Losing weight without stress and harm to health is real.You just need to know how to do this and comply with certain rules.It is about those to be discussed.
In order for the process of losing weight to be comfortable and safe for the body, it is necessary to balance the previous psycho-emotional state and to prepare.
For this you need:
- 2 weeks before the start of weight loss, start a soothing herbal tea course and anti-press essential oils (this can be: lavender, ylang-ylang, tangerine, vanilla, etc.).
Determine the body mass index (ITM).It is calculated by the formula:
Itm = m/(p*r)
Where
M - heavy, kg
19-24 - Norm
25-29 - Weight
30 and more - obesity
Sample
Weight - 84 kg
Growth - 1.67 m
ITM = 84/(1.67*1.67) = 30.12
The result matches obesity.
- Set a clear goal for myself - how much I want to be heavy.
- Calculate the difference between real and desired weight.For example, now weighs 84 kg, I want - 54 kg.Differences: 84-54 = 30 kg
- Start storing food diaries (so far without nutrition).This is important, as it is necessary to clearly determine the cause of overweight (more about them below).
Calculate, based on weight loss standards (3-4 kg per month), period for weight loss.For example, it is necessary to lose 30 kg.Duration = 30/3 = 10 months
Why can't you lose weight if you eat a little
The first thing to do is understand what, in fact, you can get better.Because often people are not true -they really understand what the cause of their overweight is.And often, without understanding this issue, they refer to special constitutions, wide bones, offspring, hormones, etc.
I'll give you just a few possible reasons:
- Unconscious consumed "extra" calories.
- Eat spicy foods.
- Eating not from hunger, but from boredom.
- "For company" snacks.
- Eat too much and stretch your stomach.
- Emphasize stress and problems.
- Late food / snack / tea.
- The use of hard diet and hunger.
- Does not comply with the "plate plate."
- Do not comply with the calorie proportions used during the day.
- Transition to diet and lean diet.
- Exceptions from the regular product menu without introducing alternatives into the diet.
- Preparation of "Eye" dish (without considering the ingredients and calculating calories).
- Eat for foods that do not fit the type of food.
- Eat for your loved ones.
- Eat a large amount of sugar.
- Stock products for the future.
- Lack of daily weight control.
- Lack of food diary.
- Lack of pure water in the daily diet.
Let's analyze every possible reason to gain excess weight, at the same time I will tell you what to do with it orWhat doesn't need to be done to lose weight.
1. Unconscious consumed "extra" calories.
The most common reason for this is the ignorance of the actual calorie content of the product.Many people believe that fruits, vegetables, juices, dairy products are not at all high calorie foods.This is an imaginary.Also, the most common calorie content is: oil, nuts, dried fruits, cereals and pasta.
For example,
1 teaspoon vegetable oil contains 45 kcal, dining room - 135 kcal.
100 gr.Cucumber - 13.5 kcal,
100 gr.Tomato - 20.61 kcal.
So it turns out that the usual part (300 gr) is a harmless salad with tomatoes and cucumbers on average 320-400 kcal.
1 cup (250 ml) of kefir - 148 kcal;
1 cup of yogurt drink without additional ingredients - 230 kcal;
1 medium size apple (about 230 gr.) - 120 kcal;
1 medium size banana (about 140 gr without skin) - 125 kcal;
1 teaspoon - 15.2 kcal;
1 teaspoon of sugar - 19 kcal;
1 tbsp.butter - 108 kcal;
100 gr.pasta - 357 kcal;
100 gr.cereals (hercules, rice, millets, etc.) - an average of 350 kcal;
100 gr.Bread - 180 kcal;
100 gr.raspberries - 53 kcal;
100 grams of beans (almonds, walnuts, hazelnuts, etc. -more) - an average of 645 kcal;
100 gr.dried fruits (dates, prunes, dried apricots, cherries, etc.) - an average of 300 kcal;
300 ml of coffee with sugar -free milk - 150 kcal.
Now let's see how it works with an example of a one -day menu without a dangerous product.
Breakfast
Oatmeal of sugar -free milk and honey - 1 small portion (about 200 grolues ready) - 530 kcal
Coffee with sugar -free milk (eg latte) - 300 ml - 150 kcal
2 small sugars (for example, from beans and fruits -dry) -100 kcal
Total: 780 kcal
Snack
1 small sandwich with adyghe cheese - 250 kcal
sugar -free tea and honey - 5 kcal
Total: 255 kcal
Dinner
1 portion of low soup (about 300 ml of finished dish) - 300 kcal
2 pieces of bread - 145 kcal
1 part of the salad (300 g.) From the vegetables -scontains with vegetable oils - 400 kcal
sugar -free tea and honey - 5 kcal
Total: 850 kcal
Snack
2 grip of beans (30 g.) - 195 kcal
How to measure a few beans: pour the beans in the hand and tie the brush into the fist so that all fingers fit closely with each other and the beans are invisible.For example, almonds in one handful of only 15 pieces.
Dinner
1 part of pasta (about 150 g of finished dish) with butter - 400 kcal
1 part steamed fish (150 gr.) - 300 kcal
1 part of the salad (300 g.) From the vegetables -scontains with vegetable oils - 400 kcal
sugar -free tea and honey - 5 kcal
Total: 1105 kcal
Snack
1 cup (250 ml) kefir - 150 kcal
2 medium -sized apples - 240 kcal
Total: 390 kcal
Just in a day turned out: 3575 kcal
And, note, this is without cake, cake, fatty meat, without fried dishes in a large amount of oil and even sugar or honey.It is not possible to lose weight with such a menu.
(!) For a woman, the daily KCAL norm is about 2000 kcal, for men 2400 kcal.
To start losing weight, it is enough for a woman to take 1200 kcal a day, to maintain a shape - 1600 kcal.For men - 1600 kcal and 2000 kcal, each.
2. Eat spicy food(Experienced with garlic, burning pepper, onions, etc.).Acute foods cause appetite and stimulate you to eat more.
3. Food diets are not from hunger, but from boredom.When it is boring and has nothing to do, the brain is looking to be active from filling our activity space.The easiest option is to eat and/or sleep.And, thus, the feeling of hunger seems more frequent than possible.
4. Snack "For Company".This situation does not always occur when it comes to drinking tea or sitting in the cafe (chat).Although he is, of course, has a place to be.There is someone in your eyes start eating sweet or drinking tea / juice / yogurt, and more.The brain reacts at lightning speed - we immediately have a desire to do the same (hand on the machine stretching into a cup or sugar -Gula).Often, with additional calories (unplanned), office workers.
5. Excessive and stretched stomach.In 99% of cases in people suffering from overweight, the stomach is stretched.It is usually stretched for years with a gradual increase in the section.And it's no longer possible to get enough in small parts.If you think that the parts of the restaurant are too small and often see that you are not eaten by the standard set*, the possibility of your stomach is stretched.Because the parts of the general nutrition organization are always strictly calculated and should be enough to get enough.
* 1 hot serving and salad, without dessert and hot drinks.
But there is good news, the stomach can be reduced (and without expensive and risky operation).
6. Emphasize stress and problems
In stressful situations, people tend to eat more than usual.Many of the sins they start to indulge in sugar -"This is just a small chocolate, you will think 100 grams of everything, there is nothing wrong and useful to the brain."Often, in the process of "seizing", one does not control the amount of eating and easily eating a few pounds of sugar in a day.
This is due to the fact that when eating sugar -Gula, we develop the hormone of happiness, but its actions end up quickly and the desire to eat something delicious again and again.
Safe pressure sealing is unsafe, good for psycho-emotional health (the cause of stress is not lost and only increases), and for physical (additional pounds leads to obesity and a variety of serious illnesses).
7. Late food / snack / tea drink.
The last meal every day should be no later than 4 hours before bed.If not, everything is eaten quickly turning into an extra pound.
8. Use of hard diet and starvation.
Fans of hard diet and various hunger often face the fact that they cannot overcome hunger for a long time.The same effect is observed with sharp restrictions in nutrition compared to the usual ones.Our body is very wise, he sees this kind of execution as a severe pressure and starts, first, to store calories (to delay the supply of fats in the form of caterpillars in the hips and waist), second, to demand happiness hormones (as soon as hunger or strict diet, we want something sweet).
After the termination of bullying on the body, people returned to gain very fast and most often more than the start of the diet.
9. Disappointed "Plate Rules".
It can be:
- vegetable deficiency and vegetables -
- large amounts of fat, flour, meat;
- deficiency of protein foods (meat, fish, cheese, etc.);
- Does not comply with the "plate" proportion.
As good as the following "plate" parts should be noted:
Breakfast
1/2 - Protein food
1/2 - complex carbohydrates
Only complex carbohydrates or just acceptable protein foods.For example, it can be porridge or cottage cheese with sour cream.
Dinner
1/2 -Vegetables and vegetables -seconds in any form (except fried)
1/4 - Complex carbohydrate side dishes (cereals or paste - al dente cooking methods)
1/4 - Protein food
Dinner
3/4 -Vegetable Vegetables -non -starch in any form (except fried)
1/4 - Protein food
This option is best suited for men with a 1600 or 2000 kcal menu.
The second option (more accepted for women, with a 1200 kcal menu):
Breakfast
1/4 - Protein food
1/4 -Fruits, Vegetables, Herbs
1/2 - complex carbohydrates
Dinner
1/2 -Vegetables and vegetables -seconds in any form (except fried)
1/4 - Complex carbohydrate side dishes (cereals or paste - al dente cooking methods)
1/4 - Protein food
Dinner
1 -Vegetables and not vegetables -heavyweight in any form (except fried)
Third option (my lover, at all without dinner):
Breakfast
1/2 - Protein food
1/4 -Fruits, Vegetables, Herbs
1/4 - Complex carbohydrates
Dinner
1/2 -Vegetables and vegetables -seconds in any form (except fried)
1/4 - Complex carbohydrate side dishes (cereals or paste - al dente cooking methods)
1/4 - Protein food
10. Disappointment of Calorie Products used during the day.
Often, people have most calories in the afternoon, but they should be the opposite.Using an example of how this can happen, you can see in Clause 1 - just a menu with non -compliance with the calorie proportions used.
What to do:
Regardless of the number of calories selected daily (for weight loss / for weight maintenance / for men / for women), the calorie proportions during the day should be about the following:
Breakfast
Calories 45% of all use per day
Snack
7.5% of calories from all use per day
Dinner
Calories 25% of all use per day
Snack
7.5% of calories from all use per day
Dinner
15% of calories from all use per day
For example, if you decide to adhere to a 1200 kcal diet a day (the norm for women for weight loss), then it should change something like this:
- Breakfast - 540 kcal
- Snacks - 90 kcal
- Lunch - 300 kcal
- Snacks - 90 kcal
- Dinner - 180 kcal
If the 1600 kcal menu is arranged to maintain the form (female) and for weight loss (male), then the proportion should be about the following:
- Breakfast - 720 kcal
- Snacks - 120 kcal
- Lunch - 400 kcal
- Snacks - 120 kcal
- Dinner - 240 kcal
11. Transition to dietary diet and lean fat.
There is a myth that if food is lean or diet, they will definitely lose weight.This is true -is wrong.With Lean Nutrition, you just need to understand that dishes are made from edible products during church positions, and not low -products.
For example, very often in the lean menu are used:
- Walnut - they are very tall -calorie (100 g. - 645 kcal),
- Dried fruit (100 g - average 300 kcal),
- cereals (100 g - an average of 350 kcal),
- Honey (100 g. - 304 kcal)
- Sugar (100 g. - 387 kcal)
On certain days, it is allowed to use vegetable oil, it also has a large amount of calories (100 ml - 900 kcal).
In comparison, I will provide the calorie content of certain products that are prohibited during the post:
100 gr.Fish - 200 kcal
100 gr.Meat - 143 kcal
100 ml milk - 42 kcal
100 gr.Eggs - 155 kcal
100 gr.butter - 720 kcal
Therefore, it is not worth using the LEAN menu for weight loss, it will not help achieve its goals, and in moral and ethical terms - church positions are not for this.
For products and diet dishes, the picture is the same.At one time, a special diet with a specific set of products has been developed (they can be encountered with terms such as Diet No. 5, Diet No. 8, and others - most commonly used in medical and sanatorium institutions).Usually such a diet is prescribed according to human disease.And, thus, a diet does not mean at all that it is low -calorie.
12. Exceptions from regular product menu without alternative introduction into diet.
It happens that one decides to lose weight, studying a common menu for harm and calorie content.Furthermore, it does not include more than half of the usual products / dishes from the diet and continues to eat only products that are not included in the "prohibition" list.
This is a type of hidden trap.Because, first, the actual damage starts with a lack of fat / salt / spicy / sweet food (a combination of certain fats, sugars and salts causes persistent addiction, such as cigarettes or alcohol).As a result, damage occurs and more or something forbidden to eat.
Second, the body begins to undergo pressure from the absence of the components he needs.
The consequences of this experiment can be very different:
- Hormone failure,
- Sharp deterioration in skin condition (excessive dryness / acne / peeling, etc. -more),
- hair loss (until the baldness is completed),
- Problems with the gastrointestinal tract,
- The mood change
- depression,
- Attitude is indifferent,
- Disadvantages of immunity,
- Problems with the cardiovascular system, etc.
What to do:
For example, if you exclude cakes, cakes and chocolate, then you must introduce the product that will replace it.But not just in the literal sense: there are several types of dishes in 1000 calories, we turn into dishes from other ingredients as well as 1000 calories.
How to introduce alternative dishes / products:
From a piece of cake or butter, there can be homemade sugars from peanuts and dried fruits, and, of course, not in large quantities (2 sugars in the morning to increase mood).In other words, we no longer eat bread, cakes, chocolate during the day, but we eat 2 sugars from dried fruits and/or nuts after breakfast.
They exclude fried potatoes, you need to introduce cooked potatoes.
Excluded mayonnaise, you need to prepare home sauce (not to be confused with home mayonnaise), for example, yogurt + mustard + salt + vegetables + salty cucumbers.
Pork fat is removed from the diet, you need to replace it, for example, with steam chicken breast and add olive oil to the diet.
Rafinated oil has been removed, be sure to introduce imperfect, but in reasonable quantities (taking into account calories).
Excluded fatty foods, add non -repaired olive oil, natural olives without coloring, avocado and nuts to diet.
And so on.
13. Cooking "by the eyes" (without considering the ingredients and calculations of calories).
If you do not consider and measure the product in the preparation process by measuring the device, it is impossible to determine the number of calories in part.This 100% leads to extra calories and, thus, weight gain.
Believe me, it's very difficult to "determine" "by the eyes".If for the sake of the experiment, weighs 60 grams from any cereal or any pasta (can only be eaten a day with a 1200 kcal menu), then you will immediately understand that your "eye" will not cook yourself (100% of your part will be more).The same goes for vegetable oil.Try to pour the usual amount of vegetable oil into the pan, but simply measure it (!) With one teaspoon.I'm sure you will be very surprised how many teaspoons are usually poured with you to prepare the dish.
Exactly happens with all other products.
14. Eat foods that do not fit the type of food.
One of the secrets of slim figures lies in perception, what do you think?- Only two essential oils: grapefruit and vanilla (cannot be confused with vanilla for baking!).
And this is not a fantasy, but a scientifically proven fact (back in 1994, large -scale research has been conducted, created, patented and successfully used for today the overall weight correction system).The 100% aroma perception of natural essential oils was a science that was proven and allowed by scientists in the last century.Our priorities and denials (such as / dislikes) are a language that oil spokes with us.
To determine, we need a drop of 100% important vanilla oil and grapefruit.With closed eyes, we determine the most pleasant aroma, and voila, you can already determine what you need to exclude from your diet to lose weight and, most importantly, then stay in good condition.
If in the priority of grapefruit, then it should be excluded:
Very fat desserts, fatty meats, smoked meats, sausages, half -finished products, fat dairy products.
If Vanil is preferred, not included:
Simple carbohydrates (sugar, starch, white bread, sugar -gula, potatoes).
One important thing: this test can only be drawn with high oil and natural oil ("copy" of chemistry, unfortunately, does not know how to speak oil).How to not make mistakes with natural oil options is a separate topic, and we will definitely think of it in more detail, and now a small indication is for you: vanilla oil has a thick black pasta consistency and with a feature aroma (right -like vanilla, which we used to use baking) and its cost in the global market of $ 15 per 1 ml.
15. Eat for loved ones.
The most common moms by this, they began to eat after their children.It looks like he's done a few tablespoons of porridge or some puree, what is here.But here is the root of the problem, in each spoon there is a calorie (sometimes good enough) that does not fall into the general calculation.And if for the growing baby's body so much is just good, then for a mother - this is immediately weight gain.
What to do:
The first option is not to eat at all (removing the body).
The second (more complex) is to calculate the calorie content of the remaining food, even only one tablespoon, and reduce the food planned for today for this amount of calories.
16. Stock products for the future.
The matter is when a large number of products and sugars are at home, as well as the temptation to eat extra pieces or sugar -The extra sugars increases at certain times.Another time when something is purchased with a margin and starts to disappear - in most cases, people start to "save" (eat faster) this product.As a result, more is consumed than planned and necessary for weight loss.
What to do:
Before you go with a list to the store, you need to carefully review the remains of the existing product and the expiration date.Try to buy the product exactly in the required amount (with the length of the length stored, for example, the cereal and the oil).Now in almost all supermarkets there is a chance to consider the product - it's easy not to buy excess.The second option is to buy the product in the market and to ask for the amount of the required amount.When buying a product, you also need to pay attention to the expiration date so that nothing will decline in a week.
17. Eat a large amount of sugar.
About the dangers of sugar, I strongly recommend watching the "sugar" movie.
18, 19, 20. Lack of Daily Control and Food Diary, Pure Water Abandonment in the Daily Menu.
Examples of menu for a week
To lose weight at home, without damaging your health, you must adhere to a balanced diet.Here is an example of a menu with light dishes that will help you in a quick weight loss:
Before each meal, you need to drink 1 cup of pure water.
Monday
Breakfast:Casserole cheese cottage, fruits, latte coffee.
Snacks:almond.
Dinner:Beef with grilled, salad salad and vegetable leaves.
Snacks:dried apricot.
Dinner:Boiled vegetables, salads made from vegetables and vegetables.
Tuesday
Breakfast:Yogurt with berries and almonds, latte coffee.
Snacks:apple.
Dinner:Morish soup with adyghe cheese, 2 pieces of bread, vegetable salads and herbs.
Snacks:date.
Dinner:Vegetable curry.
Wednesday
Breakfast:Folding porridge with pumpkin, tea.
Snacks:Walnut.
Dinner:Pasta with spinach sauce.
Snacks:Bulgarian pepper.
Dinner:Salads from vegetables and herbs.
Thursday
Breakfast:Eggs with asparagus, tea.
Snacks:Banana.
Dinner:Chicken breasts with buckwheat, vegetable salads and vegetables.
Snacks:Prunes.
Dinner:Grill vegetables (eggplant, tsukini, tomatoes, Bulgarian style pepper).
Friday
Breakfast:Hercules milk porridge with pear, coffee American.
Snacks:Hazelnut.
Dinner:Rice with mushrooms, vegetable salads and herbs.
Snacks:tomatoes.
Dinner:Pumpkin Grill with Provencal herbs, vegetable salads.
Saturday
Breakfast:Curd dessert with yogurt and fruits, coffee latte.
Snacks:Mandarin.
Dinner:Fish soup with potatoes, 2 pieces of bread, vegetable salads and herbs.
Snacks:carrot.
Dinner:Steam vegetables (eggplant, tsukini, tomatoes, Bulgarian sweet pepper).
Sunday
Breakfast:Sand with avocado and strawberries, tea.
Snacks:Peanut butter.
Dinner:Al dente pasta, vegetable salads, herbs and avocado.
Snacks:Fresh cucumber.
Dinner:Spinach, beet and strawberries.
Next, you need to analyze your diary in 2 weeks, identify your reasons for the appearance of extra pounds (no need to have all 20 positions, most likely in some points you will know yourself clearly, and in some).This is not as easy, but trying to be as honest and objective as possible.
After we find out the cause of overweight, you need to gradually start introducing all the suggestions into your life (written above).
What we do in parallel:
- We started using adaptogens essential oils (oils that help adapt to any situation).It can be: lemon, grapefruit, bergamot, spruce, cypress, thuja, fir, pine, etc.)
- We continue to drink herbs that calm herbs.
- We started the anti -cellulite massage trip.
- We take Sodo-Garam baths for weight loss.
- Add physical activity.
Physical activity
If there is no physical activity before, then it is worth starting with a little time (10 minutes), gradually increasing the burden and duration of the class.At the same time, the class should be normal (at least 3 times a week).
It is very important to find your own physical burden that will be pleased.
It can be:
- Walking on foot
- swimming,
- dance,
- Scandinavia runs,
- yoga,
- Pilates,
- Streiching,
- Gymnastics for healthy buttocks,
- Run
- Biking,
- Aerobic Aqua.