Losing weight without stress and health damage is real.You just need to know how to do this and join certain rules.They are them who will be discussed.
For the weight loss process to be as comfortable and safe for the body, it is necessary to balance the psycho-emotional state before and to carry out the preparation.
For that, you need:
- 2 weeks before the start of weight loss, start a soothing tisan course and anti-stress natural oils (these can be: lavender, ylang-yang, tangerine, vanilla, etc.).
Determine the body mass index (ITM).It is calculated by the formula:
Itm = m / (p * r)
Or
M - Weight, kg
19-24 - Standard
25-29 - Surrounding
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 for me - how much I want to weigh.
- Calculate the difference between the real and desired weight.For example, now the weight is 84 kg, I want - 54 kg.Difference: 84-54 = 30 kg
- Start holding a food newspaper (so far without nutrition changes).This is important because it is necessary to clearly determine the causes of excess weight (more about them below).
Calculate, on the basis of weight loss standards (3 to 4 kg per month), a weight loss period.For example, it is necessary to lose weight of 30 kg.Period = 30/3 = 10 months
Why can't you lose weight if you eat so little
The first thing to do is understand what, in fact, you can get better.Because often people do not really understand what is the cause of their excess weight.And most often, without understanding this problem, they refer to a special constitution, broad bone, inheritance, hormones, etc.
I will only give some of the possible reasons:
- The eaten unconscious of "additional" calories.
- Eat spicy foods.
- Eating meals is not hunger, but boredom.
- Snacks "for the company".
- Over-even and extended.
- Stress stress and problems.
- Late meals / snacks / alcohol wood.
- The use of hard and hunger diets.
- No compliance with "plates of the plate".
- No compliance with the proportions of calories consumed during the day.
- Transition to food and thin nutrition.
- The exclusion of the usual products menu without introducing alternatives into the diet.
- Preparation of "eye" dishes (without weighing the ingredients and calculating calories).
- Eat for foods that do not correspond to the type of food.
- Eat for dear beings.
- Eat a large amount of sugar.
- Product storage for the future.
- Lack of daily weight control.
- Lack of food journal.
- The lack of pure water in the daily diet.
Analty each of the possible reasons for gaining excess weight, at the same time I will tell you what to do with it orWhich is not necessary to do to lose weight.
1. The eaten unconscious of "additional" calories.
The most common reason for this is the ignorance of the real calorie content of products.Many people believe that fruits, vegetables, juices, dairy products are not at all rich in calories.This is an illusion.In addition, the calorie content is most often being: oil, nuts, 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 therefore turns out that the usual part (300 gr) is an harmless salad with tomatoes and cucumbers on average from 320 to 400 kcal.
1 cup (250 ml) from Kéfir - 148 kcal;
1 cup of drinking yogurt without additives - 230 kcal;
1 medium -sized apple (about 230 gr.) - 120 kcal;
1 average banana size (about 140 gr. Without peeling) - 125 kcal;
1 teaspoon of honey - 15.2 kcal;
1 teaspoon of 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, nuts, hazelnuts, etc.) - an average of 645 kcal;
100 gr.Dried fruits (dates, prunes, dried apricots, cherries, etc.) - an average of 300 kcal;
300 ml of coffee with sugar -free milk - 150 kcal.
Now let's see how it works with the example of the men's menu without harmful products.
Breakfast
Milk oats without sugar and honey - 1 small portion (about 200 gr. Ready dishes) - 530 kcal
Coffee with sugar -free milk (for example Latte) - 300 ml - 150 kcal
2 small candies (for example, nuts and dried fruit) - 100 kcal
Total: 780 kcal
Snack
1 small adyghe cheese sandwich - 250 kcal
Sugar and honey - 5 kcal tea
Total: 255 kcal
Dinner
1 portion of low fog soup (about 300 ml of the finished dish) - 300 kcal
2 pieces of bread - 145 kcal
1 portion of salad (300 g.) Vegetable vegetables - 400 kcal
Sugar and honey - 5 kcal tea
Total: 850 kcal
Snack
2 nut handles (30 g.) - 195 kcal
How to measure a handful of nuts: pour the nuts into your hand and tighten the brush in a fist so that all the fingers adapt closely to each other and that the nuts are not visible.For example, almond nuts in a handle are only 15 pieces.
Dinner
1 portion of pasta (approximately 150 g. Ready flat) with butter - 400 kcal
1 portion of steamed fish (150 gr.) - 300 kcal
1 portion of salad (300 g.) Vegetable vegetables - 400 kcal
Sugar and honey - 5 kcal tea
Total: 1105 kcal
Snack
1 cup (250 ml) Kefir - 150 kcal
2 medium apples - 240 kcal
Total: 390 kcal
In just one day, it turns out: 3575 kcal
And, note, it's without cakes, cakes, oily meat, without fried dishes in a large amount of oil and even without sugar or honey.It is impossible to lose weight with such a menu.
(!) For a woman, the Kcal standard per day on average is around 2000 kcal, for men 2400 kcal.
To start losing weight, a woman is enough to consume 1,200 kcal per day, to maintain a form - 1600 kcal.For men - 1600 kcal and 2000 kcal, respectively.
2. eat spicy foods(seasoned with garlic, burning pepper, onion, etc.).Acute food causes appetite and stimulates you to eat more.
3. Food regimes are not hunger, but boredom.When it is boring and nothing to do, the brain is actively looking for to fill the space of our activity.The easiest way is to eat and / or sleep.And, consequently, the feeling of hunger seems much more often than possible.
4. Snacks "for the company".This situation does not always occur when a proposal to drink tea or sit in a cafe (cat).Although she, of course, has a place to be.There is that someone in your eyes starts to eat sweet or drinking tea / yogurt / yogurt, etc.The brain reacts with lightning speed - we immediately want to do the same (the hands on the machine stretch towards a cup or candy).Most often, with this type of additional (not planned) calories, office employees face.
5. Ontre-suens and stretched.In 99% of cases in people with excess weight, the stomach is very stretched.It is generally stretched for years with a gradual increase in portions.And it is no longer possible to obtain quite in small portions.If you think that the portions of restaurants are too small and often notice that you are not eaten by a standard set *, it is likely that your stomach is stretched.Because the parts of general nutrition establishments are always strictly calculated and should be sufficient to have enough.
* 1 hot dish and salad, without dessert and hot drinks.
But there are good news, the stomach can be reduced (and without costly and risky operations).
6. Stressing stress and problems
In stressful situations, people tend to eat much more than usual.Many sins they start to pamper with candies - "It's just a small chocolate, you will think of 100 grams of everything, nothing is bad and useful for the brain."Most often, "enter", a person does not control the quantity eating and easily eats a few kilograms of candy in one day.
This is due to the fact that when we eat candies, we develop a hormone of happiness, but its action ends very quickly and the desire to eat something delicious appears again and again.
The waterproofing of stress is not sure, both for psycho-emotional health (the cause of stress does not disappear and only intensifies), and for too much pounds leads to obesity and various serious illnesses).
7. Mixtures / snacks / wood tea.
The last meal a day should last at the latest 4 hours before going to bed.Otherwise, everything that eats quickly turns into extra pounds.
8. The use of hard and famine diets.
Fans of difficult and various hunger regimes are often faced with the fact that they cannot face hunger for a long time.The same effect is observed with a strong restriction of nutrition in relation to that usual.Our body is very wisely organized, it perceives this type of execution as a serious stress and begins, first of all, to obtain calories (to repel fat in the form of an elements of the caterpillar on the hips and the size), second, to require hormones of happiness (as soon as a hunger or strict diet, we immediately want something gentle).
After the cessation of such intimidation on the body, people behind gain weight very quickly and most often even more than before the start of the diet.
9. Non-compliance with "plates rules".
This can be:
- Lack of green vegetables and vegetables;
- a large amount of fat, flour, meat;
- Lack of protein foods (meat, fish, cheese, etc.);
- Non-compliance with the proportions of "plates".
Ideally, the following proportion of "plates" on the day must be observed:
Breakfast
1/2 - Protein foods
1/2 - Complex carbohydrates
Only complex carbohydrates or only protein foods are acceptable.For example, it can be boiled or cottage cheese with sure cream.
Dinner
1/2 - Greens and vegetables in any form (except fried)
1/4 - A dish for accompaniment of complex carbohydrates (cereals or paste - Al dente cooking method)
1/4 - Protein foods
Dinner
3/4 - green and non -starchy in any form (except fried)
1/4 - Protein foods
This option is most suitable for men with a menu of 1600 or 2000 kcal.
The second option (more acceptable for women, with menu 1200 kcal):
Breakfast
1/4 - Protein foods
1/4 - Fruits, vegetables, herbs
1/2 - Complex carbohydrates
Dinner
1/2 - Greens and vegetables in any form (except fried)
1/4 - A dish for accompaniment of complex carbohydrates (cereals or paste - Al dente cooking method)
1/4 - Protein foods
Dinner
1 - Green and non -starchy in any form (except fried)
The third option (my beloved, at all without dinner):
Breakfast
1/2 - Protein foods
1/4 - Fruits, vegetables, herbs
1/4 - Complex carbohydrates
Dinner
1/2 - Greens and vegetables in any form (except fried)
1/4 - A dish for accompaniment of complex carbohydrates (cereals or paste - Al dente cooking method)
1/4 - Protein foods
10. No -P -compliance with the proportions of calories consumed during the day.
Most often, people have most calories in the afternoon, but should be the opposite.Using an example of how it can happen, you can see in clause 1 - there is just a menu with non -compliance with the proportions of the calories consumed.
What to do:
Whatever 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:
Breakfast
45% calories of all consumption per day
Snack
7.5% calories of all consumption per day
Dinner
25% calories of all consumption per day
Snack
7.5% calories of all consumption per day
Dinner
15% calories of all consumption per day
For example, if you decide to join a diet of 1200 kcal per day (the standard for women for weight loss), this should reveal 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 form (woman) and for weight loss (man), the proportions must be approximately the following:
- Breakfast - 720 kcal
- Snack - 120 kcal
- Lunch - 400 kcal
- Snack - 120 kcal
- Dinner - 240 kcal
11. Transition to food and thin nutrition.
There is a myth that if the food is meager or dietetic, then they do not lose weight.It's completely false.By lean nutrition, you should only understand that the dishes are prepared from products that can be consumed during the church position, and not exclusively for low calories.
For example, very often in a Lean menu is used:
- WALTUS - 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)
In some days, it is authorized to use vegetable oil, it also contains a large number of calories (100 ml at 900 kcal).
For comparison, I will give the caloric content of certain products which are prohibited during the message:
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, he will not help to achieve objectives, and in moral and ethical terms - the church position is not for that.
As for products and food dishes, the image is almost the same.At one point, special diets with certain sets of products have been developed (they could be faced with terms such as diet n ° 5, diet n ° 8, etc. - are most often used in medical institutions and sanatoriums).Usually these diets were prescribed in accordance with human diseases.And, consequently, a food dish does not mean at all that it is low-calorie.
12. Exclusion from the usual products menu without introduction of alternative in the diet.
It happens that a person decides to lose weight, studies their usual menu for the Nocidirie and the contents of the calories.In addition, it excludes more than half of the usual products / dishes from the diet and continues to eat only products that are not included in the "prohibition" list.
It is a kind of hidden trap.Because, firstly, a real depression begins with the lack of fatty / salty / spicy / sweet food (a certain combination of fat, sugar and salt causes persistent dependence, just like cigarettes or alcohol).Consequently, a rupture occurs and much more or something of the prohibition is consumed.
Second, the body begins to feel the stress of the absence of the components it needs.
The consequences of this experience can be very different:
- Hormonal failures,
- Strong deterioration in the condition of the skin (excessive drought / acne / coat, etc.),
- Hair loss (up to complete 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 exclude cakes, cakes and chocolate, you need to introduce products that will replace them.But quite simply not in the literal sense: there was a kind of dish in 1000 calories, we go to a dish of other ingredients also 1000 calories.
How to introduce dishes / alternative products:
Instead of a piece of cake or butter, there may be house and dried fruit candies, and, of course, not in large quantities (2 candies in the morning to raise the atmosphere).In other words, we no longer eat buns, cakes, chocolate during the day, but we eat 2 candies of dried fruit and / or nuts after breakfast.
They have excluded the fried potatoes, you should introduce cooked steamed potatoes.
Mayonnaise excluded, you need to prepare the sauce at home (so as not to be confused with mayonnaise at home), for example, yogurt + mustard + salt + green + salty cucumber.
Pork fatty meat has been removed from the diet, you should replace it, for example, with a steam chicken breast and add olive oil to the diet.
The refined oil has been removed, make sure you introduce unrefined, but in reasonable quantities (taking into account calories).
Excluded fatty foods, add unrefined olive oil, natural -colored olives, avocados and diet.
And so on.
13. Kitchen "by eye" (without weighing the ingredients and the calculation of calories).
If you do not weigh and do not measure the products being prepared with measurement devices, it is impossible to determine the number of calories in a party.This 100% leads to eating additional calories and, therefore, to weight gain.
Believe me, it is very difficult to "define" "by eye".If, for the good of the experience, weigh exactly 60 grams of cereals or pasta (many can be eaten one day with a menu of 1200 kcal), then you will immediately understand that "per eye", you would never have cooked yourself (100% your portion would be much more).The same goes for vegetable oil.Try to pour the usual amount of vegetable oil into the pan, but only measure it (!) With a teaspoon.I am sure you will be extremely surprised to see how many teaspoons are generally poured with you to prepare a dish.
It also occurs exactly with all other products.
14. Eat foods that do not correspond to the type of food.
One of the secrets of a slender silhouette lies in perception, what do you think?- Only two essential oils: grapefruit and vanilla (not to be confused with vanilla for cooking!).
And it is not fantasy, but a scientifically proven fact (in 1994, a large -scale research was carried out, invented, patented and successfully applied to date a whole weight correction system).The perception of the aromas of 100% natural essential oils is a proven science and justified by the scientists of the last century.Our preferences and denial (like / do not like it) are a kind of language that the oil is spoken to us.
To determine, we will need a drop of 100% natural essential vanilla oils and grapefruit.With the eyes closed, we determine the most pleasant aroma and voila, you can already determine what you need to exclude from your diet in order to lose weight and, above all, later always in good condition.
If in the preference of a grapefruit, it is necessary to exclude:
Very fatty desserts, fatty meat, smoked meats, sausages, semi-finished products, fatty dairy products.
If Vanil is preferred, exclude:
Simple carbohydrates (sugar, starch, white bread, candy, potatoes).
An important point: this test can only be drawn with high quality and natural oils (chemical "copies", alas, do not know how to speak the language of oils).How not to make a mistake with the choice of natural oil is a separate subject, and we will certainly dwell more in detail, and now a small clue is for you: vanilla oil has a thick black pasta coherence and with a characteristic aroma (exactly like that of Vanillas, which we are used to using in the bakery), and its cost on the global market starts at $ 15.
15. Eat for loved ones.
Moms most often sin by that, they start to eat after their children.It would seem that she has finished a few spoons of porridge or fruit puree, which is here.But here is the root of the problem, in each spoon, there are calories (sometimes quite decent) which do not fall into general calculation.And if for the baby's growing body, it is not good, then for a mother - it is immediately an increase in weight.
What to do:
The first option is not to eat at all (throw the leftovers).
The second (more complex) is to calculate the calorie content of remaining food, even if it is only one spoon, and to reduce your meals planned for the day for this number of calories.
16. Storage of products for the future.
The fact is that when a large number of products and candies are at home, immediately the temptation to eat an additional piece or additional candies sometimes increases.Another moment when something was bought with a margin and begins to disappear - in most cases, people are starting to "save" (eating faster) these products.Consequently, much more is consumed than expected and necessary for weight loss.
What to do:
Before making a list at the store, you must carefully study the leftovers of available products and their expiration date.Try to buy products exactly in the necessary amount (with the exception of long -term terms, for example, cereals and oil).Now, in almost all supermarkets, there is the possibility of weighing the products - it is very practical not to buy an excess.The second option is to buy products on the market and request to weigh the required amount.When buying products, you must also pay attention to expiration dates so that nothing deteriorates in a week.
17. Eat a large amount of sugar.
About the dangers of sugar, I strongly recommend watching the film "Sugar".
18, 19, 20. Lack of daily weight control and the food newspaper, negligence of pure water in the daily menu.
Menu for a week
To lose weight at home, without damaging your health, you must adhere to a balanced diet.You will find below an example of the menu with light dishes that will help you in quick weight loss:
Before each meal, you should drink 1 cup of pure water.
Monday
Breakfast:Cottage cheese pan, fruit, milk coffee.
Snack:almond.
Dinner:Chopped beef with toasted, salad salad and vegetable leaves.
Snack:dried apricots.
Dinner:Cooked vegetables, salad in green vegetables and vegetables.
Tuesday
Breakfast:Yogurt with berries and almonds, milk coffee.
Snack:apple.
Dinner:Morih soup with Adyghe cheese, 2 pieces of bread, a vegetable salad and herbs.
Snack:Dates.
Dinner:Vegetable curry.
Wednesday
Breakfast:Fold from porridge with pumpkin, tea.
Snack:walnut.
Dinner:Pasta with spinach sauce.
Snack:Bulgarian pepper.
Dinner:Salad of vegetables and herbs.
THURSDAY
Breakfast:Asparagus eggs, tea.
Snack:banana.
Dinner:Chicken breast with buckwheat, green vegetable salad and vegetables.
Snack:prunes.
Dinner:Grill the vegetables (eggplant, tsukin, tomatoes, bulgarian style pepper).
Friday
Breakfast:Hercules Milk Porridge with pear, American coffee.
Snack:hazelnut.
Dinner:Rice with mushrooms, vegetable salad and herbs.
Snack:tomatoes.
Dinner:Grill Pumpkin with Provencoal herbs, a vegetable salad m of greenery.
SATURDAY
Breakfast:Caillé dessert with yogurt and fruit, coffee slat.
Snack:Mandarin.
Dinner:Fish soup with potatoes, 2 pieces of bread, a vegetable salad and herbs.
Snack:carrot.
Dinner:Steam vegetables (eggplant, tsukin, tomatoes, Bulgarian sweet pepper).
Sunday
Breakfast:Sands with lawyers and strawberries, tea.
Snack:Cedar nut.
Dinner:Pasta al dente, vegetable salad, herbs and avocados.
Snack:Fresh cucumber.
Dinner:Spinach salad, beets and strawberries.
Then, you must analyze your food log in 2 weeks, identify exactly your reasons for the appearance of extra pounds (it is not necessary that you have the 20 positions, most likely at times, you will recognize yourself clearly and in some).It's not that simple, but try to be as honest and objective as possible.
After understanding the causes of excess weight, you must gradually start to introduce all the recommendations in your life (written above).
What do we do in parallel:
- We are starting to use adaptogenic essential oils (oils that help adapt to all situations).This can be: lemon, grapefruit, bergamot, spruce, cypress, thuja, tree, pine, etc.)
- We continue to drink soothing plants based on plants.
- We start the course of anti-cellulite massage.
- We take sodo-salt baths for weight loss.
- Add physical activity.
Physical activity
If there was no physical activity before that, then it is worth starting with a little time (10 minutes), gradually increase the load and the duration of the classes.At the same time, lessons should be regular (at least 3 times a week).
It is very important to find for yourself the physical charge which will give pleasure.
This can be:
- Walk
- swimming,
- dancing,
- Scandinavian walk,
- yoga,
- Pilates,
- Streiching,
- Gymnastics for a healthy back,
- running
- bike,
- Aqua Aqua.