Uncontrolled weight gain, obesity, obesity - all are different names for the same problem. The name of it - and the excess weight, the increase has been associated with the lazy way of life and rational of the energy. The attempt to sit in the diet and gruelling workouts in the gym regarding inconclusive, when you want to lose weight a person has not set a clear goal. As you start to lose weight and how to change their behavior for the benefit of a beautiful figure - a new theme in our site.
The fundamental cause of a failed attempt to lose weight is the lack of goals and a good plan to achieve it. Always look for realistic goals. For example, if you want to lose 10 - 15 kg for several days before any important event, it is unlikely that you will be able to reset the as solid ballast excess fat in a short time. Also, and with more weight. Get rid of 30 kg or more, breaking up the slimming process in several stages, and inventing new goals in each victory.
We will talk about the plan. For the slip of paper with ingenious calculations was not cast, must be cast in an important document. There's expect, that in a week sure to be able to lose weight in 1 kg, and spell the weekly plan. If the arrow on the scale moves from the stripe, to prevent aging and obvisaniya of the skin optimally for the relief of each week, not more than 0.5 kg
The specialists do not recommend to rebuild in the calendar of diet, if not just around the holidays. A result that can hardly be achieved, since the abundance of food destroys any objective.
The essence of the motivation is in the subconscious of the configuration of itself in the weight loss. As soon as you realize all the abnormality of the situation (her face is still attractive, but the body does not go into favorite dresses, skirts, pants), remember, as much time is not devoted to sports activities and then compare that to a regular diet with the ideals of healthy eating, it will be easier to overcome the psychological barrier and to become closer to the normative weight of growth and age.
Before you start to lose weight, it is necessary to have a reliable evaluation of weight, that allows you to perform a simple calculation:
Bmi = weight (in kg) divided by height (translated in centimeters and constructed in the 2nd grade).
Example: with a weight of 100 kg, the woman has the growth of 163 cm (1 m 63 cm). Bmi-for she will be what: 100 / (1.63 * 1.63) = 100 / 2.66 = 37.6
With this indicator, go to your doctor and analyze the feasibility of thinning. Specialist in individually to tell what outcome bmi should be sought.
Before you visit a doctor measure the circumference of the waist. If the figure is above 90 cm in men, and in women of 80 cm, there is the risk of incidence of diabetes or cardiovascular pathologies.
To know as you start to lose weight or basic steps to lose weight, you must start with the sequence - make a journal and fit in all the products consumed per day, and the drunk liquid. Make marks along 5 - 7 days. Then, on the calorie count of the products to determine the potential energy of the usual will of the diet.
These data indicate actual consumption of energy consumed by the agency in the performance of various departments. Even if a night always sleeps in the body anyway spend of processes. In its execution it is required of some energy. The formula for calculating the physiological dissipation gives the exact knowledge of the amount of energy that the body requires daily.
They resolve mathematical problems on the morning after the weigh-in on an empty stomach. Journal of energy consumption is determined by the age criteria.
For women:
For men:
Next: with little mobility total figure multiplied by 1.1, when the intense sports and physical activities - in the 1.5. Moderately active to lose weight by your score on the 1.3. The final result showed that the caloric value of the diet, according to each particular case.
Take digital the result of the previous step and otminusuyte 20 - 30 %. Interests in accordance with the calories should not exceed 500 kcal. Raised calories you must enter the limits of 1100 - 1300 kcal. The value of less than 1000 is not valid.
If the calculation has given a value of more than 1100 - 1300, gradually, lower calorie, with the reduction weekly of 500 kcal. The sudden changes in calorie are hazardous to health. Therefore, only 500 kcal a week.
The recommended intake of fats to 25 % of the already known daily calories. Among them, the 8 - 10 % given to fats of vegetable origin of nature. Take an indicator of caloric density of the diet in the previous step and consistent divide between 4 and 9.
To facilitate the understanding of the topic. For example, you know that to lose weight you have all the days they are going to receive 1500 kcal. Part of the fat 25 % of total calories: 1500 / 4 = 375 kcal. Now 375 we divide it into 9, and we received 41.7 g of fat.
Ideally, when for each kilogram of weight of the human body represents 1 g of protein. Substances of animal origin in the mass must occupy not less than 55 %. If you are trying to keep the weight in the level of 60 kg, means each day you will need 60 g of protein. Of them animal protein - 33,
We interpret information in concrete figures, using an example of a diet with a flag of 1500 and receiving the results in the kilocaloras:
Protein products to lose weight it is preferable to the consumption of lean meat (bath of veal, beef, rabbit meat) and fish. The cottage cheese can be, low in fat (up 4 %), cheese-lower fat to 30%. Bird of the meat it is best to make with chicken breast. Kefir is useful to drink with fat content 0.5 - 1.5 %.
In the preparation of dishes of meat, remove visible fat. Forget the sausages, stew, subproducts, meats. Plant proteins in your diet, you can have up to a 45 %.
The substances in this category should be extracted in 25 - 30 %. Indispensable of the exclusion are subject to the sour cream, butter, sausages, fatty cheese, French fries, cakes, sausages, mayonnaise. From vegetable oils in preference to give the caterpillar european corn (corn oil, olive oil, rapeseed. The maximum number for a day - 1 teaspoon
Remember: only a gram of fat is you 9 kcal, that in 2.25 times more in comparison with carbohydrates and proteins.
The increased attention dedicated to the compression of the proportion of animal fats, published by the up of milk and meat. In the sea fish, the prohibition does not apply due to the high utility of the fat.
For the good slimming go to slowly digestible carbohydrates, that is to say, complex. Such are:
The recommended fruit is no more than 4 units per day.
Here the list of useful in the form of carbohydrates:
Total vegetables in a day can consume up to 500 g, which represents the 2-m good chunk.
Minimize or exclude food bananas, dates, melon, nuts, grapes. It is desirable to give up beer and other things of alcohol and any type of candy.
In order to organize a weight loss program was a success, increases in the consumption of energy through regulating the execution of physical exercises. The task of the sporting event of the acceleration of the metabolism, the optimization of the general welfare, and the reorganization of the nervous system and cardiovascular systems.
The classes, which help to combat the stench of kilograms:
Dynamic loads to nothing. It is important to practice regularly and with much pleasure. First, careful with the exercises for 15 minutes 3 € a week. Every week take it for about 40 minutes.
In the process of the courses is mandatory to monitor the pulse. Hold wrist joint of the hand and count the number of beats in the radial artery. After 15 seconds, remove your hand and multiply this number by 4. The load affect the frequency of the pulse. You must be a 70 - 90 % of the heart rate.
The maximum heart rate is calculated as: 200 age of the total number of years. For example, for the 37-years of age, heart rate during the classes should not exceed 163 ud/minutes
You now know how to begin to lose weight properly, with a great weight, and when done all the basic steps of loss of weight, you will see a hotel of the reflection in the mirror, slender and happy human.
