Often the young girls in search of quick and effective method of slimming use quite dangerous for the health of the processes. They have virtually nothing to eat, the exhaust in the gyms and don't think that the body is subjected to a great stress. It is not uncommon for even a hard mode does not lead to a desired result. This happens because apart from the diet and the sport, you have to follow other rules in order to lose weight. What need to memorize tips slimming to lose weight in the shortest possible time, without harm to health?
How do you know your normal weight
Before you begin a long and difficult process of weight loss, you need to know if there is an excess of weight. This is an important step, because the lack of the mass of the body is dangerous for health, as excess.
Know the ideal weight can be done in several ways.
Method 1. If your height is 155-165 cm, it is necessary to remove 100, if the growth of 165-175 cm, you need to remove 105, and a growth of more than 175 cm take 110. The figure obtained indicates a normal weight.
For example, the person has the growth of 168 see 168-105=63. Therefore, the ideal weight is 63 kg But the result is inaccurate, because this calculation does not take into account the characteristics of the physical.
Method 2. More good the result is obtained, taking account of the parameters of the figure of the man. For the calculation of the normal weight, you need to replace the values in the formula:
HxQ:240=W, where H — height in cm, Q — the volume of the thoracic cage, W — normal weight.
For example, a woman has a height of 162 cm, the volume of the chest is 92 see 162 x 92 : 240 = 62,1 kg Result — with an increase of 162 cm, his ideal weight should be to 62.1 kg
With this method, you can know the degree of obesity:
- 1 degree — if the result is greater than the rate of 10% to 30%;
- 2nd degree - excess of 30 to 50%;
- 3rd degree — the amount of 50% to 100%;
- 4th degree - the excess over 100%.
The role of a healthy diet when the weight loss
Discovering how many pounds in too far, you can plan to lose weight and discover tips of weight loss. It must be remembered that this process is difficult, requiring the observance of certain rules. If to keep only a few tips and forget the other, you can't expect the desired results.
The most important rule when the weight loss is good nutrition. This depends not only weight, and appearance, and state of health. This issue must be taken seriously.
In the first place food should be varied. The person should receive all the vitamins and minerals. Without these useful substances to the body will wither quickly and weaken. As a result, it will have an impact on the state of the skin, hair, teeth, and lowered immune system.
Diet when weight loss, you must be given the standard daily fat, carbohydrates and calories.
An adult woman should consume in a day:
- carbohydrates — 100-120 g;
- fat from 50 g to 60 g;
- calories — 1750-1800 kcal.
Each person is looking to lose weight, must remember the golden rule — nutrient foods, you must eat in the morning and in the afternoon and the evening leave a light food.
The list of banned products
If the weight loss it is important to remember that some of the products is strictly forbidden to consume. Even for those who have lost a small amount of these foods may reduce to nothing all the efforts.
List of harmful products:
- butter pastries, cakes, pastries;
- pancakes, pancakes;
- chocolate, candy;
- pasta;
- cereals;
- fatty meat and fish;
- the fatty foods;
- fast food, snacks, semi-finished products;
- the carbonated beverages;
- beer.
The reduction of the amount of sugar alcohol well will be reflected on the form. The day is not allowed of more than 80 g, And still better to replace sugar with honey or jam, and candy — a little bit of dried fruit.
What products can be consumed
What products it is recommended to eat prone to overweight, people:
- black or whole grain bread;
- the milk, curd, soft white cheese;
- eggs;
- the meat and fish varieties are low in fat, seafood;
- herbs, vegetables;
- fruits and berries;
- crude vegetable oil (1-1,5 tablespoons per day).
In the preparation of dishes that are allowed to use virtually all foods. Most importantly, do not exceed the daily requirement of calories.
Tips to lose weight of professionals
Doctors and nutritionists amounted to some rules of losing weight quickly and permanently.
The best tips for losing weight:
- Monitor the volume of the portion size. If you continue to eat it all at once, large portions, and then, with time, the lining of the stomach are stretched. As a result, the person wants, there are more and more, and the hunger comes more quickly. Therefore, in the treatment of obesity is often recommended to patients to make the surgery of reduction of volume of the stomach. To avoid problems, eat 4-6 times a day in small portions.
- Forget baked goods and sweets. In this case, the pounds will go much faster, and the normal weight to be stable.
- There are soups and put a ban on snacking between meals. Nutritionists recommend a little time to sit down on the soups. In the intervals not to snack. This type of diet contributes to weight loss.
- The strike of the food spicy, salty, and the spices. These products contribute to the increase of the appetite. Instead of spices, it is recommended to use aromatic herbs (persil, coriander, dill, mint, cumin), and lemon juice can replace the salt. During weight loss you need to eat more vegetables. The fibres in their composition creates a sense of fullness and has beneficial effects on the intestine. During the vegetarian diets need to eat more often, up to 6 times per day. We can't let the intervals between meals longer than 3 hours.
- In a half-hour before meals, drink a glass of water, without gas or broth low in fat. This method allows to moderate the appetite, and the man does not eat more than necessary. You can not drink sweet, sour, carbonated beverages, stiff, and fat broths — they feed the appetite. We also know that water accelerates the metabolism by 30% and helps burn calories.
- For lunch and dinner, you must eat first nizkokaloriynuyu of an appetizer, then a main dish. This method reduces the appetite. As a snack, you can choose from boiled eggs, salad greens, raw celery carrot.
- Prepare light meals. In this case, the portions are large, but contain fewer calories.
- A diet low in carbohydrates. One of the most effective ways is considered as food products containing less carbohydrate.
- Consume hot first courses. Soups, borscht, and other first courses need to eat only hot. This helps to improve digestion and metabolism. On the digestion of the food warm longer time, so the feeling of satiety lasts longer.
- Well chew food. Addition to eating more produced in the saliva, which contains enzymes to break down food. In this case, the food is better digested and come more quickly the feeling of satiety. If taking a 10-minute break between dishes, it, probably, you will not want to continue the meal.
- To exclude the ice cream. This dessert is better to replace the jelly with fresh fruit juice.
- Promotes weight loss decoction of the berries of mountain ash. You must mix the 7 pieces of dried berries, mountain ash, and 3 pieces of dried nettle leaves (you can use equally rowan and rosehip). 2-3 tablespoons of the mixture, pour two cups of boiling water, hold them over the fire 10 minutes, then leave to infuse for 4 hours. The broth is strained between meals a half-cup 2-3 times per day. Every day you have to prepare a cool drink. Before use, always consult a doctor, because not everyone can take the tool. Also a specialist will tell the duration of the treatment.
- The sport and physical activity. Slimming no matter what the activity, brisk walking, jogging, fitness, exercise in the gym, dance and so on, more movement, more quickly melt the weight.
- The days of fasting. The slimming is very useful to organize 1-2 times a week, the days of fasting. There are a multitude of options — proteins, lipids, carbohydrates, vegetables, liquids days.
- Drink the daily rate of the water. In the day, you should drink 2-2,5 liters of clean water.
- You can't eat immediately after the over-excitement of nervous or physical. For the stomach began to allocate juice for the digestion of the food, you should give him a little time. It is also prohibited immediately after a meal taken by the heavy work or sports.
- Do not sleep after the meal. The sleep after the meal helps fast fat deposits. It is best to go for a walk.
- After the intake of food is not to eat of the fruit. The fruit, contained in a full stomach causes fermentation. This worsens the digestion and causes bloating.
- The eggs contribute to weight loss. By replacing the usual breakfast of eggs, you can lose a few pounds.
- Black coffee to speed up the metabolism and burns fat. A cup of the natural quality of the beverage without sugar will help not only to lose weight, and provide energy and improve mood.
- Green tea is also useful when the loss of weight. Tea and coffee, helps to burn fat and accelerate the metabolism.
- Cook with coconut oil. In the coconut oil are present as triglycerides (a type of fat), improve the metabolism, and decrease appetite.
- Waive a strict diet and fasting. The people "sitting" on a strict diet, know hunger, which leads to frequent disturbance and overeating. More effective and much more pleasant to join it, just go to a healthy diet.
Recommendations how to reduce appetite
Good appetite sometimes it is an insurmountable barrier to weight loss. A lot of women often can not resist the urge to eat something.
These genuine tips for weight loss will help you to calm down raging appetite.
- At 5-6-unique nutrition the feeling of satiety lasts longer, the man has no time to be hungry to overeating.
- The rinsing of the mouth for the mint to water several times per day helps to reduce the appetite.
- If brushing your teeth before eating the mint in the dough, the appetite has substantially subsided. The fact that the mint dulls the sensitivity of the taste buds in the mouth and the desire decreases.
- Some essential oils lower also the sensation of hunger. Help aromas of green apple, grapefruit, vanilla, cinnamon, and mint.
- Moderate the appetite help tea of ginger. For cooking need, pour 400 ml of boiling water over 1 teaspoon crushed dry root and insist until the drink is not cooled. Then add a teaspoon of honey. Drinking ginger tea need before each meal.
- If you really want to eat, it is necessary to take 1-2 prunes, or dried apricots. The dried fruit, you should slowly dissolve in the mouth, like caramel, and chewing, drinking water. This method allows you to quickly get rid of the sensation of hunger.
- To help quench your hunger decoction of the dried fruit. You need to boil for 15 minutes in a litre of water a handful of dried apples, apricots, prunes, raisins. Drink a cup several times a day.
- Hunger ceases to torment a certain time after a brief exercise.
Losing weight is not as difficult as it may seem at first sight. If you arm yourself with will and running tips to lose weight, above, and then the pounds disappear quickly and permanently. In this case, instead of the sensation of hunger, you can enjoy healthy and delicious.
This video presents a complex simple, but effective exercises to lose weight.