Menu is the first thing nutritionists discuss when it comes to weight control. Indeed, we are what we eat, so any change must begin with ourselves. Genetic predispositions or adverse circumstances leading to stress are merely obstacles in the way of a lean body and a healthy body, but not an excuse for the extra pounds. Self-discipline and literacy are the keys to success in achieving the desired results.
Why lose weight?
Without setting ideals that can be individual within normal limits, doctors insist that being overweight leads to disruption of the functioning of the body's internal organs and vital systems. The allowable range of reference values is calculated using a simple formula: weight in kilograms should be divided by height in meters squared. The normal weight ratio ranges from 18 to 25. Anything lower or higher is a reason to review your lifestyle.
If your body mass index is above 30, then there is a serious health risk. Metabolism is disrupted, the load on the cardiovascular system increases, as a result, an increase in blood pressure is possible. There are dysfunctions in the gastrointestinal tract, liver, urinary systems. Excess weight leads to rapid wear of the ankle joints, spinal cord injuries, intervertebral disc instability, and movement limitations. Slow metabolism can lead to a change in hormonal status, diabetes.
Thus, irreversible processes begin, which can be avoided by controlling excess pounds.
The main components of harmony
- Before losing weight, you need to make a diagnosis of the body. An initial medical examination is a mandatory step in the weight loss process. Which doctors should I contact?
- An endocrinologist and gynecologist are doctors whose regular visits are mandatory, so it will be enough to undergo a routine examination and do tests for blood glucose levels, thyroid hormones T3and T4, as well as estradiol, testosterone, cortisol, FSH and LH in order to rule out diseases that may provoke weight gain.
- Check the condition of the gastrointestinal tract with a gastroenterologist, who will recommend you take the necessary tests.
- At the end of the rapid examination, a consultation with a therapist is recommended. Medical history, current general health and conclusions of other specialists will form a final picture of the reasons for weight gain or confirm the absence of obvious reasons for concern, contraindications will be established and recommendations will be provided, for example, 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, is the first condition for health and a beautiful body. Even before applying selected weight loss methods, it is important to review your eating habits.
- The diet should be free of unhealthy foods. Changes are made not for a short time, but dramatically. It is important to get rid of semi-finished products, canned and smoked foods, fast foods, snacks, sausages, margarines, complex salads based on mayonnaise, carbonated sugary drinks and packaged juices. Minimize the consumption of sugar, salt, fatty meats, 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 damage the body, cause the processes of aging, destruction and degradation, as a result - weakened immunity and metabolic disorders.
- A menu should consist of vegetables, fruits with a high fiber content, fish, poultry, vegetable fats, nuts and fermented milk products. Even the taste preferences they seek can be satisfied with the proposed group. Cooking techniques such as cooking or baking are preferred. Environmentally friendly products with minimal heat treatment, simple composition of dishes will allow you to organize a healthy daily diet at no special cost, provide an increase in vitality, improve the condition of your skin, hair, nails. When designing the menu, it is important to consider the incompatibility of the products.
- Meal time and portion size also matter. It is important to consume the minimum amount of food at the same time and chew it completely. You can eat up to six times a day, the last meal should be three hours before bedtime. Any source of glucose and fructose should be excluded from the evening menu, including low-calorie apples and oranges. At dinner, give preference to proteins: cottage cheese, eggs, lean boiled fish and lean poultry.
- Drinking regime is important. Rational consumption of clean water throughout the day in the amount of 1. 5 - 2 liters contributes to comfortable weight loss. You can perform an individual calculation based on the rate - 35 ml per 1 kg of weight. Water removes metabolic products and toxins, speeds up metabolism, digests bile digestion in the gallbladder, preventing the formation of stones, improves the digestive tract and skin condition. In order not to dilute gastric juice, nutritionists recommend drinking water half an hour before and after meals.
- Physical activity. Movement is life. A banal statement that, however, does not lose its relevance.
- Lack of exercise, walking in the fresh air, activities of all kinds: dancing, skiing, swimming in the pool, sports games lead to a reduction in the rate of fat burning and its accumulation around the internal organs. Muscles atrophy, bones weaken, the tone of the cardiovascular system decreases.
- Exercises that include running, strength training and stretching make the heart muscle work, which pumps more blood, improves blood circulation throughout the body and keeps all organs healthy. During exercise, toxins are eliminated along with sweat. As a result, immunity increases and the risks of various diseases, including infectious ones, decrease. And, of course, the aerobic and anaerobic exercise system allows you to control your weight and shape your figure.
- Positive thinking. It is known that the hormone cortisol, which is produced in response to physical or psychological stress, affects the weight loss process. It increases the concentration of glucose in the blood and gives energy to the body, which is not consumed, but deposited in the form of adipose tissue, to which appetite is increased after 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.
- Medications and manual effects. As an additional option, you can use taking dietary supplements, drinking cocktails and other medications that stimulate metabolism, have a weak diuretic effect, reduce appetite, remove toxins and promote muscle growth, the presence of which triggers metabolism. They should be chosen very carefully and only as a secondary aid. You can also use external massages to help increase blood circulation to problem areas and burn fat.
All of the above recommendations are permanent. Only a drastic change in lifestyle will allow you to maintain a stable weight and normal metabolism. Against the background of basic corrections created for a long time, overweight people need a trigger, which can be a special method of weight loss that affects the body more intensely.
There are aggressive diets associated with calorie restriction, rejection of various groups of organic substances and weight loss comfort programs. Nutritionists develop special menus for people with various diseases caused by disruption in the body life support systems in order to eliminate the risks of their development and the formation of new ones.
We will look at easily portable, versatile and most effective weight loss methods.
Approximation with thin French women
The diet of the French nutritionist Pierre Ducant allows you to lose weight and consolidate the result. She is so well known that she was introduced to the daily lives of politicians by the wife of former French President Carla Bruni.
According to this method, the diet consists of 100 permitted foods, including lean fish, meat, seafood, vegetable protein, 0% fatty dairy products, vegetables. The amount of food is not limited, but at the same time every day you should be in active motion, walking and playing sports. An important condition is the indisputable observance of a clear structure, consisting of four phases.
- In the first stage of the attack, 72 protein products are allowed, which activate fat burning processes, as their complex structure requires a large expenditure of body energy for digestion. You can drink water. Bread is being replaced with oat bran. Targets: minus up to 4 kg.
- The second phase is associated with the change of days in which only protein is consumed, with the days of protein-vegetables. You can eat low-calorie raw and boiled or roasted vegetables. Excludes corn, potatoes, peas, whole grains. Each week should end with the loss of one kilogram.
- In the third stage, eating habits are consolidated by gradually adding to the menu products that have been consumed before the start of the diet. You can eat bread, rice, potatoes, vegetable oil. Add fruits (except 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 in the first two stages 5 kg were lost, then you should endure this diet for 50 days. As a result, another minus 5 kg.
- And finally, the restrictions are removed, but three rules are observed: one day a week is kept pure protein, every day you have to spend 20 minutes walking, 3 tablespoons of oat bran are eaten every day.
An important advantage of this method is its focus on maintaining consistent performance. It is not based on reducing calories and volume of food, so there will be no battle with hunger. The use of salt and mustard, spices, herbs in moderation is allowed. You can drink tea and coffee, you should drink about a liter and a half of water. If a breakdown occurs, then only protein foods are consumed for the next two days. In this case, the diet is extended for several days.
Dukan weight loss is safe and comfortable, very effective and affordable for a wide range of people, except vegetarians. However, an imbalance in the diet, despite a varied menu, can cause a lack of vitamins and trace elements.
The Japanese method of weight loss is an exercise for the "lazy", which allows you to lift the stomach, correct posture, increase height and lose weight. Its essence lies in the fact that you need to lie on your back on a firm horizontal surface with a rigid roller under the waist. Despite the simplicity of the position, there will be a slight tension in the body, but generally the method is easily tolerated.
A roll is made from a tightly wrapped towel. It should have a diameter of about 10 cm. Importers it is important to accurately determine the location of the roller. To do this, you do not need to tighten the belt exactly at the waist and focus on this line. When the roller is in the middle region, a prediction can be made from the navel, which should be directly above the towel.
Body position also matters. Lying on your back, legs and arms should extend in opposite directions. The heels should be separated at a distance of at least 20 cm from each other, and the big toes should be connected, thus forming a triangle. Hands should be lying on the floor, palms open, with pink fingers touching each other.
In this position, you should lie down for five minutes. Better to use an alarm clock to save time. It is allowed to start with a shorter duration of training and gradually increase it. After five minutes, you should get up slowly, turning gently to one side. It's all over! Among the contraindications are severe back diseases.
Fukutsudz is a Japanese physician who officially uses his method in a clinic in Japan. The effectiveness of the exercise made it so popular that the author published a book describing the possibilities to get rid of excess pounds and centimeters at the waist without dieting and strenuous physical exertion.
The Japanese method of losing weight with a towel (fukutsuji method) is based on the assumption that with age, the waist increases due to the expansion of the hip bones and flattening of the intervertebral discs in this segment of the spine, which naturallyoccurs as a result of collagen depletion. This extension starts the processes that beneficially change the cartilage tissue between the vertebrae, and leads to results even after the first session.
As easy as shelling pears
From complex to uncomplicated, we move on to the topics when using traditional weight loss methods. Since these recommendations have not been developed by physicians, they should be treated with caution, weighing the potential benefits and harms. We have chosen the most versatile and physiologically sound ways to get rid of excess pounds at home. The main purpose of such activities is to remove water, toxins and toxins from the body, thus cleansing the gastrointestinal tract and starting metabolism.
The first thing I would like to start with is the need for regular consumption of clean water, which is the best way to cleanse the body. You can increase the effect with the help of natural birch sap, which is drunk one tablespoon daily for a month. The recommendation is seasonal in nature and due to the complexity of fluid collection, it is not available to everyone.
You can replace the juice with oatmeal 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 piece of prunes and raw raw beets, pour boiling water (2 liters) and cook on low heat for 15 minutes. You should drink a glass of jelly an hour before bedtime.
Mountain ash tea also has fat burning properties. A tablespoon of red berries is poured into 0. 5 liters of boiling water, infused for a short time and drunk at any time.
Ginger tea is very effective. It is better to prepare it from a fresh root, which should be washed, finely grated and covered with boiling water, let it ripen. Individual dimensions. Divide the pulp through a fine sieve, add lemon juice and a teaspoon of honey to the tea.
An effective method expressed at home is the buckwheat diet. The cereals are washed and poured with boiling water overnight. In the morning you should eat buckwheat all day without salt, sugar, oil. You can drink water. Contraindications - intestinal problems.
In any case, healthy weight loss is impossible without physical activity.
For everyday use, we offer some ideas that provide psychological support for the goal of losing weight:
- Serve food in blue tones. This color suppresses appetite, as it is practically unrelated to food.
- If it is difficult to refuse the dessert, then allow yourself to eat it in small quantities only in the morning.
- Walk more, take long distances to your usual destinations, which will increase the time of your walks needed for a healthy lifestyle.
- To make it easier to arrange small pieces, use small plates.
- Go to the grocery store when you are full, this will allow you to choose the product consciously.
- Remember that in the evening you should refuse any sweets, so it is better to remove the jars of cakes and fruit from the eyes.
- If there are no contraindications, add variety to the menu, use weight loss recipes with hot spices that speed up metabolism, help the body absorb fats better.
- Do not get depressed if you can not resist the temptation to eat a cake at night. Have fun and reset your goal to move towards your goals, for which it is worth sticking to the set rules.
- Do not adapt to a new diet as a temporary difficulty. Think of them as a routine. Of course, goals need to be formulated, but essential activities need to be a natural part of your day, no matter how fast you go.
- Surround yourself with information about thin and healthy people, deliberately take an interest in their hobbies, read news about new techniques and their effectiveness. Direct your interest in this area in order to connect with the collective, egregious energy and receive rewards in the form of easy overcoming of obstacles, positive thinking, useful knowledge in time.
- Replace banana biscuits, Coca-Cola with homemade lemonade, sugar honey, nut foods. Form new habits persistently and very soon (usually within a month) you will not want to go back to old habits.
- Take pictures of problem areas of your body, firstly, to adjust the result, and secondly, not to err on the side of its ideality. Nothing is more stimulating than a noticeable improvement with a little more work to do.
- Use esoteric knowledge to achieve better results. For example, all liberation processes are most effective on the waning moon.
The article covered the most effective weight loss methods, but not the only ones. Individual body characteristics react differently to different diets and weight loss activities. It is important to follow the doctors' recommendations and not to harm your health.