Often, girls are in search of fast and effective methods of loss of weight which are used quite dangerous for the health of the methods. They eat almost anything, can be themselves in the classroom, and you don't think that the body is exposed to a tremendous amount of stress. Not infrequently even the hard way will not lead to the desired result. This is because, in addition to the diet and sport must be in line with the rest of the rules in order to lose weight. Here's what you need to know useful tips to weight loss in order to lose weight in the shortest amount of time possible, and without harm to health?
How to find out your normal weight
Before you begin the long and difficult process of weight loss, you need to find out if it really is the excess weight. It is important, therefore, because of the lack of weight is harmful to health as excess.
To know the ideal body weight in a variety of ways.
Method 1. If your height is 155-165 cm, then you need to take in 100, to the growth of 165-175 cm, you need to take the 105, and with the growth of 175 cm and a duration of 110. The resulting image shows a normal weight.
For example, a person who has a height of 168 cm, 168-105=63. Your ideal weight is 63 kg. However, the result is inaccurate because the calculation does not take into account the characteristics of the figure.
2. the way. The more correct result is obtained, when taken into account the parameters of the human figure. To calculate a healthy body weight, you need to substitute the values into the formula:
HxQ:240=W, where H-height in cm, W is the volume of the breasts, the W — normal weight.
In the case of a woman who is 162 cm tall, my bust is 92 cm, 162 × 92 : 240 = 62,1 kg. The result of the — 162 cm tall, your ideal weight is 62.1 kg).
Using this method, it is possible to know the degree of obesity:
- 1. class a — if the result exceeds the norm by 10-30%;
- 2. level above the norm by 30-50%;
- 3. level by more than 50-100%;
- 4. the rate — excess rate of more than 100%.
The role of diet in weight loss
Find out how many extra pounds may be the plan for you to lose the weight and get tips to reduce weight. It should be noted that this process is not easy, it requires the observance of certain rules. If you follow just a few of the tips and forget about the others, can't wait for the results.
The most important rule in weight loss is a proper diet. This affects not only your weight, but the appearance and the health of the. This issue should be taken seriously.
First and foremost, the diet should be varied. I will get all the necessary vitamins and minerals. Without these nutrients in the body, it will wither and quickly fade. As a result, it will affect the condition of the skin, hair, teeth, and lowered immunity.
Diet for weight loss, you need to have your daily intake of fat, carbohydrates and calories.
An adult woman should consume in a day:
- the carbs 100-120 g.
- fat — 50-60 g.
- the calorie — 1750-1800 calories.
Anybody who is trying to lose weight, I would have to remember the Golden rule — a nutritious food is to be eaten in the morning and in the afternoon and in the evening to leave a light on the product.
The list of prohibited products
For losing weight, it is important to remember that certain foods are strictly prohibited to use it. For even those who have lost a small amount of these foods, you can eliminate all of the effort.
List of products:
- butter, cakes, pastries, baked goods;
- the pies, pancakes;
- chocolate, candy;
- products;
- cereals;
- the fat of meat and fish.
- fatty foods;
- fast food, snacks, semi-finished products;
- mineral waters, soft drinks;
- of the brew.
Reducing the amount of sugar the impact of the image. On the day, can be not more than 80 g. it is better to replace sugar with honey or jam, and candy — a small amount of dried fruit.
What products are you using
What is the food you should eat obese people.
- brown or whole wheat bread;
- milk, cheese, yoghurt, cottage cheese;
- the price of eggs;
- the meat and fish low-fat varieties of seafood;
- green vegetables;
- unsweetened fruit and berries;
- crude vegetable oil (1-1,5 tablespoons a day).
The cooking may be used for almost all of the time. It is important not to exceed the daily norm of calories.
Tips on losing weight from the experts
Doctors and nutritionists have made up some rules on how to lose weight quickly and permanently.
The best tips for losing weight:
- If you want to check the amount of servings. If you constantly have to eat it all at once big parts of it, then over time the stomach wall is stretched. As a result, a person would like to eat more and more, and the hunger comes more quickly. Therefore, in the treatment of obesity is often recommend to patients that they have surgery to reduce the stomach volume. In order to prevent the trouble of eating 4-6 times a day in small portions.
- Forget about pastries and cakes. In this case, the extra pounds will go a lot quicker and normal weight will be stable.
- There are the stock and put a ban on snacking between meals. The experts of the diet recommend a few of time to sit in the broth. In between no snacking. This diet promotes rapid weight loss.
- To be excluded from the diet of spicy, salty seasoning. These products may contribute to increased appetite. Instead of spice it is recommended that the use of herbs (parsley, cilantro, dill, mint, thyme and lemon juice can replace the salt. When losing weight you need to eat more vegetables. Dietary fiber in its composition, it creates a feeling of satiety, and has beneficial effects on the gut. The vegan diet eat more frequently, up to 6 times per day. We can't allow that, and the time intervals between the meals, more than 3 hours.
- Half an hour before meals, drink a glass of water or low fat broth. This method helps to reduce the appetite and the person will not eat more than you need to. I can't drink the sweet and sour, carbonated beverages, cool and fatty meat soups — they have whip to the appetite. We also know that water speeds up metabolism by 30% and helps you burn calories.
- For lunch and dinner, first of all, you need to eat a low-calorie snack, and then for the main course. This method also reduces the appetite. As snacks, you can choose a boiled egg, salad of green vegetables, celery, raw grated carrot.
- For the preparation of a light meal. In this case, the parts look great, but contain less calories.
- A low-carb diet. One of the most effective methods, shall be deemed to be the foods that contain low carbohydrates.
- Eat hot entrees. Soup, soup and other first courses, we need just a hot. It helps in improving digestion and metabolism. To the digestion of hot food takes more time, so that the feeling of satiety lasts for a longer period.
- She chewed the food. The longer you use the products, the more you will produce saliva, which contains enzymes that break down the food. In this case, the food is digested better and faster comes a feeling of satiety. If you do a 10-minute break between dishes, you probably won't want to continue to be fed.
- To exclude from a diet of ice-cream. This is a dessert, it is better to replace the fresh frozen juice.
- Promotes weight loss, a decoction of the ash. You need to mix 7 parts of dried Rowan berries and 3 parts dried nettle leaves (you can also use the mountain ash, and rose hips). 2 to 3 tablespoons of the mixture pour two cups of boiling water, leave to heat for 10 minutes, then allow to stand for 4 hours. The strained broth taken in between meals in half a Cup 2-3 times a day. Each and every day, you need to cook, fresh to drink. Before using it, be sure to check with your doctor first, because not everyone can accept this. The Specialist will also suggest the duration of treatment.
- The sport and physical activity. The weight loss suit all activities — brisk walking, jogging, and fitness classes at the gym, dancing, etc., the more traffic, the faster it is going to melt the weight.
- On the fasting days. For weight loss, it is useful to make 1-2 times a week fasting days. There are a lot of options for protein, fat, carbohydrate, vegetables, liquid days.
- To drink daily norm of water. On the day you should drink 2-2. 5 gallons of clean water.
- No, you can't eat it as soon after the nervous excitement or physical exertion. The task is to begin to extract the juice for the digestion of food, you'll need to give it some time. It is also prohibited immediately following a meal, it is the hard work or exercise.
- Do not sleep after eating. Sleeping after a meal promotes rapid deposition of fat. It is better to go for a walk.
- After a meal do not eat fruit. The fruits of that are already on a full stomach, causing fermentation. This slows digestion and causes bloating.
- Eggs promote weight loss. Replacing your regular Breakfast with eggs in it, you can lose a couple of pounds.
- Black coffee speeds up the metabolism and burn fat. A cup of high-quality natural drinks without sugar will help you not only to lose weight, and provide energy and improves mood.
- Green tea is also useful for weight loss. Tea, like coffee, it helps burn the fat and accelerate the metabolism.
- Cook in coconut oil. In coconut oil are triglycerides (type of fats), which increase the metabolism and suppress the appetite.
- To abandon strict diets and fasting. People sit on a hard diet, experiencing severe hunger, which leads to frequent breakdowns, and eating. A more efficient and a whole lot more to stick to just the healthy food.
The recommendation for a reduction in your appetite
A good appetite is sometimes a major obstacle for weight loss. Many women are often unable to overcome the desire to eat something.
They the real tips for weight loss that will help you to calm down a raging appetite.
- With the 5-6 meals a day, and the feeling of fullness lasts for a longer people who don't have time to get hungry enough to overeat.
- Mouthwash of mint to the water, several times a day, which helps to reduce the appetite.
- If you brush your teeth, before you eat the peppermint toothpaste, the appetite will be significantly away. The fact that my skin dulls the sensitivity of the taste receptors in the mouth, and the desire to eat is reduced.
- Some of the essential oils also lowers the feeling of hunger. Help aromas of green apple, grapefruit, vanilla, cinnamon, or mint leaves.
- For the control of the appetite will help the tea out of the ginger. For cooking you need to pour 400 ml of boiling water over 1 teaspoon of chopped dried root, and infuse as long as the drink cools down. Then, add a teaspoon of honey. Drink ginger tea before each meal.
- If you are very hungry, you will have to take a 1-2 dried prunes, or dried apricots. The dried fruit has to slowly dissolve in your mouth like candy, and chew thoroughly with water. This method can help you to get rid of the feeling of hunger.
- It will help to satisfy your hunger in a decoction of the dried fruit. It must boil for 15 minutes in a liter of water a handful of dried apples, apricots, plums, raisins. Drink a cup several times a day.
- Of hunger to stop hurting for a little while, after a short training.
If you want to lose weight is not as difficult as it might seem at first glance. If a lot of the will to follow the tips weight loss above, of weight to disappear quickly and permanently. In this case, instead of the constant feeling of hunger, you can enjoy the delicious and healthy meals.
The Video presents a simple, yet effective exercises for weight loss.