. Also here are not subjected to heat treatment of proteins and fats - eggs, unsalted fish, sushi.
However, for those seeking to lose weight, you need tocompletely eliminate the harmful fast carbohydrates and minimize the amount of slow. For harmful carbohydrates include sugar, candy, confectionery, products made with white flour (bread, pasta). To be useful - cereals, fruits, vegetables, bread, bran.
All food should be low fat - you have enough of their fat reserves.
It is known that our food is composed of protein, fat,carbohydrates, vitamins and minerals. So as not to undermine the health diet, eating should be a rational and balanced. Menu for the day should include all of the above components.
Significantly reduce the caloric content of foods can be due to cooking. A much smaller number of calories in foods that are baked or decoction.
On the way to the cherished weight, do not succumb to such advice, "Eat what you want and grow thin" here or there, or to lose weight - no middle ground.
While you are in the process of losing weight, bannedalcohol. Drinking, the person ceases to control your appetite, and the amount of food eaten exceeds all acceptable norms. In addition, virtually all of the alcohol is very calorie. If you can not help sometimes allow yourself to one hundred grams of dry wine.
Drink clean water
Man on 70-80% consists of water. So do not forget to nourish your body with water during the day. Make it a rule, every morning on an empty stomach to drink a glass of water, and within 15 minutes you can have breakfast.
Personal experience: when I'm not hungry, but I want something to chew on, I drink water and help. This advice I received from the doctor, he explained, so the body signals to us that he was dehydrated, and we instead of drinking, start there.
On Charging is!
Unfortunately, exercise is very burnedlow in calories, so still a key point in losing weight there are limitations in food. But the exercise will help us to strengthen the muscle corset and warn sagging skin. Plus - it is an invaluable contribution to their health and beautiful form. A set of exercises should include a strain on all muscles of the body. Lose weight in a particular subject area is not possible. Effective charging should last at least half an hour every day, and, if done correctly, you sweat. More you walk or jog.
This does not work
Do not be fooled: all kinds of belts for slimming, special trainers, strengthening press while you are watching TV - it's a waste of money. You personally know the person to whom it helped? You saw the result?
Be careful: all kinds of drugs for weight loss can greatly undermine your health. The manufacturer does not always indicate on the packaging of the full composition of the drug. The harm from its use significantly, but the benefit is questionable.
Our website wants you to persevere in your goal, losing the extra weight.