This article contains simple tips from nutritionists who will teach how to eat correctly to lose weight, general advice, the most common mistakes and mistakes.
Why do you want to gain weight
Reasons for overweight:
- Digestion (from lat. Alimentum - Food, Nutrition) - This is what we get through our mouths. In 95% of the cases we ate this problem.
- Endocrine disease is found in 3-4% of cases.
- Various neurological diseases and other causes are found in the form of 1%.
In other words, in 95% of the cases, there are problems because energy exceeds our energy costs.
Energy costs are performed in two ways:
- Bx. How much does our bodies spend to rest (lying down, watching TV) to support their lives. The amount of energy consumed is the individual. It calculates: 0. 9 kcal/kg for women and 1 kcal/kg for men.
- Physical exercise.
When the main exchange increases:
- When recruiting muscle mass.
- Under heavy stress.
- With the increase in body and ambient temperature (bathroom lovers).
- With positive growth.
Reduced metabolism:
- age. Our task is to maintain metabolism due to physical fatigue.
- breast-feeding.
- Endocrine disease.
- hunger. All hungry diet.
Formula for calculating the size of the main exchange (WHO), where M is the weight:
When a person eats more than he spends, extra calories can occur. For example, eating more 200-300 kcal is very easy. They belong to products that we do not heal food.
Who thinks drinking a glass of milk is bad? These are the same 300 kcal energy, which is half the Chisburger or Hamburger. Milk and kefir are also food. Usually, a cup of kefir is considered a dietary product. But if this glass goes beyond the diet, then calories are already beyond the calories.
Infringement of diet
Types of power violation patterns found in 60% of overweight patients:
- Company food. For example, a woman has supper at five o'clock. My husband comes at nine o'clock in the evening. The wife had her second dinner for the company.
- Emotionally "drunk". Pressure and pressure, replace love with delicious products. Sugar stimulates the morphine area in our brain, the same as drugs. Like drug addicts and alcoholics, this hand reaches for it. No need to read, go to the theater, engage in sports, build relationships, find a source of joy. He took it. You love yourself for a minute and then hate it all night.
- Restrictive disease - "diet depression". It is found among people who have been sitting on a diet, limiting themselves, going to bed. These people couldn't stop and arrived at the good stuff. In fact, it is painful to eat cakes and rolls to lose weight. Not developing proper food behavior habits.
- Paroxysmal disease. For example, "Night Priestess". Once - Uncontrolled attack of overeating. Suddenly I thought - attacking the food, no longer able to stop.
About nighttime food: Landmarks should be on average 3 hours before bedtime. This doesn't mean that if you go to bed in the morning, you can have a meal at 10 p. m. It is necessary to start with the time when ordinary people go to bed. That is, 11-3 = 8. Ideally, the latest meal is 8 pm.
In life, everything is far from ideal. It is necessary to find compromises. For example, put free calories on a cup of kefir, which is protein. Even if you don't sleep, your body is already sleeping. We gave him a double burden and put pressure on the food without production.
Too much weight can lead to a lot of problems.
Often, you hear the word "I don't have money to eat. "Excessive weight needs more money and investment, which is a 10-20-year future. All of this is a decline in quality of life in the context of psychological discomfort.
How to determine if you have too much weight
Deadly Quartet:
- The circumference of the waist. Men are over 94 cm, and women are over 82 cm tall.
- The sugar level on the fasting is more than 5. 5 mmol/l.
- Pressure levels are above 120/80 mmHg. Art. (135/85 in people of considerable age).
- Cholesterol levels exceed 5 mmol/L. Triglycerides are greater than 1. 7 mmol/L.
If at least one indicator increases, the risk of dying in the next 10 years is 10-15% (up to 60% if all four).
3-light indicators when you can measure yourself and know if you are overweight.
- Body mass index. BMI = Weight (kg) / Height (M2). The cost of quality growth on the square. The specifications are up to 25, 25-30, 30-35 Obesity Degrees I, 35-40-obesity and obvious obesity. But there is one drawback - the composition of the body is not taken into account. Bodybuilders and fat people have the same weight index.
- The ratio of waist circumference to growth. The waist circumference should not exceed half the height.
- The waist is facing the circumference of the thigh. The waist is measured 2 cm above the navel.
How much time does it take to maintain your weight to make it your primary weight and to adjust your body’s metabolism for it.
If you get the desired results in 2-3 months (your goal is 5 kg), relax, return to the old lifestyle, the weight will be restored. It is necessary to consolidate success for at least 2-3 months. On average, they have achieved so much that you need to fix it. The weight will then strive for new specifications.
How to lose weight at home
Main directions:
- The required psychological emotions and self-discipline. You need to return your weight to normal.
- Reduce the current daily diet of 500-600 kcal.
- Create the most balanced diet on proteins, fats, carbohydrates, vitamins and minerals.
- Enough and adequate drinking system.
- Abide by dietary systems and rules.
- The body has the ability to detoxify.
- Supports the nervous system.
- Enough physical exercise and sleep.
- Normalization of endocrine balance. Especially for those who have not achieved positive results from previous perspectives.
Reduce calories
How to reduce the calorie content of your diet:
- Check out the calorie content of the foods we eat. Choose better calories. It's better to have an apple instead of an apple pie. Better nuts than almonds in chocolate. The whole porridge is not a thin slice of breakfast. Meat, not sausage. Water, not juice or soda. Use the most useful product.
- No dietary members. fundamental. There is no diet cake either. Even the most correct cake on cheese is mainly cake, not cheese.
- Use cocktails to replace 1 meal with your taste.
- Stevia replaces candy for those who can’t give up on candy.
Vitamins and minerals for weight loss
Underwater stones. As the calorie content in your daily diet decreases, the flow of beneficial nutrients is always reduced.
If you have nothing to do with this, you will get:
- Bad well.
- lethargy.
- indifferent.
- Bad mood.
- Reduce metabolism.
- Fault.
This often makes it feel like a girl sitting on a diet. You need to sit on your diet and you can sit down for the rest of your life. A diet must also be enriched with vitamins and minerals.
When you choose a useful product, use all the human building materials to be rich in diet - your cells are added and don't send signals to the brain that it's hungry. If she is at least lacking something, the cell will signal. Then, it is difficult to resist temptation. "At least eat something! I don't have enough vitamin A, vitamin group. "
The food should be full. We pay special attention to minerals. As they lose weight, they often talk about proteins, fats, and carbohydrates, and rarely minerals.
There are several minerals that are impossible without it:
- chromium. 70% of overweight people don’t have enough time. In 80% of cases, there is a significant lack of trace elements in diabetic patients. Chrome is responsible for carbohydrate metabolism. Lack of deficiency is one of the reasons for the development of insulin resistance. Chromium promotes fat processing into carbohydrates and burns fat. Reduce cholesterol. Participate in muscle work, which makes them stronger.
- Iodine is used to maintain normal function of the thyroid gland.
- calcium. Accelerate metabolism. Improves muscle, nervous system function and lowers cholesterol. It is part of the calcitriol hormone that processes fat into energy.
To get calcium for daily calcium, you need to drink a liter of milk or a liter of kefir, or eat 1 kilogram of cheese per day. However, given the calorie content of these products, we only need a glass of glass. Moreover, there is no real kilo of cheese to eat every day.
Cheese, sesame seeds, most calcium in nuts. These are very high product products and must be limited to 30 grams.
Without other sources of calcium in the form of dietary supplements, it is almost impossible to compensate for calcium deficiency.
Correct drinking system
How to drink water. In the morning, we woke up and got up and drank 1-2 glasses of water. The chlorophyll content is better, and you can use aloe vera juice with lemon. Then use a glass of water before each meal. 5 meals - 1 liter already exists. It is recommended not to drink water during the meal and after at least 40 minutes, otherwise the effectiveness of digestion and food absorption will be reduced.
What is related to "water":
- Use lemonade.
- Calcium water.
- Herb soup and infusion.
- Food without sugar.
- The second piece of green tea and later.
Coffee and black tea are not here.
Appropriate nutritional model
Cocktails and protein products work well. But if they were there at night, there would be no results. Meal pattern is important. Ideally, these are 3 basic meals and 2 snacks. Sunnings help not overeat. Suggestion: Change dinner with snacks. In other words, we have a little snack in the evening.
A breakfast that needs to be balanced with protein: porridge with eggs and a piece of cheese. How to eat to lose weight: Regularly, do part of it regularly. The last meal 3-4 hours before bedtime.
Slim body cleansing
No metabolism will start with a lot of toxins in the body. Only by cleaning toxins, parasites, and metabolites can we talk about the excretion of excessive weight.
Very smart body. If the poison is overloaded, it will not allow you to plant your liver and kidneys for beauty and will do the right thing.
Getting rid of the extra pound is a breakdown of adipose tissue and has a lot of attenuation products. They need to withdraw. First, the liver will be removed. If the liver is not prepared, this is one of the causes of fatty liver disease regeneration.
A regular stool is provided. The goal is to twice a day. If necessary, please help yourself with fiber, fiber - laxatives. If you don't have a separate chair during the day, take 2 natural loose capsules at night.
Sports activities to lose weight
Now it's a stylish all-purpose gym, fitness center, bike ride. It must be understood that even the most correct and effective physical exercise does not help lose weight. It can make the muscle fit the muscles, but the weight is not performed during training. Only the ability of a sports diet helps this.
A big question is whether physical exercise can help lose weight twice a week. It is necessary every day.
Hiking, elevator rejection, etc. - spontaneous daily activities. And, if you add fitness, everything will work. If a person sits in the office all day, he descends to the elevator and goes to the gym twice a week, then this "physical exercise" will not lead to health.
If you don't increase your physical exercise to 10, 000 steps a day, just provide fitness 2 times a week - there will be no health.
P. S. If you have carefully fulfilled all the advice of a nutritionist with proper nutrition and lifestyle and have weight in place, we recommend paying attention to the endocrine system. Sometimes it is not enough to just eat correctly and do enough physical exercise to eliminate the extra weight. I would like to add that no diet will replace common sense. The problem of overweight is a lifestyle problem. It doesn't take a month to change your lifestyle. So don't torture yourself, don't drive into the frame, don't punish yourself for not starting a perfect lifestyle since Monday.