Probably no longer relevant and suitable topic for a woman, as slender physique. Although in our age of obesity refers to the male half of humanity, especially those who have "beer belly". There are a lot of myths about how to remove excess fat, as Exotica as a diet by color of food, fasting and cleansing of the body with special drugs. Rushing from one extreme to another, most girls either did not lose weight, enjoy a small score or make yourself almost to fainting, breaks and gain weight at a higher level than before. A vicious circle can continue for years to come and the dream to be in a coveted dress or jeans, and still remains.
How to understand which methods are effective
Enough to turn to science "dietetics" and tune in to the diet as recommended. Better, of course, come to the specialist who, given the structure, shape and other characteristics, stories weight loss will choose the individual program and advice during the period of weight loss.
Do not forget that there is usually only next, you can lose weight: burn more calories than you consume. Other techniques are based on cleaning the body of specialized products, medicines and enemas can give some effect, but the result is likely to please. The result will be a weakened metabolism, and problems with the gastrointestinal tract.
Basic weight loss diet
Regardless of whether you want to lose overall weight or removing fat from specific areas, the approach to nutrition is the same: a complete exclusion of fat the restriction of carbohydrate and the advantage of protein. There are two popular at the moment methods:
- effective diet for weight loss problem areas: belly and sides, which are focused on the calorie food. To follow you will need to calculate your calorie intake. There is a simple formula that takes into account height, weight, age: 655 + (9.6 x body weight) + (1.8 x height in cm) — (4.7 x age in years). The resulting figure will lead, as it will show how much the body needs rest. To start the mechanism of weight loss required to lower nome calories to create a deficit.
Use low-calorie products – the main principle of this technique. It is impossible to sharply reduce the intake of calories, otherwise the stress on the body will begin to stock up on fats. In 1-2 weeks, you will have to get to the result, if in 7 days it is 1000-1200 g. If it is less, improve your diet to reduce the calories, if it is more – too bad, can disrupt metabolism, messed up hair, the nails will become dry skin. In this case, also require adjustment. This is mandatory, drinking regime and, of course, the implementation of the (half an hour), complete elimination of fat-containing foods. Allowed oily fish and dairy products, 1% fat;
- a very simple protein in the diet, known by the name of the Creator – Duc. The difference with the previous in that it does not require constant calculation of the calorie content of the products, and the ability to eat as much as you want from the list of approved products. Opinions on nutrition positive, which indicates a high efficiency.
The method consists of four steps:
- Attack when you can eat only protein for human consumption. Duration – 3-5 days. In this period of high-fat burnt (up to 5 kg).
- Change: one day protein, one day protein with carbohydrates. This provides a permanent and stable weight loss.
- Consolidation. For the quick gain is not required the period after the scheme: one kilogram lost – 10 days.
- Stabilization of the. This should be considered for life. This is not difficult. Enough once a week and protein day.
As you can see, is fairly simple. However, it is worth to consider another warning: be sure to drink at least 2-3 liters of water and eating oat bran, known for its high amount of fiber. The latter is not only the processes involved in the digestive tract, but also leads to a rapid saturation.
The principle of weight loss
Regardless of diet you adhere to should know about the basics, which will help you effectively lose weight.
- A special diet should move gradually so as not to cause a return, as quickly as you give up the slack. This is the reason why hunger is absolutely contraindicated, it not only disturbs the processes in the body, but with high probability lead to failure and then for depression, a new diet and so on, that is in the circle.
- From diet it is important to go skillfully, increasing the quantity and calories to stabilize the new shape. Ideally, the achievement of the result, so it is advisable to limit yourself in fatty and fast carbohydrates: pastries, bread, chocolate, pasta.
- In the process of weight loss is very important, fractional, frequent meals (5 times a day). This not only helps to get rid of hunger, but do not allow the body to use the excess energy deposition in the fat.
- The increase in the number of water – one of the most important principles of any diene. Although water is not included in the metabolism, but it starts this process and controls operation. In addition to a nice weight loss, you will receive a cleaning that you will delight in a good mood, ease, serenity, strong, and strong hair, nails, healthy skin condition.
- Diet. It is believed that up to 12.00 you can afford and carbohydrates and protein, sometimes even to weakness, which allows favorite foods in limited quantities. 18.00 – work in accordance with the program of diet, but before going to sleep for 3 hours – only without the carbs and of course fat free diet. Eliminate calorie food with low percentage of heavy absorption of carbohydrates fillet chicken, turkey, veal, vegetables, low fat dairy products. One hour before bedtime, it is better to not eat them.
Sample menu for low calorie diet for weight loss
But a good diet is only half the battle. Tighten skin required training: abdominals abdominal exercises for legs, hips. Duration – 30 minutes per day. Sample menu:
- Breakfast. All grain, milk, eggs, boiled or scrambled eggs. Vegetables, fruits, fresh or boiled, but not on an empty stomach. If you want meat, suitable file, or breasts, chicken, veal;
- the second Breakfast. Eat fruits, e.g. Apples, banana, pear. As an alternative to dairy products with low fat content;
- lunch. Low-fat, meat products, fish. Vegetables, cooked or cooked. Can be pasta. Salads from fresh vegetables. To fill with lemon juice or olive oil (but not more than 1 tsp.);
- an afternoon snack. As for the second Breakfast;
- dinner: meat, fish, in any form, except fried, preferably low fat varieties. A little vegetable salad;
- the second dinner – a glass of nonfat yogurt or pieces of cheese.
This is a rough plan, how to build your own menu, see the table of contents of protein, fat, carbs in foods, and do not forget to drink water and to exercise. Good luck!