Losing weight without stress and damage to health is true.You just need to know how to do this and adhere to certain rules.It is about them to be discussed.
In order for the weight loss process to go as comfortable and safe for the body, it is necessary to first balance the psycho-emotional state and preparation of behavior.
You need this:
- 2 weeks before the weight loss begins, start a course of herbal soothing teas and natural anti-stress essential oils (these may be: lavender, ylang-ylang, tangerine, vanilla, etc.).
Determine the body mass index (ITM).It is calculated by the formula:
ITM = M/(P*R)
Where
M - weight, kg
19-24 - norm
25-29 - overweight
30 and more - overweight
example
Weight - 84 kg
Growth - 1.67 m
ITM = 84/(1.67*1.67) = 30.12
The result corresponds to overweight.
- Put 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 keeping a food diary (so far without changes in food).This is important because it is necessary to clearly determine the causes of excess weight (more about them below).
Calculate, based on weight loss standards (3-4 kg per month), a period for weight loss.For example, it is necessary to lose weight by 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 improve.Because often people do not really understand what is the cause of their excess weight.And more often, without understanding this issue, they refer to a special constitution, wide bone, inheritance, hormones, etc.
I will only give some of the possible reasons:
- The eaten unconscious of "extra" calories.
- Eating spicy foods.
- Meals are not of hunger, but from boredom.
- Snacks "for the company".
- Overeating and stomach stomach.
- Stress stress and problems.
- Late Eating / Snacks / Drinking Tea.
- The use of strong diets and hunger.
- Not compliance with "tile plates".
- Not compliance with the calorie proportions consumed during the day.
- Switching to dietary and lean nutrition.
- Exclusion from the menu of ordinary products without introducing alternatives into the diet.
- Preparation of "Eye" vessels (without weighing ingredients and calculating calories).
- Food for foods that do not correspond to the type of food.
- Food for loved ones.
- Eating a large amount of sugar.
- Sock products for the future.
- Lack of daily weight control.
- Lack of food diary.
- Lack of clean water in the daily diet.
Let's analyze each of the possible reasons to gain 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 of "extra" calories.
The most common reason for this is the ignorance of the true calorie content of product.Many people believe that fruits, vegetables, juices, dairy products are not at all high -calorie foods.This is a trick.Also, the calorie content most often turns out to be: oil, nuts, dried fruits, cereals and pasta.
For example,
1 teaspoon vegetable oil contains 45 kcal, dining room - 135 kcal.
100 gr.Cucumbers - 13.5 kcal,
100 gr.Tomatoes - 20.61 kcal.
So it turns out that the usual part (300 gr) is a harmless salad with tomatoes and cucumbers on average 320-400 kcal.
1 cup (250 ml) kefir - 148 kcal;
1 cup drinking yogurt without additives - 230 kcal;
1 medium size apple (approximately 230 gr.) - 120 kcal;
1 medium size of banana (approximately 140 gr. Without a peel) - 125 kcal;
1 tablespoon honey - 15.2 kcal;
1 tablespoon of sugar - 19 kcal;
1 tbsp.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.raspberry - 53 kcal;
100 grams of nuts (almonds, nuts, hazelnuts, etc.) - on average 645 kcal;
100 gr.Dried fruits (date, 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 a day's menu without harmful products.
breakfast
Sugar -free milk oatmeal and honey - 1 small part (approximately 200 gr. Ready Dishes) - 530 kcal
Coffee with sugar -free milk (for example Latte) - 300 ml - 150 kcal
2 small cakes (for example, from nuts and dried fruits) - 100 kcal
Total: 780 kcal
Snack
1 small sandwich with adyghe cheese - 250 kcal
Sugar -free tea and honey - 5 kcal
Total: 255 kcal
DINNER
1 part of low retail soup (approximately 300 ml of finished dish) - 300 kcal
2 pieces of bread - 145 kcal
1 part of the salad (300 g.) From vegetables with vegetable oil - 400 kcal
Sugar -free tea and honey - 5 kcal
Total: 850 kcal
Snack
2 punch nuts (30 g.) - 195 kcal
How to measure a small piece of nuts: toss the nuts in your hand and tighten the brush into a punch so that all your fingers fit tightly to each other and the nuts are not visible.For example, almond nuts in a fist are only 15 pieces.
DINNER
1 part of the pasta (approximately 150 g. Ready plate) with butter - 400 kcal
1 part of steamed fish (150 gr.) - 300 kcal
1 part of the salad (300 g.) From vegetables with vegetable oil - 400 kcal
Sugar -free tea and honey - 5 kcal
Total: 1105 kcal
Snack
1 cup (250 ml) kefir - 150 kcal
2 medium -sized apples - 240 kcal
Total: 390 kcal
Only in one day it turns out: 3575 kcal
And, note, this is without cakes, cakes, fatty meat, without fried pots 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, Kcal's rate on average is about 2000 kcal, for men 2400 kcal.
To start weight loss, it is enough for a woman to consume 1200 kcal a day, maintain a shape - 1600 kcal.For men - 1600 kcal and 2000 kcal, respectively.
2.(Seasoned with garlic, burnt pepper, onions, etc.).Acute food causes appetite and stimulates you to eat more.
3. Food diets are not by hunger, but out of boredom.When it is boring and nothing to do, the brain is actively looking for the space of our activity.The easiest option is to go eat and/or sleep.And, accordingly, the feeling of hunger appears much more often than it could be.
4. Snacks "for the company".This situation does not always happen when a proposal to drink tea or sit in a cafe (conversation).Although she, of course, has a place to be.There is that someone in your eyes starts to eat sweet or drink tea / juice / yogurt, etc.The brain reacts at lightning speed - we immediately have a desire to do the same (the hands in the car lie in a mug or sweets).Most often, with this type of extra (non -planned) calorie, office employees face.
5. Excessive and stretched belly.In 99% of cases in people suffering from excess weight, the stomach is very stretched.It usually extends for years with a gradual increase in portions.And it is no longer possible to get enough in small portions.If you think the restaurants are very small and often notice that you are not eaten by a standard*group, it is likely that your stomach will be stretched.Because parts in general food institutions are always strictly calculated and should be enough to get enough.
* 1 plate and hot salad, with no dessert and hot drinks.
But there is good news, the stomach can be reduced (and without expensive and dangerous operations).
6. Stress of stress and problems
In stressful situations, people tend to eat much more than usual.Many sin they start to caress with sweets - "This is just a little chocolate, you will think 100 grams of everything, nothing is wrong and useful for the brain."Most often, in the "catch" process, a person does not control manages to eat and eat a few pounds of cakes a day easily.
This is because when we eat sweets, we develop a happiness hormone, but its action ends very quickly and the desire to eat something delicious appears again and again.
Signature of stress is not safe, both for psycho-emotional health (the cause of stress does not disappear and intensify only), and for physical (additional pounds lead to overweight and various serious illnesses).
7. Late food / snacks / tea drinking.
The last meal a day should be no later than 4 hours before going to bed.Otherwise, everything that is eating quickly turns into extra pounds.
8. Use of strong diets and hunger.
Fans of strong diets and different hunger often face the fact that they cannot face hunger for a long time.The same effect is observed with a sharp restriction of food compared to the usual one.Our body is very wisely arranged, it perceives this type of execution as severe stress and begins, first, reserve calories (to give up fat supply in the form of caterpillars in the hips and waist), second, to seek happiness hormones (as soon as it is a hunger strike or a strict diet).
After interrupting such harassment over the body, people behind are gaining weight very quickly and more often than it was before the diet begins.
9. Do not -disagreement with "Tile Rules".
May be:
- lack of greens and vegetables;
- a large amount of fat, flour, meat;
- lack of protein food (meat, fish, cheese, etc.);
- Do not -disagreement with "tile" proportions.
Ideally, the following percentage of "tiles" a day should be observed:
breakfast
1/2 - protein food
1/2 - complex carbohydrates
Only complex carbohydrates or only protein foods are acceptable.For example, it can be porridge or cottage cheese.
DINNER
1/2 - greens and vegetables in any form (except fried)
1/4 - a side dish of complex carbohydrates (cereals or paste - Al Dent's cooking method)
1/4 - protein food
DINNER
3/4 - greens and not vegetables starch in any form (except fried)
1/4 - protein food
This option is best suited for men with a 1600 or 2000 kcal menu.
The second option (most acceptable for women, with menu 1200 kcal):
breakfast
1/4 - protein food
1/4 - fruits, vegetables, plants
1/2 - complex carbohydrates
DINNER
1/2 - greens and vegetables in any form (except fried)
1/4 - a side dish of complex carbohydrates (cereals or paste - Al Dent's cooking method)
1/4 - protein food
DINNER
1 - greens and not starch vegetables in any form (except fried)
The third option (my boyfriend, at all without dinner):
breakfast
1/2 - protein food
1/4 - fruits, vegetables, plants
1/4 - complex carbohydrates
DINNER
1/2 - greens and vegetables in any form (except fried)
1/4 - a side dish of complex carbohydrates (cereals or paste - Al Dent's cooking method)
1/4 - protein food
10. Failure to comply with the calorie proportions consumed during the day.
Most often, people have most of the afternoon calories, but they should be vice versa.Using an example of how this can happen, you can see in point 1 - there is only one menu with a discrepancy with the calorie proportions consumed.
What to do:
Regardless of the chosen number of calories per day (for weight loss / for weight maintenance / for men / for women), calorie proportions during the day should be approximately the following:
breakfast
45% calories from all consumption per day
Snack
7.5% calories from all consumption per day
DINNER
25% calories from all consumption per day
Snack
7.5% calories from all consumption per day
DINNER
15% calories from all consumption per day
For example, if you decide to adhere to a diet of 1200 kcal a day (rate for women for weight loss), then something should come out:
- Breakfast - 540 kcal
- Snack - 90 kcal
- Lunch - 300 kcal
- Snack - 90 kcal
- Dinner - 180 kcal
If a 1600 kcal menu has been compiled to maintain a shape (woman) and for loss of weight (husband), then proportions must be approximately below:
- Breakfast - 720 kcal
- Snack - 120 kcal
- Lunch - 400 kcal
- Snack - 120 kcal
- Dinner - 240 kcal
11. Transition to dietary and lean food.
There is a myth that if food is lean or dietary, then they are sure to lose weight.This is completely wrong.Through poor food, you should only understand that dishes are prepared by products that can be eaten during church posting, and not exclusively low -calorie products.
For example, they are often used in a lean menu:
- Nuts - they are very high (100 g. - 645 kcal),
- Dried fruits (100 g. - an average of 300 kcal),
- Cereal (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).
For comparison, I will give the calorie content of certain products that are 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 for weight loss, will not help to achieve goals, and in moral and ethical terms - the post of church is not for that.
As for dietary products and dishes, the picture is almost the same.At one time, special diets were developed with certain groups of products (they can face terms such as Diet No. 5, Diet No. 8, etc. - are most commonly used in medical institutions and sanatoriums).Usually such diets were described in accordance with human diseases.And, accordingly, a dietary dish does not mean it is low calorie.
12. Exemption from the menu of ordinary products without the alternative introduction into the diet.
It happens that a person decides to lose weight, studies his or her usual menu for damage and calorie content.Further, it excludes more than half of the usual products / dishes from the diet and continues to eat only those products not included in the "stop" list.
This is a kind of hidden trap.Because, first, a real breakdown starts with the lack of fatty / salty / spicy / sweet food (a certain combination of fat, sugar and salt causes constant addiction, like cigarettes or alcohol).As a result, a breakdown occurs and much more or something forbidden is eaten.
Second, the body begins to experience stress from the lack of ingredients it needs.
The consequences of this experiment can be very different:
- hormonal failures,
- A sharp deterioration in the condition of the skin (excess dryness / acne / peel, etc.),
- Hair loss (up to full balloon),
- Problems with the gastrointestinal tract,
- mood swings
- depression,
- apathy
- Weakening immunity,
- Problems with the cardiovascular system, etc.
What to do:
For example, if you have excluded cakes, cakes and chocolate, then you should introduce products that will replace them.But simply not in the genuine sense: there was some kind of dish in 1000 calories, we change to a plate from other ingredients also 1000 calories.
How to introduce alternative dishes / products:
Instead of part of a cake or butter, there may be household cakes from nuts and dried fruits, and, of course, not in large quantities (2 morning cakes to raise mood).In other words, we no longer eat batches, cakes, chocolate during the day, but we eat 2 cakes from dried fruits and/or nuts after breakfast.
They expelled the chips, you need to introduce steam -cooked potatoes.
Excluded mayonnaise, you need to prepare the sauce at home (not to be confused with the mayonnaise of the house), for example, yogurt + mustard + salt + greens + salted cucumber.
Pork fatty meat was removed from the diet, you should replace it, for example, with a steam chicken breast and add olive oil to the diet.
Refined oil was removed, be sure to introduce unrefined, but in reasonable quantities (considering calories).
Excluded fatty foods, add unrefined olive oil, natural olives without stain, avocados and nuts in the diet.
And so on.
13. Cooking "with eyes" (without weighing ingredients and calculating calories).
If you do not weigh and measure the products in the process of preparation with measuring equipment, it turns out that it is impossible to determine the number of calories in one part.This 100% leads to eating additional calories and, accordingly, weight gain.
Believe me, it is very difficult to "define" "with eyes".If for the sake of the experiment, weigh exactly 60 grams of any cereal or any pasta (simply so much can be eaten in one day with a menu of 1200 kcal), then you will immediately realize that "with eyes" would never have cooked yourself (100% would be much more).The same goes for vegetable oil.Try to pour the usual amount of vegetable oil into the pan, but just measure it (!) With a teaspoon.I'm sure you will be extremely surprised how many teaspoons are usually poured with you to prepare a plate.
Exactly happens with all other products.
14. Eating foods that do not correspond to the type of food.
One of the secrets of a thin figure lies in perception, what would you think?- Only two essential oils: grapefruit and vanilla (not to be confused with baking vanilla!).
And this is not a fantasy, but a scientifically proven fact (again in 1994, developed, invented, invented, patented, patented and successfully implemented to this day a whole system of weight correction).The perception of the aromas of 100% essential natural oils is a proven and justified science of scientists in the last century.Our preferences and denials (how / dislike) are a kind of language that oil is spoken to.
To determine, we will need a 100% decrease of natural vanilla and grapefruit essential oils.With closed eyes 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, most importantly, later, you always always remain in good shape.
If in the preference of a grapefruit, then it is necessary to exclude:
Very fat essence, fatty meat, smoked meat, sausages, semi -finished products, fat milk products.
If Vanil is preferred, exclude:
Simple carbohydrates (sugar, starch, white bread, cakes, potatoes).
An important point: this test can only be withdrawn with high oils and natural oils (chemical "copy", alas, does not know how to speak the language of oils).How not to make a mistake by choosing natural oil is a special theme, and we will definitely stop in it in more detail, and now a little hint is for you: vanilla oil has a thick consistency of black pasta and with a characteristic aroma (exactly like vanilla, which we are used to baking.ml.
15. Food for loved ones.
Mothers most often sin from this, they begin to eat after their children.It seems she finished a few tablespoons of porridge or some fruit puree, what is here.But herein lies the root of the problem, in each spoon there are calories (sometimes quite good) that do not fall into the overall calculation.And if for the growing body of the baby so much is just good, then for a mother - this is immediately an increase in weight.
What to do:
The first option is not to eat at all (throw the waste).
The second (more complex) is to calculate the calorie content of the remaining food, even if it is only one spoon, and reduce your food planned for this number of calories.
16. Stocking products for the future.
The thing is that when a large number of products and sweets are at home, the temptation to eat an extra piece or additional candy increases occasionally.Another moment when something was bought with a difference and begins to disappear - in most cases, people start to "save" these products.As a result, much more is eaten than planned and necessary for weight loss.
What to do:
Before you go with a list to the store, you must carefully study the remains of the available products and their expiration date.Try to buy products exactly in the amount that is needed (with the exception of stored long -term, for example, cereals and oil).Now in almost all supermarkets there is the option of weighing products - it is very convenient not to buy surplus.The second option is to buy products in the market and require the weight of the required amount.When buying products, you need to pay attention to the expiration dates so that nothing is deteriorating within a week.
17. Eating a large amount of sugar.
Regarding the risks of sugar, I recommend watching the movie "Sugar".
18, 19, 20. Lack of daily control of weight and food diary, neglect of clean water in the daily menu.
Meny example for a week
To lose weight at home, without damaging your health, you must adhere to a balanced diet.Below is an example of the menu with light dishes that will help you in rapid weight loss:
Before each meal, you should drink 1 cup of clean water.
Monday
Breakfast:Casserole cheese cheese, fruit, latte coffee.
Snack:almond
Dinner:The soil beef with grilled salad, salad and vegetable leaves.
Snack:Dried apricots.
Dinner:Boiled vegetables, salads made of greens and vegetables.
Tuesday
Breakfast:Yogurt with berries and almonds, Latte coffee.
Snack:apple
Dinner:Morish soup with adyghe cheese, 2 pieces of bread, a vegetable salad and herb.
Snack:dates.
Dinner:Vegetable curry.
Wednesday
Breakfast:Pumpkin porridge fold, tea.
Snack:ERRA
Dinner:Spinach sauce pasta.
Snack:Bulgarian pepper.
Dinner:Vegetables and herbs.
Thursday
Breakfast:Eggs with asparagus, tea.
Snack:banana
Dinner:Chicken breast with buckwheat, salad with greens and vegetables.
Snack:Prunes.
Dinner:Roasted vegetables (eggplant, tsukini, tomatoes, Bulgarian -style pepper).
Friday
Breakfast:Pear porridge Hercules with pear, American coffee.
Snack:hazelnuts.
Dinner:Rice with mushrooms, a salad with vegetables and herbs.
Snack:tomatoes.
Dinner:Roasted pumpkin with provencial herb, a salad with green vegetables.
Saturday
Breakfast:Curd dessert with yogurt and fruit, brown latte.
Snack:tangerine
Dinner:Potato fish soup, 2 pieces of bread, a salad with vegetables and herbs.
Snack:Carrots.
Dinner:Steam vegetables (eggplant, tsukini, tomatoes, sweet Bulgarian pepper).
Sunday
Breakfast:Sand with avocados and strawberries, tea.
Snack:Cedar nut.
Dinner:Makarona al Dente, vegetable salad, herb and avocado.
Snack:Fresh cucumber.
Dinner:Spinach salad, beets and strawberries.
Next, you need to analyze your food diary in 2 weeks, identify precisely your reasons for the appearance of extra pounds (it is not necessary to have all 20 positions, most likely at some points you will clearly know yourself, and in some).This is not so simple, but try to be as honest and objective as possible.
Once we have understood the causes of excess weight, you should gradually start presenting all the recommendations in your life (written above).
What are we doing in parallel:
- We begin to use essential oils of adaptogen (oils that help adapt to any situation).It can be: lemon, grapefruit, bergamot, spruce, cypress, thuja, spruce, pine, etc.)
- We continue to drink soothing herbal fees.
- We begin the course of anti -ccellulite massage.
- We take the baths with sodo salt for weight loss.
- Add physical activity.
physical
If there was no physical activity before this, then 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, classes should be regular (at least 3 times a week).
It is very important to find the physical load that will give pleasure.
May be:
- Walking
- swimming
- Dancing,
- Walking the Scandinavians,
- yoga,
- Pilates,
- Streiching,
- Gymnastics for a healthy spine,
- RUN
- cycling,
- Aqua aerobics.