There is probably no longer topical and relevant theme in women than slender figure. Even in our age of obesity concerns the male half of humanity, especially those who have "beer belly". There are many myths about how to remove excess fat, such as Exotica such as a diet by color of food, fasting and cleansing of the body with special drugs. Rush from one extreme to another, most of the girls either do not lose weight, enjoy a small profit or to bring himself almost fainting, breaks and gain weight at a higher level than before. The vicious circle can continue for years and dream to get the coveted dress or jeans as such and is still.
How to understand, what methods are effective
Enough to turn to science "dietetics" and tune the diet as recommended. Better, of course, become an expert, which, when taken into account the structure, shape and other features, stories weight loss will choose an individual programme and to advise during weight loss.
Remember that there's usually only after which you can to lose weight: burn more calories than you consume. Other techniques, based on cleansing the body of specialized products, drugs and enemas can give some effect, but the result is likely to please. The result is impaired metabolism and problems with the gastrointestinal tract.
The basic weight loss diet
Regardless of whether you want to lose overall weight or eliminate fat in certain areas of the approach to nutrition is the same: the complete exclusion of fats, limit carbohydrates, and favoring protein. There are two popular at the moment methods:
- effective diet for weight loss problem areas: the stomach and the sides focused on the calorie foods. To follow you need to calculate your calorie intake. It is a simple formula, which takes into account height, weight, age: 655 + (9.6 x weight) + (1.8 x height in cm) — (4.7 x age in years). The resulting figure is a guide, because it shows how much your body needs at rest. To start the mechanism of weight loss required to lower nome calories to create a deficit.
Use low-calorie products – the main principle of this technique. It is impossible to sharply reduce calories, otherwise you stress the body begins to store fat. After 1-2 weeks you need to come to the result, after 7 days will go to 1000-1200 g. If less, improve your diet reduce the calories, if more – too bad, can disrupt metabolism, messed up hair, the nails become dry skin. In this case, also require adjustment. It is mandatory, drinking system, and, of course, exercise (half an hour), the complete removal of fat-containing foods. Get fatty fish and milk products 1% fat;
- very simple diet, which is known by the name of its Creator – Duc. The difference with the previous one in that it does not require continuous calculation of caloric content of products, and the ability to eat as much as you want from the list of approved products. Reviews diet positive, which indicates its high efficiency.
The method consists of four stages:
- Attack, when you can eat only protein foods. Duration – 3-5 days. During this period, high-fat burnt (up to 5 kg).
- Alternate: one day protein, one day protein, carbohydrates. This ensures a steady and stable weight loss.
- Consolidation. Fast profits is not, is required during system: one kilogram lost – 10 days.
- Stabilization. It must be followed for life. It is not difficult. Enough once a week protein a day.
As you can see, is quite simple. But it is worth considering another warning: be sure to drink at least 2-3 liters of water and to eat oat bran, which is known for its high fiber content. The latter is not only a process of the gastrointestinal tract, but also will lead to rapid saturation.
The principles of weight loss
What diet you should know the basic things that will help you effectively lose weight.
- A special diet should move gradually, so as not to provoke a return, as soon as you give up the slack. Therefore, hunger is absolutely contraindicated, it not only disturbs the processes in the body, but a high probability of leading to failure, and then the depression, the new diet and so on, it is a circle.
- Diet is important to go skillfully, increasing the quantity and calories to stabilize the new shape. In the ideal case, even to achieve the result, it's recommended to limit yourself to fat and fast carbohydrates: pastries, bread, chocolate, pasta.
- In the process of weight loss is very important breakthrough, but frequent meals (5 times a day). This not only helps to get rid of hunger, but does not allow the body to use excess energy to the accumulation of fat.
- Growth in the number of water – one of the most important principles of any diene. Even though water is not involved in the metabolism, but it starts this process and controls the action. In addition to a nice weight loss, you will get a cleaning that you will delight in a good mood, ease, cheerfulness, strong and strong hair, nails, healthy skin condition.
- Diet. It is believed that up to 12.00 you can afford and carbohydrates and proteins, sometimes even give a weakness, allowing your favorite foods in small quantities. 18.00 – work according to the system of diet, but before going to sleep 3 hours – just without the carbs and of course fat-free diet. Solved calorie foods with low percentage of heavy absorption of carbohydrates fillet chicken, Turkey, veal, vegetables, low-fat dairy products. An hour before sleep it is better not to eat.
Sample menu low calorie diet for weight loss
But a good diet is only half the battle. Tighten the skin required training: abdominal abdominal exercises for legs, hips. Duration – 30 minutes per day. Sample menu:
- Breakfast. Any cereal, milk, eggs boiled or scrambled eggs. Vegetables, fruits, fresh or boiled, but not on an empty stomach. If you want meat, suitable fillet or breast of chicken, veal;
- the second Breakfast. Eat fruit, for example. Apple, banana, pear. As an alternative to dairy products with low fat content;
- lunch. Lean meat, fish. Vegetables, steamed or boiled. Can pasta. Salad of fresh vegetables. Fill with lemon juice or olive oil (but no more than 1 tsp.);
- afternoon snack. Another Breakfast;
- dinner: meat, fish, in any form, except fried, preferably low-fat varieties. A little vegetable salad;
- second dinner – a glass of nonfat yogurt or a pack of cheese.
This is a rough plan on how to build your own menu, look at the table of contents of protein, fat, carbohydrate food, and don't forget to drink water, and exercise. Good luck!