There is probably not the most topical and relevant theme for a woman who has a slender figure. Although in our age of obesity concerns of the man half of humanity, especially those who have "beer belly". There are many myths about how to eliminate excess fat, such as Exotica as a diet by color of food, the fasting and cleansing the body with special drugs. Going from one extreme to the other, most of the girls either did not lose weight, enjoying the small result or bring yourself almost to fainting, the breaks and the weight gain at a higher level than before. A vicious circle can continue for years to come and the dream to get into a coveted dress or jeans as such and remains.
How to understand which methods are effective
Enough to turn to science "dietetics" and the melody in the diet recommended. Best, of course, come to the specialist who, given the structure, shape, and other characteristics, stories of weight loss to choose an individual programme and to advise during the weight loss period.
Remember that there is usually only then that you can lose weight: burn more calories than you consume. Other techniques based on the purification of the specialised body products, medicines and enemas can give some effect, but the result is unlikely to please. The result will be affected metabolism and problems with the gastrointestinal tract.
Basic weight loss diet
Regardless of whether you want to lose total weight or eliminate fat from specific areas, the approach to nutrition is the same: complete exclusion of fats, restrict carbs and preference to proteins. There are two well-known at the moment methods:
- effective diet for weight loss problem areas: belly and sides centred calories of food. To follow you need to calculate the intake of calories. There is a simple formula that takes into account the 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 be a guide because it shows how much the body needs the rest. To start the mechanism of weight loss necessary to lower nome calories to create a deficit.
Use low-calorie products – the fundamental principle of this technique. It is impossible to sharply reduce calories, otherwise, the stress, the body will begin to stock up on fats. In 1-2 weeks you need to come to the result in 7 days was 1000-1200 g. If less, improve your diet to reduce calories, if more – very bad, can interfere with the metabolism, in a bad state of hair, nails will become dry skin. In this case, also require adjustment. It is mandatory to drinking regime and, of course, the exercise (a half hour), complete elimination of fat-containing foods. Allowed fatty fish and dairy products to 1% of fat;
- a very simple protein diet, known by the name of its Creator – the Duke. The difference with the previous one in that it does not require the constant calculation of caloric content of products, and the ability to eat as much as you want from the list of approved products. Reviews on the diet positive, which indicates its high efficiency.
The method consists of four steps:
- Attack when you can eat only protein-rich foods. Duration 3-5 days. During this period, high-fat burnt (up to 5 kg).
- Alternation: one day only protein, one day protein with carbohydrates. This ensures a constant and stable weight loss.
- Consolidation. For a quick win is not, the necessary time according to the scheme: a kilogram lost – 10 days.
- Stabilization. Should be followed for life. It is not difficult. Enough once a week for the protein day.
As you can see, very simple. But it is worth considering another issue: make sure to drink at least 2-3 litres of water and eat oat bran, known for its high fiber content. This is not only the processes involved in the digestive tract, but also leads to rapid saturation.
The principles of weight loss
Whatever the diet you comply with must know the basic that will help you effectively lose weight.
- A special diet, must move slowly in order not to cause a change, as soon as you give up the comfort. It is for this reason that the hunger is absolutely contraindicated, which not only disturbs the processes in the body, but with a high probability leads to failure and, after the depression, a new diet, and so on, that is in a circle.
- On the basis of the diet is important to go with dexterity, increasing the amount and the calories to stabilize the new shape. Ideally, even to achieve the result, it is recommended to limit yourself in fatty and in a quick carbohydrates: pasta, bread, chocolate, pasta.
- In the process of weight loss is very important fractional, but frequent meals (5 times a day). This not only helps to get rid of hunger, but will not allow the body to use the excess energy deposition into fat.
- The increase in the number of water – one of the most important principles of any diene. Even though water is not involved in the metabolism, but it starts this process and controls operation. In addition to a good weight loss, you will get a cleaning that you will delight in a good state of mind, the ease, the joy, strong and very strong hair, nails, healthy skin condition.
- Diet. It is believed that up to 12.00, you can afford it and carbohydrates and protein, sometimes even to give a weakness, allowing favorite foods in limited quantities. 18.00 – act according to the scheme of the diet, but before you go to sleep for 3 hours – just without the carbs and, of course, fat free diet. Solve calorie foods with low percentage of heavy in the absorption of carbohydrates fillet of chicken, Turkey, veal, vegetables, dairy products low in fat. An hour before sleep is best not to eat.
Sample menu for a low calorie diet for weight loss
But a good diet is only half the battle. To tighten the skin required training: abdominal abdominal exercises for legs, hips. Duration 30 minutes per day. Sample menu:
- Breakfast. Any cereals, milk, eggs boiled or scrambled eggs. Vegetables, fruits, fresh or boiled, but not with an empty stomach. If you want meat, suitable chicken breast fillet, veal;
- the second Breakfast. Eat fruit, for example, Apple, banana, pear. As an alternative to dairy products with low fat content;
- lunch. Low-fat meat products, fish. Vegetables, steamed or cooked. Can of pasta. Salads of fresh vegetables. To fill with lemon juice or olive oil (but no 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 bit of salad from vegetables;
- second dinner – a glass of nonfat yogurt or a package of cheese.
This is a general plan of how to build your own menu, refer to the tables of content of proteins, fats, carbohydrates in food, and don't forget to drink water and to exercise. Good luck!