The article contains simple tips from a nutritionist who will teach how to eat properly to lose weight, general recommendations, the most common errors and errors.
Why fattening
Causes of overweight:
- Food (from Lat. Alimentum - Food, Nutrition) - This is what we cross the mouth. In 95% of cases, we ate the problem.
- Endocrine disorders are found in 3-4% of cases.
- Several neurological disorders and other reasons are found in 1%.
In other words, in 95% of cases, the problem arises due to the excess of energy received about our energy costs.
Energy costs are in two ways:
- BX. How much our body spends to rest (lie, sit, watch TV) to support your life. The amount of energy consumed is individual. It is calculated: women 0, 9 kcal/kg, men 1 kcal/kg weight.
- Physical activity.
When the main exchange increases:
- When recruiting muscle mass.
- In stressful situations.
- With an increase in body and environmental temperature (bath lovers).
- With active growth.
That reduces metabolism:
- Age. Our task is to maintain metabolism due to physical effort.
- Breast-feeding.
- Endocrine diseases.
- Hunger. All the hungry diets they are.
The formula for calculating the magnitude of the main exchange (who), where m is the body weight:
When a person eats more than spends, an excess occurs in calories. For example, to eat 200-300 kcal is very easy. They are in products that we do not treat food.
Who believes it's bad to drink a glass of milk? These are the same 300 kcal of energy, ie half of Chisburger or Hamburger. Milk, Kefir is also food. Often a glass of kefir is considered a food product. But if this glass goes beyond the day's diet, it is already excessively in calories.
Diet violation
Types of energy mode violations found in 60% of people with overweight:
- Food for the company. For example, a woman had dinner at five o'clock. The husband reached nine at night. The wife eats a second dinner for the company.
- Emotional "drunk food". Stressing stress, replacing love for a delicious product. The sugar excites morphine zones in our brain, the same as drugs. The hand, like a drug addict and an alcoholic, takes this pleasure. There is no need to read books, go to the theater, get involved in sports, build relationships, look for sources of joy. He took it and ate. You love yourself for a minute, so you hate it all night.
- Restrictive disorders - "food depression". It is found in people who are sitting in diets all the time, limit themselves, go to bed with thoughts about food. These people cannot stop, having reached the goodies. In practice, a painful attempt is obtained from losing weight to eat cakes and rollers. The habit of proper eating behavior is not developed.
- Paroxistic disorders. For example, "night priestess". An attack not controlled for a time to eat too much. Suddenly, I wanted to - attack food and no longer able to stop.
Regarding night food: the milestone should be an average of 3 hours before bed. This does not mean that if you go to bed in one in the morning, you can eat at 10 pm. It is necessary to start from the moment the ordinary person should go to bed. That is, 11 - 3 = 8. Ideally, the latest meal is 8 hours of the night.
In life, everything is far from the ideal situation. It is necessary to look for commitments. For example, leave calories free in a glass of kefir, something protein. Even if you don't sleep, your body is already sleeping. Unvasted foods, we give it a double load, creating stress.
Overweight leads to a large number of problems.
Many times you can hear the phrase "I have no money with a diet. "The presence of overweight requires much more money and investments in the moment and in the future for 10 to 20 years. All of this is against the bottom of psychological discomfort, a decrease in quality of life.
How to determine if there is overweight
Deadly Quartet:
- The circumference of the waist. Men are over 94 cm, women are over 82 cm.
- Sugar level in the empty stomach more than 5, 5 mmol/l.
- The pressure level is above 120/80 mm hg. Art. (135/85 in people of a respectable age).
- The cholesterol level is greater than 5 mmol/l. Triglycerides more than 1, 7 mmol/l.
If at least one of the indicators increases, the risk of death increases by 10 to 15% over the next 10 years (and if all four, up to 60%).
3 Light indicators when you can measure yourself and understand whether there is overweight or not.
- Body weight index. IMC = weight (kg) / height (m2). The cost of mass for growth in the square. The standard is 25, 25-30 with weight, 30-35 obesity I, 35-40 obesity of grade II and pronounced obesity. But there is a disadvantage - the composition of the body is not taken into consideration. A bodybuilding and a fat person will have the same body weight rate.
- The proportion of the circumference of the waist to growth. The waist circumference should not be more than half a height.
- The circumference of the waist to the circumference of the thigh. The waist is measured 2 cm above the navel.
How long is it necessary to maintain weight so that it becomes its main and the body's metabolism is adjusted to it.
If you achieved the desired result in 2-3 months (your goal was 5 kg) and relaxed, returned to the old lifestyle, the weight will return. It is necessary for at least 2-3 months to consolidate success. On average, as much as they have achieved, a lot and you need to correct it. Then the weight will strive for a new standard.
How to lose weight at home
The main directions:
- The desired psychological humor and self -discipline. You need to want to bring your weight to normal.
- Reduce daily diet currently by 500 to 600 kcal.
- Create the most balanced diet in protein, fats, carbohydrates, vitamins and minerals.
- Sufficient and appropriate consumption regime.
- Compliance with the regime and the eating rules.
- Organize the competent body detox.
- Support for the nervous system.
- Adequate physical activity and sleep.
- Standardization of endocrine balance. Especially for those who are unsuccessful in previous points to achieve a positive result.
Reduce calories
How you can reduce the caloric content of the diet:
- Review the caloric content of the food we eat. Choose better calories. It is better to eat an apple, not an apple pie. Better walnuts, no chocolate almonds. Comprehensive porridge, not flakes for breakfast. Meat, not sausage. Water, no juice and soda. Use the most useful products.
- There is no member of the diet. Not at all. There is also no food bolus. Even the most correct Cottage Cheese cake is mainly a cake, not cottage cheese.
- Replace 1 meals with a cocktail with your taste.
- Stevia as a substitute for sweets for those who cannot leave sweets.
Vitamins and minerals for weight loss
Underwater stone. With a decrease in daily calorie content, beneficial nutrient flow is always reduced.
If nothing is done with it, you will receive:
- Poor well -ser.
- Lethargy.
- Apathy.
- Bad mood.
- Decreased metabolism.
- Breaks.
This often feels girls who sit in the diets. You need to sit on the diet where you can sit your whole life. It is also necessary to enrich the diet with vitamins and minerals.
When you chose useful products, enrich the diet with all building materials to the body - your cell has come to be added and does not send signs to the brain that is hungry. If she doesn't have at least something, the cell sends a signal. So it is very difficult to resist temptation. "Eat at least something! I don't have vitamin A, a group of vitamins B. "
The food must be full. We pay special attention to the minerals. With a decrease in body weight, they usually talk about proteins, fats and carbohydrates and rarely about minerals.
There are several minerals, without which harmony is impossible:
- Chrome. 70% of overweight people are not enough. Patients with diabetes in 80% of cases have a pronounced deficiency of a screening element. Chrome is responsible for carbohydrate metabolism. Disability is one of the reasons for the development of insulin resistance. Chrome promotes carbohydrate fat processing, burning fat. Reduces cholesterol. Participates in the work of the muscles, which strengthens them.
- Iodine to maintain normal thyroid gland function.
- Calcium. Accelerates metabolism. It improves the functioning of the muscles, the nervous system and reduces cholesterol. It is part of the calcium hormone, which processes fat in energy.
For a daily dose of calcium, you need to drink a liter of milk or a liter of kefir or eat 1 kg of cottage cheese a day. But given the caloric content of these products, we don't need a glass. And not a kilogram of cottage cheese can eat every day.
Most calcium in cheese, sesame seeds, walnuts. These are very high calorie products and should be limited to 30 grams.
Without an additional source of calcium in the form of food supplements, it is almost impossible to compensate for calcium deficiency.
Correct consumer regime
How to drink water. In the morning, we woke up, got up, drank 1-2 cups of water with an empty stomach. And better with chlorophyll, you can with lemon, you can have aloe juice. Then in a glass of water before each meal. 5 Meals - 1 liter already exist. It is advisable not to drink water during food and at least 40 minutes later, otherwise the effectiveness of digestion and absorption of food decreases.
What relates to "water":
- Water with lemon.
- Calcium water.
- Decoctions and herbal infusions.
- Mors without sugar.
- Green tea of the second and subsequent blocks.
Black coffee and tea are not here.
Proper nutritional mode
Cocktails and protein products work perfectly. But if there is at night, there will be no result. Meal mode is important. Ideally, these are 3 basic meals and 2 snacks. The sun helps not eat too much in the main meals. Recommendation: Change dinner with a snack. That is, four days to eat hard and at night - a light snack.
A balanced breakfast with protein: porridge with an egg, with a piece of cheese. How to eat to lose weight: fractionally, regularly. The last meal the late 3-4 hours before bed.
Slimming body cleaning
No metabolism will begin with a large number of toxins in the body. Only cleaning -the toxins, parasites, metabolites, it will be possible to talk about overweight discharge.
The body is intelligent. If there is an overload of poisons, it will not allow you to plant the liver and the kidneys for beauty and do the right thing.
Getting rid of extra pounds is the breaking of adipose tissue with a large emission of decay products. They need to be removed. First of all, the liver will be removed. This is one of the reasons for the rebirth in greasy hepatosis if the liver is not prepared.
Provide regular stools. The goal is twice a day. Help yourself with water, fiber, if necessary - laxative. If there was no independent chair during the day, take two natural negative capsules at night.
Physical activity for weight loss
Now a fashion-giant panacea, fitness centers, cycling. It should be understood that even the most correct and effective physical activity does not help reduce weight. It gives appropriate muscles, but the weight is not training. Only a competent combination of a physical training diet helps in this.
A big question is whether physical activity will help reduce weight twice a week. It is necessary every day.
Walks, the rejection of the elevator and so on - spontaneous daily activity. And if you add aptitude, everything will work. If a person is in the office all day, goes down the elevator and goes to the gym twice a week, this "physical activity" will not lead to health.
If you do not increase physical activity to 10, 000 steps a day, just give fitness twice a week - there will be no health.
P. S. If you carefully comply with all recommendations above a nutritionist for proper nutrition and lifestyle, and weight is in force, we recommend paying attention to the endocrine system. Sometimes it is not enough just to eat properly and give proper physical activity to get rid of extra pounds. I would like to add that no diet will replace common sense. The problem of overweight is the problem of lifestyle. And a change in lifestyle does not take a month. Therefore, it is not awarded, it does not drive to the structure, it is not punished by the fact that, from this Monday, you did not start to bring a perfect type of lifestyle.