It is real to lose weight without stress and damage health.It is necessary to do this and follow certain rules.These are these will be discussed.
To lose weight loss, you need to balance psycho-emotional situation in advance to be comfortable and safe for the body and prepare preparations.
You need to do this:
- 2 weeks ago, the soothing plant rivers and stress against heavy rivers and stress can be: Lavender, Ylang-Ilang, Naringi, Vanilla, etc.).
Identify the body mass index (ITM).Calculated by the formula:
ITM = M / (P * R)
Where
M - Weight, kg
19-24 - norm
25-29 - overweight
30 or more - obesity
Example
Weight - 84 kg
Growth - 1.67 m
ITM = 84 / (1.67 * 1.67) = 30.12
The result is suitable for obeses.
- Put an open goal for myself - how much you want to weigh.
- Calculate the difference between the real and desired weight.For example, now weighs 84 kg, I want - 54 kg.Difference: 84-54 = 30 kg
- Start maintaining a food diary (changes in nutrition so far).It is important because the reasons to excessively need to be clearly determined (below them).
Based on weight loss standards (3-4 kg per month), calculate a while to lose weight.For example, you need to lose 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 that you can actually be better.Because often people do not really understand what is the reason for its weight.And most of the most do not understand this issue, a special constitution, a wide bone, inherited, hormones, etc.
I will only give you anything for possible reasons:
- The unconscious dish of "extra" calories.
- Eating spicy foods.
- Eating food is hunger, but from boredom.
- Snacks "For the company".
- Excessive food and bitch.
- Emphasizes stress and difficulties.
- Drinking late meals / snacks / tea.
- Use of hard diets and hunger.
- "It's not suitable for plate plates."
- Not in line with calorie rates consumed during the day.
- Switch to diet and oil-free nutrition.
- Exception without applying the fruit from the ordinary product menu.
- Preparation of "Eye" dishes (without calculating items and calories).
- Food for foods that do not match the type of food.
- Food for your loved ones.
- Eat a large amount of sugar.
- Harvest for the future.
- Lack of daily weight control.
- Lack of food diary.
- Lack of clean water on a daily diet.
Let's analyze each of them to gain excess weight, but at the same time I will tell you what to do or what to doYou don't have to do to lose weight.
1. "Extra" unconscious dish of calories.
The most common cause of this is the lack of real calorie products.Many people believe that fruits, vegetables, juices and dairy products are not highly food.This is a deception.Also, the content of calories occurs most: fat, nuts, dried fruits, grains and pasta.
For example,
1 teaspoon vegetable oil contains 45 kcal, dining room - 135 kcal.
100 grams.Cucumber - 13.5 kcal,
100 grams.Tomatoes - 20.61 kcal.
Thus, an average of ordinary part (300 g) is an average of 320-400 kcal tomatoes and cucumbers.
1 cup (250 ml) Kefir - 148 kcal;
1 cup drinking yogurt without additives - 230 kcal;
1 Medium-sized Apple (about 230 graces) - 120 kcal;
1 medium-sized banana (about 140 gr. Without peel) - 125 kcal;
1 TSP points - 15.2 kcal;
1 TSP sugar - 19 kcal;
1 tbsp.Butter - 108 kcds;
100 grams.Pasta - 357 Kcal;
100 grams.cereals (Hercules, rice, millet, etc.) - Average 350 kcds;
100 grams.Bread - 180 kcds;
100 grams.Raspberry - 53 kcal;
100 gram nuts (almonds, walnuts, hazelnuts, etc.) - an average of 645 kcal;
100 grams.Dried fruits (dates, plums, dried apricots, cherries, etc.) - average 300 kcal;
300 ml of coffee with sugar-free milk - 150 kcal.
Now let's look at how you work with the example of a day's menu without harmful products.
Breakfast
Milk Oatmeal without sugar and honey - 1 small part (about 200 gramms of about 200 gr. Ready dishes) - 530 kcal
Coffee with sugar-free milk (eg latte) - 300 ml - 150 kcal
2 small sweets (eg nuts and dried fruits) - 100 kcal
Total: 780 kcal
Snack
1 small sandwich with adyghe cheese - 250 kcal
Tea without sugar and honey - 5 kcal
Total: 255 kcal
Lunch
1 part of low -fat soup (about 300 ml of finished dish) - 300 kcal
2 Breads - 145 Kcal
Salad from vegetables with 1 vegetable oil (300 g.) Vegetable oil - 400 kcal
Tea without sugar and honey - 5 kcal
Total: 850 kcal
Snack
2 handful of nuts (30 g.) - 195 kcal
How to measure a handful of nuts: Pour the nuts in your hand and tighten a fist, and all the fingers do not fit into each other and do not fit into each other.For example, almonds in a handful are only 15 units.
Lunch
The part of the spool with butter (about 150 g. Ready food) - 400 kcal
1 fish steamed (150 grams.) - 300 kcal
Salad from vegetables with 1 vegetable oil (300 g.) Vegetable oil - 400 kcal
Tea without sugar and honey - 5 kcal
Total: 1105 Kcal
Snack
1 cup (250 ml) Kefir - 150 kcal
2 average apple - 240 kcal
Total: 390 kcal
It only comes out in one day: 3575 kcal
And note, it's without fried dishes without cakes, cakes, fatty meat, lots of oil or sugar and honey.It is impossible to lose weight with such a menu.
(!) For a woman, the KCAL norm of the KCAL day is average for 2000 kcal, 2400 kcal men.
To start weight loss, a woman consumes 1,200 kcds per day, a shape - 1600 kcal is enough to protect.For men - 1600 kcal and 2000 kcal, respectively.
2. Eating spicy food(Garlic, burning pepper, onion, etc.).Acute food causes appetite and stimulates more food.
3. The diet of the meal is hunger, but from boredom.When you are boring and nothing is, the brain is looking more active than filling in the space of our activity.The easiest choice is to eat and / or fall asleep.And therefore, the feeling of hunger seems more than can be.
4. "Snacks for the company."Drink tea or sit in a cafe or always sit in a cafe, this situation does not always happen.Of course, there is a place.Someone in your eyes drink sweet food or tea / juice / yogurt etc.Most of these types are facing (unplanned) calories, office workers.
5. Overeating and extend the abdomen.In 99% of people suffering from excess weight, the stomach stretches a lot.It is usually stretched by gradual growth in times for years.It is not possible to be enough in small parts.If you think the parts in restaurants are very small and often you will not eat by a standard set, your stomach is likely to stretch.Because parts in general nutrition enterprises are always calculated seriously and should be enough to be enough.
* 1 Without hot dish and salad, dessert and hot drinks.
But there is a good news, the stomach can be reduced (and without risky and risky transactions).
6. To highlight stress and problems
In stressful situations, people tend to eat more than usual.Many sins they began to crush themselves with Sweets - "It's just a small chocolate, you think of 100 grams of everything, nothing wrong and useful."Most, eating a person in the "capture" process and easily can easily eat a pile of sweets and easily.
While eating sweets, we develop a hormone of happiness, but his movement ends very quickly and the desire to eat something delicious seems to be repeated.
Stress sealing is not safe, both for both psycho-emotional health (the cause of stress is disappears and only does not intensify) and cause physical (obesity and various serious diseases).
7. Drinking late meals / snacks / tea.
The last meal a day should not be late for 4 hours before bedtime.Otherwise, everything eaten is quickly becoming additional pounds.
8. Using rigid diets and hunger.
Fans of hard diets and various faints often face how they could not cope with hunger.The same effect is observed with a sharp limited in nutrition than an ordinary one.Our body is very cleverly, accepting such execution as a heavy stress and first gave fat in calories (calories and waist-in-the-caterpillar elements), to require happiness hormones or a stiff diet, and you will immediately want something sweet).
After the suspension of such a blow to the body, people gain weight and most weight before the diet begins.
9. Incompatibility with "Rules of Plates".
May be:
- Lack of greens and vegetables;
- a large amount of fat, flour, meat;
- Lack of protein food (meat, fish, cheese, etc.);
- Convention with the ratios of the "tiles".
Ideally, the following ratio of "tiles" a day must 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 with sour cream.
Lunch
1/2 - Greens and vegetables in any form (excluding fried)
1/4 - Ink-side dishes of complex carbohydrates (grain or glinge - al-biting method)
1/4 - Protein food
Lunch
3/4 - Greens and not any form starch and lotchy vegetables (other than Fried)
1/4 - Protein food
This option is the most suitable for men with a 1600 or 2000 Kcal menu.
The second choice (which is more acceptable for women, 1200 kcal menu):
Breakfast
1/4 - Protein food
1/4 - Fruit, vegetables, herbs
1/2 - complex carbohydrates
Lunch
1/2 - Greens and vegetables in any form (excluding fried)
1/4 - Ink-side dishes of complex carbohydrates (grain or glinge - al-biting method)
1/4 - Protein food
Lunch
1 - Greens and Neccon Neckles in any form (except fried)
The third choice (my girlfriend, in general, evening dinner):
Breakfast
1/2 - Protein food
1/4 - Fruit, vegetables, herbs
1/4 - Complex carbohydrates
Lunch
1/2 - Greens and vegetables in any form (excluding fried)
1/4 - Ink-side dishes of complex carbohydrates (grain or glinge - al-biting method)
1/4 - Protein food
10. It illegally against the calorie rates consumed during the day.
Most of the time people have many calories in the afternoon, but there should be another way.You can see how this can happen in paragraph 1 - there is a menu that is not inappropriate with the proportions of calories consumed.
What to do:
The calorie ratios should be about the calorie rates during the day, regardless of the number of calories per day (for weight and for men / men / women):
Breakfast
45% calories per day
Snack
7.5% calories per day
Lunch
25% calories per day
Snack
7.5% calories per day
Lunch
15% calories per consumption a day
For example, if you decide to follow 1200 kcal diets a day, it must come out of such a thing for women to lose weight.
- Breakfast - 540 kcal
- Snack - 90 kcal
- Lunch - 300 kcal
- Snack - 90 kcal
- Dinner - 180 kcal
If a form (female) and 400 kcal menu are drawn to lose (man), then the rates should be about:
- Breakfast - 720 kcal
- Snack - 120 kcal
- Lunch - 400 Kcal
- Snack - 120 kcal
- Dinner - 240 kcal
11. Switch to diet and oil-free feeding.
If the food is lean or diet, there is a myth that they are sure to lose weight.This is completely wrong.With lean nutrition, you should only understand that the dishes can be eaten during the church post and are made of products that do not have low -calorie products.
For example, it is often used in a non-fat menu:
- Nut - they are very high (100 g. - 645 kcal),
- Dried fruits (100 g. - average 300 kcal),
- cereals (100 g. - Average 350 kcal),
- Honey (100 g - 304 kcal)
- Sugar (100 g. - 387 kcal)
In certain days, vegetable oil is allowed to use, which is a large number of calories (100 ml - 900 kcal).
For comparison, I will give you the caloric content of some products forbidden during the post:
100 grams.Fish - 200 Kcal
100 grams.Meat - 143 kcal
100 ml of milk - 42 kcal
100 grams.Eggs - 155 Kcal
100 grams.Butter - 720 kcal
Therefore, it is not worth using the lean menu to lose weight, in purpose and ethical terms and ethical terms and moral conditions.
When it comes to dietary products and food, the picture is about the same.Special diets with certain product sets are developed (diet No. 8, etc. Usually, such dietes are usually determined in accordance with human diseases. And therefore, the diet does not mean that less -caleni is less.
12. Exception without the application of a dietary from the menu of ordinary products.
This decides to explore the usual menu for weight loss, harmful and calorie content.In addition, it excludes more than half of ordinary products / containers from the diet and continues to eat products that are not included in the list "to prohibit".
This is a kind of hidden trap.Because in the first place, it starts not a real breakdown of oil / salty / spicy / sweet food (oil, sugar and salt, such as a certain combination, smoking or alcohol.As a result, an accident occurs and something forbidden is eaten.
Second, the body begins to experience stress from the lack of components.
The results of this experience may be very different:
- Hormonal shortcomings,
- A sharp deterioration in the state of skin (excessive dryness / acne / peeling etc),
- Hair loss (to complete baldness),
- Problems in the gastrointestinal tract,
- Mood swings
- depression,
- carelessness
- Weakening of immunity,
- Problems related to the cardiovascular system, etc.
What to do:
For example, if you have excluded cakes, cakes and chocolates, you must submit the products that replace them after them.But the literal is not in meaning: There was a kind of food in 1000 calories, and we change a dish from other items.
How to introduce alternative dishes / products:
Instead of a cake or a butter, instead of nuts and dried fruits and dried fruits and of course, it can be at home, not in large quantities (2 sweets to raise mood).In other words, we eat bread, cakes, chocolates over today, but we eat 2 sweets from dried fruits and / or nuts after breakfast.
Fried potatoes were excluded, you should submit cooked baked potatoes.
Removable mayonnaise, for example, yogurt + mustard + salt + greens + greens + salt cucumber should prepare the house sauce (not mixed with home mayonnaise).
Pork was removed from the oil diet, for example, with the steam chicken chest and the diet should be added to the olive oil.
Refin oil removed, make sure that untreated but reasonable amount (in mind).
Add untreated olive oil, natural olive oil, without hanging, avocados and nuts for the diet, except for fatty foods.
And so on.
13. Cook "Eye" (without calculating items and calories).
If you are weight and measuring products in the preparation process with measurement devices, it is not possible to determine the number of calories in one part if you are measuring and size.This is 100% extra calories eat and therefore cause weight growth.
Believe, "Determine" is very difficult to "be waiting".
It is also exactly with all other products.
14. Eat foods inappropriate for food type.
One of the secrets of an elegant person is located in perception, what do you think?- Only two essential oils: grapefruit and vanilla (should not be confused with vanilla for bread!).
And it is not a fantasy, not scientifically proven (in 1994, an extensive-balance sheet research was carried out, was invented, patented and applied to the entire weight correction system).Perception of the aroma of 100% natural essential oil, was chopped by scientists in the last century and is right.Our choices and denials are a kind of language that oil is talking to us.
To determine, we will need a drop of 100% natural necessary vanilla oils and grapefruit.We identify the most pleasant aroma and Voila with closed eyes and determine what you need to rule out of your diet to lose weight, and the most important thing is always in good condition.
If it is preferred by a grapefruit, it is necessary to exclude:
High oil desserts, oil meat, smoker meat, sausage, semi-arm products, oil dairy products.
If vanilla is preferred, exclude:
Simple carbohydrates (sugar, starch, white bread, confectionery, potatoes).
A significant point: This test can only be drawn with high quality and natural oils (chemicals "), unfortunately, we do not know how to talk in the language of oils).How to make mistakes with the choice of natural oil is a separate topic and this is a more detailed sign for you.
15. Eating for your loved ones.
Moms are the most sin, and they start eating the children.It seems that a few spoons porridge or a few fruit purees, what's here.However, the root of the problem here is a calorie (sometimes quite worthy) that does not fall in the common calculation in each spoon.If the baby is so good for the growing body, for a mother - this is an instant weight growth.
What to do:
The first choice is usually not eating (throw the residues).
The second (more complex) is to calculate the caloric content of the remaining food and reduce your planned food for this number of calories.
16. Product harvest for the future.
The work is that when a large number of products and sweets are in the house, when you want to eat an extra piece or no additional candy, another moment - in most cases, people begin to "keep these products".As a result, it is eaten more than the planned and weight loss.
What to do:
Before you go to the store with a list, you should carefully study the balances of existing products and their deadlines.Try to buy a product that the product is needed (except for grain and fat).Now almost all supermarkets have a weight degree of products - it is very convenient not to get over.The second option is to buy a product in the market and ask for the necessary amount of weight.When buying products, you need to pay attention to the expiry dates to worsen anything in a week.
17. Eating a large amount of sugar.
I recommend watching the "sugar" on the dangers of the sugar.
18, 19, 20, lack of daily management of weight and food diary, indifference to clean water in the daily menu.
A week sample menu
To lose weight in the house, you must follow a balanced diet without hurting your health.The menu is a menu, which will help you quickly lose weight:
You need to drink 1 cup clean water before each meal.
Monday
Breakfast:Cottage cheese stew, fruits, latte coffee.
Snack:Almond.
Dinner:Salad of fried beef, salad and vegetable leaves.
Snack:Dried apricots.
Dinner:Salad made of flooring, greens and vegetables.
Tuesday
Breakfast:Yogurt with berries and almonds, latte coffee.
Snack:Apple.
Dinner:Adyghe cheese, 2 breads, vegetables and grass Morish soup.
Snack:Dates.
Dinner:Vegetable curry.
Wednesday
Breakfast:Fold porridge with pumpkin, tea.
Snack:Walnuts.
Dinner:Pasta with spinach sauce.
Snack:Bulgarian pepper.
Dinner:Salad from vegetables and grass.
Thursday
Breakfast:Ashugar, eggs with tea.
Snack:Banana.
Dinner:Chicken breast, herbs and vegetables salad with buckwheat.
Snack:Plum.
Dinner:Grill vegetables (eggplant, tsukini, tomatoes, Bulgarian style peppers).
Friday
Breakfast:Hercules, pears, coffee milk with American.
Snack:nuts.
Dinner:Salad of rice, vegetables and herbs with mushrooms.
Snack:Tomato.
Dinner:Grill pumpkin with guarantees herbs, a salad of a vegetable greenery.
Saturday
Breakfast:Dessert rubbed with yogurt and fruits, coffee latte.
Snack:Mandarin.
Dinner:Fish soup with potatoes, 2 pieces of bread, vegetables and herbs salad.
Snack:carrots.
Dinner:Steam vegetables (eggplant, tsukini, tomatoes, Bulgarian sweet pepper).
On Sunday
Breakfast:Avocados and strawberries, sands from tea.
Snack:Cedar nut.
Dinner:Pasta Al Dente, vegetables, herbs and avocades salad.
Snack:Fresh cucumber.
Dinner:Spinach salad, beet and strawberries.
Next, you should analyze your meal agenda within 2 weeks, you need to specify the reasons for the appearance of additional pounds (you do not have to be in all 20, you will probably know yourself and some of them.It's not so simple, but try to be as honest and objective as possible.
After understanding the reasons for the weight already, you should start presenting all the recommendations into your life (written above).
What do we do in parallel:
- We begin using adaptogenic essential oils (oils to any situation).This may be: lemon, grapefruit, bergamot, spruce, cypress, thuja, fir, candle, etc.)
- We continue to drink herbal soothing fees.
- We start the progress of antiellulite massage.
- We get sodo-salt baths for weight loss.
- Add physical activity.
Physical activity
If there was no physical activity before, then a small amount (10 minutes), gradually worth increasing the burden and time of classes.At the same time, classes must be regular (at least 3 times a week).
It is very important to find the physical burden you will enjoy for yourself.
May be:
- walk on foot
- Swimming,
- Dance,
- Scandinavian walk,
- Yoga,
- Pilates,
- Streiching,
- A healthy back gymnastics,
- run
- The bike,
- Aqua Aerobics.