Often girls are in search of fast and effective weight loss methods use very dangerous to your health ways. Almost eat anything, exhausting themselves in gyms, and not to think that the body is exposed to enormous stress. It is not surprising that even a hard mode do not bring the desired result. This is because in addition to the diet and sport must comply with other rules to lose weight. What you need to remember helpful tips for weight loss to lose weight in the shortest time possible without harm for health?
How to find your normal weight
Before the start of a long and difficult process of weight loss, you need to find out if there is really excess weight. This is important because the lack of body weight is harmful to health as excess.
In order to know the ideal weight in several ways.
Method 1. If your height is 155-165 cm, then you need to take 100, if the growth of 165-175 cm, you need to take 105, and with the growth of 175 cm of take 110. The resulting figure shows a normal weight.
For example, a person who has a height of 168 cm 168-105=63. So the ideal weight is 63 kg. However, the result is incorrect, since this calculation does not take into account the characteristics of the physical.
Method 2. More correct result is obtained, when one takes into account the parameters of a human figure. To calculate a healthy weight, you need to replace the values in the formula:
HxQ:240=W, where H is height in cm, Q is the volume of the chest, W — weight normal.
For example, a woman is 162 cm tall, her bust is 92 cm 162 x 92 : 240 = 62,1 kg. the Result — 162 cm tall, your ideal weight is 62.1 kg.
With this method it is possible to know the degree of obesity:
- 1st — if the result exceeds the norm by 10-30%;
- 2nd degree — excess of norm by 30-50%;
- 3rd degree-higher by 50-100%;
- 4th degree — excess of speed of more than 100%.
The role of a healthy diet when the weight loss
Know how many extra kilos do not, you can plan to lose weight and learn tips to reduce the weight. It should be remembered that this process is not easy, requires compliance with certain rules. If you follow only some of the tips and forget about the other, you can't expect the desired results.
The most important rule when losing weight is proper nutrition. This affects not only weight, but appearance, and health. This issue should be taken seriously.
In the first place, the diet should be varied. People have to get all the necessary information of vitamins and minerals. Without these nutrients the body will wither and quickly fade. As a result, it will affect the condition of skin, hair, teeth, decrease of the immunity.
Diet for weight loss need to be given the daily allowance of fats, carbohydrates and calories.
An adult woman should consume in a day:
- carbs 100-120 g;
- fat — 50-60 g;
- calories — 1750-1800 calories.
Every person who strives to lose weight should remember the Golden rule — a healthy diet must be eaten in the morning and the afternoon and evening to go out and light products.
The list of prohibited products
When weight loss is important to remember that some foods are strictly forbidden to use. Even as those who lose a small amount of these foods can negate all the efforts.
The list of dangerous products:
- butter cakes, cakes, pastries;
- cakes, cakes;
- chocolate, candy;
- pasta;
- cereals;
- fat of meat and fish;
- fatty foods;
- fast food, snacks, semi-finished products;
- carbonated beverages;
- beer.
The reduction of the amount of sugar affect the right figure. A day shall be allowed not more than 80 g. it is even better to replace the sugar with honey or jam, and candy — a small amount of dried fruit.
What products can be used
What foods you should eat obese people:
- white or whole wheat bread;
- milk, yogurt, cheese;
- eggs;
- meats and fish low-fat varieties, seafood;
- vegetables, vegetables;
- without sugar, fruit and berries;
- raw, vegetable oil (1-1,5 tablespoons a day).
In the kitchen allowed to use almost any product. It is important not to exceed the daily norm of calories.
Tips on weight loss from the experts
Doctors and nutritionists have made some rules how to lose weight quickly and permanently.
The best tips for weight loss:
- To control the amount of servings. If you constantly eat at a time of huge portions, after more time in the stomach wall is stretched. As a result of the person wants to eat more and more, and hunger comes faster. Therefore, in the treatment of obesity is often recommended that patients have surgery of the stomach to reduce the volume. To avoid problems, eat 4-6 times a day in small portions.
- Forget about the pastries and sweets. In this case, the extra pounds will go much faster and normal weight will be stable.
- There are soups and put a ban on snacking between meals. Nutritionists recommend a bit of time to sit in the soups. Between not snacking. This diet promotes rapid weight loss.
- Are excluded from the diet of spicy, salty, spices. These products contribute to the increase of the appetite. In place of the species that it is recommended the use of aromatic herbs (parsley, cilantro, dill, mint, thyme) and lemon juice can replace the salt. When the loss of weight you should eat more vegetables. Of fiber in its composition, it creates the feeling of satiety, and has beneficial effects on the intestine. During the diet vegetarian to eat more often, up to 6 times a day. We can't allow that the intervals between hours 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 eats more than they need. You can not drink sweet, sour, carbonated beverages, cool and creamy broths — they inflame the appetite. We also know that water accelerates the metabolism by 30% and help burn calories.
- For lunch and dinner, in the first place you need to eat low-calorie snack and then a main dish. This method also reduces the appetite. As snacks you can choose hard-boiled egg, vegetable salad green, celery, raw grated carrots.
- To prepare a light meal. In this case, the parts look great, but contains less calories.
- Low-carb diet. One of the most effective ways it is deemed that the food products that contain low carbohydrates.
- Hot food dishes. Soups, soups and other first course we only hot. This helps to improve digestion and metabolism. In the digestion of the good food has more time, so the feeling of satiety lasts longer.
- To chew the food. The more you use the products, the more you produce saliva, which contains enzymes to break down food. In this case, the foods are digested better and faster comes a feeling of satiety. If you want to do a 10-minute break between dishes, then the more likely it is that they do not want to continue with the food.
- Excluded from the diet ice cream. This dessert it is better to replace fresh frozen juice.
- Promotes weight loss, a decoction of the ash. You must mix 7 parts of the dried Rowan berries and 3 parts of nettle leaves dried (also can use also a mountain ash and rose hips). 2-3 tablespoons of the mixture pour two cups of boiling water, leave on the fire for 10 minutes and then leave for 4 hours. Strained broth take between meals, half a Cup 2-3 times a day. Every day you need to cook fresh for drinking. Before use, be sure to consult with your doctor, because not everyone can accept this tool. The specialists also suggest the duration of treatment.
- Sport and physical activity. Slimming suit any activity — fast walking, running, fitness classes at the gym, dancing, etc. the more traffic, the faster it melts the weight.
- The days of fasting. For weight loss it is useful to organize 1-2 times a week fasting days. There are many options for proteins, fats, carbohydrates, vegetables, liquid days.
- To drink daily norm of water. On the day you should drink 2-2. 5 litres of clean water.
- You can not eat immediately after the nervous excitement and the physical effort. The stomach began to extract the juice from the digestion of food, you need to give it a bit of time. Also prohibited immediately after a meal to face the hard work or exercise.
- Do not sleep after eating. Sleep after a meal promotes the rapid deposition of fat. It is better to go on foot.
- After a meal, don't eat fruit. Fruit, putting in a full stomach, causing fermentation. This impairs the digestion and the cause of the swelling.
- Eggs promote weight loss. Replacing your regular Breakfast with eggs, you can lose a few kilos.
- Black coffee speeds up the metabolism and burning of fat. Cup high-quality natural drinks without sugar will help not only to lose weight and give energy and improve mood.
- Green tea is also useful for weight loss. Tea, like coffee, helps burn fat and accelerates the metabolism.
- Cook in coconut oil. In coconut oil are triglycerides (type of fat) that enhance the metabolism and suppress the appetite.
- To abandon strict diets and fasting. The people sitting on a hard diet, experiencing severe hunger, which leads to frequent breakdowns and overeating. More efficient and much more pleasant to stick to only healthy food.
Recommendations to reduce the appetite
A good appetite is sometimes an insuperable obstacle for weight loss. Many women often are not able to overcome the desire to eat something.
These real weight loss tips will help you to calm the appetite voracious.
- With 5-6 meals a day is the feeling of satiety lasts longer, the people don't have time to get hungry enough to eat more.
- Mouthwash mint water several times a day helps to curb the appetite.
- If you brush your teeth before eating peppermint toothpaste, the appetite will decrease significantly. The fact that mint dulls the sensitivity of the taste receptors in the mouth and the desire to eat is reduced.
- Some essential oils that also reduces the feeling of hunger. Help aromas of green Apple, grapefruit, vanilla, cinnamon or mint.
- Moderate hunger can help tea made of ginger. For the kitchen we pour 400 ml of boiling water over 1 teaspoon of chopped root dry and bring up to the beverage has cooled. Then, add a teaspoon of honey. Drink ginger tea before each meal.
- If you are very hungry, you need to take 1-2 prunes or dried apricots. Dried fruit has to dissolve slowly in the mouth like candy, and chew thoroughly with water. This method helps to get rid quickly of the feelings of hunger.
- It will help to satisfy the hunger of the decoction of the dried fruit. Must boil for 15 minutes in a liter of water a handful of dried apples, apricots, plums, raisins. Drink a glass several times a day.
- Appetite stop doing damage for some time after a brief exercise.
To lose weight is not as difficult as it may seem at first glance. If a large amount of strength of will, and follow the tips of weight loss of the above, the kilos will disappear quickly and permanently. In this case, instead of the constant feeling of hunger, you can enjoy delicious and healthy meals.
The video presents the complex simple, but effective exercises for weight loss.