The menu is the first thing nutritionists discuss when the subject of weight control comes up. Indeed, we are what we eat, so all changes must start with ourselves. Genetic predispositions or adverse circumstances that lead to stress are only barriers to lean and healthy bodies, not an excuse to add extra pounds. Self-discipline and literacy are keys to success in getting the results you want.
Why lose weight?
Without setting ideals that can be individual within the normal range, doctors insist that being overweight leads to dysfunction of the internal organs and vital systems of the body. The permissible range of reference values is calculated using a simple formula: the weight in kilograms must be divided by the height in square meters. The normal weight indicator is between 18-25. Anything lower or higher is a reason to overhaul your lifestyle.
If the body mass index is over 30, there is a serious health risk. The metabolism is disturbed, the load on the cardiovascular system increases, as a result of which an increase in blood pressure is possible. There are malfunctions in the gastrointestinal tract, liver, and urinary systems. Obesity leads to rapid wear and tear on the leg joints, spinal injuries, instability of the intervertebral discs and restricted mobility. Slow metabolism can lead to a change in hormonal status, diabetes.
This starts irreversible processes that can be avoided by controlling extra pounds.
The main components of harmony
- Before losing weight, you need to do a diagnosis of the body. An elementary initial medical examination is a mandatory step in losing weight. Which doctors should I contact?
- An endocrinologist and a gynecologist are doctors whose regular visits are mandatory. Therefore, it is enough to undergo a routine check-up and tests for blood sugar levels, thyroid hormones T3 and T4, as well as estradiol, testosterone, cortisol, FSH and LH, to rule out diseases that can lead to weight gain.
- Check the condition of the gastrointestinal tract with a gastroenterologist, who will recommend that you pass the necessary tests.
- At the end of the express examination, it is recommended to consult a therapist. History, current general health and the conclusions of other specialists form a definitive picture of the reasons for weight gain or confirm the lack of obvious reasons for concern, contraindications are established and recommendations are made, e. g. B. to refrain from certain foods due to their intolerance, the possibility of allergic reactions, etc.
- Quality and moderate nutrition as the basis of a new lifestyle are the first prerequisites for health and a beautiful body. Even before the chosen methods of losing weight are used, it is important to rethink your eating habits.
- The diet should be free from unhealthy foods. Changes are made dramatically rather than briefly. It is important to avoid semi-finished products, canned and smoked foods, fast foods, snacks, sausages, margarine, complex mayonnaise-based salads, sugary carbonated beverages, and packaged juices. Minimize the consumption of sugar, salt, fatty meat, alcohol, sweets, confectionery and flour products. The question is not just that these and other unhealthy foods are very high in calories. The fact is that they harm the body, trigger the processes of aging, destruction and degradation, which leads to a weakening of immunity and metabolic disorders.
- A menu should consist of vegetables, fruits with high fiber content, fish, poultry, vegetable fats, nuts and fermented dairy products. Even the most demanding taste preferences can be satisfied with the proposed set. Cooking techniques such as cooking or baking in the oven are preferred. Environmentally friendly products with minimal heat treatment and simple composition of dishes will allow you to organize a daily healthy diet at no extra cost, increase vitality and improve the condition of your skin, hair and nails. When creating the menu, it is important to take into account the incompatibility of the products.
- Time of meal and portion sizes also play a role. It is important to eat the minimum amount of food at a time and to chew it thoroughly. You can eat up to six times a day, the last meal should be three hours before bed. All sources of glucose and fructose, including low-calorie apples and oranges, should be excluded from the dinner menu. At dinner, give preference to proteins: cottage cheese, eggs, cooked lean fish and lean poultry.
- Drinking is important. The rational consumption of clean water during the day in an amount of 1, 5 - 2 liters contributes to a comfortable weight loss. You can make an individual calculation based on the norm - 35 ml per 1 kg of weight. Water removes metabolic products and toxins, speeds up metabolism, dissolves bile in the gallbladder, prevents the formation of stones, improves the digestive tract and skin condition. In order not to dilute gastric juice, nutritionists recommend drinking water for half an hour before and after meals.
- Physical activity. Movement is life. A banal statement that does not lose its relevance.
- Lack of physical activity, walking in the fresh air, activities of any kind: dancing, skiing, swimming in the pool, sports games lead to a decrease in the rate of fat burning and its accumulation around the internal organs. Muscles atrophy, bones weaken, the tone of the cardiovascular system decreases.
- Workouts like running, strength training, and stretching keep the heart muscle working, which pumps more blood, improves blood flow to the body, and keeps all organs healthy. During exercise, toxins are eliminated along with sweat. As a result, immunity increases and the risk of various diseases, including infectious ones, decreases. And of course the aerobic and anaerobic exercise system allows you to control weight and shape your figure.
- Positive thinking. The hormone cortisol, produced in response to physical or psychological stress, is known to influence the process of losing weight. It increases the concentration of glucose in the blood and provides energy to the body that is not used up but deposited in the form of adipose tissue, which is added to the appetite for stress. Based on the above, the ability to control negative emotions, stay calm, and maintain inner balance in all situations will contribute to successful weight loss.
- drugs and manual effects. As an additional option, you can take dietary supplements, cocktails and other drugs that stimulate the metabolism, have a weak diuretic effect, reduce appetite, remove toxins and promote muscle growth, the presence of which triggers metabolism. They should be selected very carefully and only as a secondary aid. You can also use massages that are externally designed to help increase blood flow to problem areas and burn fat.
All of the above recommendations are permanent. Only a drastic change in lifestyle will help maintain a stable weight and normal metabolism. Against the background of basic, long-term corrections, obese people need a trigger, which can be a special method of losing weight that affects the body more.
There are aggressive diets associated with reducing calories, rejecting various groups of organic substances and weight loss programs. Nutritionists develop special menus for people with various diseases caused by the dysfunction of the body's life support systems in order to eliminate the risks of their development and the formation of new ones.
We are going to look at the most portable, versatile, and effective methods for weight loss.
Adaptation to slim French women
With the diet of the French nutritionist Pierre Ducant you can reduce weight and consolidate the result. It is so popular that it was introduced into the everyday life of politicians by the wife of former French President Carla Bruni.
According to this method, the diet consists of 100 approved foods including lean fish, meat, seafood, vegetable proteins, 0% fatty dairy products, and vegetables. There is no limit to the amount of food you can eat, but at the same time every day you need to be active in exercise, running and exercising. An important condition is the undeniable adherence to a clear structure, which consists of four stages.
- In the first phase of the attack, 72 protein products are allowed that activate fat burning, as their complex structure requires a high expenditure of body energy for digestion. You can drink water. The bread is replaced with oat bran. Goals: minus up to 4 kg.
- The second stage is connected with the change of days on which only proteins are consumed, with protein-vegetable days. You can eat low-calorie vegetables raw and cooked or baked. Corn, potatoes, peas and grain are excluded. Each week should end with a loss of one kilogram.
- In the third phase, eating habits are consolidated by gradually adding to the menu products that were consumed before the start of the diet. You can eat bread, rice, potatoes, vegetable oil. Fruits are added (excluding bananas and grapes). Be sure to eat 3 teaspoons of honey and 2 tablespoons of oat bran every day. One day remains pure protein. This phase lasts depending on the result achieved so far. If 5 kg was lost in the first two stages, then you need to follow this diet for 50 days. As a result, another minus 5 kg.
- And in the end, the restrictions are lifted, but three rules are followed: one day a week is kept purely protein-rich, every day you should spend 20 minutes walking, 3 tablespoons of oat bran are eaten daily.
An important benefit of this method is the focus on maintaining stable performance. It is not based on reducing calories and food volume, so there will be no battles with hunger. The use of salt and mustard, spices, herbs in moderation is allowed. You can drink tea and coffee, you need to drink about one and a half liters of water. When a breakdown occurs, only protein foods are consumed for the next few days. In this case, the diet is extended for several days.
Dukan's weight loss is safe, comfortable, very effective, and affordable to a wide range of people, with the exception of vegetarians. Nevertheless, despite a varied menu, an imbalance in the diet can lead to a lack of vitamins and microelements.
The Japanese method of losing weight is an exercise for "lazy people" that allows you to remove the stomach, correct posture, increase height and lose extra pounds. Its essence lies in the fact that you need to lie on your back on a firm horizontal surface with a rigid roller under your lower back. Despite the simplicity of the position, there is a slight tension in the body, but in general the method is easy to tolerate.
A roll consists of a tightly rolled towel. The diameter should be about 10 cm. It is important to pinpoint the location of the roller. To do this, you should not tie the belt exactly at the waist and focus on this line. If the roller is located in the lumbar area, a protrusion can be made from the navel, which should be located directly above the towel.
Posture is also important. Lying on your back, your legs and arms should be stretched in opposite directions. The heels must be separated by at least 8 inches (8 inches) apart and the big toes must be joined to form a triangle. Hands should be on the floor with open palms and touching with little fingers.
You must lie still for five minutes in this position. Better use an alarm clock to keep track of the time. It is permissible to start with a shorter exercise duration and gradually increase it. After five minutes, you should get up slowly and carefully turn to the side. That's all! Serious diseases of the spine are contraindications.
Fukutsudz is a Japanese doctor who is officially using his method in a clinic in Japan. The effectiveness of the exercise made it so popular that the author published a book describing ways to get rid of extra pounds and inches at the waist without dieting and vigorous physical exertion.
The Japanese method of losing weight with a towel (the Fukutsuji method) is based on the assumption that with age, the waist increases due to the expansion of the hip bones and the flattening of the intervertebral discs in this segment of the spine, which of course translates into collagen reductionis due. This stretching starts the processes that favorably change the cartilage tissue between the vertebrae and gives results already after the first session.
As easy as peeling pears
From complex to straightforward, we turn to the subject when using traditional methods of losing weight. Since these recommendations were not developed by doctors, they must be treated with caution, the benefits and possible harms weighed. We have selected the most versatile and physiologically sensible methods to shed extra pounds at home. The main purpose of such activities is to remove water, toxins, and toxins from the body, thereby cleaning the gastrointestinal tract and starting the metabolism.
The first thing I want to start with is the need to consume clean water on a regular basis. This is the best way to cleanse the body. You can increase the effect with the help of natural birch sap, which is drunk a tablespoon every day for a month. The recommendation is seasonal and not available to everyone due to the complexity of juice collection.
You can replace the juice with oat jelly, which perfectly cleanses the blood and intestines, renews the blood and promotes weight loss. To prepare it, you need to take a handful of oatmeal, the same serving of plums and grated raw beets, pour boiling water (2 liters) and cook on low heat for 15 minutes. You need to drink a glass of jelly an hour before going to bed.
Mountain ash tea also has fat-burning properties. A tablespoon of red berries is poured into 0. 5 liters of boiling water, briefly infused and drunk at any time.
Ginger tea is very effective. It is better to prepare it from a fresh root, which must be washed, rubbed and covered with boiling water. Individual proportions. Separate the pulp through a fine sieve, add lemon juice and a teaspoon of honey to the tea.
An effective Home Express method is the buckwheat diet. The grits are washed out and poured with boiling water overnight. In the morning, you need to eat buckwheat without salt, sugar and oil all day long. You can drink water. Contraindications - intestinal problems.
In any case, healthy weight loss is impossible without physical activity.
For everyday use we offer various ideas that psychologically support the intention to lose weight:
- Serve dishes in shades of blue. This color suppresses appetite, as it is practically not associated with food.
- If dessert is difficult to refuse, allow yourself to only eat it in small quantities in the morning.
- Walk more and take long distances to your usual goals, which will add to the time of your walks that are necessary for a healthy lifestyle.
- Use small plates to make it easier to find your way around with small portions.
- Go to the grocery store when you're full. In this way you can choose the product consciously.
- Remember that you shouldn't use sweets in the evening. Therefore, it is better to remove the vases with sweets and fruits.
- If there are no contraindications, add variety to the menu, use recipes for weight loss with hot spices that accelerate the metabolism and help the body absorb fats better.
- Don't get depressed if you can't resist the temptation to have a cake at night. Have fun and restore your intention to move closer to your goals for which it is worth following the established rules.
- Do not set a new diet as a temporary difficulty. Think of it as a routine. Of course, goals need to be formulated, but core activities should be a natural part of your day no matter how fast you get.
- Surround yourself with information about lean and healthy people, take a conscious interest in their hobbies, read news about new techniques, their effectiveness. Focus your interest on this area to connect with collective energy, to collect and receive bonuses in the form of easy overcoming of obstacles, positive thinking and timely useful knowledge.
- Replace banana cookies, Coca-Cola with homemade lemonade, sugar honey, snacks with nuts. Persist in forming new habits and very soon (usually within a month) you will not want to go back to old ones.
- Take photos of problem areas of your body, on the one hand to correct the result and on the other hand not to be mistaken about its ideality. Nothing is more stimulating than a noticeable improvement with a little more work.
- Use esoteric knowledge to get better results. For example, all liberation processes are more effective on the waning moon.
The article covered the most effective methods for losing weight, but not the only ones. Individual body characteristics respond differently to different diets and weight loss activities. It is important to act according to the recommendations of doctors and not to harm your health.