The article contains simple tips of a nutritionist who will teach how to eat properly to lose weight, general recommendations, the most common mistakes and errors.
Why get fat
Causes of overweight:
- Alimentary (from lat. Alimentum - food, nutrition) - this is what we get through the mouth. In 95% of cases, we eat the problem.
- Endocrine disorders are found in 3-4% of cases.
- Various neurological disorders and other reasons are found in 1%.
In other words, in 95% of cases, the problem arises due to the excess of incoming energy over our energy costs.
Energy costs go in two ways:
- BX. How much our body spends in order to rest (lying, sit, watch TV) to support its 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:
- When recruiting muscle mass.
- In stressful situations.
- With an increase in body and environmental temperature (bath lovers).
- With active growth.
Which reduces metabolism:
- Age. Our task is to maintain metabolism due to physical exertion.
- Breastfeeding.
- Endocrine diseases.
- Starvation. All the hungry diets that are.
The formula for calculating the magnitude of the main exchange (WHO), where m is the mass of the body:
When a person eats more than spends, an excess occurs in calories. For example, to eat extra 200-300 kcal is very easy. They lie in such products that we do not treat food.
Who believes that it’s bad to drink a glass of milk? These are the same 300 kcal of energy, that is, half of Chisburger 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 day diet, it is already overbringing in calories.
Violation of the diet
Types of violations of the power mode that are found in 60% of people with overweight:
- 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. "Stressing stress, replacing love with a delicious product. Sugar excites morphine zones in our brain, the same as drugs. The hand, like a drug addict and an alcoholic, reaches for this pleasure. No need to read books, go to the theater, engage in sports, build relationships, look for sources of joy. He took and ate. You love yourself for a minute, then you hate it all evening.
- Restrictive disorders - "dietary depression". It is found in people who are sitting on diets all the time, limit themselves, go to bed with thoughts about food. Such people cannot stop, having reached the goodies. In practice, a painful attempt to lose weight is obtained to eat cakes and rolls. The habit of proper food behavior is not developed.
- Paroxysmal disorders. For example, "Night Priestess". A one -time uncontrolled attack of overeating. Suddenly I wanted to - attacked food and no longer able to stop.
Regarding night food: the landmark should be on average 3 hours before bedtime. This does not mean that if you go to bed at one in the morning, you can eat up at 10 pm. It is necessary to start from the time when the average person should go to bed. That is, 11 - 3 = 8. Ideally, the latest meal is 8 o’clock in the evening.
In life, everything is far from the ideal situation. It is necessary to look for compromises. For example, leave free calories on a glass of kefir, something protein. Even if you do not sleep, your body is already sleeping. Unscompersed food, we give him a double load, creating stress.
Excess weight leads to a large number of problems.
Often you can hear the phrase "I have no money on 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 against the background of psychological discomfort, a decrease in the quality of life.
How to determine if there is excess weight
Deadly Quartet:
- The circumference of the waist. Men are more than 94 cm, women have more than 82 cm.
- Sugar level on an empty stomach more than 5. 5 mmol/l.
- The pressure level is above 120/80 mm Hg. Art. (135/85 in people at a respectable age).
- Cholesterol level is more than 5 mmol/l. Triglycerides more than 1. 7 mmol/l.
If at least one of the indicators is increased, the risk of death increases by 10-15% in the next 10 years (and if all four, then up to 60%).
3 light indicators when you can measure yourself and understand whether there is excess weight or not.
- Body weight index. BMI = weight (kg) / height (m2). The cost of mass to growth in the square. The norm is up to 25, 25-30-overweight, 30-35 obesity I degree, 35-40-obesity of the II degree and pronounced obesity. But there is a drawback - the composition of the body is not taken into account. A bodybuilder and a fat person will have the same body weight index.
- The ratio of the circumference of the waist to growth. The waist circumference should not be more than half a height.
- The circumference of the waist to the circumference of the thigh. The waist is measured 2 cm above the navel.
How much time it is necessary to maintain weight so that it becomes your main and the metabolism of the body is adjusted for it.
If you have achieved the desired result in 2-3 months (your 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 achieved, so much and you need to fix it. Then the weight will strive for a new norm.
How to lose weight at home
The main directions:
- The desired psychological mood and self -discipline. You need to want to bring your weight to normal.
- Reduce the daily diet that is currently by 500-600 kcal.
- Create the most balanced diet on proteins, fats, carbohydrates, vitamins and minerals.
- Sufficient and adequate drinking regime.
- Compliance with the regime and rules of eating.
- Organize competent detoxification of the body.
- Support for the nervous system.
- Adequate physical activity and sleep.
- Normalization 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:
- Review the calorie content of the food that we eat. Choose better calories. It is better to eat an apple, not an apple pie. Better nuts, not almonds in chocolate. Whole porridge, not flakes for breakfast. Meat, not sausage. Water, not juice and soda. Use the most useful products.
- There is no dietary member. At all. There is no dietary cake either. Even the most correct cake on cottage cheese is primarily a cake, not cottage cheese.
- Replace 1 meals with a cocktail with your taste.
- Stevia as a substitute for sweets for those who cannot abandon sweets.
Vitamins and minerals for weight loss
Underwater stone. With 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 well -being.
- Lethargy.
- Apathy.
- Bad mood.
- Decrease in metabolism.
- Breakdowns.
This very often feels girls who sit on diets. You need to sit on the diet on which you can sit all your life. It is also necessary to enrich the diet with vitamins and minerals.
When you have chosen useful products, enriched the diet with all building materials for the body - your cell attended to be added and does not send signals to the brain that it is hungry. If she lacks at least something, the cell sends a signal. Then it is very difficult to resist the temptation. "Eat at least something! I do not have enough vitamin A, vitamin group B. "
Food should be full. We pay special attention to minerals. With a decrease in body weight, they often talk about proteins, fats and carbohydrates, and rarely about minerals.
There are several minerals, without which harmony is impossible:
- Chromium. 70% of people with overweight 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 the processing of fat into carbohydrates, burning fat. Reduces cholesterol. Participates in the work of muscles, which makes them stronger.
- Iodine for maintaining the normal functioning of the thyroid gland.
- Calcium. Accelerates metabolism. Improves the functioning of muscles, nervous system and reduces cholesterol. It is part of the hormone of calciumriol, who processes fat into energy.
To get a daily dose of calcium, you need to drink a liter of milk or a liter of kefir, or eat 1 kg of cottage cheese per day. But given the calorie content of these products, we need no 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 -calorie products and they must be limited to 30 grams.
Without an additional source of calcium in the form of dietary supplements, it is almost impossible to compensate for the calcium deficiency.
Correct drinking regime
How to drink water. In the morning we woke up, got up, drank 1-2 cups of water on an empty stomach. And better with chlorophyll, you can with lemon, can be with aloe juice. Then on a glass of water before each meal. 5 meals - 1 liter already exist. It is advisable not to drink water during eating and at least 40 minutes after, otherwise the effectiveness of digestion and absorption of food decreases.
What relates to the "water":
- Water with lemon.
- Water with calcium.
- Decoctions and infusions of herbs.
- Mors without sugar.
- Green tea of the second and subsequent blocks.
Coffee and black tea are not here.
Proper nutrition mode
Cocktails and protein products work perfectly. But if there are them in the evening, there will be no result. The meal mode is important. Ideally, these are 3 basic meals and 2 snacks. Sunnings help not to overeat into the main meals. Recommendation: Change dinner with a snack. That is, at four days to eat tightly, and in the evening - a light snack.
A balanced breakfast with protein is required: porridge with an egg, with a piece of cheese. How to eat to lose weight: fractionally, regularly. The last meal no later than 3-4 hours before bedtime.
Slimming body cleansing
No metabolism will start with a large number of toxins in the body. Only by cleansing it of toxins, parasites, metabolites, it will be possible to talk about the discharge of excess weight.
The body is smart. If there is an overload of poisons, it will not allow you to plant the liver and kidneys for the sake of beauty and will do the right thing.
Getting rid of extra pounds is the breakdown of adipose tissue with a large emission of decay products. They need to be withdrawn. First of all, the liver will be removed. This is one of the reasons for the rebirth into fatty hepatosis, if the liver is not prepared.
Provide regular stool. 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 fashionable panacea-gyms, fitness centers, cycling. It must be understood that even the most correct and effective physical activity does not help reduce weight. It gives fit muscles, but the weight does not go in training. Only a competent combination of a physical training diet helps in this.
A big question is whether physical activity will help reduce weight 2 times a week. It is necessary every day.
Hiking, the rejection of the elevator and so on - spontaneous daily activity. And if you add fitness to it, everything will work out. If a person sits in the office all day, he descends to the elevator and goes to the gym 2 times a week, then such "physical activity" will not lead to health.
If you do not increase physical activity to 10 thousand steps daily, just give fitness 2 times 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 weight is in place, we recommend paying attention to the endocrine system. Sometimes it is not enough only to eat right and give adequate physical activity to get rid of extra pounds. I would like to add that no diet will replace common sense. The problem of overweight is the problem of lifestyle. And a change in lifestyle takes not one month. Therefore, do not torment yourself, do not drive into the framework, do not punish yourself for the fact that from this Monday you have not started to lead a kind of perfect lifestyle.