Losing weight without stress and health damage is real.You just need to know how to do this and adhere to certain rules.It is about them that they will be discussed.
For the weight loss process to be comfortable and safe for the body, it is necessary to balance the psycho -emotional state and conduct the preparation.
For this you need:
- 2 weeks before weight loss starts, start a herbal teas course and natural anti-stress oils (may 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 - Weight, kg
19-24 - Norm
25-29 - Overweight
30 and more - obesity
Example
Weight - 84 kg
Growth - 1.67 m
ITM = 84/(1.67*1.67) = 30.12
The result corresponds to obesity.
- Set a clear goal to me - how much I want to weigh.
- Calculate the difference between real and desired weight.For example, now the weight is 84 kg, I want - 54 kg.Difference: 84-54 = 30 kg
- Start maintaining a food diary (so far without changes in nutrition).This is important because it is necessary to clearly determine the causes of overweight (more about them below).
Calculate, based on weight loss patterns (3-4 kg per month), a period for weight loss.For example, it is necessary to lose weight at 30 kg.Period = 30/3 = 10 months
Why you can't lose weight if you eat so little
The first thing to do is to understand what, in fact, you can improve.Because often people really don't understand what is the cause of their overweight.And most of the time, without understanding this issue, they refer to a special constitution, wide bone, heredity, hormones, etc.
I will only give some of the possible reasons:
- The unconscious consumed of "extra" calories.
- Eat spicy foods.
- Eating meals is not hungry, but from boredom.
- Snacks "for the company".
- Eating too much and stretch your stomach.
- Stressing stress and problems.
- Late meals / snacks / drink.
- The use of hard diets and hunger.
- Non -compliance with "plate plates".
- Non -compliance with the proportions of calories consumed during the day.
- The transition to food and lean nutrition.
- The exclusion of the menu from usual products without introducing alternatives to the diet.
- Preparation of "eye" dishes (without weighing the ingredients and calculation of calories).
- Eat for foods that do not correspond to the type of food.
- Eat for loved ones.
- Eat a large amount of sugar.
- Inventory products for the future.
- Lack of daily weight control.
- Lack of food diary.
- The lack of pure water in the daily diet.
Let's look at each of the possible reasons for gaining overweight, at the same time I will tell you what to do with it orWhat is not necessary to lose weight.
1. The unconscious consumed of "extra" calories.
The most common reason for this is the ignorance of the actual content of calorie products.Many people believe that fruits, vegetables, juices and dairy are not of all high foods.This is an illusion.In addition, calories content is usually shown: oil, walnuts, dried fruits, cereals and pasta.
For example,
1 teaspoon of vegetable oil contains 45 kcal, the dining room - 135 kcal.
100 gr.cucumbers - 13.5 kcal,
100 gr.Tomatoes - 20.61 kcal.
It turns out that the usual part (300 gr) is a harmless salad with tomato and cucumber, on average, 320-400 kcal.
1 cup (250 ml) of Kefir - 148 kcal;
1 cup of yogurt drinking without additives - 230 kcal;
1 medium size apple (approximately 230 gr.) - 120 kcal;
1 medium banana sizes (approximately 140 gr. Without shell) - 125 kcal;
1 teaspoon honey - 15.2 kcal;
1 teaspoon sugar - 19 kcal;
1 tablespoon.Butter - 108 kcal;
100 gr.Pasta - 357 kcal;
100 gr.Cereals (Hercules, Rice, Millet, etc.) - an average of 350 kcal;
100 gr.Bread - 180 kcal;
100 gr.Raspberries - 53 kcal;
100 grams of nuts (almonds, walnuts, hazelnuts, etc.) - an average of 645 kcal;
100 gr.Dry fruits (dates, plums, dry apricots, cherries, etc.) - an average of 300 kcal;
300 ml of coffee with sugar without sugar - 150 kcal.
Now let's see how it works with the one -day menu example without harmful products.
Breakfast
Sugar -free milk and honey oats - 1 small portion (approximately 200 gr. Ready dishes) - 530 kcal
Coffee with sugarless milk (eg latte) - 300 ml - 150 kcal
2 small sweets (for example, walnuts and dried fruits) - 100 kcal
Total: 780 kcal
Snack
1 small sandwich with adyghe cheese - 250 kcal
Sugar and Honey Tea - 5 kcal
Total: 255 kcal
To have lunch
1 portion of low fat soup (approximately 300 ml of the finished dish) - 300 kcal
2 pieces of bread - 145 kcal
1 portion of salad (300 g.) Vegetables with vegetable oil - 400 kcal
Sugar and Honey Tea - 5 kcal
Total: 850 kcal
Snack
2 walks of nuts (30 g.) - 195 kcal
How to measure a handful of nuts: Pour nuts in hand and secure the brush into a fist so that all fingers fit each other firmly and the nuts are not visible.For example, almond walnuts in a handful are only 15 pieces.
To have lunch
1 portion of pasta (approximately 150 g of ready dish) with butter - 400 kcal
1 serving of steam cooked fish (150 gr.) - 300 kcal
1 portion of salad (300 g.) Vegetables with vegetable oil - 400 kcal
Sugar and Honey Tea - 5 kcal
Total: 1105 kcal
Snack
1 cup (250 ml) kefir - 150 kcal
2 medium size apples - 240 kcal
Total: 390 kcal
It turns out that in just one day: 3575 kcal
And note that this is without cakes, cakes, greasy meat, no fried dishes in a large amount of oil and even without sugar or honey.It is impossible to lose weight with this menu.
(!) For a woman, the standard of kcal per day, on average, is about 2000 kcal, for men 2400 kcal.
To start losing weight, it is enough for a woman to consume 1200 kcal a day to maintain a form - 1600 kcal.For men - 1600 kcal and 2000 kcal, respectively.
2. Eating spicy food(Tempered with garlic, burning pepper, onion, etc.).Acute food causes appetite and encourages you to eat more.
3. Food diets are not hungry, but from boredom.When it is boring and nothing to do, the brain is actively looking for the space of our activity.The easiest option is to eat and/or sleep.And therefore, the feeling of hunger seems much more often than it could be.
4. Snacks "for the company".This situation does not always occur when a proposal to drink tea or sit in a coffee (chat).Although she, of course, has a place to be.Someone in your eyes begins to eat candy or drinking tea / juice / yogurt, etc.The brain reacts with the speed of the radius - immediately we have the desire to do the same (the hands on the machine extend to a mug or sweets).Most of the time, with this type of additional (unproversed) calories, office workers face.
5. Eating in excess and stretched stomach.In 99% of cases in people suffering from overweight, the stomach is highly stretched.It is usually stretched for years with a gradual increase in portions.And it is no longer possible to get enough in small portions.If you think the portions of restaurants are very small and usually realize that you are not eaten by a standard set*, you are likely that your stomach is stretched.As parties in the general establishments of nutrition are always strictly calculated and should be sufficient to obtain enough.
* 1 hot plate and salad, without dessert and hot drinks.
But there is good news, the stomach can be reduced (and without expensive and risky operations).
6. Stress in stress and problems
In stressful situations, people tend to eat much more than normal.Many sin that they start to pamper with sweets - "This is just a small chocolate, you think 100 grams of everything, nothing is wrong and useful for the brain."Most of the time, in the process of "seizing", a person does not control the value of eating and easily eating a few pounds of candy in one day.
This is due to the fact that by eating sweets we develop a hormone of happiness, but its action ends very quickly and the desire to eat something delicious appears repeatedly.
Stress sealing is not safe, both for psycho -emotional health (the cause of stress does not disappear and only intensifies) and for physicists (extra pounds lead to obesity and various serious diseases).
7. Late meals / snacks / tea drink.
The last meal a day should be the late 4 hours before going to bed.Otherwise, everything consumed quickly turns into extra pounds.
8. The use of hard diets and hunger.
Fans of hard diets and a variety of hunger often face the fact that they cannot handle hunger for a long time.The same effect is observed with a sharp restriction on nutrition compared to the usual.Our body is organized with wisdom, it realizes this kind of execution as severe stress and begins first to stock calories (to postpone fat supply in the form of caterpillar elements in the hips and waist), second, to demand hormones of happiness (as soon as hunger or a rigorous diet that doesn't want something sweet).
After the cessation of such bullying on the body, people back are winning very quickly and, most of the time, even more than it was before the diet began.
9. Non -compliance with the "rules of the plates".
Could it be:
- Lack of vegetables and vegetables;
- A large amount of fat, flour, meat;
- Lack of protein foods (meat, fish, cheese, etc.);
- Non -compliance with the proportions of the "plates".
Ideally, the following proportion of "plates" on the day should be observed:
Breakfast
1/2 - Protein food
1/2 - complex carbohydrates
Only complex carbohydrates or protein foods are acceptable.For example, it may be porridge or cottage cheese with sour cream.
To have lunch
1/2 - Green and vegetables in any way (except fried)
1/4 - a plate of complex carbohydrates (cereals or paste - al dente cooking method)
1/4 - Protein food
To have lunch
3/4 - Green and non -vegetables rich in starch in any way (except fried)
1/4 - Protein food
This option is best suited for men with a 1600 or 2000 kcal menu.
The second option (most acceptable for women, with 1200 kcal menu):
Breakfast
1/4 - Protein food
1/4 - fruits, vegetables, herbs
1/2 - complex carbohydrates
To have lunch
1/2 - Green and vegetables in any way (except fried)
1/4 - a plate of complex carbohydrates (cereals or paste - al dente cooking method)
1/4 - Protein food
To have lunch
1 - Green and non -vegetables rich in starch in any way (except fried)
The third option (my beloved, without dinner):
Breakfast
1/2 - Protein food
1/4 - fruits, vegetables, herbs
1/4 - complex carbohydrates
To have lunch
1/2 - Green and vegetables in any way (except fried)
1/4 - a plate of complex carbohydrates (cereals or paste - al dente cooking method)
1/4 - Protein food
10. Non -compliance with the proportions of calories consumed during the day.
Most of the time, people have most calories in the afternoon, but they must be the opposite.Using an example of how this can happen, you can see in clause 1 - there is only one menu with a non -compliance with the proportions of calories consumed.
What to do:
Regardless of the chosen number of calories per day (for weight loss / for weight maintenance / for men / for women), the proportions of calories during the day should be approximately the following:
Breakfast
45% calories of all consumption per day
Snack
7.5% of calories of all consumption per day
To have lunch
25% calories of all consumption per day
Snack
7.5% of calories of all consumption per day
To have lunch
15% calories of all consumption per day
For example, if you decide to join a 1200 kcal diet per day (the standard for women for weight loss), you should do something like this:
- Breakfast - 540 kcal
- Snack - 90 kcal
- Lunch - 300 kcal
- Snack - 90 kcal
- Dinner - 180 kcal
If a 1600 kcal menu is compiled to maintain a shape (woman) and for weight loss (male), the proportions should be approximately the following:
- Breakfast - 720 kcal
- Snack - 120 kcal
- Lunch - 400 kcal
- Snack - 120 kcal
- Dinner - 240 kcal
11. Transition to food and lean nutrition.
There is a myth that if the food is lean or food, they will surely lose weight.This is completely wrong.By lean nutrition, you only need to understand that the dishes are prepared from products that can be consumed during the church station, not exclusively with low calorie products.
For example, often in a lean menu are used:
- Walnuts - They are very high - calorie (100 g. - 645 kcal),
- dried fruits (100 g. - an average of 300 kcal),
- cereals (100 g. - an average of 350 kcal),
- Honey (100 g. - 304 kcal)
- Sugar (100 g. - 387 kcal)
On some days, it is allowed to use vegetable oil, it also has a large number of calories (100 ml - 900 kcal).
For comparison, I will give the caloric content of certain products that are prohibited during the post:
100 gr.Fish - 200 kcal
100 gr.Meat - 143 kcal
100 ml of milk - 42 kcal
100 gr.Eggs - 155 kcal
100 gr.Butter - 720 kcal
Therefore, it is not worth using the lean menu to lose weight, it will not help to achieve goals and, in moral and ethical terms - the church post is not for that.
As for the products and dishes of the diet, the image is the same.At the same time, special diets were developed with certain sets of product (they could be confronted with terms such as diet No. 5, diet No. 8, etc. - are used more often in medical and sanatorial institutions).Generally, these diets were prescribed according to human diseases.And, consequently, a dietary dish does not mean that it is low -crop.
12. Exclusion of the menu of usual products without the introduction of an alternative in the diet.
It turns out that a person decides to lose weight, studies his usual menu for harmful and calorie content.In addition, it excludes more than half of the usual products / dishes of the diet and continues to eat only products that are not included in the "ban" list.
This is a kind of hidden trap.Because, first of all, a real collapse begins with the lack of fatty / salty / spicy / candy foods (a certain combination of fat, sugar and salt causes persistent addiction, as well as cigarettes or alcohol).As a result, there is a collapse and much more or something for the forbidden is eaten.
Secondly, the body begins to experience the stress of the absence of the components it needs.
The consequences of this experiment can be very different:
- hormonal failures,
- A sharp deterioration in the condition of the skin (excessive dryness / acne / peeling, etc.),
- hair loss (up to full baldness),
- Problems with the gastrointestinal tract,
- mood swings
- depression,
- apathy,
- Weakening of immunity,
- Problems with the cardiovascular system, etc.
What to do:
For example, if you have excluded cakes, cakes and chocolate, you should present products that will replace them.But not in the literal sense: there was some kind of dish in 1000 calories, we moved to a plate of other ingredients and also 1000 calories.
How to introduce alternative dishes / products:
Instead of a piece of cake or butter, there may be homemade nuts of nuts and dried fruits and, of course, not in large quantities (2 morning sweets to raise the mood).In other words, we no longer eat breads, cakes, chocolate during the day, but we eat 2 sweets of dried fruits and/or walnuts after breakfast.
They excluded chips, you need to have steam cooked potatoes.
Excluded mayonnaise, you need to prepare the sauce at home (not to be confused with domestic mayonnaise), for example yogurt + mustard + salt + vegetables + salted cucumber.
The greasy meat of pork has been removed from the diet, you need to replace it, for example, with a steam chicken breast and add olive oil to the diet.
Raffered oil has been removed, make sure it is not refined, but in reasonable amounts (taking calories).
Excluded fatty foods, add unfinated olive oil, spotless natural olives, avocados and nuts to the diet.
And so on.
13. Cook "eye" (without weighing the ingredients and calculation of calories).
If you do not weigh and measure products in the process of preparing with measurement devices, it is impossible to determine the number of calories in one part.This 100% leads to eating extra calories and therefore weight gain.
Believe me, it is very difficult to "define" "the eye".If, because of the experiment, weigh exactly 60 grams of any cereal or pasta (much can be consumed in a day with a 1200 kcal menu), so you will immediately understand that "by eye" you would never have cooked (100% your part would be much more).The same applies to vegetable oil.Try to pour the usual amount of vegetable oil in the pan, but only measure (!) With a teaspoon.I'm sure you will be extremely surprised by how many teaspoons are usually spilled with you to prepare a plate.
Exactly happens with all other products.
14. Eating foods that do not correspond to the type of food.
One of the secrets of a slender figure is in perception, what would you think?- Only two essential oils: grapefruit and vanilla (should not be confused with vanilla to bake!).
And this is not fantasy, but a scientifically proven fact (in 1994, a large -scale survey has been conducted, invented, patented, and successfully applied to this day in an entire weight correction system).The perception of 100% natural essential essential oils is a science proven and justified by scientists in the last century.Our preferences and denials (such as / do not like) are a type of language that oil is spoken to us.
To determine, we will need a 100% natural essential vanilla and grapefruit oils.With our eyes closed, 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, later always remain in good shape.
If, in the preference of a grapefruit, it is necessary to exclude:
Highly fat desserts, greasy meat, smoked meats, sausages, semi -agreed products, fatty products.
If vanil is preferred, exclude:
Simple carbohydrates (sugar, starch, white bread, sweets, potatoes).
An important point: This test can only be designed with high quality and natural oils (chemical "copies", unfortunately, do not know how to speak the language of oils).Since not making a mistake with the choice of natural oil is a separate topic, and definitely we will bend in more detail, and now a small tip is for you: vanilla oil has a thick black pasta consistency and a characteristic aroma (just like the vanillas, which we are used to using in cooking), and its global cost starts from $ 15 ml.
15. Eating for loved ones.
Mothers often sin with this, they start eating behind their children.It seems that she finished a few spoons of porridge or some puree of fruit, which is here.But here is the root of the problem, in each spoon there are calories (sometimes quite decent) that do not fit in general calculation.And if, for the growing body of the baby, it's good just good, then for a mother - this is immediately a weight gain.
What to do:
The first option is not to eat (throw the remains).
The second (most complex) is to calculate the caloric content of the remaining foods, even if it is just a spoon and reduce planned meals for the day for this number of calories.
16. Inventory products for the future.
The fact is that when a large number of products and sweets are at home, immediately the temptation to eat an extra piece or an additional candy increases sometimes.Another time when something has been bought with a margin and begins to disappear - in most cases people start to "save" (eating more quickly) these products.As a result, much more is eaten than planned and necessary for weight loss.
What to do:
Before you go with a store list, you need to carefully study the remains of the available products and the expiration date.Try to buy products exactly in the amount required (except for long -term stored, for example cereals and oil).Now, in almost every supermarket, there is the opportunity to weigh products - it is very convenient not to buy excess.The second option is to buy products in the market and request the necessary value.When buying products, you should also pay attention to expiration dates, so that nothing deteriores in a week.
17. Eat a large amount of sugar.
About the dangers of sugar, I recommend watching the movie "Sugar".
18, 19, 20. Lack of daily weight control and food diary, pure water negligence in the daily menu.
Example menu for a week
To lose weight at home, without damaging your health, you should adhere to a balanced diet.Below is an example of the menu with light dishes that will help you in rapid weight loss:
Before each meal, you need to drink 1 cup of pure water.
Monday
Breakfast:Cottage cheese casserole, fruits, coffee with coffee with milk.
Snack:almond.
To have lunch:Ground beef with grilled salad, salad and vegetable leaves.
Snack:Dry apricots.
To have lunch:Baked vegetables, salad made of vegetables and vegetables.
Tuesday
Breakfast:Yogurt with berries and almonds, coffee with coffee with milk.
Snack:litter.
To have lunch:Morish soup with Adyghe cheese, 2 pieces of bread, a vegetable salad and herbs.
Snack:dates.
To have lunch:Vegetable curry.
Wednesday
Breakfast:Fold the porridge with pumpkin, tea.
Snack:walnut.
To have lunch:Pasta with spinach sauce.
Snack:Bulgarian pepper.
To have lunch:Vegetable salad and herbs.
Thursday
Breakfast:Eggs with asparagus, tea.
Snack:banana.
To have lunch:Chicken breast with sarracene wheat, vegetable salad and vegetables.
Snack:plums.
To have lunch:Vegetable grill (eggplant, tsukini, tomatoes, Bulgarian style pepper).
Friday
Breakfast:Hercules milk porridge with pear, American coffee.
Snack:hazelnut.
To have lunch:Rice with mushrooms, a salad of vegetables and herbs.
Snack:tomato.
To have lunch:Pumpkin grill with Process Herbs, a vegetable vegetable salad.
Saturday
Breakfast:Curd dessert with yogurt and fruits, coffee with coffee.
Snack:Mandarin.
To have lunch:Fish soup with potatoes, 2 pieces of bread, a salad of vegetables and herbs.
Snack:carrot.
To have lunch:Steam vegetables (eggplant, tsukini, tomatoes, sweet black pepper).
Sunday
Breakfast:Sands with avocados and strawberries, tea.
Snack:Cedar nut.
To have lunch:Al dente paste, vegetable salad, herbs and avocados.
Snack:Fresh cucumber.
To have lunch:Spinach, Beetroot and Strawberry Salad.
Then you need to analyze your food diary in 2 weeks, identify exactly your reasons for the appearance of extra pounds (you don't have to have all 20 positions, probably at some points that you will recognize yourself clearly and in some).This is not so simple, but try to be as honest and objective as possible.
Once we find out the causes of overweight, you gradually need to start introducing all recommendations into your life (written above).
What we are doing in parallel:
- We start using essential adatoges oils (oils that help adapt to any situations).It can be: lemon, grapefruit, bergamot, splash, cypress, thuja, spruce, pine, etc.)
- We continue to drink soothing plants based on plants.
- We started the course of anti -cellulite massage.
- We have salt baths for weight loss.
- Add physical activity.
Physical activity
If there was no physical activity before that, it is worth starting with a small amount of time (10 minutes), increase the load and duration of the classes gradually.At the same time, classes should be regular (at least 3 times a week).
It is very important to find the physical burden that will give pleasure.
Could it be:
- walking
- swimming,
- dance,
- Scandinavian walk,
- yoga,
- Pilates,
- Streiching,
- Gymnastics for a healthy defender,
- running
- cycling,
- Aerobic Aqua.