The article has simple recommendations of a nutritional specialists needed to lose weight, common recommendations, the most common mistakes and mistakes to lose.
Reasons for the church:
- Alimentary (Lat. Alimentum - Food, Nutrition) - This is what we take from the mouth. We eat the problem in 95% of the work.
- Endocrine disorders are found in 3-4% of cases.
- Various neurological disorders and other reasons are found in 1%.
In other words, 95% of the cases are a problem with the energy that includes the problem and energy costs.
Energy costs go in two ways:
- Bx. To support your lives, how much our body is lying, watching TV, watching TV, the amount of energy consumed. Calculated: Women 0, 9 Kkal / kg, Men 1 Kcal / kg weight.
- Physical activity.
When the main exchange increases:
- When hiring the muscle mass.
- In stressful situations.
- With an increase in the body and environmental temperature (bath lovers).
- With active growth.
Reduces metabolism:
- Age. Our task is to protect metabolism due to physical force.
- Breastfeeding.
- Endocrine diseases.
- Hungry. All hungry diets.
The formula for calculating the main exchange (whoever), m body weight (who), m:
When a person eats more than spending, it's already in calories. For example, it is very easy to add 200-300 kcal. They lie in such products that we do not behave in food.
Who believes that a glass of milk is bad? These are the same 300 kcal energy, ie half of chisburger or hamburger. Milk, Kefir is also food. Most of the time a glass of kefir is considered a dietary product. However, if this glass goes beyond the day of the day, it is already in calories.
Types of power regime found in 60% of people with overweight:
- Food for the company. For example, a woman had dinner five o'clock. The husband came in nine evening. The wife eats a second dinner for the company.
- Emotional "drunken food. "Stress highlights the love that replaces the love with a delicious product. Sugar is the same as morphine zones and drugs in our brains. Like a hand, something a drug addict and alcohol, it reaches for pleasure. There is no need to read books, go to the theater, engage in sports, build relationships and seek joy. Took and ate. You love yourself a minute, then you hate all the evening.
- Restrictive disorders - "Diet depression". In people sitting in diets always, there are people who limit themselves, and to sleep with thoughts on food. Such people cannot reach the good. In practice, a painful attempt to lose weight is achieved to eat cakes and rolls. The proper food behavior habit is not developed.
- Paroxismal disorders. For example, "night priest". An extreme uncontrolled attack. I wanted a sudden - I attacked the food and couldn't stop anymore.
As for night meal: Landmark should be 3 hours before bed 3 hours ago. This does not mean that if you go to bed in the morning, you can eat at 10 o'clock. It is necessary to start since the average person should go to bed. That is, 11 - 3 = 8. Ideally, the last meal is 8 o'clock in the evening.
Everything in life is in the ideal situation. You need to look for discounts. For example, a glass of kefir, release a free calorie over a cup of protein. Although you don't sleep, your body is already lying. Uncompersed food, we give it a load twice, create stress.
Weight excess weight leads to a large number of problems.
You can often hear the phrase "I don't have money on a diet. "The fact that it is already avoided, and requires more money and investments in the future in 10-20 years. All this is a decrease in quality of life in the background of psychological anxiety.
The deadly quartet:
- Surroundings of the waist. Men are more than 94 cm, women are more than 82 cm.
- 5. Sugar level in a blank stomach than 5 mmol / l.
- The pressure level is above 120/80 mm HG. The art. (135/85 in people who are in respected age).
- Cholesterol levels are more than 5 mmol / l. Triglycerides 1. 7 mmol / l.
At least when at least a part of the indicators increases, the risk of death increases 10-15% in the next 10 years (and if four, then up to 60%).
3 light indicators when you can measure yourself and have already understood.
- Body weight index. BMI = weight (kg) / height (m)2nd). The value of mass until growth in the square. The norm is 25, 25-30, 30-35 obesity I rate, II degree 35-40 pronunciation and pronouncity. But there is a shortage - the composition of the body is not taken into account. A bodybuilder and a fat man will have the same body weight index.
- The ratio of the waist. The waist circle should not be more than half a height.
- Surroundings around the thigh. The waist is 2 cm from the navel.
How much time it takes to protect your main and body metabolism is regulated for this.
If you have obtained the desired result within 2-3 months (your target was 5 kg) and returned to the comfortable, old life, and then returns. You need at least 2-3 months to strengthen success. On average, as much as they get, so much and you need to make it. Then the weight will make an effort to a new norm.
Main directions:
- Desired psychological mood and self-idiosynpipe. You should want to bring your weight to normal.
- Reduce the daily diet with 500-600 kcal right now.
- Create the most balanced diet on proteins, oils, carbohydrates, vitamins and minerals.
- Enough and adequate drinking mode.
- Compliance with regime and food rules.
- Organize the authorized detoxification of the body.
- Support to the nervous system.
- Enough physical activity and sleep.
- The normalization of endocrine balance. For those who do not succeed at previous points to achieve positive results.
How can you reduce the caloric content of the diet:
- Review the calorie content of the food we eat. Choose better calories. It's better to eat an apple, not an apple paste. The chocolate is not almonds, but better nuts. Not a flake for breakfast, not all porridge. Meat is not sausage. Not water, juice and soda. Use the most useful products.
- There is no dietary member. Usually. There is no diet cake either. The most accurate cake in cottage cheese cheese is primarily not a cake.
- 1 Change the dish with a cocktail with your taste.
- Stevia as a reimbursement of sweets for those who cannot give up sweets.
Underwater stone. With a decrease in the caloric content of a daily diet, the flow of useful nutrients is always decreased.
If nothing is done with it, you will receive:
- Poorly good.
- Lethargy.
- Indifference.
- Bad mood.
- Reduction in metabolism.
- The reds.
It often feels girls sitting in a diet. You have to sit in a diet where you can sit all your life. You also need to enrich the diet vitamins and minerals.
When you choose useful products, when you enrich your diet with all the building materials for the body, your cell attends to add and send signals to the brain where it is hungry. If at least there is nothing, the cell sends a signal. Then it is very difficult to resist the test. "At least eat anything! Vitamin, I don't have a group of vitamin A. "
Should be full of food. We pay special attention to minerals. With the reduction of body weight, they often talk about proteins, oils and carbohydrates and are rarely talking about minerals.
There are several minerals, without it is not possible without:
- Chrome. 70% of people overweight are not enough. In 80% of diabetics, patients have a clear shortage of elements of the trace element. Chrome is in charge of carbohydrate metabolism. The shortcoming is one of the reasons for the development of insulin resistance. The processing of chrome is promotes to burn oil to carbohydrates. Reduces cholesterol. Participates in the work of the muscles that strengthens them.
- Iodine to protect the normal operation of the thyroid gland.
- Calcium. Accelerates metabolism. Improves the activity of muscles, nervous system and reduces cholesterol. This is part of the hormone of calcium processing oil.
You need to drink a liter of milk or a liter of kefeir to get a calcium dose daily or eat 1 kg of cottage cheese per day. However, given the caloric content of these products, there is no need for anything other than a glass. Really a kilogram cottage cheese can not eat every day.
Most of the cheese, cornered seeds, nuts. These are very high-level products and they should be limited to 30 grams.
Without an additional source of a calcium in the form of dietary supplements, it is almost impossible to compensate calcium failure.
How to drink water. We woke up in the morning, we got up, we drank 1-2 cups of water to a blank stomach. With chlorophyll, you can do with the lemon, you can be with Aloe's juice. Then in a glass of water before each meal. 5 meals - 1 liter is already available. It is recommended that during meals and not drinking water after 40 minutes, otherwise the effectiveness of food digestion and absorption decreases.
What is related to "Water":
- Water with lemon.
- Water with calcium.
- Grass reception and infusion.
- The sugar-free mor.
- The green river of second and next blocks.
Coffee and black tea are not here.
Cocktails and protein products work perfectly. But if you have this evening, it will not yield. Meal mode is important. Ideally, these are 3 main meals and 2 snacks. Diaries help not touch the main dishes. Recommendation: Change the dish with a snack. That is, eating solid in four days and evening - light snack.
A balanced breakfast with protein is required: porridge with an egg, with a piece of cheese. How to lose weight: fractionally, regularly. No later than 3-4 hours from the bed.
Metabolism will start with a large number of toxins in the body. It will be possible to talk about toxins, parasites, metabolites, and it will be possible to avoid discharge.
The body is smart. If there are overloading poison, which will not allow the liver and kidneys to plant in beauty and will do the right thing.
It is the split of the transition tissue with a large issue of rotten products. They have to retreat. First, the liver will be extracted. If the liver is not made, the cause of oily hepatosis is one of the reasons for oily hepatosis.
Provide a regular stool. The goal is twice a day. If necessary, help yourself with water, fiber - laxatif. If there were no independent chair during the day, take 2 natural lax capsules at night.
Now fashionable Panacea-gyms, Fitness centers, Bicycles. It should be noted that even the most correct and effective physical activity does not help reduce weight. It gives this appropriate muscles, but the weight does not go to workout. This helps only one authorized combination of a physical training diet.
A great question, physical activity will help reduce weight twice a week. You need every day.
Walking, rejection of the elevator and spontaneous daily activities of it. If you add fitness to him, everything will work. If a person sits in the office all day, he goes to the elevator and goes to the gym twice a week, then "physical activity" will not cause health.
If you do not increase their physical activity 10 thousand steps a day, give fitness twice a week - there will be no health.
P. S. If you focus on a nutrition and lifestyle, we recommend to pay attention to the endocrine system if you fulfill a nutritional nature. Sometimes it is not enough to do the necessary physical activity to get rid of properly and extra pounds. I would like to add that no diet will replace common sense. The overweight problem is the problem of lifestyle. And a change in a way of lifestyle does not take a month. So do not crush yourself, do not enter the frame, do not punish yourself because you have a kind of perfect lifestyle.