Menu is the first thing that nutritionists discuss when the topic of weight control comes up. Indeed, we are what we eat, so any change must start from ourselves. Genetic predisposition or unfavorable conditions that cause stress are just barriers to a slender body and a healthy body, but not an excuse to gain weight. Self-discipline and literacy are the keys to success in achieving the desired results.
Why lose weight?
Without prescribing the ambitions of being able to be an individual in the normal range, doctors insist that being overweight causes dysfunction of the internal organs and vital systems of the body. The range of allowable reference values is calculated using a simple formula: the weight in kilograms must be divided by the height in square meters. Normal weight indicators range from 18 to 25. Anything lower or higher is a reason to change your lifestyle.
If the body mass index exceeds 30, then there is a serious risk to health. Metabolism is disrupted, the load on the cardiovascular system increases, as a result, an increase in blood pressure may occur. There is damage to the gastrointestinal tract, liver, urinary system. Excess weight causes rapid foot joint wear, spinal injuries, intervertebral disc instability and restriction of movement. Slow metabolism can lead to changes in hormone status, diabetes.
Thus, an irreversible process is launched, which can be avoided by controlling the extra pounds.
The main component of harmony
- Before losing weight, you need to carry out a body diagnosis. Preliminary examination of basic medicine is a mandatory step in the process of losing weight. Which doctor should I contact?
- An endocrinologist and gynecologist is a doctor whose regular visits are mandatory, so it is enough to undergo routine checkups and undergo blood glucose levels, thyroid hormones T3 and T4, as well as estradiol, testosterone, cortisol, FSH and LH torejecting diseases that can trigger weight gain.
- Check the condition of the gastrointestinal tract with a gastroenterologist, who will recommend passing the necessary tests.
- At the end of the express examination, it is recommended to see a therapist. Medical history, current general health and other expert conclusions will form the final picture of the causes of weight gain or confirm the absence of clear reasons for concern, contraindications will be set and recommendations given, for example, abstaining from certain foods due to intolerance, possibilitiesallergic reactions, etc.
- Quality and moderate nutrition, as the basis of a new lifestyle, is the first condition for beautiful health and body. Even before the chosen weight loss method is applied, it is important to reconsider your eating habits.
- Diet must be free from unhealthy foods. Changes are made not for a short time, but abruptly. It is important to skip the semi-finished products, canned and smoked foods, fast food, snacks, sausages, margarine, complex salads based on mayonnaise, sugary carbonated drinks and finished juices. Reduce consumption of sugar, salt, fatty meats, alcohol, sweets, candies and flour products. The question is not only these foods and other unhealthy foods contain high calories. The fact is that they harm the body, triggering the process of aging, destruction and decay, as a result - weakened immunity and metabolic disorders.
- The menu should be made from vegetables, fruits with high fiber content, fish, poultry, vegetable fats, nuts, and fermented dairy products. Even the most satisfying taste choices can be satisfied with the proposed set. Cooking techniques such as boiling or grilling in the oven are preferred. Eco-friendly products with minimal heat treatment, simple dish composition will allow you to organize a healthy diet every day at no special cost, provide a surge of charm, improve the condition of the skin, hair, nails. When forming a menu, it is important to take into account the incompatibility of the product.
- Meal times and portion sizes are also important. It is important to take a minimum of food at a time and chew it perfectly. You can eat up to six times during the day, the last meal must be three hours before bed. Any source of glucose and fructose should be excluded from the evening menu, including apples and low-calorie oranges. At dinner, choose protein: cottage cheese, eggs, boiled lean fish and lean poultry.
- Drinking regimen is important. Rational use of clean water throughout the day in the amount of 1. 5 - 2 liters contributes to a comfortable weight loss. You can do individual calculations based on the norm - 35 ml per 1 kg of body weight. Water removes metabolic products and toxins, speeds up metabolism, dissolves bile in the gallbladder, prevents stone formation, improves digestive tract and skin condition. In order not to dilute gastric juice, nutritionists recommend drinking water half an hour before and after meals.
- Physical activity. Movement is life. The shallow statement, which, however, does not lose its relevance.
- Lack of exercise, walking in the fresh air, activities of any kind: dancing, skiing, swimming in the pool, sports games cause decreased fat burning rate and accumulation around internal organs. Muscle atrophy, weakened bones, decreased cardiovascular system tone.
- Exercises that include running, strength training, and stretching make the heart muscle function, which pumps more blood, improves blood circulation throughout the body and maintains the health of all organs. During exercise, toxins are eliminated along with sweat. As a result, immunity increases and the risk of various diseases, including infectious diseases, decreases. And, of course, the aerobic and anaerobic exercise system allows you to control your weight and shape your body shape.
- Think positive. It is known that the hormone cortisol, which is produced in response to physical or psychological stress, affects the process of weight loss. This increases the concentration of glucose in the blood and provides energy to the body, which is not consumed, but stored in the form of adipose tissue, where appetite after stress is added. Based on the above, the ability to control negative emotions, stay calm and maintain internal balance in all situations will contribute to successful weight loss.
- Medications and manual effects. As an additional option, you can use the intake of supplements, drink cocktails and other drugs that stimulate metabolism, have a weak diuretic effect, reduce appetite, remove toxins and stimulate muscle growth, its presence triggers metabolism. They should be chosen very carefully and only as a secondary aid. You can also use a massage that from the outside helps improve blood circulation in problem areas and burn fat.
All of the above suggestions are permanent. Only drastic lifestyle changes will help maintain a stable weight and normal metabolism. With a background of basic correction planned for the long term, overweight people need a trigger, which can be a special method of losing weight that affects the body more strongly.
There are aggressive diets associated with calorie restriction, rejection of different groups of organic matter, and weight loss programs. Nutritionists develop a special menu for people with various diseases caused by disorders in the body's life support system to eliminate the risk of its development and new formation.
We will look at weight loss methods that are easy to carry, versatile and most effective.
Coordinates with slender French women
French nutritionist Pierre Ducant allows you to lose weight and strengthen your results. He was so popular that he was introduced into the daily life of a politician by the wife of former French President Carla Bruni.
According to this method, the diet consists of 100 permitted foods, including lean fish, meat, seafood, vegetable protein, 0% fatty dairy products, vegetables. The amount of food is unlimited, but at the same time every day you need to actively move, walk and play sports. An important condition is non-compliance with a clear structure, which consists of four levels.
- In the first stage of the attack, 72 protein products are allowed, which activate the fat burning process, as their complex structure requires a large production of body energy for digestion. You can drink water. Bread is replaced with oat bran. Target: minus up to 4 kg.
- The second stage is associated with the alternation of days in which only protein is eaten, with protein-vegetable days. You can eat low-calorie raw and boiled or baked vegetables. Excludes corn, potatoes, peas, cereals. Each week should end with a drop of one kilogram.
- In the third stage, eating habits are consolidated by gradually adding to the menu of products eaten before the start of the diet. You can eat bread, rice, potatoes, vegetable oil. Fruits added (excluding bananas and grapes). Make sure you eat 3 teaspoons of honey and 2 teaspoons of oat bran every day. One day pure protein remains. This phase lasts depending on the results achieved so far. If in the first two stages 5 kg is dropped, then you need to stick to this diet for 50 days. As a result, minus 5 kg more.
- And in the end, the restriction was removed, but three rules were followed: one day a week kept protein alone, every day you should devote 20 minutes on foot, 3 tablespoons of oat bran eaten daily.
An important advantage of this method is its focus on maintaining stable performance. This is not based on calorie reduction and the amount of food, so there will be no battle with hunger. Moderate use of salt and mustard, spices, herbs is allowed. You can drink tea and coffee, you need to drink about one and a half liters of water. If damage occurs, only protein foods are eaten for the next few days. In this case, the diet is extended for several days.
Dukan weight loss is safe and comfortable, very effective and affordable for a variety of people, except vegetarians. Even so, an imbalance in diet, although there are varied menus, can lead to a lack of vitamins and micro-elements.
The Japanese method of losing weight is training for the "lazy", which allows you to lose weight, improve body posture, increase height and lose weight. The fact lies in the fact that you have to lie on a firm horizontal surface with a rigid roller under the lower back. Despite the simplicity of the position, there will be a bit of tension in the body, but overall the method is easily tolerated.
Rolls are made of tightly rolled towels. Its diameter is about 10 cm. It is important to determine the exact location of the rollers. To do this, you can not fasten the belt tightly at the waist and focus on this line. When the roller is in the lumbar region, projections can be made from the umbilical cord, which should be right above the towel.
Body position is also important. Lying on the back, legs and arms should be extended in the opposite direction. The heels must be separated at a distance of at least 20 cm from each other, and the big toes must be connected, so as to form a triangle. Hands should lie on the floor, palms down, touching each other with the little finger.
In this position, you need to lie still for five minutes. It is better to use an alarm clock to track the time. It is allowed to start with a shorter training period and gradually increase it. After five minutes, you slowly get up, slowly moving to one side. Everything! Among the contraindications are severe spinal diseases.
Fukutsudz is a Japanese doctor who officially uses his methods in clinics in Japan. The effectiveness of exercise makes it so popular that the author publishes a book that explains the possibility of losing pounds and centimeters at the waist without diet and strenuous physical exercise.
The Japanese method of losing weight with a towel (Fukutsuji method) is based on the author's assumption that with age, the waist increases due to the expansion of the hip bone and the release of intervertebral discs in this segment of the spine, which occurs naturally due to collagen depletion. This stretching begins the process of beneficially transforming the cartilage tissue between the vertebrae, and brings results even after the first session.
As easy as peeling a pear
From complex to uncomplicated, we turn to topics when traditional methods of weight loss are used. Since these recommendations are not developed by doctors, they must be treated with caution, considering the benefits and possible dangers. We have chosen the most versatile and physiological method to lose extra pounds at home. The main purpose of such activities is to remove water, toxins and poisons from the body, thus cleansing the gastrointestinal tract and starting metabolism.
The first thing I want to start with is the need for regular use of pure water, which is the best way to cleanse the body. You can increase its effect with the help of natural birch rubber, which is drunk one tablespoon daily for a month. The recommendations are seasonal, and because it is difficult to collect juice, this is not available to everyone.
You can replace the juice with oatmeal jelly, which cleanses the blood and intestines perfectly, renews the blood and promotes weight loss. To prepare it, you need to take a glass of oats, equal parts of prunes and grated raw beets, pour boiling water (2 liters) and cook on low heat for 15 minutes. You need to drink a glass of jelly an hour before bed.
Mountain ash tea also has fat burning properties. One tablespoon of red berries is poured into 0, 5 liters of boiling water, put in a short time and drunk at any time.
Ginger tea is very effective. It is better to prepare it from fresh roots, which need to be washed, grated on a fine grater and covered with boiling water, let it brew. Individual proportions. Separate the pulp through a fine sieve, add lemon juice and a teaspoon of honey to the tea.
An effective home express method is buckwheat diet. Groats are washed and poured with boiling water overnight. In the morning you need to eat buckwheat during the day without salt, sugar, oil. You can drink water. Contraindications - intestinal problems.
However, healthy weight loss is not possible without physical activity.
For daily use, we offer some ideas that provide psychological support for weight loss purposes:
- Serve food in a blue tone. This color suppresses the appetite, as it is practically not related to food.
- If it is difficult to refuse dessert, allow yourself to eat it in small amounts only in the morning.
- Walk more, take a long walk to your usual destination, which will increase the walking time needed for a healthy lifestyle.
- To simplify small portions, use small plates.
- Go to the grocery store when you are full, this will allow you to choose the product consciously.
- Remember that in the evening you should reject any sweets, so it is better to throw the vase with sweets and fruits out of sight.
- If there are no contraindications, add a variety of menus, use recipes to lose weight with hot spices that speed up metabolism, help the body absorb fat better.
- Do not be depressed if you can not resist the temptation to eat cake at night. Have fun and restore your intention to achieve your goals, for which it must comply with the rules that have been set.
- Do not use a new diet due to temporary difficulties. Think of them as a routine. Of course, goals need to be formulated, but core activities should be a natural part of your day, no matter how quickly you achieve them.
- Surround yourself with information about slim and healthy people, deliberately engaging in their hobbies, reading news about new techniques, their effectiveness. Direct your interest in this field to connect with collective energy, instigators and receive bonuses in the form of easy to overcome obstacles, positive thinking, timely useful knowledge.
- Replacing banana cookies, Coca-Cola with homemade lemonade, honey sugar, snacks with nuts. Form new habits constantly and soon (usually after a month) you will never want to go back to the old ones.
- Take a picture of your problem area so that, first, record the results, and second, do not go wrong about its idealities. There is nothing more gratifying than a significant improvement with a little effort to put into it.
- Use esoteric knowledge to achieve better results. For example, all release processes are more effective in the waning months.
The article covers the most effective weight loss methods, but not the only method. Individual body characteristics respond to different diets and weight loss activities. It is important to act according to the doctor's recommendations and not endanger your health.