Almost all methods of losing weight are based on reducing the calorie content of the diet. It can be mono-diets, rational nutrition or just fasting days. There are also fat-burning foods that accelerate the process of losing weight. Do you want to know the most effective way to lose weight? Some of them are listed below.
due to weight gain
Extra pounds appear as a result of irrational nutrition: some nutrients come in excess with food, some - are not enough, so the body's needs are not met. Other causes of weight gain:
- inheritance;
- binge eating;
- sedentary lifestyle;
- hormonal imbalance.
Body weight gain is noted in women during pregnancy and lactation. Decrease in female hormone levels, a slowdown in metabolism during menopause is also one of the reasons for weight gain in women. Causes of overweight in prescribing a dietitianwill help
How to lose weight fast?
To lose weight quickly at home, you need to calculate how many calories your body expends per day, and reduce the amount of calories consumed with food by 10-20%. Fast weight lossTips for:
- give up sugar;
- cooking in olive oil;
- drinking green tea;
- do a set of daily workouts;
- get up from the table with a slight appetite - satiety comes later;
- do not limit yourself in food, choose dishes with a rational ratio of proteins, fats, carbohydrates;
- Pay attention not to the weight, but to the change in parameters.
Rapid weight loss in six months in the absence of lifestyle changes (nutrition, physical activity) is considered more than 5%. A nutritionist will help you choose among the possible ways to lose weight that is right for you.
How to lose weight without diet?
Rational nutrition, selection of food according to the number of calories and the ratio of proteins, fats, carbohydrates, giving up bad habits and adjusting lifestyle will help to lose weight without diets. Doing regular physical exercises, of the active typeIt is necessary to choose recreation (hiking, cycling). To lose weight without dieting, you need:
- drink more fluids;
- When eating, do not be distracted by extraneous matters;
- Use small utensils.
Avoiding stress and getting enough sleep is also important. Sleep deprivation releases large amounts of hormones that cause an increase in appetite (ghrelin, cortisol). Healthy sleep (7-9 hours) promotes the release of the hormone leptin. It suppresses appetite and is responsible for feeling full.
What should you eat to lose weight?
To lose weight without harm to health, it is recommended to eat often, but in small portions. Between meals, you can eat foods that help satisfy hunger:
- Mad;
- legumes;
- Apple and Pear.
Chili peppers, vinegar, olive oil, added to main dishes, also contribute to rapid satiety. The diet for weight loss includes green tea, cereals, lean meat and fish, green vegetables and fresh fruits. Choose low-calorie, balanced protein, fat and carbohydrate foods to stay full and maintain a calorie deficit.
If you have chronic diseases, the doctor should prescribe a diet. A diet for diabetes and other endocrine diseases is selected by an endocrinologist.
How many calories do you need per day to lose weight?
To lose weight, you need to consume fewer calories than your body expends daily. The daily caloric intake for an adult is calculated using the Mifflin-St. Jair formula:
- For women: (10 x weight) + (6. 25 x height) - (5 x age) - 161;
- For men: (10 x weight) + (6. 25 x height) - (5 x age) + 5.
The obtained results should be multiplied by a factor of 1. 375. Weight 60 kg for women of 25 years, height 1. 6 m, caloric norm is 1800 kcal, for men of 25 years weight 80 kg, height 1. 8 m - is 2480 kcal.
If you lead an active lifestyle, play sports to lose weight quickly and effectively, you can reduce the calorie content of the diet by 10%. For people who lead a sedentary lifestyle. For example, it is recommended to consume 20% fewer calories than the body consumes daily.
How to lose weight during pregnancy?
Normally, during pregnancy, a woman gains weight of about 10 kg (fetal weight, placenta, enlarged uterus, amniotic fluid, adipose tissue). With such weight gain, women need to remove themselves from diet. It is forbidden to terminate - the kilograms gained will go away easily in the first months after childbirth. Weight gain, which is beyond the norm, can put a lot of stress on the body of the expectant mother (on the legs, spine), the fetusCan provoke excess weight in. In order to lose weight without harm to the baby during pregnancy, you must:
- eat rational and varied;
- exclude the use of fast food, pastries, carbonated drinks, spicy foods, pickles;
- eat often and in small portions;
- Plan your last meal 3 hours before bedtime;
- drink enough water;
- Lead an active lifestyle (daily walks).
During pregnancy, it is important not to limit the intake of vitamins and minerals. The essential micronutrients a woman should consume during the period of childbearing include iodine, iron, calcium, folic acid, vitaminsD are included.
How to lose weight after childbirth?
After childbirth, a woman's body becomes weak, she needs time to restore resources. It is recommended to plan a weight loss program when breastfeeding is established, the mother gets enough sleep, Comfort is felt and there are no contraindications. Appropriate weight loss without harm to a woman and child does not happen quickly - this process can take up to a year.
In the first month after childbirth, you can do moderate physical exercises only in a prone position, a little later - start warming up in a sitting position. gentle sports activities (yoga, water aerobics, Pilates) a woman natural birthK 1-1. Can start after 5 months and 1. 5-2 months after caesarean section. And only after 4-5 months after childbirth, a woman can start full training to lose weight after childbirth.
how to lose weight as a teenager
In adolescence, the desire to lose weight may not be due to extra pounds, but to the influence of social norms and dissatisfaction with appearance. Weight gain without any reason can be a symptom of endocrine diseases, so going on a dietBefore, you need to consult a nutritionist and endocrinologist.
Rules that will help a teenager lose weight:
- actively engage in sports, participate in classes of interest (gymnastics, boxing, football, volleyball);
- While writing homework or playing games on the computer, take breaks to warm up;
- Do not skip main meals;
- adhere to the 1: 1: 4 ratio of proteins, fats, carbohydrates in the diet;
- eat boiled, steamed or stewed food;
- Have fruits and vegetables as snacks;
- include in the diet more protein foods (eggs, milk, legumes), which satisfy hunger well;
- Limit the use of carbonated drinks, buns, sweets.
For a teenager, the support of loved ones is extremely important - it is recommended that all family members adhere to a healthy lifestyle and proper eating habits. Another important aspect is the organization of joint outdoor activities.
Why doesn't intermittent fasting lead to weight loss?
Intermittent fasting involves dividing the day into two periods. During the first part of the day you can eat, the rest of the time you should abstain from eating. There are different schemes: 13/11, 16/8, 18/6, 36/0 (the first number indicates the hours of feeding, the second - the hours of fasting).
When fasting, the body experiences stress and begins to use its own reserves of fats, proteins and carbohydrates. Weight loss in the first day of the diet occurs due to the burning of carbohydrates, later - proteins andBecause of fat. The stores of protein are located in the muscle tissue, if their quantity is reduced, the metabolism slows down. The fat deposits are the last burned. So the best way to lose weight is by taking any nutritionChoose the right diet and exercise in consultation with an expert.
How to speed up metabolism and lose weight?
Weight loss can be complicated by a slow metabolism, provoked by diseases of the gastrointestinal tract, endocrine pathologies and genetic predisposition. An endocrinologist and a nutritionist will help you lose hormonal weight.
To speed up your metabolism and lose weight, you must follow the rules:
- do not skip breakfast, 40-50% of the daily diet should fall on the first meal;
- observe the drinking regime;
- Eat more protein foods (eggs, legumes, nuts, meat), fiber, fresh fruits and vegetables;
- engaging in aerobic exercise (running, swimming, cycling);
- Eat small meals every 3-4 hours;
- Refusal of fatty foods;
- walk in the fresh air every day;
- rationally distribute working hours and rest (sleep 7-8 hours a day);
- To give up bad habits.
It is necessary to include in the diet simple carbohydrates (cabbage, cereal cereals, dried apricots, raisins), as well as foods rich in vitamin D (seafood, butter), iron (nuts, beef, seaweed, red fish), calcium. Milk, cheese, cabbage).