The menu is the first thing that nutritionists discuss when the topic of weight control comes up. Indeed, we are what we eat, so any changes must start with ourselves. Genetic predispositions or unfavorable circumstances that lead to stress are just obstacles on the way to a lean body and a healthy body, but not an excuse for extra pounds. Self-discipline and literacy are the keys to success in achieving the desired results.
Why lose weight?
Without setting ideals that can be individual within the normal range, doctors insist that excess weight leads to disruption of the functioning of internal organs and vital systems of the body. The permissible range of reference values is calculated using a simple formula: the weight in kilograms must be divided by the height in meters squared. The indicator of normal weight ranges from 18 to 25. Anything lower or higher is a reason to revise your lifestyle.
If the body mass index is over 30, then there is a serious risk to health. Metabolism is disrupted, the load on the cardiovascular system increases, as a result, an increase in blood pressure is possible. There are malfunctions in the gastrointestinal tract, liver, urinary systems. Excess weight leads to rapid wear and tear of the leg joints, spinal injuries, instability of the intervertebral discs and movement restrictions. Slow metabolism can lead to a change in hormonal status, diabetes.
Thus, irreversible processes are started, which can be avoided by controlling excess pounds.
The main components of harmony
- Before you lose weight, you need to perform a diagnosis of the body. An elementary initial medical examination is a mandatory step in the process of losing weight. Which doctors should I contact?
- An endocrinologist and gynecologist are doctors whose regular visits are mandatory, so it will be enough to undergo a routine examination and take tests for blood glucose levels, thyroid hormones T3 and T4, as well as estradiol, testosterone, cortisol, FSH and LH in order toto rule out diseases that can provoke weight gain.
- Check the condition of the gastrointestinal tract with a gastroenterologist, who will recommend passing the necessary tests.
- At the end of the express examination, it is recommended to consult a therapist. Medical history, current general health and the conclusions of other specialists will form a final picture of the reasons for weight gain or confirm the absence of obvious reasons for concern, contraindications will be established and recommendations provided, for example, refrain from certain foods due to their intolerance, the possibility of allergic reactions, etc.
- Quality and moderate nutrition, as the basis of a new lifestyle, is the first condition for health and a beautiful body. Even before the chosen methods of losing weight are applied, it is important to reconsider your eating habits.
- The diet should be free of unhealthy foods. Changes are not made for a short time, but dramatically. It is important to give up 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 meats, alcohol, sweets, confectionery and flour products. The question is not only that these and other unhealthy foods are very high in calories. The fact is that they harm the body, trigger the processes of aging, destruction and degradation, as a result - weakened immunity and metabolic disorders.
- A menu should be composed of vegetables, fruits with a high fiber content, fish, poultry, vegetable fats, nuts, and fermented milk products. Even the most demanding taste preferences can be satisfied with the proposed set. Cooking techniques such as boiling or baking in the oven are preferred. Environmentally friendly products with minimal heat treatment, simple composition of dishes will allow you to organize a daily healthy diet without special costs, provide a surge of vitality, improve the condition of your skin, hair, nails. When forming the menu, it is important to take into account the incompatibility of products.
- Meal timing and portion sizes also matter. It is important to consume the minimum amount of food at a time and chew it thoroughly. You can eat up to six times during the day, the last meal should be three hours before bedtime. Any sources of glucose and fructose should be excluded from the evening menu, including low-calorie apples and oranges. For dinner, give preference to proteins: cottage cheese, eggs, boiled lean fish and lean poultry.
- Drinking regimen is important. Rational consumption of clean water throughout the day in the amount of 1. 5 - 2 liters contributes to comfortable weight loss. You can perform an individual calculation based on the norm - 35 ml per 1 kg of weight. Water removes metabolic products and toxins, speeds up metabolism, dissolves bile in the gallbladder, preventing the formation of stones, improves the digestive tract and skin condition. In order not to dilute gastric juice, nutritionists recommend drinking water half an hour before and after meals.
- Physical activity. Movement is life. A banal statement that, nevertheless, does not lose its relevance.
- Lack of exercise, walking in the fresh air, activities of any kind: dancing, skiing, swimming in the pool, sports games leads to a decrease in the rate of burning fat and its build-up around the internal organs. Muscles atrophy, bones weaken, the tone of the cardiovascular system decreases.
- Workouts that include running, strength training, and stretching make the heart muscle work, which pumps more blood, improving blood circulation throughout the body and keeping all organs healthy. During exercise, toxins are eliminated along with sweat. As a result, immunity increases and the risks of various diseases, including infectious ones, decrease. And, of course, the system of aerobic and anaerobic exercise allows you to control weight and shape your figure.
- Positive thinking. It is known that the hormone cortisol, which is produced in response to physical or psychological stress, affects the process of losing weight. It increases the concentration of glucose in the blood and delivers energy to the body, which is not consumed, but deposited in the form of adipose tissue, to which post-stress appetite is added. Based on the foregoing, the ability to control negative emotions, stay calm and maintain internal balance in all situations will contribute to successful weight loss.
- Medication and manual effects. As an additional option, you can use the intake of dietary supplements, drinking cocktails and other drugs that stimulate metabolism, have a weak diuretic effect, reduce appetite, remove toxins and promote muscle growth, the presence of which triggers metabolism. They should be chosen very carefully and only as a secondary aid. You can also use massages that from the outside help to increase blood circulation in problem areas and burn fat.
All of the above recommendations are permanent. Only a drastic change in lifestyle will allow you to maintain a stable weight and normal metabolism. Against the background of fundamental corrections designed for the long term, overweight people need a trigger, which can be a special method of losing weight that affects the body more intensely.
There are aggressive diets associated with calorie restriction, rejection of different groups of organic substances, and comfort weight loss programs. Nutritionists develop special menus for people with various diseases caused by disruptions in the functioning of the body's life support systems in order to eliminate the risks of their development and the formation of new ones.
We will look at the easily portable, versatile and most effective weight loss methods.
Aligning with slender French women
The diet of the French nutritionist Pierre Ducant allows you to reduce weight and strengthen the result. She is so popular that she was introduced into the everyday life of politicians by the wife of the former French President Carla Bruni.
According to this method, the diet consists of 100 permitted foods, including lean fish, meat, seafood, vegetable proteins, 0% fat dairy products, vegetables. The amount of food is not limited, but at the same time every day you need to be in active movement, walk and play sports. An important condition is unquestioning adherence to a clear structure, consisting of four stages.
- At the first stage of the attack, 72 protein products are allowed, which activate the processes of fat burning, since their complex structure requires a large expenditure of body energy for digestion. You can drink water. The bread is being replaced with oat bran. Targets: minus up to 4 kg.
- The second stage is associated with the alternation of days in which only proteins are consumed, with protein-vegetable days. You can eat low-calorie vegetables raw and boiled or baked. Excludes corn, potatoes, peas, cereals. Each week should end with a loss of one kilogram.
- At the third stage, food habits are consolidated by gradually adding to the menu products that were consumed before the start of the diet. You can eat bread, rice, potatoes, vegetable oil. Fruits are added (excluding bananas and grapes). Be sure to eat 3 teaspoons of honey and 2 tablespoons of oat bran every day. One day remains pure protein. This phase lasts depending on the result achieved so far. If in the first two stages 5 kg were dropped, then you need to hold out on this diet for 50 days. As a result, another minus 5 kg.
- And in the end, the restrictions are removed, but three rules are observed: one day a week is kept purely protein, every day you should devote 20 minutes to walking, 3 tablespoons of oat bran are eaten daily.
An important advantage of this method is its focus on maintaining stable performance. It is not based on reducing calories and food volume, so there will be no battles with hunger. The use of salt and mustard, spices, herbs in moderation is allowed. You can drink tea and coffee, you need to drink about one and a half liters of water. If a breakdown occurs, then only protein foods are consumed for the next couple of days. In this case, the diet is extended for several days.
Dukan's weight loss is safe and comfortable, very effective and affordable for a wide range of people, with the exception of vegetarians. Nevertheless, an imbalance in the diet, despite a varied menu, can cause a deficiency of vitamins and microelements.
The Japanese method of losing weight is an exercise for the "lazy", which allows you to remove the stomach, correct posture, increase height and lose extra pounds. Its essence lies in the fact that you need to lie on your back on a firm horizontal surface with a rigid roller under the lower back. Despite the simplicity of the position, there will be a slight tension in the body, but in general the method is easily tolerated.
A roll is made from a tightly rolled towel. It should be about 10 cm in diameter. It is important to accurately determine the location of the roller. To do this, you should not tightly tie the belt exactly at the waist and focus on this line. When the roller is in the lumbar region, a projection can be made from the navel, which should be directly above the towel.
Body position also matters. Lying on your back, legs and arms should be extended in opposite directions. The heels must be separated at a distance of at least 20 cm from each other, and the big toes must be connected, thus forming a triangle. Hands should lie on the floor, palms open, with pinky fingers touching each other.
In this position, you need to lie still for five minutes. Better to use an alarm clock to keep track of time. It is allowed to start with a shorter exercise duration and gradually increase it. After five minutes, you should slowly get up, gently turning to one side. It's all! Among the contraindications are severe diseases of the spine.
Fukutsudz is a Japanese doctor who uses his method officially in a clinic in Japan. The effectiveness of the exercise made it so popular that the author published a book describing the possibilities to get rid of extra pounds and centimeters in the waist without dieting and heavy physical exertion.
The Japanese method of losing weight with a towel (Fukutsuji method) is based on the assumption that with age, waist volume increases due to the expansion of the hip bones and flattening of the intervertebral discs in this segment of the spine, which naturally occurs as a result of collagen reduction. This stretching starts the processes that beneficially changes the cartilage tissue between the vertebrae, and leads to results even after the first session.
As easy as shelling pears
From complex to uncomplicated, we turn to the topic when traditional methods of losing weight are used. Since these recommendations have not been developed by physicians, they must be treated with caution, weighed the benefits and possible harm. We have chosen the most versatile and physiologically sound ways to get rid of extra pounds at home. The main purpose of such activities is to remove water, toxins and toxins from the body, thus purifying the gastrointestinal tract and starting metabolism.
The first thing I would like to start with is the need for regular consumption of pure water, which is the best way to cleanse the body. You can enhance the effect with the help of natural birch sap, which is drunk a tablespoon every day for a month. The recommendation is of a seasonal nature, and due to the complexity of collecting juice, it is not available to everyone.
You can replace the juice with oat jelly, which perfectly cleanses the blood and intestines, renews the blood and promotes weight loss. To prepare it, you need to take a handful of oatmeal, the same portion of prunes and grated raw beets, pour boiling water (2 liters) and cook over low heat for 15 minutes. You need to drink a glass of jelly an hour before bedtime.
Mountain ash tea also has fat-burning properties. A tablespoon of red berries is poured into 0. 5 liters of boiling water, infused for a short time and drunk at any time.
Ginger tea is very effective. It is better to prepare it from a fresh root, which must be washed, grated and covered with boiling water, let it brew. Individual proportions. Separate the pulp through a fine sieve, add lemon juice and a teaspoon of honey to the tea.
An effective home express method is the buckwheat diet. The groats are washed out and poured with boiling water overnight. In the morning you need to eat buckwheat throughout the day without salt, sugar, oil. You can drink water. Contraindications - bowel problems.
In any case, healthy weight loss is impossible without physical activity.
For daily use, we offer several ideas that provide psychological support for the intention to lose weight:
- Serve food in blue tones. This color suppresses appetite, as it is practically not associated with food.
- If it is difficult to refuse dessert, then allow yourself to eat it in small quantities only in the morning.
- Walk more, take long routes to your usual destinations, which will increase the time of your walks necessary for a healthy lifestyle.
- To make it easier to come to terms with small portions, use small plates.
- Go to the grocery store when you are full, this will allow you to choose the product consciously.
- Remember that in the evening you should refuse any sweets, so it is better to remove vases with sweets and fruits from sight.
- If there are no contraindications, add variety to the menu, use recipes for weight loss with hot spices that speed up metabolism, help the body to better absorb fats.
- Don't get depressed if you can't resist the temptation to eat a cake at night. Have fun and restore your intention to move towards your goals, for which it is worth adhering to the established rules.
- Do not tune into a new diet as temporary difficulties. Think of them as a routine. Of course, goals need to be formulated, but core activities should be a natural part of your day, no matter how fast you get.
- Surround yourself with information about slim and healthy people, deliberately take an interest in their hobbies, read news about new techniques and their effectiveness. Direct your interest in this area in order to connect to the collective energy, egregor and receive bonuses in the form of easy overcoming of obstacles, positive thinking, timely useful knowledge.
- Substitute banana cookies, Coca-Cola with homemade lemonade, sugar honey, snacks with nuts. Form new habits persistently and very soon (usually after a month) you will not want to go back to old ones.
- Take photos of problem areas of your body in order, firstly, to record the result, and secondly, not to be mistaken about its ideality. Nothing is more stimulating than a noticeable improvement with a little more work to do.
- Use esoteric knowledge to achieve better results. For example, all the processes of deliverance are more effective on the waning moon.
The article covered the most effective weight loss methods, but not the only ones. Individual body characteristics react differently to different diets and weight loss activities. It is important to act in accordance with the recommendations of doctors and not harm your health.