Often the girls in search of fast and effective weight loss methods have made use of a little dangerous for the health mode. They have almost nothing to eat, tired themselves in gyms and do not realize that the body is exposed to enormous stress. Not infrequently, even so the hard mode does not lead to the desired result. This happens because, apart from the diet and the sport, you need other rules to follow to lose weight. What you need to remember useful tips to lose weight to lose weight in a short time without damage to health?
How to know the normal weight
Before starting the long and difficult process of weight loss, you need to understand if there is really excess weight. This step is important, because the lack of body mass is harmful to health, such as and excess.
To learn your 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, it is necessary to remove the 105, and with a growth of more than 175 cm terms 110. The figure resulting shows a normal weight.
For example, a person has a height of 168 cm 168-105=63. Then, the ideal weight is equal to 63 kg. But the result is inaccurate, since in this calculation are not considered to be the physical features.
Method 2. The result is more just it turns out, when they are taken into account the parameters of the human figure. For the calculation of the normal weight, it is necessary to replace the values in the formula:
HxQ:240=W, where H is the height, in cm, Q — the volume of the chest, W — weight of normal.
For example, a woman has a height of 162 cm, the volume of the breast is 92 cm 162 x 92 : 240 = 62,1 kg. live — with a growth 162 cm, his ideal weight should be 62,1 kg.
With this method it is possible to know the degree of obesity:
- 1st grade — if the result exceeds the 10-30%;
- 2nd degree — excess of norms of 30-50%;
- 3rd degree — excess of norms of 50-100%;
- 4th degree — excess of weight of more than 100%.
The role of a healthy diet to lose weight
Discover how many pounds is this, it is possible to plan to lose weight and learn the tricks of weight loss. You need to remember that this is a difficult process that requires respect of some rules. If we stick with just a few tips and forget about the other, can not wait for the desired results.
The most important rule for weight loss is a proper diet. This depends on not only the weight, and the appearance, and health status. This issue must be taken with the utmost seriousness.
In the first place, the diet must be varied. The man should receive all the vitamins and minerals. Without these nutrients, the body will be fading and fast weakening. As a result, you will reflect on the state of the skin, hair, teeth, decreases the immunity.
Diet to lose weight, you need to be taking into account the daily requirement of fats, carbohydrates and calories.
An adult woman should consume per day:
- carbohydrates — 100-120 g;
- fat — 50-60 g;
- calories — 1750-1800 kcal.
Every person trying to lose weight, you must remember the golden rule — nutritious food you need to eat in the morning and in the afternoon and in the evening leave light products.
The list of prohibited products
To lose weight it is important to remember that some of the products it is strictly forbidden to drink. Also for anyone who has lost weight a small amount of these foods can nullify all the efforts.
The list of harmful products:
- butter, cakes, pies, pastries;
- cakes, crepes;
- chocolate, candy;
- the dough;
- cereals;
- fat variety of meat and fish;
- fatty foods;
- fast food, snacks, ready meals;
- carbonated beverages;
- beer.
The reduction of the amount of sugar alcohols well impact on the figure. In a one-day permit not more than 80 days And, even better, replace the sugar with honey or jam, and candy — a small amount of dried fruit.
What foods you can eat
What products you should eat to be prone to the fullness of the people:
- black or whole wheat bread;
- milk, yogurt, cottage cheese;
- the eggs;
- meat and fish low-fat varieties, fruits of the sea;
- vegetables, vegetables;
- savory fruit and berries;
- non-refined vegetable oil (1-1,5 tablespoons per day).
In the preparation of the dishes allowed us to use almost all the products. It is important not to exceed the daily amount of calories.
Tips for losing weight professionals
Doctors and nutritionists have represented some rules how to lose weight quickly and forever.
The best tips for weight loss:
- Monitor the amount of servings. If you continue to eat for a time, large portions, then with time the walls of the stomach are stretched. Accordingly, a person who wants to always have more, and the hunger comes more quickly. Therefore, in the treatment of obesity often advise the patients to do surgery to reduce the volume of the stomach. To avoid problems, eat 4-6 times a day in small portions.
- Forget flour products and sweets. In this case, the pounds go much faster, and a normal weight will be stable.
- There are soups and put to the ban of snacks in between meals. Nutritionists recommend some time to sit on the soups. At intervals of no snacks. Such a diet promotes rapid weight loss.
- Exclude from the diet of spicy, salt, spices. These products help to improve the appetite. Instead of spices you should use aromatic herbs (parsley, coriander, dill, mint, and cumin), and lemon juice can replace the salt. To lose weight you need to eat more vegetables. The fibre in their composition creates a feeling of fullness and has a beneficial effect on the intestine. During the vegetarian diets need to eat more often, up to 6 times per day. We can not allow that intervals between one meal and another more than 3 hours.
- Half an hour before eating drink a glass of water without gas or soup without fat. This method helps to moderate the appetite, and the man does not eat more than you should. You can't drink it sweet, acidic, carbonated drinks, steep and broths fat — which stimulates the appetite. It is also known that the water accelerates the metabolism by 30% and helps to burn calories.
- For lunch and dinner before eating a low-calorie snack, and then the main dish. This method also reduces the appetite. As a starter you can choose a hard-boiled egg, salad vegetables, celery, raw carrots, grated.
- Prepare light foods. In this case, the portions seem large, but contain less calories.
- The low-carb diet. One of the most effective ways is considered to be food products that contain a minimum of carbohydrates.
- Eat hot pasta dishes. Soups, soups and other first course dishes need to eat only hot. This helps to improve digestion and metabolism. To digest the food hot requires more time, therefore the sense of satiety lasts longer.
- Chew the food. The more consuming the product, more is produced in the saliva, which contains enzymes for the breakdown of food. In this case, the food is better digested and quickly gets the sense of satiety. If you take a break of 10 minutes between dishes, very probably, you do not want to continue eating.
- Exclude from the diet of the ice cream. This dessert is better to replace frozen fresh fruit juice.
- Promotes weight loss decoction of the berries of the mountain ash. You must mix 7 parts dried rowan berries and 3 parts of dried leaves of nettle, (maybe even still use mountain ash and rose hips). 2-3 tablespoons of mixture, pour two cups of boiling water, cook for 10 minutes, and then insist 4 hours. The filtered broth to take it between meals for half a cup 2-3 times a day. Every day it is necessary to prepare a cool drink. Before use, be sure to consult your doctor, as not all can accept this tool. Even an expert will tell you the duration of the treatment.
- Sport and physical activity. Slimming fit for any activity — fast walking, running, fitness, gym, dance, etc. the more traffic, the more quickly you will loose weight.
- The days of fasting. For weight loss is very useful to organize 1-2 times a week fasting days. There are a lot of options — proteins, fats, carbohydrates, vegetables, liquids days.
- Drink the daily rate of water. In a day need to drink 2-2,5 liters of clean water.
- There are immediately after excitation neural or physical activity. For the stomach began to devote the juice for the digestion of food, you need to give it a little time. Also not immediately after a meal allowed for all of the hard work or do sports.
- Do not sleep after a meal. The sleep after meals, promotes rapid fat deposition. Better to go out for a walk.
- After the intake of food not to eat the fruit. Fruit, always on a full stomach, causing fermentation. This decreases the digestion and causes bloating.
- Eggs promote weight loss. By replacing the usual breakfast of eggs, you can lose a few pounds.
- Black coffee speeds up the metabolism and burns fat. A cup of quality natural beverage without sugar will not only help you lose weight and give you energy and improve mood.
- Green tea is also useful for losing weight. Tea and coffee making facilities, helps to burn fat and accelerate the metabolism.
- Cook in coconut oil. In coconut oil there are the triglycerides (a type of fat), which improve the metabolism and reduce the appetite.
- Give up diets strict and starvation. The people "sitting" on strict diets, feel a strong hunger, which leads to frequent breakdowns and eat it too. More efficient and much more beautiful join only full of healthy food.
Recommendations on how to lower the appetite
Good appetite sometimes is an insurmountable obstacle on the way to lose weight. Many women often can't overcome the desire to eat something.
These real tips to lose weight help relieve the raging appetite.
- When 5-6-single nutrition and sense of satiety lasts longer, the man does not have the time of starvation, so eating too much.
- Mouthwash peppermint water several times a day helps to reduce the appetite.
- If brushing your teeth before eating the mint paste, then the appetite is considerably lower. The fact is that the mint blunts the sensitivity of taste buds in the mouth and the desire to have falls.
- Some essential oils are also reduce the feeling of hunger. Help aromas of green apple, grapefruit, vanilla, cinnamon or mint.
- To moderate the appetite, to help the tea of ginger. For the preparation you need to pour 400 ml of boiling water 1 teaspoon crushed dry root, and to insist, until the beverage cools down. Then add a teaspoon of honey. Drinking ginger tea is a must before every meal.
- If you really want to, there is a need to take 1-2 plums or dried apricots. The dried fruit is necessary to dissolve slowly in the mouth like candy, and chewing, drinking water. This method helps to quickly get rid of the feeling of hunger.
- Will help you quench the hunger of the broth from the dried fruit. It is necessary to boil for 15 minutes in a liter of water a handful of dried apples, apricots, plums, raisins. A drink in the glass a couple of times a day.
- The hunger ceases to torment some time after a little bit of exercise.
Losing weight is not as difficult as it may seem at first sight. If you arm yourself with will power and perform tips to lose weight the above, the pounds disappear quickly and forever. In this case, instead of a constant feeling of hunger, you can enjoy tasty and healthy dishes.
In the video it is presented a complex set of simple but effective exercises for weight loss.