Often the girls in search of fast and effective methods of weight loss to resort to the quite dangerous for the health of ways. They practically don't eat anything, exhaust yourself in the gym and is not taken into account the fact that the body is exposed to enormous stress. Not rarely even a hard mode does not lead to the desired result. This happens because in addition to diet and sport, it is necessary to follow the other rules, how to lose weight. What you need to remember, useful tips for weight loss, how to lose weight in no time, without compromising on health?
How to find out your normal weight
Before that, how to start a long and arduous process of losing weight, it is necessary to find out whether there are overweight. This is an important phase, because the lack of body weight is harmful for health, as well as the excess.
Figure out your ideal weight, you can do it several ways.
Way 1. If your rise is 155-165 cm, then you need to take 100, if the growth of 165-175 cm, it is necessary to take 105 and at a height above 175 cm drain 110. The obtained number shows the normal weight.
For example, a person has a growth 168 see 168-105=63. This means that the ideal weight is 63 units, However, the result is inaccurate, because this calculation does not take into account features of a figure.
Method 2. More correct result is obtained when calculating the parameters of a person's character. For the calculation of normal body weight, it is necessary to substitute values into the formula:
HxQ:240=W, where H — height in cm, Q — the volume of the chest, W — normal weight.
For example, a woman has a growth of 162 cm, the volume of the chest is 92 see 162 x 92 : 240 = 62,1 units of the Result — at a height of 162 cm. it is her ideal weight should be 62,1 units
Using this method you can determine the degree of obesity:
- 1-th degree — if the result is higher than the standard 10-30%;
- 2-nd — exceeding the norm by 30-50%;
- 3 degrees — exceeding the standards by 50 to 100%;
- 4 degrees — exceeding the standards above 100%.
The role of healthy diet in weight loss
After determining how many extra kilos is present, it is possible to plan weight loss and learn tips for weight loss. It must be remembered that this intensive process, which requires compliance with certain rules. If you follow only some of the tips and forget the other, you can wait for the desired results.
The most important rule in weight loss — this is proper nutrition. Depends on not only weight, but also the appearance and state of health. This issue must be taken seriously.
In the first place, the diet should be varied. A person should get all the necessary vitamins and minerals. Without these useful substances, the body will wither and wilt rapidly. As a result it will affect the condition of the skin, hair, teeth, this year sag immunity.
Diet for weight loss it is necessary to form with regard to the daily norm of fats, carbohydrates and calories.
An adult woman should eat per day:
- carbohydrates — 100-120 g;
- fats — 50-60 g;
- calories — 1750-1800 kcal.
Every person who lose weight should remember the golden rule — the nutritious food you need to eat in the first half of the day, and in the afternoon and in the evening let the light products.
The list of prohibited products
In weight loss it is important to remember that some foods are strictly forbidden to consume. Even for those who lost a small amount of such food can negate all the efforts.
The list of harmful products:
- butter pastries, cakes, sweet pastries;
- cakes, pancakes;
- chocolate, confectionery;
- pasta;
- cereals;
- fat varieties of meat and fish;
- fatty foods;
- fastfood, food, semi-finished products;
- carbonated beverages;
- beer.
Reduction in the number of uses of sugar is good to have an impact on the figure. A day is allowed a maximum of 80 gg And even better to replace sugar with honey or jam and candy — a small amount of dried fruit.
What foods can be eaten
What food is appropriate to eat with a tendency to gain weight people:
- black or whole wheat bread;
- milk, yogurt, cottage cheese;
- eggs;
- meat and fish lean species, seafood;
- herbs, vegetables;
- unsweetened fruit and berries;
- unrefined vegetable oil (1-1,5 tablespoons a day).
To the preparation of food is allowed to be used on almost all products. The main thing is not to exceed the daily norm of calories.
Tips for weight loss from professionals
Doctors and nutritionists have compiled some rules, how to lose weight quickly and permanently.
Best tips for weight loss:
- Monitor the volume of servings. If you constantly eat big portions, then over time the stomach wall are stretched. Consequently, a person wants to eat more and more, and hunger comes faster. So, in the treatment of obesity is often recommend patients to surgery to reduce the volume of the stomach. To avoid problems, eat 4-6 times a day, small portions.
- Forever forget about the bakery products and sweets. In such a case, those extra pounds away much faster, and normal body weight will be stable.
- There are soups and put a ban on snacks in between meals. Nutritionists recommend to sit on the soups. In a period of not snacking. Such a diet contributes to rapid weight loss.
- Strike from the diet of spicy, salty, spices. These products contribute to increased appetite. Instead of the spices is recommended to use herbs (parsley, coriander, dill, mint, cumin), and lemon juice can replace the salt. In weight loss need to eat more vegetables. The fiber in their composition creates a feeling of satiety and has a beneficial effect on the intestines. During a vegetarian diet, you need to eat often, up to 6 times per day. You can't avoid the intervals between meals more than 3 hours.
- For half an hour before meals drink a glass of water without gas or non-fatty broth. This method helps to curb the appetite and the person will eat more than you need. Can not drink sweet, sour, fizzy drinks, sharp and fatty broths — they inflame the appetite. It is also known that water accelerates the metabolism by 30% and helps burn calories.
- For lunch and dinner it is first necessary to eat a low-calorie appetizer and then a main dish. This method also reduces appetite. As an appetizer you can choose boiled eggs, salad from fresh vegetables, celery, raw grated carrot.
- Prepare a light meal. In such a case, the portions look great, but contain less calories.
- A diet with low carbohydrate. One of the most effective ways is considered to be food products contain a minimum of carbohydrates.
- Eat the warm food first. Soups, borscht, and other first food you need to eat just warm. It helps to improve digestion and metabolism. The digestion of hot food takes a little longer, because the feeling of fullness lasts longer.
- Carefully chew food. The longer you consume food, the more it produces saliva, which contains enzymes for the digestion of food. In such a case, the food is better digested and the faster comes a feeling of saturation. If it is to do a 10-minute break between meals, then most likely, you will not want to continue eating.
- Exclude from the diet of ice cream. This dessert it is better to replace fresh frozen juice.
- Promotes weight loss and a decoction of the ashes. It is necessary to mix the 7 pieces of the dried fruit of the crane and 3 pieces of dried nettle leaves (may also use evenly Rowan and rosehip). 2-3 tablespoons of the mixture pour two cups of boiling water, keep on heat for 10 minutes, and then insist 4 hours. The filtered decoction taken in the intervals between meals in half a glass 2-3 times a day. For every day it is necessary to prepare a fresh drink. Before drinking be sure to consult with your doctor, because not everyone can have this tool. Also, the expert will tell you the length of the duration of treatment.
- Sport and physical activity. For weight loss will suit any activity — brisk walking, jogging, fitness, exercise in the gym, dance, etc. The more movement, the faster it will melt weight.
- Unloading days. For weight loss is very useful to organize 1-2 times a week and unloading days. There are many options — protein, fat, carbohydrate, vegetables, liquid days.
- Drink the daily rate of water. Daily you need to drink 2-2,5 liters of clean water.
- Can not eat right after a nervous nervousness or physical burden. To stomach began to secrete juice for the digestion of food, it is necessary to give him a little time. It is also prohibited immediately after a meal to be regarded as heavy work or sports.
- Not sleep after eating. Sleep after a meal contributes to the rapid deposition of fat. It is better to go out for a walk.
- After the meal, do not eat fruit. Fruit, get on a full stomach, causing fermentation. It interferes with digestion and causes bloating.
- Eggs contribute to weight loss. To replace the usual breakfast eggs, you can lose a few pounds.
- Black coffee speeds up metabolism and burns fats. A cup of high quality natural drinks without sugar will help you not only lose weight but also will boost your energy and improve your mood.
- Green tea is also helpful in weight loss. Tea, like coffee, helps burn fat and speeds up metabolism.
- Cook in coconut oil. In coconut oil are present in the triglycerides (type of fats), which improve metabolism and reduce appetite.
- Refrain from the strict diets and starvation. People "sitting" on a solid diet, have a strong sense of hunger, which leads to frequent breakdown and overeating. More efficient and much more pleasant to hold just a full healthy diet.
Recommendations on how to reduce the appetite
Good taste sometimes an insurmountable obstacle on the road to weight loss. Many women are often unable to overcome the urge to snack something.
These real tips for weight loss you to calm the raging appetite.
- In the 5-6-one-meal feeling of fullness lasts longer, a person won't be hungry enough to binge eating.
- Rinse your mouth mint water several times a day helps reduce appetite.
- If you brush your teeth, before eating mint toothpaste, then there is the taste significantly subsides. The fact is that the mint dulls the sensitivity of the taste receptors in the mouth, and there is a desire decreases.
- Some essential oils are also reduce the feeling of hunger. You smell of green apple, grapefruit, vanilla, cinnamon or mint.
- Curb the appetite, help tea of ginger. For the preparation you need to pour 400 ml of boiling water, 1 teaspoon of crushed dried root, and insist, until the drink has cooled down. Then add a teaspoon of honey. Drink ginger tea, should before each meal.
- If you really want to eat, it is necessary to take 1-2 dried prunes or dried apricots. Dried fruit it is necessary to slowly dissolve in your mouth like toffee, and thoroughly chewed, washed down with water. This method helps to quickly get rid of the feeling of hunger.
- It will help satisfy your hunger and a decoction from the dried berries. It is necessary to boil for 15 minutes in a liter of water a handful of dried apples, apricots, dried prunes, raisins. Drink the drink on the glass several times a day.
- Hunger will cease to torment some time after a brief exercise.
Losing weight is not as difficult as it might seem at first glance. If you stock up on force of will and accomplish weight loss tips, above, then the extra pounds will disappear quickly and forever. In this case, instead of the constant feeling of hunger, you will enjoy the tasty and useful food.
In the video it is presented the complex to the simple, but effective exercises for weight loss.