Lose weight without stress and harm health is real.You just need to know how to do it and adhere to certain rules.It is about them to argue about.
In order for the weight loss process to go as comfortable and safe for the body, it is necessary to directly balance the psycho-emotional state and implement preparation.
You need that:
- 2 weeks before the start of weight loss, start the course of soothing herbal teas and the anti-destroy of natural essential oils (these can be: lavender, ylang-ylang, mandarin, vanilla, etc.).
Define the body mass index (ITM).The formula is calculated:
ITM = M / (P * R)
Where
M - Weight, kg
19-24 - Norm
25-29 - Excessive weight
30 and more - obesity
Primer
Weight - 84 kg
Growth - 1,67 m
ITM = 84 / (1.67 * 1,67) = 30.12
The result matches obesity.
- Adjust a clear goal for yourself - how much I want to strive.
- 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 guarding the food log (so far without changes in your diet).This is important, because it is necessary to clearly determine the causes of excess weight (more about them below).
Calculate, based on weight loss standards (3-4 kg per month), a weight loss period.For example, it is necessary to lose weight by 30 kg.Period = 30/3 = 10 months
Why can't you lose weight if you eat so little
The first thing to do is figure out what, in fact you can improve.Because often people don't really understand what is the cause of their excess weight.And most often, without understanding this issue, they relate to a special constitution, a wide bone, heredity, hormone, etc.
I will only give some possible reasons:
- Unconsciously ate from "additional" calories.
- Eating spicy food.
- Eating meals are not from hunger, but boredom.
- Snacks "for the company".
- Overeating and stomach stretched.
- Emphasizing stress and distress.
- Late meals / snacks / tea drinks.
- Use of heavy diets and starvation.
- Not complying with "plate of plate".
- It is not complying with the proportion of calories that are consumed during the day.
- Switching to nutrition and weight loss.
- Exclusion from the menu of common products without introducing alternatives to the diet.
- Preparation of dishes "by eye" (without weighing ingredients and calculations of calories).
- Food for food that does not match the type of food.
- To eat for loved ones.
- Eat a large amount of sugar.
- Storage products for the future.
- Lack of daily weight control.
- Lack of food logs.
- Lack of clean water in everyday diet.
Let's analyze each of the possible reasons to get excess weight, at the same time I will tell you what to do with it orWhat you don't need to do to lose weight.
1. An unconscious dish of "additional" calories.
The most common reason for this is ignorance of the right caloric content of the product.Many people believe that fruits, vegetables, juices, dairy products are not in all high cold food.This is a misconception.Also, the contents of the calorie that is most often shown: oil, walnuts, dried fruits, cereals and pasta.
For example,
1 teaspoon of vegetable oil contains 45 kcal, dining room - 135 kcal.
100 gr.Cucumbers - 13.5 kcal,
100 gr.Tomato - 20.61 kcal.
Thus, it turns out that the usual portion is (300 Gs of Nehessa salad with tomatoes and cucumbers on average 320-400 kcal.
1 cup (250 ml) kefir - 148 kcal;
1 cup yogurt for drinks without additives - 230 kcal;
1 Apple medium size (approximately 230 gr.) - 120 kcal;
1 medium-sized banana (approximately 140 gr. Without peeling) - 125 kcal;
1 teashic honey - 15.2 kcal;
1 tablespoon of sugar - 19 kcal;
1 tablespoon.Butter - 108 kcal;
100 gr.Pasta - 357 kcal;
100 gr.cereals (Hercules, rice, millet, etc.) - average 350 kcal;
100 gr.Bread - 180 kcal;
100 gr.Raspberries - 53 kcal;
100 grams of walnuts (almonds, walnuts, hazelnuts, etc.) - average 645 kcal;
100 gr.dried fruits (dates, plums, dried apricots, cherries, etc.) - average 300 kcal;
300 ml of sugar-free coffee - 150 kcal.
Now let's look at how it works with the example of the menu one day without harmful products.
Breakfast
Sugar and honey-free oatmeal milk - 1 small portion (approximately 200 gr. Finished dishes) - 530 kcal
Sugar Free Coffee (Latte) - 300 ml - 150 kcal
2 Small sweets (for example, of nuts 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
Dinner
1 part of a low soup (approximately 300 ml of finished dishes) - 300 kcal
2 pieces of bread - 145 kcal
1 part of salad (300 g) of vegetable oil with vegetable oil - 400 kcal
Sugar and honey tea - 5 kcal
Total: 850 kcal
Snack
2 fists of nuts (30 g.) - 195 kcal
How to measure a fist of nuts: pour nuts in your hand and fasten the brush in a hand so that all fingers fit together each other and nuts are not visible.For example, almond nuts in one hand are just 15 pieces.
Dinner
1 part of the pasta (approx. 150 g. Ready to eat) with butter - 400 kcal
1 part of the fish pare (150 gr.) - 300 kcal
1 part of salad (300 g) of vegetable oil with vegetable oil - 400 kcal
Sugar and honey tea - 5 kcal
Total: 1105 kcal
Snack
1 cup (250 ml) kefir - 150 kcal
2 medium apples - 240 kcal
Total: 390 kcal
In the day it turned out: 3575 kcal
And, we note, this is without cakes, cakes, fatty meat, without fried dishes in a large amount of oil, and even without sugar or honey.It is impossible to lose weight with such me.
(!) For a woman, the KCAL standard on average is about 2000 kcal, for men 2400 kcal.
To start the weight loss, it is enough that a woman consumes 1200 kcal per day, for the form of form - 1600 kcal.For men - 1600 kcal and 2000 kcal, respectively.
2. Eating spicy food(spicy with garlic, paprika, onions, etc.).Acute food causes appetite and encourages you to eat more.
3 food diets are not from hunger, but from boredom.When boring and nothing is done, the brain is actively looking for than to fill in the space of our activity.The easiest option is to go eat and / or sleep.And accordingly, the feeling of hunger looks much more often than he could be.
4. Snacks "for the company".This situation does not always appear when the suggestion drinks tea or sits in a cafe (chat).Although she, of course, has a place to be.There is that someone in your eyes begins to eat sweet or drink tea / juice / yogurt, etc.The brain reacts with lightning speed - we immediately have a desire to do the same (hand on the machine extends to the mug or sweets).Most often, with this type of additional (not planned) calories, office workers are facing.
5. overeating and stretched stomach.In 99% of cases in people suffering from surplus weight, the stomach is highly stretched.Usually extends for years by gradual increase in portions.And it is no longer possible to get enough in small portions.If you think the portions in restaurants are too small and you often notice that you are not eating a standard set *, it is probably that your stomach stretches.Because parts in general dietary objects are always strictly calculated and should be sufficient to get enough.
* 1 hot meal and salad, without desserts and warm drinks.
But good news, the stomach can be reduced (and without expensive and risky operations).
6. Emphasizing stress and problems
In stressful situations, people usually eat much more than usual.Many sin starting to cuddle sweets - "This is just a little chocolate, you think you will think of 100 grams of everything, nothing is fine and useful for the brain."Most often, in the process of "confiscation", a person does not control the amount to eat and easily eat a few pounds of sweets a day.
This is due to the fact that when eating candy, we develop a hormone of happiness, but its action ends very quickly and desire to eat something delicious again and again.
Sealing stress is not safe, both for psycho-emotional health (cause of stress disappears and only increases), and for physical (extra pounds lead to obesity and different serious diseases).
7. Late meals / snacks / tea drinks.
The last meal per day should not be at the latest 4 hours before going to bed.Otherwise, everything is eaten quickly turns into extra pounds.
8. Use of heavy diets and starvation.
Heavy diet lovers and various leans often face the fact that they cannot handle hunger for a long time.The same effect perceives with a sharp restriction in the diet in relation to the usual.Our body is very wisely deployed, it considers that such a execution is perceived as heavy stress and sticking in calories in the shape of custoders in the horses) to require hormones of happiness (as soon as a hunger strike or strict.
After the cessation of such a body harassment, people return very quickly and most often even more than before the start of the diet.
9. unplugs with "plate rules".
May be:
- Lack of greenery and vegetables;
- a large amount of fat, flour, meat;
- Lack of protein food (meat, fish, cheese, etc.);
- Irresension with the proportions of "plate".
Ideally, the following share of "plates" should be respected on the day:
Breakfast
1/2 - Protein food
1/2 - complex carbohydrates
Only complex carbohydrates or only food proteins are acceptable.For example, it can be a porridge or a cottage with sour cream.
Dinner
1/2 - greenery and vegetables in any form (except fried)
1/4 - Annex of complex carbohydrates (cereal or paste - al dente cooking method)
1/4 - Protein food
Dinner
3/4 - Greenery and not sheared vegetables in any form (except fried)
1/4 - Protein food
This option is most suitable for men with the 1600 or 2000 kcal menu.
Another option (more acceptable for women, with 1200 kcal menu):
Breakfast
1/4 - Protein food
1/4 - Fruits, vegetables, herbs
1/2 - complex carbohydrates
Dinner
1/2 - greenery and vegetables in any form (except fried)
1/4 - Annex of complex carbohydrates (cereal or paste - al dente cooking method)
1/4 - Protein food
Dinner
1 - Green and not shear vegetables in any form (except fried)
Third option (my loved one, at all without dinner):
Breakfast
1/2 - Protein food
1/4 - Fruits, vegetables, herbs
1/4 - complex carbohydrates
Dinner
1/2 - greenery and vegetables in any form (except fried)
1/4 - Annex of complex carbohydrates (cereal or paste - al dente cooking method)
1/4 - Protein food
10. Unreation with the proportions of calories consumed during the day.
Most often people have most calories in the afternoon, but they need to be vice versa.Using an example of how this can happen, you can see in Clauses 1 - there is only a non-complaining menu with the proportions of calories consumed.
What to do:
Regardless of the selected number of calories per day (for weight loss / for weight maintenance / for men / for women), calorie proportions during the day should be approximately the following:
Breakfast
45% calorie from all spending per day
Snack
7.5% calories from all spending per day
Dinner
25% calorie from all spending per day
Snack
7.5% calories from all spending per day
Dinner
15% calorie from all spending per day
For example, if you decide to adhere to a 1200 kcal daily daily (Norma for Women for Losing), then something like this should turn out:
- Breakfast - 540 kcal
- Snack - 90 kcal
- Lunch - 300 kcal
- Snack - 90 kcal
- Dinner - 180 kcal
If the 1600 KCAL menu is compiled for the form of form (women) and a weight loss (man), then the proportions should be approximately the following:
- Breakfast - 720 kcal
- Snack - 120 kcal
- Lunch - 400 kcal
- Snack - 120 kcal
- Dinner - 240 kcal
11. Switching to nutrition and skinny.
There is a myth that is if the food is committed or diet, safe are lost.This is completely wrong.Featured diet, you must understand only that meals are prepared from products that can be eaten during church post, not exclusively low-caloric products.
For example, they are very often used in the LINA menu:
- Walnuts - are very high-calories (100 years - 645 kcal),
- Dried fruit (100 g. - Average 300 kcal),
- Cereals (100 g. - Average 350 kcal),
- Honey (100 g. - 304 kcal)
- Sugar (100 g. - 387 kcal)
In certain days, it is allowed to use vegetable oil, has a large number of calories (100 ml - 900 kcal).
For comparison, I will give the content of the calories of certain products that are prohibited during the Ponda:
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 Lynx Mint Menu, will not help achieve goals, and in moral and ethical terms - church mail is not for that.
As for food products and dishes, the image is about the same.At one point, a special diet was developed with certain product rallets (can face concepts such as diet no. 5, diet no. 8 etc. - most often used in medical institutions and sanatoriums).Usually such a diet is prescribed in accordance with human diseases.And accordingly, a diet dish doesn't mean it at all that is low-calorie.
12. Exclusion from the menu of the usual products without introducing an alternative to the diet.
It happens that a person decides to lose weight, studying his usual menu for harmfulness and calorie content.Furthermore, he excludes more than half of the usual products / dishes from the diet and continues to eat only those products that are not included in the "Prohibition" list.
This is a kind of hidden trap.Because, first, the real failure begins with a lack of greasy / salty / spicy / sweet food (a certain combination of fat, sugar and salt causes persistent addiction, just like cigarettes or alcohol).As a result, an interrupt and much or much or something is prohibited is eaten.
Second, the body begins to have stress from the lack of components they need.
The consequences of this experiment may be very different:
- Hormonal failures,
- Sharp deterioration in skin condition (excessive dryness / acne / peeling, etc.),
- Hair loss (to complete baldness),
- Problems with gastrointestinal strip,
- mood swing
- Depression,
- apathy,
- Weakening immunity,
- Problems with the cardiovascular system, etc.
What to do:
For example, if you have turned off cakes, cakes and chocolate, then you have to introduce products to replace them.But only not in a literal sense: there was a kind of container in 1000 calories, we change into a dish from other ingredients too 1000 calories.
How to introduce alternative dishes / products:
Instead of a piece of cake or butter, they can be homemade candy candy and dried fruits, and of course, not in large quantities (2 sweets in the morning to raise mood).In other words, during the day we no longer eat pastries, cakes, chocolate, but we eat 2 sweets from dried fruits and / or walnuts after breakfast.
They turned off the fried potatoes, you must introduce potatoes of cooked vapors.
Exempt mayonnaise, you need to prepare a home sauce (you must not mix with mayonnaise in the house), for example, yogurt + mustard + salt + greenery + salty cucumber.
Pork greasy is removed from the diet, you need to replace it, for example, a steam chicken breast and add olive oil on a diet.
Refined oil removed, be sure to introduce unrefined, but in reasonable quantities (taking into account calories).
Excluded greasy food, add unrefined olive oil, natural olives without painting, avocados and nuts on a diet.
And so on.
13. Cooking "eye" (without weighing ingredients and calculations of calories).
If you do not vagate and do not measure products in the preparation process with measuring devices, it is shown that it is impossible to determine the number of calories in the section.This 100% leads to eating additional calories and accordingly, weight gain.
Trust me, it is very difficult to "define" the "eye".If for the experiment, weigh exactly 60 grams of any cereal or any pasta (only can eat on a 1200 kcal daily), then you will immediately understand the "eye", you would never gather (100% your portion).The same applies to vegetable oil.Try pouring the usual amount of vegetable oil into the pan but just measure it (!) With a teaspoon.I'm sure you'll be extremely surprised how teaspoon is usually poured with you to prepare a dish.
It is also true with all other products.
14. eating food that does not match the type of food.
One of the secrets of slender figures lies in perception, what would you think?- Only two essential oils: grapefruit and vanilla (no baking vanilias must be confused!).
And that is not a fantasy, but a scientifically proven fact was conducted (return in 1994. year, large -cale research, invented, patented and successfully applied to this day the entire weight correction system).The perception of the aroma of 100% of natural essential oils is the science that scientists have proven and justified in the last century.Our preferences and denial (like / don't like) are the type of language with us oil with us.
To determine, we will need a drop 100% of natural essential vanilla and grapefruit.We determine with closed eyes the most pleasant aroma and voil, but you can determine what you need to turn off from the diet to lose weight and, most importantly, later always stay in good shape.
If it is in the grapefruit preference, it is necessary to switch off:
High fatty desserts, greasy meat, smoked meat, sausages, semi -time products, thick dairy products.
If vanilla is preferred, turn off:
Simple carbohydrates (sugar, starch, white bread, sweets, potatoes).
An important thing: This test can only be extracted with high quality and natural oils (chemical "copies," Alas, do not know how to speak the oil language).How not to make an error with the choice of natural oil is a separate topic, and now we will be in allegation, and the oil of vanilla (true like Vanillas, and its use in the global market starts $ 15 per 1 ml.
15. Eating for loved ones.
Mom most often sines this, they start eating after their children.She seems to have finished a few tablespoons, or some fruit puree, what is here.But here lies the root of the problem, there are calories in each spoon (sometimes quite polite) who do not fall into the general calculation.And if the growing body of the baby is so good just good, then for your mother - this is immediately increasing weight.
What to do:
The first option is not eating at all. (Throw the remains).
Another (more complex) is calculating the content of the calorie remaining food, even if there is only one tablespoon and reduce the planned meals for the day for that number of calories.
16. Storage products for the future.
The thing is that when it is a large number of products and sweets at home, immediately tempting to eat an extra piece or additional candies is upset occasionally.Another moment when something was bought with March and starts disappear - in most cases people start "to save" (eat faster) these products.As a result, much more is eaten than planned and necessary for weight loss.
What to do:
Before you go to the store list, you must carefully study the remains of available products and their expiration date.Try buying products exactly in the amount needed (except for a long stored plant, for example, cereals and oil).Now in almost all supermarkets there is an opportunity to weigh the product - it is very convenient not to buy excess.Another option is to purchase the product on the market and request weighing the amount required.When buying the product, you should pay attention to the expiry dates as nothing will worsen for a week.
17. eat a large amount of sugar.
About sugar hazards, I warmly recommend watching the movie "sugar".
18, 19, 20. Lack of daily weight control and food logs, ignoring clean water in the daily menu.
Example menu for a week
To lose weight at home, without damage to health, you need to abide by a balanced diet.Below is an example of a menu with light dishes that will help you in a quick loss of weight:
Before each meal, you have to drink 1 cup of clean water.
Monday
Breakfast:Cheese, fruit casserol, Latte coffee.
Snack:Almond.
Dinner:Land of beef with barbecue, salad salad and vegetables.
Snack:Dried apricots.
Dinner:Vegetables made of piries, salad of greenery and vegetables.
Tuesday
Breakfast:Yogurt with berries and almonds, Latte coffee.
Snack:Apple.
Dinner:Morša soup with adyghe cheese, 2 pieces of bread, vegetable and herbal salad.
Snack:Dates.
Dinner:Vegetables Curry.
Wednesday
Breakfast:Fold the porridge with a pumpkin, tea.
Snack:Walnut.
Dinner:Pasta with spinach sauce.
Snack:Bulgarian pepper.
Dinner:Vegetable and plants salad.
Thursday
Breakfast:Eggs with asparagus, tea.
Snack:Banana.
Dinner:Chicken breast with buckwheat, salad of greenery and vegetables.
Snack:Plone.
Dinner:Grill Vegetables (eggplant, tsukini, tomato, Bulgarian style pepper).
Friday
Breakfast:Hercules milk porridge with a pear, coffee American.
Snack:Hazelnut.
Dinner:Rice with mushrooms, vegetable and plant salad.
Snack:Tomato.
Dinner:Pumpkin barbecue with a provendal plants, a vegetable salad m greens.
Saturday
Breakfast:CURD DESERT WITH YOOGURT AND FRUIT, Coffee Latte.
Snack:Mandarin.
Dinner:Fish soup with potatoes, 2 pieces of bread, vegetable and plant salad.
Snack:Carrot.
Dinner:Steam vegetables (eggplant, tsukini, tomato, Bulgarian sweet pepper).
Sunday
Breakfast:Sands with avocados and strawberries, tea.
Snack:A cedar nut.
Dinner:Pasta Al Dente, vegetable salad, plants and avocado.
Snack:Fresh cucumber.
Dinner:Salad from spinach, beets and strawberries.
Then you need to analyze your food log for 2 weeks, identify just your reasons for the layout of extra pounds (you don't need to have all 20 positions, most likely in some points that you will clearly recognize, and in some).This is not that simple, but try to be as honest and more objective as possible.
Once we understood the causes of excess weight, you must gradually start introducing all recommendations in your life (written above).
What do we do in parallel:
- We begin to use adaptogenic essential oil (oils that help adjust all situations).It can be: lemon, grapefruit, bergamot, spruce, cypress, thuja, dishes, pine, etc.)
- We continue to drink plant soothing fees.
- Start on the course of an anti-cellulite massage.
- We take sodo-solid baths for weight loss.
- Add physical activity.
Physical activity
If there was no physical activity before, then it is worth starting with a small time (10 minutes), gradually increases the load and duration of the class.At the same time, classes should be regular (at least 3 times per week).
It is very important to find yourself a physical burden that will provide pleasure.
May be:
- walking on foot
- swimming,
- Dance,
- Scandinavian walking,
- Yoga,
- Pilates,
- Streiching,
- Gymnastics for a healthy back,
- run
- Cycling,
- Aqua aerobics.