Losing weight without stress and health damage is real.You just have to know how to do it and join certain rules.It concerns them that they will be discussed.
In order for the weight loss process to be comfortable and safe for the body, the psycho-emotional status must be balancing previously and conduct the preparation.
For this you need:
- 2 weeks before the start of weight loss, start a relaxing herbal tea course and natural anti-stress essential oils (these can be: lavender, ylang-ylang, mandarin, vanilla, etc.).
Determines the body mass index (ITM).Is calculated by the formula:
Itm = m/(p*r)
Where
M - weight, kg
19-24 - normal
25-29 - overweight
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.
- Establish a clear goal for myself: how much I want to weigh.
- Calculate the difference between real and desired weight.For example, now the weight is 84 kg, I want - 54 kg.Difference: 84-54 = 30 kg
- Start maintaining a food diary (so far without changes in nutrition).This is important, because it is necessary to clearly determine the causes of excess weight (more on them below).
Calculate, based on the weight loss standards (3-4 kg per month), a period for weight loss.For example, it is necessary to lose weight of 30 kg.Period = 30/3 = 10 months
Because you can't lose weight if you eat so little
The first thing to do is to understand what, in fact, you can improve.Because often people don't really understand what the cause of their excess weight is.And very often, without understanding this problem, they refer to a special constitution, wide bone, inheritance, hormones, etc.
I will only give some of the possible reasons:
- The unconscious eaten of "extra" calories.
- Eating spicy foods.
- Eating meals do not come from hunger, but from boredom.
- Snacks "for the company".
- Excessive and elongated stomach.
- Subscribe stress and problems.
- Tardive meals / snacks / drinking tea.
- The use of hard diets and hunger.
- Does not comply with the "plate plates".
- Does not comply with the proportions of the calories consumed during the day.
- The transition to dietary nutrition and slender.
- The exclusion from the menu of the usual products without introducing alternatives in the diet.
- Preparation of "by eye" dishes (without weighing the ingredients and calculation of calories).
- Eating for foods that do not correspond to the type of food.
- Eating for loved ones.
- Eating a large amount of sugar.
- Storage products for the future.
- Lack of daily weight control.
- Lack of food diary.
- The lack of pure water in the daily diet.
We analyze each of the possible reasons to increase excess weight, at the same time I will tell you what to do with it orWhat is not necessary to do to lose weight.
1. The unconscious eaten from "extra" calories.
The most common reason for this is the ignorance of the true caloric content of the products.Many people believe that fruit, vegetables, fruit juices, dairy products -caseari are not at all calorie foods.This is an illusion.In addition, the caloric content proves more often: oil, walnuts, dried fruit, 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.
So it turns out that the usual portion (300 gr) is a harmless salad with tomatoes and cucumbers on average 320-400 kcal.
1 Kefir - 148 kcal cup (250 ml);
1 cup of yogurt to drink without additives - 230 kcal;
1 medium -sized apple (about 230 gr) - 120 kcal;
1 average banana dimension (about 140 gr. Without peel) - 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, mile, etc.) - an average of 350 kcal;
100 gr.Bread - 180 kcal;
100 gr.raspberries - 53 kcal;
100 grams of walnuts (almonds, walnuts, hazelnuts, etc.) - an average of 645 kcal;
100 gr.dried fruits (dates, plums, dry apricots, cherries, etc.) - an average of 300 kcal;
300 ml of coffee with sugar -free milk - 150 kcal.
Now let's take a look at how it works with the example of the one day menu without harmful products.
Breakfast
Milk oat flour without sugar and honey - 1 small portion (about 200 gr. Ready dishes) - 530 kcal
Coffee with sugar -free milk (for example milk) - 300 ml - 150 kcal
2 small desserts (for example, from walnuts and dried fruit) - 100 kcal
Total: 780 kcal
Snack
1 small sandwich with ADYGHE cheese - 250 kcal
Tea without sugar and honey - 5 kcal
Total: 255 kcal
Dinner
1 portion of low fat soup (about 300 ml of the finished dish) - 300 kcal
2 pieces of bread - 145 kcal
1 portion of salad (300 g.) From vegetables with vegetable oil - 400 kcal
Tea without sugar and honey - 5 kcal
Total: 850 kcal
Snack
2 handful of walnuts (30 g) - 195 kcal
How to measure a handful of dice: pour the dice into the hand and block the brush in a fist so that all the fingers fit closely to each other and the dice are not visible.For example, almond walnuts in a handful are only 15 pieces.
Dinner
1 portion of pasta (about 150 g. Ready dish) with butter - 400 kcal
1 portion of steam fish (150 gr.) - 300 kcal
1 portion of salad (300 g.) From vegetables with vegetable oil - 400 kcal
Tea without sugar and honey - 5 kcal
Total: 1105 kcal
Snack
1 cup (250 ml) Kefir - 150 kcal
2 medium size apples - 240 kcal
Total: 390 kcal
On one day it turns out: 3575 kcal
And, note, this is without cakes, cakes, fat 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 rule per day on average is about 2000 kcal, for men 2400 kcal.
To start losing weight, it is sufficient for a woman to consume 1200 kcal per day, to maintain a shape - 1600 kcal.For men - 1600 kcal and 2000 kcal, respectively.
2. Eating spicy food(seasoned with garlic, pepper in flames, onion, etc.).Acute food causes appetite and stimulates you to eat more.
3. Food diets do not come from hunger, but from boredom.When it is boring and nothing to do, the brain is actively trying to fill the space of our business.The simplest option is to go to eat and/or sleep.And, consequently, the feeling of hunger appears much more often than it could be.
4. Snack "for the company".This situation does not always occur when a proposal to drink tea or sit in a coffee (chat).Although she, of course, has a place to stay.There is that someone in your eyes starts to eat sweet or drinking tea / juice / yogurt, etc.The brain reacts with the speed of light - we immediately have the desire to do the same (the hands on the car stretch towards a cup or the desserts).Very often, with this type of additional (not planned) calories, employees must face.
5. The excessive and elongated stomach.In 99% of cases in people suffering from excess weight, the stomach is very elongated.It is usually elongated for years with a gradual increase in portions.And it is no longer possible to have enough in small portions.If you think that the portions in the restaurants are too small and often known that you are not eaten from a standard set*, it is likely that the stomach is elongated.Because portions in general nutritional plants are always strictly calculated and should be sufficient to get enough.
* 1 hot dish and salad, without desserts and hot drinks.
But there is good news, the stomach can be reduced (and without expensive and risky operations).
6. Stress stress and problems
In stressful situations, people tend to eat much more than usual.Many sins that begin to pamper themselves with sweets: "This is just a small chocolate, you will think 100 grams of everything, nothing is wrong and useful for the brain".Very often, in the "kidnapping" process, a person does not control the amount of eating and eating easily a couple of kilograms of desserts in one day.
This is due to the fact that when we eat desserts we develop a hormone of happiness, but its action ends very quickly and the desire to eat something delicious still appears and again.
The seal of stress is not safe, both for psycho-emotional health (the cause of stress does not disappear and only intensification) and by physique (extra kilos lead to obesity and various serious diseases).
7. Tardive meals / snacks / drinking tea.
The last meal a day should not be over 4 hours before going to bed.Otherwise, everything eaten quickly turns into extra kilos.
8. The use of hard diets and hunger.
Dure and various hunger fans often face the fact that they haven't faced hunger for a long time.The same effect is observed with a strong restriction in nutrition compared to the usual one.Our body is arranged very wisely, it perceives this type of execution as serious stress and begins, first of all, to stock up on calories (to postpone them in the supply of fats in the form of caterpillars on the hips and on life), secondly, to ask for happiness hormones (as soon as a hunger strike or a rigorous diet, we immediately want something sweet).
After the cessation of this bullying on the body, people back are increasing very quickly and very often even more than it was before the start of the diet.
9. Non -compliance with the "rules of the plates".
Can be:
- Lack of vegetables and vegetables;
- a large amount of fat, flour, meat;
- lack of protein food (meat, fish, cheese, etc.);
- Non -compliance with the proportions of the "plates".
Ideally, the following percentage of "plates" on the day should be observed:
Breakfast
1/2 - protein food
1/2 - complex carbohydrates
Complex carbohydrates or protein foods are acceptable.For example, it can be porridge or ricotta with sour cream.
Dinner
1/2 - Vegetables and vegetables in any form (except Fried)
1/4 - An outline of complex carbohydrates (cereals or pasta - al dente cooking method)
1/4 - protein food
Dinner
3/4 - Straight vegetables and non -vegetables in any form (except Fried)
1/4 - protein food
This option is more suitable for men with a 1600 or 2000 kcal menu.
The second option (more acceptable for women, with 1200 kcal menu):
Breakfast
1/4 - protein food
1/4 - fruit, vegetables, herbs
1/2 - complex carbohydrates
Dinner
1/2 - Vegetables and vegetables in any form (except Fried)
1/4 - An outline of complex carbohydrates (cereals or pasta - al dente cooking method)
1/4 - protein food
Dinner
1 - Non -"vegetables and vegetables in any form (except Fried)
The third option (my beloved, at all without dinner):
Breakfast
1/2 - protein food
1/4 - fruit, vegetables, herbs
1/4 - complex carbohydrates
Dinner
1/2 - Vegetables and vegetables in any form (except Fried)
1/4 - An outline of complex carbohydrates (cereals or pasta - al dente cooking method)
1/4 - protein food
10. Not compliance with the proportions of the calories consumed during the day.
Very often, people have most calories in the afternoon, but they should be on the contrary.Using an example of how this can happen, you can see in clause 1: there is only one menu with non -compliance with the proportions of the calories consumed.
What to do:
Regardless of 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 the following:
Breakfast
45% calories from any consumption per day
Snack
7.5% calories from all consumption per day
Dinner
25% calories from any consumption per day
Snack
7.5% calories from all consumption per day
Dinner
15% calories from any consumption per day
For example, if you decide to adhere to a 1200 kcal diet per day (the rule for women for weight loss), something like this should prove to be:
- Breakfast - 540 kcal
- Snack - 90 kcal
- Lunch - 300 kcal
- Snack - 90 kcal
- Dinner - 180 kcal
If a 1600 kcal menu is completed to maintain a form (woman) and for weight loss (men), the proportions should be approximately the following:
- Breakfast - 720 kcal
- Snack - 120 kcal
- Lunch - 400 kcal
- Snack - 120 kcal
- Dinner - 240 kcal
11. Transition to diet and lean nutrition.
There is a myth that if the food is slender or dietary, then they are sure to lose weight.This is completely wrong.For Lean nutrition, you just have to understand that the dishes are prepared by products that can be eaten during the church post and not exclusively low -level products.
For example, they are used very often in a lean menu:
- Walnuts - are very high (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)
On certain days, it is allowed to use vegetable oil, it also has a large number of calories (100 ml - 900 kcal).
To make a comparison, I will give the caloric content of some products prohibited during the post:
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, it will not help achieve the objectives and in moral and ethical terms - the church post is not for this.
As for dietary products and dishes, the image is more or less the same.At one time special diets have been developed with some sets of products (they could be addressed with terms such as diet n. 5, diet n. 8, etc. - are often used in medical and sanatorial institutions).Usually these diets were prescribed according to human diseases.And, consequently, a dietary dish does not mean at all that it is at low level.
12. The exclusion from the menu of the usual products without the introduction of alternative to the diet.
It happens that a person decides to lose weight, he studies his usual menu for health and caloric content.In addition, it excludes more than half of the usual products / dishes from the diet and continues to eat only those products that are not included in the "prohibition" list.
This is a kind of hidden trap.Because, firstly, a real breakdown starts from the lack of fat / salty / spicy / sweet food (a certain combination of fat, sugar and salt causes persistent dependence, just like cigarettes or alcohol).Consequently, a break occurs and much more or something of the forbidden is eaten.
Secondly, the body begins to experience stress from the absence of the components it needs.
The consequences of this experiment can be very different:
- hormonal failures,
- A strong deterioration in the condition of the skin (excessive dryness / acne / peeling, 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 have excluded cakes, cakes and chocolate, it is necessary to introduce products that will replace them.But only not in a literal sense: there was a kind of dish in 1000 calories, we pass on a dish from other ingredients even 1000 calories.
How to introduce alternative dishes / products:
Instead of a piece of a cake or butter, there may be homemade sweets from walnuts and dried fruit and, of course, not in large quantities (2 sweets in the morning to increase mood).In other words, we no longer eat sandwiches, cakes, chocolate during the day, but we eat 2 desserts from dried fruit and/or walnuts after breakfast.
They have excluded fried potatoes, it is necessary to introduce steam cooked potatoes.
Excluding mayonnaise, it is necessary to prepare the sauce at home (in order not to be confused with mayonnaise at home), for example yogurt + mustard + salt + vegetables + salty cucumber.
The fatty pork meat was removed from the diet, it is necessary to replace it, for example, with a steam chicken breast and add olive oil to the diet.
Rafinato oil has been removed, be sure to introduce unrefined, but in reasonable quantities (taking into account calories).
Fatty foods excluded, add non -refined olive oil, natural olives without coloring, avocado and walnuts on the diet.
And so on.
13. Cucina "by eye" (without weighing the ingredients and calculation of calories).
If they do not weigh and measure the products during the preparation with the measurement devices, it is impossible to determine the number of calories in a portion.This 100% leads to eating extra calories and, consequently, weight gain.
Believe me, it is very difficult to "define" "a eye".If for the good of the experiment, it weighs exactly 60 grams of any cereal or any pasta (only so much can be consumed in a day with a 1200 kcal menu), then you will immediately understand that "by 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'm sure you will be extremely surprised by how many tablespoons usually pour you to prepare a dish.
Exactly it also happens with all the other products.
14. Eat foods that do not correspond to the type of food.
One of the secrets of a slender figure lies in perception, what do you think?- Only two essential oils: grapefruit and vanilla (not to be confused with vanilla for cooking!).
And this is not fantasy, but a scientifically tried fact (in 1994, it was conducted, invented, patented, patented, patented and successfully applied).The perception of 100% natural essential flavors is a science demonstrated and justified by scientists in the last century.Our preferences and negations (as / I don't like) are a kind of language that oil is spoken with us.
To determine, we will need a drop of 100%natural essential vanilla oils.With our eyes closed we determine the most pleasant and voila aroma, you can already determine what you need to exclude from your diet to lose weight and, above all, then they always remain in good shape.
If in the preference of a grapefruit, it is necessary to exclude:
Highly fat desserts, fatty meat, smoked meats, sausages, semifinated products, dairy products -fat -in -fat -old.
If you prefer Vanil, exclude:
Simple carbohydrates (sugar, starch, white bread, desserts, potatoes).
An important point: this test can only be carried out with high quality and natural natural oils (unfortunately I don't know how to speak the language of oils).How not to make a mistake with the choice of natural oil is a separate topic, and we will certainly focus more in detail, and now a small suggestion is for you: vanilla oil has a thick consistency of black pasta and with a characteristic aroma (just like that of vanilla, which we are used to using in cooking) and its cost on the global market starts from $ 15 per 1 ml.
15. Eating for loved ones.
Mothers most often sin with this, they start eating after their children.It would seem that he finished a couple of spoons of porridge or a little fruit puree, what's here.But here is the root of the problem, in every spoon there are calories (sometimes quite decent) that do not fall within the general calculation.And if for the growing corpus of the child so much is good, then for a mother - this is immediately a weight gain.
What to do:
The first option is not to eat at all (launch the remains).
The second (more complex) is to calculate the caloric content of the remaining food, even if it is only a spoon and reduce the planted meals for the day for this number of calories.
16. Stoccage products for the future.
The fact is that when a large number of products and desserts are at home, immediately the temptation to eat an extra piece or an additional candy sometimes increases.Another moment when something was purchased with a margin and begins to disappear - in most cases, people begin to "save" (they eat faster) these products.As a result, it is ate much more than expected and necessary for weight loss.
What to do:
Before going with a list at the shop, you have to carefully study the remains of the available products and the expiry date.Try to buy products exactly in the necessary quantity (with the exception of the long term stored, for example cereals and oil).Now in almost all supermarkets there is the opportunity to weigh products: it is very convenient not to buy in excess.The second option is to buy products on the market and ask to weigh the amount requested.When buying products, you should also pay attention to the expiration dates so that nothing is deteriorated in a week.
17. Eat a large amount of sugar.
Speaking of the dangers of sugar, I highly recommend watching the film "Sugar".
18, 19, 20. Lack of daily control of weight and food diary, abandonment of pure water in the daily menu.
Example menu for a week
To lose weight at home, without damaging health, you have to join a balanced diet.Below is an example of the menu with light dishes that will help you loss quick weight:
Before each meal, it is necessary to drink 1 cup of pure water.
Monday
Breakfast:Cottage cheese saucepan, fruit, milk coffee.
Snack:almond.
Dinner:Macchie with grilled meat, salad salad and vegetable leaves.
Snack:dry apricots.
Dinner:Stewed vegetables, salad made of vegetables and vegetables.
Tuesday
Breakfast:Yogurt with berries and almonds, milk coffee.
Snack:apple.
Dinner:Moist soup with ADYGHE cheese, 2 pieces of bread, a salad of vegetables and herbs.
Snack:dates.
Dinner:Vegetable curry.
Wednesday
Breakfast:Fold the porridge with pumpkin, tea.
Snack:walnuts.
Dinner:Pasta with spinach sauce.
Snack:Bulgarian pepper.
Dinner:Vegetable and herbs salad.
Thursday
Breakfast:Eggs with asparagus, tea.
Snack:banana.
Dinner:Chicken breast with buckwheat, vegetables and vegetables salad.
Snack:plums.
Dinner:Vegetables grill (aubergines, tsukini, 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:Pumpkin grill with Provencal herbs, a vegetable vegetable vegetable salad.
Saturday
Breakfast:Dessert Cagliata with yogurt and fruit, coffee milk.
Snack:mandarin.
Dinner:Fish soup with potatoes, 2 pieces of bread, a salad of vegetables and herbs.
Snack:carrot.
Dinner:Steam vegetables (aubergines, tsukini, tomatoes, Bulgarian sweet pepper).
Sunday
Breakfast:Sabbies with avocado and strawberries, tea.
Snack:Cedar walnut.
Dinner:Pasta al dente, vegetable salad, herbs and avocado.
Snack:Fresh cucumber.
Dinner:Spinach salad, beets and strawberries.
Subsequently, you must analyze your food diary in 2 weeks, identify exactly the reasons for the appearance of extra kilos (it is not necessary that you have all 20 positions, most likely in some points that you will clearly recognize yourself and in some).This is not so simple, but tries to be the most honest and objective possible.
After understanding the causes of excess weight, it is necessary to gradually start to introduce all the advice on your life (written above).
What we are doing in parallel:
- We begin to use adaptogen essential oils (oils that help adapt to any situation).It may be: lemon, grapefruit, bergamot, fir, cypress, thuja, fir, pine, etc.)
- We continue to drink relaxing herbal taxes.
- Let's start the course of the anti -cellulite massage.
- Let's do hard toilets for weight loss.
- Add physical activity.
Physical activity
If before there was no physical activity, it is worth starting with a small amount of time (10 minutes), gradually increase the load and duration of the classes.At the same time, lessons should be regular (at least 3 times a week).
It is very important to find alone the physical load that will give pleasure.
Can be:
- walk
- I swim,
- dance,
- Scandinava walk,
- yoga,
- Pilates,
- Stiching,
- Gymnastics for a healthy back,
- race
- cycling,
- Aqua Aerobics.