Nutritionists recommend constantly monitoring your weight. But not everyone can do that. Extra pounds can grow over months or even years, and then people "suddenly" need to get rid of them, for example to lose weight by summer or get in shape quickly after the holidays. And in each of these cases, you need an effective and safe "express method" for losing weight.
Why does a person get fat?
Usually a combination of two factors leads to the occurrence of obesity: overeating, a sedentary lifestyle. Other, less important ones, are added to these components. Diet imbalance, bad eating habits, irregular diet. . . .
For example, many office workers are "in danger". They do without hot liquid snacks all day long and in the evening they have a hearty dinner. In general, dietary violations are characteristic of a modern person with an active lifestyle and a constant lack of time for his own health.
Many people get better when they are stressed or depressed. At such moments, a person needs to calm down in some way to find a source of positive emotions. And often, tasty food (not always healthy) becomes such a source of quick positive. A person "grabs" problems - and gets fat from it. With prolonged depression, you can gain 20 kilograms and 30 and even 50 kilograms.
Some people get fat even with a properly balanced diet: due to a chronic illness or a metabolic disorder. The most dangerous disease that is characterized by obesity is diabetes mellitus.
How to lose weight properly
There are several basic principles for proper weight loss at home. If you stick to these, you can get rid of excess amounts quickly without harming your health. The first thing to remember is that many of the foods we consume every day are particularly harmful to the figure. Such products include all kinds of smoked meat, sausages, pastries, fried and boiled potatoes, sweets. All this is desirable in order to exclude from the diet or reduce the consumption of the listed products to a minimum. Therefore, instead of traditional factory sweets, which, in addition to sugar, contain many harmful additives, it is better to consume fruits and dried fruits in moderation.
Another important principle is fractionated nutrition. Instead of having one heavy meal two or three times a day, it pays to break your daily diet down into several meals. It is therefore advisable to have a snack with fruits or vegetables, drink yogurt or eat a little cottage cheese between breakfast and lunch. The snack shouldn't consist of a candy bar, fast food sandwich, or baked goods.
Breakfast - don't miss it. It should contain protein and carbohydrate foods. Lunch can be satisfying enough, but overeating should also be avoided. Dinner is best divided into two or three receptions. During the day, you need to drink plenty of clean water (30 milliliters per 1 kilogram of weight). A glass of water or kefir will help eliminate hunger pangs between meals.
After adjusting your diet in this way, it would be nice to increase your physical activity. If attending the gym regularly isn't possible, you can spend time walking (even short walks bring serious benefits) and / or doing basic exercises at home. If only the listed conditions are met, then it is quite possible to lose 1 to 1, 5 kilograms or more in a month and significantly improve health. And - it should be remembered that no diet pills can replace a normal healthy lifestyle.
Benefits and necessities of physical activity
Technological progress, which is supposed to make everyday life easier for people and give them as much time as possible, has resulted in the majority becoming unacceptably small to move around. Instead of using the free hours for walking, exercising, traveling and playing with children, we mostly spend them in front of computers or TVs. As a result, a number of problems with physical condition arise: muscles become weaker, the intensity of blood circulation decreases. . . this leads to a lack of nutrients in systems and organs, immunity decreases and, of course, obesity occurs.
Physical activity that compensates for the lack of body movement can be completely different and different from 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 the lifestyle, physical fitness, age, and preferences of the person.
The type of load is always selected individually. However, the safest and most dynamic is to practice in the gym under the supervision of specialists. Different sets of exercises are chosen for a man and a woman. The starting weight of a person is also taken into account: you yourself understand that there is some difference between training people, one of whom has to lose 30 kilograms, and the other - 10.
Exercise is of inestimable value for the cardiovascular system. The heart muscles become stronger, the walls of the vessels become more elastic, which prevents the development of thrombosis and varicose veins and normalizes pressure. In addition, with physical exertion, the body is saturated with oxygen, which leads to an improvement in the condition and work of all organs.
Sport improves the physical shape of the body, making it stronger, more durable and more attractive. With regular loads, a person becomes more skillful, coordination improves, ease and grace appear in movements. At the same time, extra pounds go away, the body becomes slim, fit. There are other benefits too: exercise increases immunity, helps normalize hormone levels, maintain a happy state of mind, eliminates sleep problems, and so on. The main thing is to correctly calculate your strength and choose the load option that is suitable for you.
How many kilograms can you lose?
The answer depends on the following important factors: initial parameters, lifestyle, state of health. If the excess weight is significant, there is an intermediate or severe stage of obesity, the process can progress fairly quickly for some time. The more excess weight, the easier it "melts". The most difficult thing is to get rid of the last 6-8 kilograms or to normalize the body, which is only slightly “covered with fat”.
In the first week after losing weight, excess fluid is lost, weight can drop by 3-5 kilograms. The more intense the workout, the greater the effectiveness of weight loss. With minimal physical exertion, after releasing excess fluid, a person will become lighter by about 1 to 1. 5 kilograms per week. And a nutritional program, properly selected by a specialist, will significantly accelerate the process of losing weight.
During a run or intense exercise, approximately 400 kilocalories are burned in half an hour. This corresponds to about 45 grams of weight. However, the process does not begin until 20 minutes after you start training. If you start it on an empty stomach and the body has not only received calories, then the subcutaneous fat will begin to disappear from the first minute, but this option is not welcomed by doctors. When calculating weight loss from daily exercise, it is necessary to take into account that even the most active physical activity will not lead to weight loss, but will only help a person not to recover too quickly if you do not adhere to the principles of proper nutrition and excessivelyConsume high-calorie foods.
Who loses and how much
The speed of the process depends on starting weight, age, diet and exercise options, and state of health. People under 30 years of age who are over 25 kilograms and who have begun active exercise will lose weight the fastest. In the first week they can lose up to 7 kilograms. In the second week, the result can be 2 to 5 kilograms. In addition, the process slows down, but if you are a lot overweight, about 2 kilograms are lost per week.
The most difficult process in losing weight is progression in people who are slightly overweight over 40 years of age. Reviews of people engaged in their physical form show that in 1-2 weeks of weight loss, in this case, the weight will decrease by 1-1, 5 kilograms, after 3 and 4 weeks it will be about 500 grams.
Weight loss records with strict diets
Records are set by people of unaffordable weight. Some of them fall into the Guinness Book of Records twice: first - as the maximum weight holder, and then - as the weight loss record holder. Rosalie Bradford, who lives in Pennsylvania, weighed 544 kilograms and lost 415 kilograms in 6 years. The Mexican Manuel Uribe weighed 587 kg, but in 7 years he lost 400 kg with the help of a therapeutic protein diet.
There are cases of remarkable speed in losing weight. American Carol Wright was able to lose 130 kilograms in two years: despite the fact that she initially weighed 200 kilograms. Her compatriot David Smith lost 7 kilograms a month until he lost 180 kilograms from 285.
Heavy diets: benefit or harm
A strict diet involves a sharp decrease in daily caloric intake. A special plan is calculated with a daily diet of 500-700 kilocalories. With such a diet, weight decreases very quickly: up to 1 kilogram per day. This is the only advantage of such techniques. Strict diets have many other disadvantages:
- chronic gastrointestinal diseases worsen;
- Digestive system disorders can develop;
- deterioration in the condition of skin, hair, nails;
- Worsening of the psycho-emotional state due to lack of nutrients.
Another disadvantage of strict diets is that they rarely produce long-term results. After the stress that the body experiences while dieting, the lost kilograms quickly return, it is quite difficult to stay in a new shape. Should we resort to such an unreliable and dangerous technique?
5 iron rules for the next 30 days
It is possible to lose weight noticeably within a month. In order to get the maximum effect and not harm your health, you need to follow a few simple rules.
Drink water
Start your morning with a glass of clean water. Drink throughout the day and then drink water again. To work, study, walk, exercise, you need to take a bottle of water. You have to drink it - at will, out of thirst, immediately. Frequent drinking will quickly become your new healthy habit. The water balance is very important, and water also helps to temporarily eliminate the feeling of hunger.
Eat healthy
In order to lose weight for a really long time, this process does not have to be based on a diet, but on a balanced diet. To do this, obese people should radically change their eating habits. Some who choose to eat right now only partially adhere to its principles. For example, they prepare a healthy breakfast and dinner for themselves, and have a snack of unhealthy, very high-calorie foods throughout the day. But it is these snacks that can ruin any effort.
Eating right does not mean avoiding fatty fried foods altogether, but it is better, if possible, to replace them with baked or steamed ones. Use as little sweets as possible on vacation and try to replace them with fruits (dried fruits) in everyday life. It is also preferable to reduce the consumption of regular stock bread, and it is better to eliminate it completely.
Watch the regime
Extra pounds are not only the result of excessive calorie consumption, but also an irregular diet, sleep disorders and especially stress. If you follow the most convenient daily routine, allocate the time for all meals and sleep, and then strictly adhere to it, you can both speed up the process of losing weight and greatly improve the quality of life.
Get moving!
A person has to move. It has already been said above that while losing weight you need to organize visits to the gym, jogging or class at home. The rest of the time you can't sit still for long either. If the type of activity during the work day is not related to physical activity, then you should get up and warm up every half an hour. It is best to go whenever possible. You can't sit in front of the TV for hours at home either. For some, having a dog that you have to run with twice a day, regardless of holidays, weekends, and times of the year, may be a good option.
Useful products
Fruit is a must in a balanced diet. Fermented milk products are considered an important ingredient: kefir, yogurt, fermented baked milk (with a low fat content). Lemons, watermelons and grapefruits are the lowest in calories.
Protein is important for the health of the body. Low-calorie seafood is particularly useful. The minimum calorie content is in pollock, cod, squid. Meat - veal is recommended. Useful protein is found in beef liver, kidneys, and heart.
Options for a healthy diet
Eating healthy should be fun. Otherwise, it will not be too difficult for anyone to stick to their principles. With this in mind, nutritionists suggest the following options for breakfast:
- oatmeal (200 grams) + banana;
- cottage cheese (200 grams) + banana;
- Instead of a banana, take one of the two previous dishes, grapefruit, raw apple or baked apple with cinnamon.
- brown rice (200 grams) + banana;
- Rye bread toast, paprika, lettuce, boiled egg, cucumber.
Daily snack options:
- carrot salad;
- fruit salad (100 grams);
- yogurt + half a grapefruit;
- a slice of black bread + cheese;
- 200 g asparagus;
- 200 grams of smoothie;
- boiled egg + veal (100 grams).
Lunch options:
- buckwheat or rice porridge + steamed schnitzel + vegetables;
- 150 grams of steamed fish + broth;
- vegetable soup in broth + peas;
- vegetable puree soup + bread;
- 100 grams of brown rice + baked red fish steak.
Dinner options:
- Omelette with vegetables in the oven;
- Cottage cheese casserole with dried fruits (200 grams);
- steamed vegetables (200 grams) + chicken fillet (100 grams);
- Fish or chicken schnitzel + steamed vegetables.
Expert opinion
By and large, there are only two approaches to losing weight.
The first focuses on the result. A person constantly begins to think that he is losing weight, refusing the usual tasty food, forcing himself to exercise, experiencing other hardships: everything to lose weight. Such people often get on the scales and are very disappointed when they don't see the numbers they want. This approach is linked to emotional stress and sometimes does more harm than good. Moreover, the result of this hard work is almost always short-lived. Usually, after a victory, a person relaxes with joy - and then again stops controlling their eating behavior. And that has an immediate effect on weight and volume. Often times, people in such a situation gain their previous pounds even faster than they lose them. It often happens that fat is added in addition to the previous one. This is incredibly frustrating for the "results" and encourages them to achieve new things. They severely limit their diet again, win again, celebrate again, gain excess fat again, and become angry with themselves again. . .
Another approach is a person's decision to change their lifestyle in general: to become active, healthy, and strong. In this case, everything happens in an emotional upswing. After all, the goal is not weight loss itself, but new opportunities for a full person that arise from it. With this approach, it doesn't matter how many grams or kilograms were spent per week. And so it is clear that with proper nutrition, the physical shape will sooner or later return to normal. Harmful foods lose all their attractiveness, and physical activity, on the contrary, attracts because it brings pleasure.
In order to control the process of losing weight, it is enough in this case to establish only the main parameters of a person before the beginning of his new life - and then about once a month to compare new indicators with them.