When the subject of weight control comes up, the nutritionist first discusses the menu. Indeed, we are what we eat, so any change must start from ourselves. The genetic susceptibility or adverse environment that leads to stress is merely an obstacle to a slim body and a healthy body, not an excuse for gaining weight. Self-discipline and literacy are the keys to successfully achieving the desired results.
Why lose weight?
The doctor did not set an ideal that can be individualized within the normal range. The doctor insisted that being overweight would lead to the destruction of internal organs and important system functions of the human body. The allowable range of the reference value is calculated using a simple formula: the weight in kilograms must be divided by the height in square meters. The index range for normal weight is 18-25. Any lower or higher value is the reason to change your lifestyle.
If the body mass index exceeds 30, there are serious health risks. Metabolism is destroyed, the load on the cardiovascular system increases, and blood pressure may increase as a result. The gastrointestinal tract, liver, and urinary system are malfunctioning. Being overweight can cause rapid wear and tear of leg joints, spinal injuries, disc instability, and restricted movement. Slow metabolism can lead to changes in hormonal status and diabetes.
Therefore, an irreversible process has begun, which can be avoided by controlling the excess pounds.
The main components of harmony
- Before losing weight, you need to diagnose your body. In the process of weight loss, basic initial medical examination is an essential step. Which doctors should I contact?
- Endocrinologists and gynecologists are doctors who must check regularly, so they are sufficient for routine checkups and blood sugar levels, thyroid hormones T3 and T4, and estradiol, testosterone, cortisol, FSH and LHDetect and rule out diseases that may cause weight gain.
- Check the condition of the gastrointestinal tract with a gastroenterologist. The gastroenterologist will recommend that you pass the necessary examinations.
- At the end of the quick examination, it is recommended to consult a therapist. Medical history, current general health status and conclusions of other experts will finally explain the reasons for weight gain, or confirm that there is no obvious cause of concern, will establish contraindications and provide recommendations, such as avoiding certain foods due to certain food intolerancesFood, allergic reactions may occur.
- High-quality and moderate nutrition are the foundation of a new lifestyle and the first condition for a healthy and beautiful body. Even before applying the chosen weight loss method, it is important to reconsider your eating habits.
- The diet should be free of unhealthy foods. The change is not completed in a short period of time, but can be done. It is important to abandon semi-finished products, canned and smoked foods, fast food, snacks, sausages, margarine, complex salads based on mayonnaise, sugary carbonated drinks and packaged juices. Minimize the consumption of sugar, salt, fatty meat, alcohol, candy, candy and flour products. The problem is not only that these and other unhealthy foods are high in calories. The fact is that they can harm the human body, trigger the process of aging, destruction and degeneration, leading to immunity and metabolic disorders.
- The menu should be made of vegetables, high-fiber fruits, fish, poultry, vegetable fats, nuts and fermented milk. The proposed combination can satisfy even the most demanding taste preferences. Preference is given to cooking techniques, such as boiling or baking in an oven. Environmentally friendly products with minimal heat treatment and simple tableware composition will enable you to organize a healthy daily diet without special expenses, provide a lot of vitality, and improve the condition of skin, hair, and nails. When forming a menu, it is important to consider product incompatibility.
- Meal time and size are also important. It is important to consume the least amount of food at a time and chew thoroughly. You can eat up to six times during the day, and the last meal should be three hours before going to bed. Any sources of glucose and fructose should be excluded from the evening menu, including low-calorie apples and oranges. At dinner, prefer protein: cheese, eggs, lean fish and lean poultry.
- Drinking is very important. Reasonable consumption of 1. 5-2 liters of clean water throughout the day helps to reduce weight. You can calculate it separately according to the standard-35 ml per 1 kg weight. Water can remove metabolites and toxins, accelerate metabolism, dissolve bile in the gallbladder, prevent the formation of stones, and improve digestive tract and skin conditions. In order not to dilute the gastric juice, nutritionists recommend drinking water before and half an hour after meals.
- Physical activity. Movement is life. The frank statement, despite this, it has not lost its relevance.
- Lack of exercise, walking in fresh air, performing any form of activity: dancing, skiing, swimming in a swimming pool, exercise will reduce the rate of fat burning and cause fat accumulation around internal organs. Muscles atrophy, bones weaken, and the tone of the cardiovascular system decreases.
- Exercises include running, strength training and stretching exercises, which exercise the heart muscles to pump more blood, improve circulation throughout the body and keep all organs healthy. During exercise, toxins are removed along with sweat. As a result, immunity is improved and the risk of various diseases including infectious diseases is reduced. Of course, aerobic and anaerobic exercise systems allow you to control your weight and shape your figure.
- Think positively. As we all know, the cortisol hormone produced in response to physical or psychological stress affects the weight loss process. It increases the concentration of glucose in the blood and delivers energy to the body. Energy is not consumed, but deposited in the form of fatty tissue, and increases appetite after stress. Based on the above, the ability to control negative emotions, maintain calm and maintain internal balance in all situations will contribute to successful weight loss.
- Medication and manual action. As an alternative, you can use dietary supplements, cocktails and other drugs that stimulate metabolism, weak diuresis, loss of appetite, clear toxins and promote muscle growth. The presence of these substances triggers metabolism. They should be selected very carefully, and they can only be used as auxiliary tools. You can also use external massage to help increase blood circulation and burn fat in problem areas.
All the above suggestions are permanent. Only by radically changing your lifestyle can you maintain a stable weight and normal metabolism. In the context of long-term basic correction, overweight people need a trigger, which can be a special way to lose weight, which has a greater impact on the body.
There are some radical diets related to calorie restriction, rejection of different kinds of organic substances, and comfortable weight loss programs. Nutritionists have developed special menus for people with various diseases caused by the interruption of the human life support system to eliminate the risk of developing and forming new diseases.
We will study easy-to-carry, versatile and most effective ways to lose weight.
Alliance with slim French women
French nutritionist Pierre Ducant's diet can reduce weight and consolidate results. It is so popular that the wife of former French President Carla Bruni introduced it to the daily lives of politicians.
According to this method, the diet includes 100 allowed foods, including lean fish, meat, seafood, vegetable protein, 0% fat dairy products, and vegetables. There is no limit to the amount of food, but you must exercise, walk and participate in sports at the same time every day. An important condition is to unquestionably adhere to a clear structure consisting of four stages.
- The second stage alternates with days when only protein is consumed, and is related to days when protein vegetables are used. You can eat low-calorie vegetables raw, boiled or roasted. Does not include corn, potatoes, peas, grains. One kilogram should be lost every week.
- In the third stage, the diet is consolidated by gradually adding food habits to the menu products consumed before the start of the diet. You can eat bread, rice, potatoes, vegetable oil. Add fruits (except bananas and grapes). Make sure to eat 3 teaspoons of honey and 2 tablespoons of oat bran every day. One day is still pure protein. The duration of this phase depends on the results obtained so far. If you lose 5 kg in the first two stages, you need to stick to this ration for 50 days. As a result, another 5 kg was lost.
- Finally, the restrictions were lifted, but three rules were followed: only pure protein one day a week, 20 minutes of walking should be spent every day, and 3 tablespoons of oat bran every day.
An important advantage of this method is that it focuses on maintaining stable performance. It is not based on reducing calories and food, so it will not fight hunger. Allow moderate use of salt, mustard, spices, and herbs. You can drink tea and coffee, about half a liter of water. If a malfunction occurs, only protein food will be consumed for the next few days. In this case, the diet should be extended for a few days.
Dukan's weight loss method is safe, comfortable, very effective and affordable. It is affordable for many people except vegetarians. Nevertheless, despite the variety of menus, imbalances in the diet can still lead to a lack of vitamins and trace elements.
The Japanese weight loss method is an exercise method for "laziness". With this method, you can remove your abdomen, correct your posture, increase your height and lose excess weight. The essence of it is that you need to lay your back flat on a firm horizontal surface and place a rigid roller under the lower back. Although the position is simple, there is still a slight pull on the body, but this method is usually easy to tolerate.
Use tightly rolled towels to make a roll. The diameter should be about 10 cm. It is very important to accurately determine the position of the roller. For this reason, you should not tie the belt tightly around your waist, but instead focus on this line. When the roller is in the waist area, a protrusion can be formed from the belly button, and the protrusion should be directly above the towel.
Body position is also important. Lie down, legs and arms should extend in opposite directions. The heels must be at least 20 cm apart from each other, and the big toe must be connected together to form a triangle. Lie on the floor with your hands, palms facing down, and touch each other with your little fingers.
In this position, you need to stay still for five minutes. It is best to use an alarm clock to keep track of time. It can start with a shorter exercise time and then gradually increase. After five minutes, you should get up slowly and turn slightly to the side. this is all! Contraindications include severe spinal diseases.
Fukutsudz is a Japanese doctor who officially uses his method in a clinic in Japan. This exercise is so effective that the author published a book describing the possibility of getting rid of extra pounds and centimeters in the waist without dieting and a lot of exercise.
The Japanese method of losing weight with a towel (Fukutsuji method) is based on the assumption that with age, the expansion of the hip bone and the flattening of the intervertebral disc lead to an increase in waist volume, which is caused by a decrease in collagen. This stretching begins the process of beneficially changing the cartilage tissue between the vertebrae and leads to results even after the first stage.
As easy as shelling a pear
From complex to simple, we will continue to discuss this topic when using traditional weight loss methods. Since these recommendations have not yet been made by doctors, they must be treated with caution, weighing their benefits and possible harms. We chose the most universal and physiologically reasonable method to get rid of excess weight at home. The main purpose of this type of activity is to remove water, toxins and toxins from the body, thereby clearing the gastrointestinal tract and starting metabolism.
The first thing I want to start is to drink clean water regularly, which is the best way to clean the body. You can use natural birch tree sap to enhance the effect. Drink one tablespoon of the sap every day for one month. This recommendation is seasonal, and due to the complexity of collecting juice, not everyone can use it.
You can use oat jelly instead of juice, it can perfectly clean the blood and intestines, renew the blood and promote weight loss. To prepare it, you need a small amount of oatmeal, the same amount of plums and grated raw beets, pour in boiling water (2 liters), and cook on a low heat for 15 minutes. You need to drink a glass of jelly an hour before bed.
Mountain ash tea also has fat-burning properties. Pour one tablespoon of red berries into 0. 5 liters of boiling water, inject it for a short time and drink at any time.
Ginger tea is very effective. It is best to prepare it from fresh roots, wash it, grind and cover with boiling water to make it brew. Personal ratio. Separate the pulp through a fine sieve, add lemon juice and a teaspoon of honey to the tea.
An effective home delivery method is the buckwheat diet. Wash off the crumbs and pour in boiling water overnight. In the morning, you need to eat buckwheat throughout the day without salt, sugar and oil. You can drink water. Contraindications-intestinal problems.
In any case, it is impossible to lose weight healthy without physical exercise.
For daily use, we have provided some ideas that can provide psychological support for the purpose of weight loss:
- Serving food in blue tones. This color suppresses appetite because it has nothing to do with food.
- If it is difficult to refuse dessert, let yourself not eat a small amount until morning.
- Walk more and take long-distance routes to your usual destination, which will increase the walking time necessary for a healthy lifestyle.
- To make it easier to understand small parts, please use small plates.
- Go to the grocery store when you are full, which will make you consciously choose products.
- Remember, you should refuse any candies at night, so it’s best not to remove the vase with candies and fruits.
- If there are no contraindications, please add a variety of content to the menu, and use recipes and some spicy spices that can help the body better absorb fat to lose weight. These spices can speed up the metabolism.
- If you can't resist the temptation to eat cake at night, don't be depressed. It pays to have fun, restore your will, move towards your goals, and follow the established rules.
- Don’t adapt to new eating habits because of temporary difficulties. Treat them as routine. Of course, goals need to be set, but no matter how fast you are, core activities should be part of your daily work.
- Information about slim and healthy people, deliberately interested in their hobbies, reading news about new technologies and their effects. Guide your interest in this field to connect to collective energy, such as regreg, and get bonuses in the form of easily overcoming obstacles, positive thinking, and timely useful knowledge.
- Instead of banana biscuits, Coca-Cola and homemade lemonade, sugar and honey, nut snacks. If you continue to develop new habits (usually within a month), you don't want to return to your original habits.
- Take pictures of problem parts of the body to record the results first, and secondly, don't mistake it for ideal. There is more work to be done, and nothing inspires people more than obvious improvement.
- Use deep knowledge to get better results. For example, when the moon is weakening, all rescue procedures are more effective.
This article describes the most effective way to lose weight, but it is not the only one. Individual physical characteristics respond differently to different diets and weight loss activities. It is important to follow the doctor’s advice and not to harm your health.