Often, we decide to become thin, beautiful, beautiful, and beautiful person at the earliest earlier times, as soon as possible.
In order to wear the right or dress on one time, it is a little or shirt, and it was a small task for the stomach, which is a natural desire to be parallel.We will not be thin and more beautiful, as well as the risk of obtaining a number of serious diseases, as well as add additional life.
Thus, according to statistics, the expectations of women of the same age, about a living nature, but about 5 years of weights (over and normal).If you have an excess weight, we will begin to lose weight and start the abdomen!However, in order to avoid harm to your health, you need to know different rules, which should not be broken at any time.
For those who do not want to read a lot, I offer the main points in question:
- What to do to lose weight?- You need a specific restriction and moderately balanced diet with a certain restriction
- If I want to lose your weight loss?- Freight weight loss comes out of a solid surface in calories.This damage the health of the whole body will reconsider the work of the whole body.Once you have returned to the previous diet, weights appear at a double speed
- My weight is very big.Can I lose weight?- Doers of Diatetotics will tell you the list of additional measures to lose weight and physical activity.
How to lose weight
Let's go through the theory.You must first decide which weight category you are.This will help you to be essential for weight loss (meals and physical activities) to add more drug therapy.Or it is so big that it will help reduce only one operation.
Mathematical accuracy and weight category help to determine the body's mass index (BMI).The most convenient and accurate amount of assessment of the level of physical fertilization and firm: the body (kg), square (m).(Example - weight - 100 kg., Height - 2 meters. BMI = 100/22= 25)
OnBMI 18.5 - 29,Everything you need to remove the stomach on its own (if any), weight loss and weight loss diet, diet and physical activity.We will talk about details later.
OnBMI 30 - 39It requires proper nutrition and physical activities, but this weight is worth thinking about drug therapy, taking into account this weight.Important: There are negative effects of all drugs, so it decides on the acceptance and choice of medicine.
On40 or more.By weight loss, it is impossible to lose weight on its own.In this case, doctors whose dislimbs are offered to seek the help of the Bikip surgery.Its with its help weight is achieved by 50-70% in the next two years.Then support it all diet and physical force.
We're going to the goal
If you have achieved the calculator, you may be able to achieve a few months, as a result of a few months.In other words, weight loss is to determine for a long time, so that you may not leave the process first, "so that you can not be downwards," for good reasons why you can stay.This is the first practical action you need to start free.
For the other years, so that you have a joyful view of the years, because of the years to get rid of your health and have the years of life, their relatives set an example for your relatives.Write a comment on your opinion, because you don't go back and take a step by step.
Step 1: Eating proper nutrition.How to lose weight, how to eat right
For all of those who decide to destroy the stomach, there are two points from them.The first is Diet.In other words, you will be able to overthrow you and most importantly, how much it is.The energy that supports the life of the body should exceed the energy of food with food.
Don't forget to breakfast.Thus, the hormonal system takes the desired attitude for the sun and reduces the risk of the development of obscence.At the rest of the habit, those who have a habit of obedience are high at night, but the threat of obesity.Also, for those who are rare people, but immediately for those who try to try to swallow faster.
Studies will not be stopped, and scientists are always learning how to eat, and when they learn to eat and eat when.There are tens of thousands of people on a certain control.Doctors monitor the behavior, other trials, and indicators in their hormones, and the indicators of their hormones relate to the organism of the body.
We count calories.How many calories are needed to lose weight
So to lose weight, you need to limit yourself from calories.This is the main, basic principle!If you don't work in hardly developing, you don't always need physical stress or not a professional athlete.Then, in normal mode, of course you can't do 300-500 kcal!
First, we determine the energy you need to live.
1 Method: To calculate energy costs, select the value in accordance with your gender and age, as well as the digestive price, taking into account ordinary physical activities, as well as to digest.Reference to the table and reference to the form below.
2 Method: This is simple, faster, but is estimated.We will increase 22 kdul weight for every kilogram.Let me say that 80 kg * is 2260 ccor.So, I will eat products (food)
But our goal is to lose weight and remove stomach!One person needs a half kilograms of 500 kiloks per day to.In other words, the daily diet needs to be reduced by 300-500 ccals.My daily diet should be 1260 - 1460 kcal, and the rest of the whole body is made of oil stocks in the stomach.Voila, we lose weight!
So as you thought that you had eaten a little caloriehea for 200st year, but you do not remember that there are several spoons and several slopes and several framework.A total of 500 kcal is a bottoms.Then we drink the sweet tea with delicious cookies, and we will take up to 1,000 in the morning.The same happens at lunch and dinner.At the end of the month, we stand at the scales, "Why didn't I lose weight?"We will wonder.
Should we eat this food to lose weight?We saw the composition of the food
The composition of the food is good.Weighed and diverse meals must meet the body's needs.Here, all the most important proteins, fats, carbohydrates, as well as fiber - this is the basis of our food.Diet should include micels, vitamins and various biologically active substances.
- Replace animal fats with vegetables and replace fish and sea food
- You need more fruits and vegetables
- We need to use this every day
- Must be preferred, poultry, fish and pchos
- Remember to include dairy products in your diet
- Nuts, seeds and finish
Enemies of normal weight.Sugar, salt and alcohol
Under the influence of restrictions and self-determination, we have lost additional good and have the opportunity to make the right time to eat the next time.It is impossible to understand and understand what can be used to automatic and what can be applied.
For example, during the diet, you must protect yourself from drinking.Product is a highly high stimulation of the additional taste.We do not notice how to eat with a large steak with a large portion of the potato under the Schum.Never work to remove the stomach.The rest of the time is not prohibited in the amount of a glass of a day.
Everything else cannot be in some situations, and we cannot lose weight, and when we get rid of additional pounds:
- Salty food
- Due to a large amount of salt, you can eat the sausage, sausage, purchased manta and other half pound products
- Addial
- Sweet carbonized drinks, as well as all juices are prohibited
- Sweets
- Trans-fat is dangerous!Sausage, ice cream, confectioner, chips, cracks and other delicious bullying - we forbid ourselves!
- Fast food
I understand that all this food is always around, and it is impossible to avoid it.However, the most important thing here is, consumption of such products until one period will be stable and does not harm them.Slightly and sometimes possible.
Meanwhile, we lose weight, how much we eat, that is, the total number of calories.We should not exceed 1,800 ccodes per day.If you continue to eat sweet, salty, saline, and other high foods, it will be broken until noon, and in the afternoon it is more difficult to live without food.
Diets should be safe
The details mentioned above.Limit the number of calories from 1500 to 8800 a day and give you what you like.You can lose weight, and quickly restraining calories from another dietary and have a balanced restriction and essentials to the nutrients needed to have balance and essentials.
No lock, shameless, protein or carboh - each of them has a dangerous consequences of their own health.Some worsen hair, skin, and nails, hormonal unrest, traffic police, depression, thin.Biblogists are known for the worst, unequal, and dyotologists of risks.
The most reliable trust among foods is the Mediterranean Diet.It does not dispel all the necessary macro elements, fruit, vegetables, seafood meat, olive oil (what about it), light secrets,A littleRed wine!I like it!
Step 2: Physical activity
After restricting calories, the second prerequisites and exercises.We recycling not only a few hundred kilochans, not only a few hundred kilohes, "and our podrum system, not only a few hundred kilohes," and the pumping system, which spends only a energy of physical activity.
Thus, physical activity will significantly reduce the time to lose weight.Use any opportunity to move!Do not use the elevator at home, rise the stairs.Do you live high?Well, up to the third part, is called the fifth floor, then elevator!
Go and open the window to go, open the window to the ventilation, closer to another room and then the vice versa.TV or computer meeting, do not ask you to bring you a cup of coffee, but you can go to yourself ten times on the road.Adding to physical activity as possible.
Here is a great motivation to use part of the sport
I repeat: The presence of physical strength is proven to extend life!
Aerobic loads.Exercises to lose weight
It is not enough to remove the stomachs and "press" exercises.First, it is necessary to create the basic exercises that work for the body and conduct strengthening effect on the body.We focus on the press musicals of the press.
- "Squat".The legs are width and the arms in front of you.The level of parallel is parallel, and not parallel to the back of the hip, but not parallel to the floor below.20-50 times
- "push."To emphasize the lie.Men: socks, women: knee.We bend our hands in the elbow and put the body below the cell, and then back to our hands and return to reset.10-30 times
- "Attracting" "in a highline".You need to intensify your body for 5-10 times.Women can do "horizontal gravity and egg", and rises to the horizontal bar.
Add to physical force in the fresh air.Quick walk represents more ferry and many generations than physiological and unity.You can always find where to go.With the shop, light and gifts.To go to work, walking in public transport.Home to friends in a neighboring house.
Thus, a specific substance exchange processes the muscle tissue of metabolism.For these processes, there are additional energy consumption in the body.To do this, it uses internal, accumulated reserves and starts energy for 24 hours a day.