The article contains simple tips on a nutritionist who teaches you how to eat properly for losing weight, general recommendations, the most common mistakes and errors.
Why can you be fat
Causes of overweight:
- Personal (Lat. Alimentum - Food, Nutrition) - We experience this on the mouth. In 95% of the cases we eat the problem.
- Endocrine disorders are found in 3-4% of cases.
- Different neurological disorders and other causes are found in 1%.
In other words, in 95% of cases, the problem arises due to the exaggeration of incoming energy against energy costs.
Energy costs are in two ways:
- BX. How much is spending on our body to relax (lie, sit, watch TV) to support our life. The amount of energy consumed is individual. Calculated: 0, 9 kcal/kg women, men 1 kcal/kg.
- Physical activity.
When the main exchange increases:
- When recruiting muscle mass.
- In stressful situations.
- With the increase in the body and ambient temperature (bath lovers).
- With active growth.
Which reduces your metabolism:
- Circle. Our task is to maintain metabolism because of physical efforts.
- Breast-feeding.
- Endocrine diseases.
- Starvation. All hungry diets.
A formula for calculating the magnitude of the main exchange (WHO), where m body weight:
When a person eats more than spending, it is superfluous in calories. For example, it is very simple to eat extra 200-300 kcal. They lie in products that do not treat food.
Who thinks it's bad to drink a glass of milk? They are the same 300 kcal energy, ie half the chisburger or hamburger. Milk, kefir are also food. Very often a glass of kefir is considered a dietary product. But if this glass exceeds your daily diet, then the calorie overload.
Diet violation
Types of violation of power in 60% of overweight people:
- Food for the company. For example, a woman had dinner at five o'clock. The husband came at nine in the evening. The wife eats a second dinner for the company.
- Emotional "food drunk". Stress stress, exchange of love with a fine product. Sugar excites the morphine zones of our brains, just like medicines. The hand, as a drug addict and alcoholic, achieves this joy. There is no need to read books, go to the theater, exercise, build relationships, find a source of joy. Took it and eat. You love yourself for a minute, you hate it all night.
- Restriction disorders - "diet -depression". They find it in people who are constantly sitting in diet, limiting themselves, and lying down with food -related thoughts. Such people cannot stop after they have reached the delicacies. In practice, we get a painful attempt to consume cakes and coils. The habit of proper food is not developed.
- Paroxysmal disorders. For example, "night priestess". One -time, uncontrolled survival attack. Suddenly I wanted to attack the food and couldn't stop.
For night food: the milestone should be an average of 3 hours before bedtime. This does not mean that if you go to bed once in the morning, you can eat at 10 o'clock. You have to start from the time when the average person has to go to bed. That is, 11 - 3 = 8. Ideally, the latest meal is 8 o'clock in the evening.
Everything in life is far from the ideal situation. Compromises must be sought. For example, leave free calories on a glass of kefir, some protein. Even if you don't sleep, your body is asleep. Not composed food, we give it a double load, caused by stress.
Overweight leads to many problems.
You can often hear the sentence that "I don't have the money in my diet". The presence of excessive weight requires much more money and investment in the moment and in the future for 10-20 years. All this is contrary to the background of psychological discomfort and a reduction in quality of life.
How to determine how is -e excessive weight
Deadly Quartet:
- The circumference of the waist. Men have more than 94 cm and women have more than 82 cm.
- Sugar levels on the fasting stomach, more than 5, 5 mmol/l.
- The pressure level exceeds 120/80 mm Hg. Art. (135/85 in people with respectable age).
- The cholesterol levels exceed 5 mmol/l. The triglycerides are over 1, 7 mmol/l.
If at least one of the indicators increases, the risk of death will increase by 10-15% over the next 10 years (and if all four, up to 60%).
3 shine shows if you can measure yourself and understand whether you are overweight or not.
- Body weight index. BMI = weight (kg) / height (m2). Mass costs up to growth in space. The norm is up to 25-30 overweight, 30-35 obesity levels, degree II and 35-40. But there is a disadvantage - the body composition is not taken into account. The bodybuilder and fat man will have the same body weight index.
- The proportion of the waist circumference and growth. The waist circumference should not be more than half height.
- Derek's perimeter in the thigh district. The waist was measured 2 cm above the navel.
How long does it take to keep the weight to keep it the main and the body's metabolism is set.
Once you have reached the desired result within 2-3 months (the target was 5 kg) and relaxed, returned to the old lifestyle, the weight will return. It takes at least 2-3 months to consolidate success. On average, as far as they have achieved, you need to fix it. Then the weight strives for a new norm.
How to lose weight at home
The main directions:
- The desired psychological mood and self pain. You must bring your weight to normal.
- Reduce your daily diet, which is currently 500-600 kcal.
- Make the most balanced diet for proteins, fats, carbohydrates, vitamins and minerals.
- Sufficient and appropriate drinking system.
- Adhere to the system and eating rules.
- Organize the competent detoxification of the body.
- Support for the nervous system.
- Proper physical activity and sleep.
- Normalization of endocrine balance. Especially for those who fail to achieve a positive result in previous points.
Reduce your calories
How to reduce your diet calorie content:
- Review the calorie content of food we eat. Choose better calories. It is better to eat apples, not apple pie. Right nuts, not almonds in chocolate. Whole porridge, not flakes for breakfast. Meat, no sausage. Water, no juice and soda. Use the most useful products.
- There is no diet member. At all. No dining cake. Even the most appropriate cake is the Túrór, primarily a cake, not the curd.
- Replace 1 food with a cocktail with your taste.
- Stevia as a substitute for sweets for those who can't leave the sweets.
Vitamins and minerals for weight loss
Underwater stone. As the daily diet is reduced, the flow of beneficial nutrients is always reduced.
If nothing happens with this, you will receive:
- Poor well -
- Lethargy.
- Apathy.
- Bad mood.
- A decrease in metabolism.
- Demolitions.
This often feels that the girls who sit in diets. You have to sit on the diet you can sit through all your life. The diet should also be enriched with vitamins and minerals.
If you chose useful products, you have enriched your diet with all building materials - added the cell and sends no signs to the brain to be hungry. If at least something is missing, the cell sends a signal. Then it is very difficult to resist the temptation. "Eat at least something! Vitamin -Vitamin B is not enough. "
Foods must be full. Particular attention is paid to minerals. Body weight decreases often talk about proteins, fats and carbohydrates and rarely minerals.
There are many minerals without which harmony is impossible:
- Chromium. 70% of overweight people do not have enough. In patients with diabetes, 80% of cases have a special lack of trace elements. Chrome is responsible for carbohydrate metabolism. The deficiency is one of the causes of insulin resistance. Chrome promotes fat processing into carbohydrates and fat burning. Reduces cholesterol. He is involved in the work of the muscles, which makes them stronger.
- Iodine to maintain normal functioning of the thyroid gland.
- Calcium. Accelerates metabolism. It improves muscles, nervous system function and reduces cholesterol. This is part of the hormone of calciumriol, who makes fat energy.
To get a daily dose of calcium, drink one liter of milk or a liter of kefir or eat 1 kg of cottage cheese daily. But considering the calorie content of these products, it is nothing more than a glass. And not really a kilogram of curd can eat every day.
Most calcium in cheese, sesame seeds, nuts. They are very high calorie products and need to be limited to 30 grams.
Without additional calcium sources, it is almost impossible to compensate for calcium deficiency in the form of dietary supplements.
Proper drinking system
How to drink water. We woke up in the morning, stood up, drank 1-2 cups of water on an empty stomach. And better for chlorophyll, it can be lemon with aloe. Then each meal on a glass of water. 5 meals - 1 liter already exists. We recommend that you do not drink water during food and at least 40 minutes later, otherwise the effectiveness of digestion and the absorption of the food will be reduced.
What applies to "water":
- Water with lemon.
- Water with calcium.
- Herbal decoctions and infusions.
- Mors without sugar.
- The second and subsequent blocks are green tea.
Coffee and black tea are not here.
Proper nutrition
Cocktles and protein products work perfectly. But if they are in the evening, there will be no result. The diet method is important. Ideally, they are 3 basic meals and 2 snacks. Sunshine helps not to go beyond the main food. Recommendation: Change dinner with snacks. That is, four days to eat tightly and in the evening - light snack.
Balanced breakfast is required with protein: porridge with egg, a piece of cheese. How to eat for weight loss: fractionally, regularly. The last meal is 3-4 hours before bedtime.
Slim
Metabolism begins with any large number of toxins in the body. Only the cleaning of toxins, parasites and metabolites can be talked about evacuation of overweight.
The body is smart. If there is an overload of the poison, it will not allow the liver and kidneys to plant it for beauty and will do it correctly.
Getting rid of extra pounds is the breakdown of adipose tissue with great emission of decomposition products. They have to be withdrawn. Above all, the liver is removed. This is one of the reasons for the rebirth of oily hepatosis if the liver is not prepared.
Provide regular stools. The goal is twice a day. Help yourself in water, fiber, if necessary - laxative. If there was no independent chair during the day, take 2 natural loose capsules at night.
The physical activity of weight loss
Now a fashionable miracle cure-set, fitness points, cycling. It should be understood that even the most appropriate and effective physical activity does not help to reduce weight. It gives fit muscles, but the weight is not in the workout. Only a competent combination of physical training diet helps with this.
The big question is that physical activity helps to reduce weight twice a week. This is necessary every day.
Hiking, rejection of the elevator and so on - spontaneous daily activity. And if you add the fitness, everything will succeed. If a person sits in the office all day, he goes to the elevator and goes to the gym twice a week, then such "physical activity" does not lead to health.
If you do not increase physical activity by 10, 000 steps a day, then only give fitness twice a week - there will be no health.
P. S. If you carefully fulfill all the above recommendations of a nutritionist for proper nutrition and lifestyle and have weight in place, we recommend that you pay attention to the endocrine system. Sometimes it is not enough to provide proper meals and proper physical activity to get rid of additional pounds. I would like to add that no diet replaces sober Estonian. The problem of overweight is the problem of lifestyle. And changing your lifestyle does not take a month. Therefore, do not follow yourself, do not introduce it, or punish yourself for not starting a kind of perfect lifestyle from Monday.
- Review the calorie content of food we eat. Choose better calories. It is better to eat apples, not apple pie. Right nuts, not almonds in chocolate. Whole porridge, not flakes for breakfast. Meat, no sausage. Water, no juice and soda. Use the most useful products.