The article contains simple advice from a nutritionist that will teach how to eat properly to lose weight, general recommendations, the most common errors and errors.
Why gain weight?
Causes of overweight:
- Food (of lat. Food - food, nutrition): This is what we have in the mouth. In 95% of cases, we eat the problem.
- Endocrine disorders are found in 3-4% of cases.
- Several neurological disorders and other reasons are 1%.
In other words, in 95% of cases, the problem arises due to excess incoming energy about our energy costs.
Energy costs go two ways:
- Bx. How much our body spends to rest (lie, watch television) to support your life. The amount of energy consumed is individual. It is calculated: women 0. 9 kcal/kg, men 1 kcal/kg of weight.
- Physical activity
When the main exchange increases:
- By recruiting muscle mass.
- In stressful situations.
- With an increase in body and environmental temperature (bath lovers).
- With active growth.
That reduces metabolism:
- Age. Our task is to maintain metabolism due to physical effort.
- Breast-feeding.
- Endocrine diseases.
- Hunger. All the hungry diets that are.
The formula for calculating the magnitude of the main exchange (WHO), where m is body weight:
When a person eats more than spends, there is an excess in calories. For example, eating additional 200-300 kcal is very easy. They are found in such products that we do not treat food.
Who believes it is bad to drink a glass of milk? These are the same 300 kcal of energy, that is, half of branchger or hamburger. Milk, kefir is also food. Very often, a glass of kefir is considered a dietary product. But if this glass goes beyond the diet of the day, it is already overloading in calories.
Diet violation
Types of energy mode violations found in 60% of overweight people:
- Food for the company. For example, a woman had dinner at five o'clock. The husband arrived at nine o'clock at night. The wife eats a second dinner for the company.
- Emotional "drunk food". Stress stress, replace love with a delicious product. Sugar excites morphine areas in our brain, the same as drugs. The hand, like a drug addict and an alcoholic, reaches this pleasure. It is not necessary to read books, go to the theater, participate in sports, build relationships, look for sources of joy. He took and ate. You love for a minute, then you hate him all night.
- Restrictive disorders - "Dietary depression". It is found in people who feel in diets all the time, they are limited, they go to bed on food. Such people cannot stop, having reached the treats. In practice, you get a painful attempt to lose weight to eat cakes and rolls. The habit of adequate eating behavior is not developed.
- Paroxysmal disorders. For example, "nocturnal priestess. "An un controlled attack of a single time to eat in excess. Suddenly I wanted: the food attacked and I could not stop.
With respect to night food: the reference point must be on average 3 hours before bedtime. This does not mean that if you lie at one in the morning, you can eat at 10 pm. It is necessary to start from the moment the average person must go to bed. That is, 11 - 3 = 8. Ideally, the last meal is at 8 at night.
In life, everything is far from the ideal situation. It is necessary to look for commitments. For example, leave free calories in a glass of kefir, some protein. Even if you don't sleep, your body is already sleeping. Food without obligation, we give a double load, creating stress.
Excess weight leads to a lot of problems.
You can often hear the phrase "I don't have money in a diet. "The presence of excess weight requires much more money and investments, at the moment and in the future for 10-20 years. All this is in the context of psychological discomfort, a decrease in the quality of life.
How to determine if there is excess weight
Mortal Quartet:
- The circumference of the waist. Men are more than 94 cm, women have more than 82 cm.
- Sugar level with empty stomach more than 5. 5 mmol/L.
- The pressure level is greater than 120/80 mm Hg. Art. (135/85 in people at a respectable age).
- The cholesterol level is more than 5 mmol/l. Triglycerides more than 1. 7 mmol/l.
If at least one of the indicators increases, the risk of death increases by 10-15% in the next 10 years (and if the four, then to 60%).
3 light indicators when you can measure and understand whether there is an excess weight or not.
- Body weight index. BMI = weight (kg) / height (m2). The cost of mass to growth in the square. The standard is up to 25, 25-30 Overospesos, 30-35 Obesity I Grade, 35-40 Obesity of Grade II and pronounced obesity. But there is an inconvenience: the composition of the body is not taken into account. A bodybuilder and a fat person will have the same body weight index.
- The relationship between the circumference of the waist to growth. The circumference of the waist should not be more high.
- The circumference of the waist to the circumference of the thigh. The waist is measured 2 cm above the navel.
How long it is necessary to maintain weight to become its main and the metabolism of the body is adjusted by it.
If you have achieved the desired result in 2-3 months (its goal was 5 kg) and relaxed, returned to the old lifestyle, then the weight will return. It is necessary for at least 2-3 months to consolidate success. On average, as much as they did, so much and you need to fix it. Then the weight will strive for a new standard.
How to lose weight at home
The main instructions:
- The desired psychological mood and self -discipline. You need to want to bring your weight to normal.
- Reduce the daily diet that is currently 500-600 kcal.
- Create the most balanced diet about proteins, fats, carbohydrates, vitamins and minerals.
- Sufficient and adequate consumption regime.
- Compliance with the regime and the food rules.
- Organize the competent detoxification of the body.
- Support for the nervous system.
- Adequate physical activity and sleep.
- Standardization of endocrine balance. Especially for those who do not succeed in previous points to achieve a positive result.
Reduce calories
How can you reduce the calorie content of the diet?
- Check the calorie content of the food we eat. Choose better calories. It is better to eat an apple, not an apple cake. Better nuts, not chocolate almonds. Whole gachas, no scales for breakfast. Meat, no sausage. Water, not juice and soda. Use the most useful products.
- There is no dietary member. At all. There is also no dietary cake. Even the most correct cake about cottage cheese is mainly a cake, not cottage cheese.
- Replace 1 meals with a cocktail with your liking.
- Stevia as a substitute for sweets for those who cannot leave sweets.
Vitamins and minerals to lose weight
Submarine stoneWith a decrease in the calorie content of the daily diet, the flow of beneficial nutrients is always reduced.
If nothing is done with this, you will get:
- Poor good -Being.
- Lethargy.
- Apathy.
- Bad mood.
- Decrease in metabolism.
- Disaggers
This often feels that girls who feel in diets. He must sit on the diet in which he can sit all his life. It is also necessary to enrich the diet with vitamins and minerals.
When you have chosen useful products, it enriched the diet with all the construction materials for the body, its cell attended to be added and does not send signals to the brain that is hungry. If you lack at least something, the cell sends a signal. So it is very difficult to resist temptation. "Eat at least something! I don't have enough vitamin A, Vitamin B. "
The food must be full. We provide special attention to minerals. With a decrease in body weight, they often speak of proteins, fats and carbohydrates, and rarely on minerals.
There are several minerals, without which harmony is impossible:
- Chrome. 70% of overweight people do not have enough. Patients with diabetes in 80% of cases have a pronounced deficiency of a trace element. Chrome is responsible for carbohydrate metabolism. Deficiency is one of the reasons for the development of insulin resistance. Chrome promotes fat processing in carbohydrates, burning fat. Reduces cholesterol. Participate in the work of the muscles, which makes them stronger.
- Iodine to maintain the normal functioning of the thyroid gland.
- Calcium. Accelerate metabolism. It improves the functioning of the muscles, the nervous system and reduces cholesterol. It is part of the calcium hormone, which processes fat in energy.
To obtain a daily dose of calcium, you must drink a liter of milk or a liter of kefir, or eat 1 kg of cottage cheese per day. But given the calories content of these products, we don't need more than a glass. And not really a kilogram of cottage cheese can eat every day.
Most calcium in cheese, sesame seeds, nuts. These are very high rating products and should be limited to 30 grams.
Without an additional source of calcium in the form of dietary supplements, it is almost impossible to compensate for calcium deficiency.
Correct consumption regime
How to drink water. In the morning we woke up, we got up, we drank 1-2 cups of water with an empty stomach. And better with chlorophyll, you can with lemon, it can be with aloe juice. Then in a glass of water before each meal. 5 meals: there are already 1 liter. It is advisable not to drink water during food and at least 40 minutes later, otherwise, the effectiveness of digestion and food absorption decreases.
What relates to "water":
- Water with lemon.
- Water with calcium.
- Decoctions and infusions of herbs.
- Mors without sugar.
- Green tea of the second and subsequent blocks.
Black coffee and tea are not here.
Adequate nutritional mode
Cocktails and protein products work perfectly. But if there are at night, it will not have turned out. The food mode is important. Ideally, these are 3 basic meals and 2 snacks. Sunnings help not to eat in excess in the main meals. Recommendation: Change dinner with a snack. That is, four days to eat hard and at night, a light snack.
A balanced breakfast is required with protein: porridge with an egg, with a piece of cheese. How to eat to lose weight: fractionally, regularly. The last food no later than 3-4 hours before bedtime.
Limowing body cleaning
No metabolism will begin with a large number of toxins in the body. Just cleaning it with toxins, parasites, metabolites, it will be possible to talk about discharge of excess weight.
The body is intelligent. If there is an overload of poisons, it will not allow you to plant the liver and the kidneys for the good of beauty and do the right thing.
Getting rid of extra pounds is the breakdown of adipose tissue with a large emission of decomposition products. They need to be retired. First, the liver will be eliminated. This is one of the reasons for the Renaissance in fatty hepatosis, if the liver is not prepared.
Provide regular feces. The goal is twice a day. Help yourself with water, fiber, if necessary, laxative. If there was no independent chair during the day, take 2 natural lax capsules at night.
Physical activity for weight loss
Now a fashion panacea-gyms, fitness centers, cycling. It should be understood that even the most correct and effective physical activity does not help reduce weight. It gives muscles in shape, but the weight does not go in training. Only a competent combination of a physical training diet helps this.
A big question is whether physical activity will help reduce weight 2 times a week. It is necessary every day.
Hiking, elevator rejection, etc. , spontaneous daily activity. And if you add aptitude, everything will work. If a person sits in the office all day, descends to the elevator and goes to the gym 2 times a week, then such "physical activity" will not lead to health.
If physical activity does not increase to 10, 000 steps a day, just the physical state 2 times a week, there will be no health.
PD If you carefully meet all the previous recommendations of a nutritionist for adequate nutrition and lifestyle, and a weight is established, we recommend paying attention to the endocrine system. Sometimes it is not enough just to eat well and give adequate physical activity to get rid of more kilos. I would like to add that no diet will replace common sense. The overweight problem is the problem of lifestyle. And a change in the lifestyle does not take a month. Therefore, do not torment yourself, do not lead to the frame, does not punish you for the fact that since Monday has not begun to bring a perfect type of lifestyle.