Perhaps there is more current and urgent topic for the women, that demand a slim figure. Even if in our century, the obesity concerns the male half of humanity, especially those who have the "beer belly". There are many myths about how to remove excess fat, including the exotic, such as diet based on the color of the products, fasting and cleansing of the body, special preparations. To run from one extreme to the other, most of the girls, or may not, lose extra pounds, joy negligible results, is adjusted almost to a swoon of state, frustrated, and weight gain in higher volume than before. A vicious circle can last for many years, and the dream of entering into a coveted dress or a pair of jeans in such a way that it remains.
How to understand which methods are effective
It is sufficient to refer to the science "dietetics" and tune in to the power mode according to the recommendations. Better, of course, come to the specialist, taking into account structure, form, and other characteristics, stories of weight loss select a individual program and advise you during the period of weight loss.
Remember that there is a rule, only on the basis of which it is possible to lose weight and burn calories more than you consume. Other methods, based on the purification of the body, specialized products, drugs, and enemas can give a certain effect, but the result is hardly like it. The result will be disrupted metabolism and problems with the gastrointestinal tract.
The main slimming diet
Regardless of whether you want to restore, in general, the weight or remove the fat with specific places, the approach to power will be the same: the complete removal of the fat, limiting carbohydrates, and the preference to the proteins. There are two popular at this time methods:
- effective diet for weight loss problem areas: stomach and hips is focused on calorie. The following is necessary to calculate your calorie intake. There is a simple formula that takes into account the height, weight, age: 655 + (9.6 x weight) + (1.8 x height in cm) — (4.7 x age in years). The figure resulting will be a point of reference, since it is the performance, since the body has need rest. To start the mechanism of weight loss, you need to lower the fico calories, create a deficit.
Eat low-calorie foods – the principle of this technique. It is not possible to drastically reduce calories, otherwise stress the body begins to store fat. Within 1-2 weeks, you need to get a result, when, for 7 days out of 1000-1200 d. If not, work on your diet in direction to reduce the calorie content, if more – too bad, can disturb the metabolism, has ruined the hair, the nails, the skin becomes dry. Also in this case, adjustment is necessary. A must is a mode of drinking, and, of course, the physical exercise not less than half an hour), the complete elimination of products containing fat. It is allowed to blue fish and dairy products up to 1% of fats;
- a very simple protein diet, known for the name of its creator – Dukan. The difference with the previous is that it does not require a calculation of calories in food, but also the possibility to eat as much as you want from the list of permitted foods. Reviews of diet positive, which indicates its high efficiency.
It is the technique of the four phases:
- The attack, when you can eat only protein foods. The duration of 3-5 days. In this period it is burned up fat (up to 5 kg).
- Alternation: as a day protein, one day protein with carbohydrates. This ensures a constant and stable weight loss.
- Anchor. Quickly to score, you need to a period of the regime, and one lost pounds in 10 days.
- Stabilization. His need to attack for the whole life. This is a no-brainer. It is sufficient to once a week protein day.
As you can see, is quite simple. But it is worth considering another thing: be sure to drink at least 2-3 liters of water and to eat oat bran, the well-known a high fiber content. The latter is not only involved in the processes of the GASTROINTESTINAL tract, but also leads to a quick saturation.
The principles of weight loss
Any diet you have joined, it's worth knowing the basics of help you in effective way to lose weight.
- The particular dietary worth of go gradually, in order not to cause a return, as it will only give slack. That's why the hunger is absolutely contraindicated, not only violates the processes of the body, but with high probability leads to failure, and then to the depression, a new diet, and so on, that is, in a circle.
- Diet is important to exit cleverly, by increasing the number and the caloric content of the dishes, to stabilize a new figure. Ideally, the achievement of a result, it is recommended that you simply fat, and also carbohydrates fast: sweets, bread, chocolate, pasta.
- In the process of weight reduction is extremely important to hamlet, but frequent meals (5 times per day). This not only helps get rid of hunger, but will not give the opportunity to the body to use the excess energy to fat deposits.
- Increasing the amount of water is one of the most important principles of any diene. Even if the water is not involved in the metabolism, but it is she who initiates the process and regulates the functioning. In addition to a pleasant loss of weight, you will get a cleaning that you will appreciate the good humor, lightness, liveliness, strong, and balances the hair, the nails, the healthy condition of the skin.
- Power mode. Considering that within the hours 12.00 can afford and carbohydrates and proteins, sometimes also to give a weakness, allowing favorite products in limited quantities. 18.00 – act in the diet regime, but before going to sleep for 3 hours – only with no carbohydrate and, of course, no-fat diet. Are allowed caloric products with a low percentage of heavy in the assimilation of carbohydrates: fillet of chicken, turkey, veal, vegetables, dairy products low in fat. For an hour before bedtime there is no better.
A sample menu for a low-calorie diet for weight loss
But a good diet is only half the success. To pull the skin, are necessary workouts: download release the belly, exercises for legs, thighs. Duration from 30 minutes per day. Example of a menu:
- the breakfast. Any polenta, it is possible with the milk, the eggs welded form or in the form of a pancake. Vegetables, fruits, fresh or cooked, but not on an empty stomach. If you want the meat, suitable fillet or chicken breast, veal;
- the second breakfast. Fruit, to eat, for example, an apple, a banana, a pear. As an alternative – dairy products low in fat;
- lunch. Low-fat meat products, and fish. The steamed vegetables or welded. Can be pasta. Salads of fresh vegetables. Fill the lemon juice or olive oil (but no more than 1 teaspoon.);
- tea in the afternoon. As a second breakfast;
- dinner: meat, fish – in any form, even fried, preferably low-fat varieties. A little salad of vegetables;
- second dinner – a glass of low-fat yogurt or a carton of ricotta cheese.
This is an example of a plan, how to compose your own menu, refer to tables content of proteins, fats, carbohydrates in food, and also don't forget to drink water and exercise. We wish you good luck!