Probably not more current and timely topics for women, is a question of a slender figure. Although in our age of obesity refers to the male half of humanity, and especially those who have a "beer belly". There are many myths about how to remove excess fat, including such exotic, as is a diet according to the colors of the products, fasting and cleansing the body with special preparations. Rushing from one extreme to the other, most of the girls either can't lose the extra kilos, like negligible results, either it is fed almost in the unconscious state, foiled and gain weight to a greater extent than previously. The vicious circle may continue in the coming years, and the dream to get into the welcome dress or jeans, so this is and remains.
How to find out what methods are effective
Enough to turn on the "science of dietetics" and tune in to the nutrition according to recommendations. Better, of course, come to the experts with regard to the structures, shapes and other elements, weight loss history will select an individual program and will advise throughout the weight loss.
Remember that there is a rule, only in the respect of which it is possible to lose weight: burn more calories than you consume. Other methods are based on purification of the body specialized products, drugs, and an enema can give some effect, but the result you unlikely to please. The result happens to metabolic disorders and problems with the gastrointestinal tract.
The basic diet for weight loss
No matter what you want, you can fold in the whole, the weight or remove fat from specific locations, approach to nutrition will be the same: complete exclusion of the fat, carbohydrate restriction and preferences of the protein. There are two popular at this time methodology:
- effective diet for weight loss problem areas: stomach and hips is focused on the caloric content of the food. For the determination of the necessary calculation of your calories. There is a simple formula that takes into account height, weight, age: 655 + (9.6 x body weight) + (1.8 x growth in cm) — (4.7 x age in years). The obtained number becomes the guide, because it will show how much the body needs in a resting state. If you want to start the mechanism of weight loss, it is necessary to reduce the nome calories, it is to create a deficit.
Use low-calorie products – the main principle of this technique. You cannot dramatically reduce the caloric value, different from the stress the body begins to store fats. In the course of 1-2 weeks is necessary to come to a result, when the 7 days is 1000-1200 gg If it's less work on the allocations toward lower caloric value, if it is more – it is also bad, can be broken metabolism, aggravate the hair, the nails, the dry skin. In this case, it is also necessary to adjust. The condition is hydrated and, of course, exercise (at least half an hour), the complete exclusion of fat product. Homemade oily fish and dairy products to 1%-noi fat;
- a very simple protein diet, known by the name of its creator – Dyukana. The difference from the previous one in that it is not necessary to continually calculate the caloric content of the products, and also in the possibility to have as many as you want from the list of authorized products. Reviews about the diet is positive, that speaks about its high efficiency.
It consists the technique of four phases:
- Attack when you can eat only protein foods. Duration – 3-5 days. In this period of time to burn a maximum of fat (up to 5 kg).
- Rotation: one day only protein, one day protein with carbohydrates. This ensures a steady and stable weight loss.
- Fit. Quickly, everyone with the dial, it is a necessary period according to the scheme: one lost a kilogram – 10 days.
- Stabilization. It is necessary to keep her whole life. It's a toy. Enough times a week to digest protein daily.
As you can see, is quite simple. But it is worth considering another warning: be sure to drink no less than 2-3 liters of water and to eat oat bran, the well-known high fiber content. The second is not only involved in the processes of the digestive tract, but also leads to rapid saturation.
Principles of weight loss
Whatever diet already held, it is worth to know about the basics that will help you lose weight effectively.
- The specific supply arrangements is worth it to move gradually, so as not to provoke the return, as soon as I slack. This is the reason why starvation is strictly contraindicated, and it not only disturbs the processes in the human body, but with a high probability leads to distortion, and then into a depression, a new diet, and so on, it is in circles.
- From the diet is important to be smart about it, increasing the amount and caloric content of the dishes, to stabilize the new character. In the ideal case, and even after achieving the result, it is recommended to restrict on fat and fast carbohydrates: roasting, baking, chocolate, pasta.
- In the process of weight loss extremely important fractional, but frequent meals (5 times a day). It not only helps get rid of hunger, but not give you the ability to use the body of unnecessary energy for storage into fat.
- Increasing the amount of water – one of the most important principles of any Diene. Even though water is involved in the metabolism, but exactly what triggers this process, and govern the work. In addition to the pleasing weight loss, you get cleansing, which will surely please you in a good mood, easy, vigor, thick and strong hair, nails, healthy skin condition.
- Mode of eating. It is assumed that the 12.00 you can afford to and carbs and protein, and sometimes even give weakness: when approved favorite products in limited quantities. Until 18.00 – law on the regime of the diet, and it is, before going to bed 3 hours – exclusively no carbohydrate and, of course, a no fat diet. Resolves calorie products with low interest hard in the assimilation of carbohydrates: fillet chicken, turkey, veal, vegetables, dairy products with low fat content. For an hour before bedtime, preferably it exists at all.
Sample menu for a low calorie diet for weight loss
But a good diet is only half the battle. To pull the skin, are necessary exercises: swing press the abdomen, exercises for the legs and thighs. Duration – 30 minutes a day. Sample menu:
- breakfast. Any porridge, milk, eggs boiled or as an omelet. Vegetables, fruits, fresh or boiled, but not on an empty stomach. If you want to meat, fit fillets or chicken breast, veal;
- the second breakfast. Of the fruit eat, for example, apple, banana, pear. As an alternative – dairy products with low fat content;
- lunch. Low-fat meat products, fish. Vegetables, steamed or boiled. You can pasta. Salads of fresh vegetables. Again filled with lemon juice or olive oil (but no more than 1 hr. l.);
- afternoon snack. As a second breakfast;
- dinner: meat, fish in any form, except fried, preferably lean. A little vegetable salad;
- second dinner – a glass of low-fat yogurt or pack of cottage cheese.
This is a rough plan, how to assemble a custom menu, refer to the tables of contents of protein, fat, carbohydrates in food, and also don't forget to drink water and exercise. We wish you good luck!