Often girls are in search of fast and effective methods of losing weight use the quite dangerous for your health way. They almost eat anything, exhausting themselves in gyms, and I don't believe that the body is exposed to enormous stress. It is not uncommon that even the hard mode does not lead to the desired result. This is because, in addition to a diet and sports, must comply with the other rules to lose weight. What you need to remember the helpful tips weight loss to lose weight in the shortest possible time, without harm to health?
How to find out your normal weight
Before you start a long and difficult process of weight loss, you need to figure out, is it really too much weight. This is important, because of the lack of body weight is harmful to health as too much.
Know your ideal weight several ways.
Method 1. If height is 155-165 cm, then you need to take 100, if the growth of 165-175 cm, you need to take 105, and with the growth of 175 cm to take 110. The resulting figure shows a normal weight.
For example, a person has the height of 168 cm 168-105=63. So the ideal weight is 63 kg. However, the result is inaccurate, because this calculation does not take into account the characteristics of the body structure.
Method 2. The more correct result is obtained when taking into account the parameters of the human figure. Calculate a healthy weight, you need to replace the values into the formula:
HxQ:240=W, where H is height in cm, Q is the volume of the chest, W — normal weight.
For example, a woman is 162 cm tall, her bust is 92 cm 162 x 92 : 240 = eur 62.1 kg. The result — 162 cm tall, her ideal weight is 62.1 kg.
Using this method it is possible to know to what extent obesity:
- 1st grade — if the result exceeds the norm by 10-30%;
- 2. degree above the norm by 30-50%;
- 3. qualifications — not more than 50-100%;
- 4. degree — an additional percentage over 100%.
The role of a healthy diet when losing weight
Figure out how many extra kilos, you can plan to lose weight and learn tips to reduce weight. It should be remembered that this process is not easy, requires compliance with certain rules. If you follow just some of the tips and forget the other, you can't expect the desired results.
The most important rule when losing weight is proper nutrition. It affects not only weight, but appearance and health. This issue must be taken seriously.
First, the diet is diverse. People should get all the necessary vitamins and minerals. Without these nutrients the body will wither and quickly fade. As a result, it will affect the condition of skin, hair, teeth, lowered immunity.
Diet for weight loss must be given daily allowance of fats, carbohydrates and calories.
An adult woman should consume in a day:
- carbs 100-120 g;
- fat — 50-60 g;
- calories — 1750-1800 calories.
Every person aims to lose weight should remember the Golden rule — nutritious food you should eat in the morning and the afternoon and evening to leave light products.
The list of prohibited products
When losing weight, it is important to remember that some foods is strictly prohibited use. Even those who lost a small amount of such foods can negate all your efforts.
List of hazardous products:
- butter cakes, cake, pastries;
- pies, pancakes;
- chocolate, candy;
- fatty meat and fish;
- fatty foods;
- fast food, snacks, semi-finished products;
- carbonated beverages;
To reduce the amount of sugar seems very to find out. Day shall be allowed a maximum of 80 g. it is even better to replace sugar with honey or jam, and candy — a small amount of dried fruit.
What products can be used
What foods you should eat obese people:
- black or whole wheat bread;
- milk, yogurt, cheese;
- meat and fish low-fat varieties, seafood;
- greens, vegetables;
- unsweetened fruit and berries;
- crude vegetable oil (1-1,5 tablespoons a day).
In cooking use almost any of the products. It is important not to exceed the daily norm of calories.
Tips for losing weight experts
Doctors and nutritionists have made some rules, how to lose weight quickly and permanently.
Best tips for weight loss:
- Monitor the amount of servings. If you constantly eat at one time large portions, then over time the stomach wall is stretched. As a result, a person will want to eat more and more, and hunger comes faster. Therefore, in the treatment of obesity often recommended for patients who have surgery to reduce the stomach volume. To avoid problems, eat 4-6 times a day in small portions.
- Forget about pastries and sweets. In this case, the extra pounds will go much faster, and normal weight is stable.
- There is a soup and put a ban on snacking between meals. Nutritionists recommend time to sit in the soup. In between no snacking. This diet promotes rapid weight loss.
- Excluded from the diet of spicy, salty, spices. These products contribute to increased appetite. Instead of spice it is recommended to use herbs (parsley, cilantro, dill, mint, thyme) and lemon juice can replace the salt. When losing weight, you need to eat more vegetables. Fiber their composition creates a feeling of satiety, and has beneficial effects on the intestine. During the vegetarian diet to eat more often, up to 6 times a day. We can't allow that in the intervals between meals more than 3 hours.
- Half an hour before a meal drink a glass of water or low-fat broth. This method helps to reduce the appetite and the person will not eat more than you need. You can drink sweet, sour, carbonated beverages, cool and oily broths — they inflame the appetite. We also know that water speeds up metabolism by 30% and helps burn calories.
- For lunch and dinner, first you need to eat low-calorie snack and then a main course. This method also reduces appetite. Snacks you can select boiled egg, salad of green vegetables, celery, raw grated carrots.
- Prepare a light meal. In this case, the parts look great, but contain less calories.
- The Low-carb diet. One of the most effective ways to keep the containing foods low in carbohydrates.
- Eat warm main dishes. Soup, soup and other first courses is required just hot. This helps to improve digestion and metabolism. Digestion of warm food will take more time, so the feeling of satiety last longer.
- Chew food. The longer you use the products, the more you can produce saliva, which contains enzymes to break down food. In this case, food is digested better and faster comes a feeling of satiety. If you make a 10-minute break for food, then most likely you don't want to continue the meal.
- Excluded from the diet ice cream. This dessert is better to replace fresh juice.
- Promotes weight loss, a decoction of the ashes. You need to mix 7 parts of dried rowan berries and 3 parts dried nettle leaves (you can also use one of the mountain ash and rose hips). 2-3 tablespoons of the mixture pour two cups of boiling water, leave on the fire for 10 minutes and then leave for 4 hours. Strained broth take between meals for half a Cup 2-3 times a day. Every day you need to cook fresh drink. Before use, be sure to consult with your doctor, because not everyone can accept this tool. Experts also suggest the duration of treatment.
- Sport and physical activity. Slimming suit an activity — brisk walking, running, fitness classes at the gym, dancing, etc. the more traffic, the faster it melts weight.
- The fasting days. Weight loss is useful to organize 1-2 times a week fasting days. There are many options, protein, fat, carbohydrate, vegetables, liquid days.
- Drink daily norm of water. The day you should drink 2-2. 5 liters of clean water.
- You can't eat immediately after, when nervous excitement or physical exertion. The stomach begins to pick up the juice in the digestion of food, you need to give him time. Also prohibited immediately after a meal to take hard work or exercise.
- Do not sleep after eating. Sleep after a meal promotes rapid deposition of fat. It is better to go for a walk.
- After a meal do not eat fruit. Fruit, get a full stomach, causing fermentation. This impairs digestion and causes bloating.
- Eggs promote weight loss. Replace the regular Breakfast of eggs, you can lose a few pounds.
- Black coffee speeds up the metabolism and burn fat. Cup high-quality natural drink with no sugar will help not only to lose weight and gives energy and improves mood.
- Green tea is also useful for weight loss. Tea, coffee, help burn fat and speed up metabolism.
- Cook with coconut oil. Coconut oil are triglycerides (type of fat), which improve metabolism and suppress appetite.
- To abandon strict diets and fasting. People sitting on a hard diet, experiencing severe hunger, which leads to frequent breakdowns and overeating. More effective and much more comfortable to stick to only healthy food.
Recommendations to reduce appetite
A good appetite is sometimes an insurmountable obstacle to weight loss. Many women are often unable to overcome the desire to eat something.
These real tips on losing weight helps to calm a raging appetite.
- 5-6 meals a day is the feeling of satiety lasts longer, people do not have time to get hungry enough to eat too.
- Mouthwash mint water several times a day to help curb your appetite.
- If you don't brush your teeth before eating peppermint toothpaste, the appetite is greatly subside. The fact that the mint dulls the sensitivity of the taste receptors in the mouth and the desire to eat is reduced.
- Some essential oils also reduce the feeling of hunger. Help aromas of green Apple, grapefruit, vanilla, cinnamon or mint.
- Moderate the appetite help tea made from ginger. For cooking you need to pour 400 ml of boiling water 1 teaspoon finely chopped dried root and infuse until the drink has cooled. Then add a teaspoon of honey. Drink ginger tea before each meal.
- If you are very hungry, you have to take 1-2 prunes or dried apricots. Dried fruit is slowly dissolve in your mouth, like candy, and chew thoroughly with water. This method will help to quickly get rid of feelings of hunger.
- Help satisfy hunger decoction of the dried fruit. Need to boil for 15 minutes in a liter of water a handful of dried apples, apricots, plums, raisins. Drink a glass several times a day.
- Hunger stop hurting for some time after the short workout.
Losing weight is not as difficult as it might seem at first glance. If a lot of will power and follow the tips losing weight above pounds disappear quickly and permanently. In this case, instead of that constant feeling of hunger, you can enjoy delicious and healthy meals.
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