Weight loss without stress and health harm is real.You just need to know how to do this and stick to certain rules.These are them that will be discussed.
In order for the weight loss process to be comfortable and safe for the body, it is necessary to first balance the psycho-emotional state and to carry out preparation.
You need it:
- 2 weeks before the onset of weight loss, start a course of soothing herbal teas and anti-stress natural essential oils (they can be: lavender, ylang-ylang, mandarin, vanilla, etc.).
Determine the body mass index (ITM).It is calculated by the formula:
ITM = m/(p*r)
Where
M - weight, kg
19-24 - Norm
25-29 - overweight
30 and more - obesity
Example
Weight - 84 kg
Growth - 1.67 m
ITM = 84/(1.67*1.67) = 30.12
The result corresponds to obesity.
- Set a clear goal for myself - how much I want to weigh.
- Calculate the difference between real and desired weight.For example, now the weight is 84 kg, I want - 54 kg.Difference: 84-54 = 30 kg
- Start leading a food diary (so far without changes in nutrition).This is important because it is necessary to clearly determine the causes of excess weight (more for them below).
Calculate, based on weight loss standards (3-4 kg per month), weight loss period.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 you need to do is understand what you can actually improve.Because often people do not really understand the cause of their excess weight.And most often, without understanding this question, they relate to a special constitution, broad bone, heredity, hormones, etc.
I will only give some of the possible reasons:
- The unconscious eaten by "additional" calories.
- Eating spicy foods.
- Eating dishes is not hungry, but bored.
- Breakfast "for the company".
- Overeating and stretched stomach.
- Stressing stress and trouble.
- Late meals / snacks / drinking tea.
- The use of hard diets and hunger.
- Do not observe the "plate tiles".
- Do not observe the proportions of the calories consumed during the day.
- The transition to diet and lean meals.
- Excluding from the menu of the usual products without the introduction of alternatives to the diet.
- Eye preparation (without weighing the ingredients and calculating calories).
- Eating foods that do not match the type of food.
- Nutrition for loved ones.
- Eating a large amount of sugar.
- Socks for the future.
- Lack of daily weight control.
- Lack of food diary.
- The lack of clean water in the daily diet.
Let's analyze any of the possible reasons for getting excess weight, at the same time I will tell you what to do with it orWhat you don't need to do to lose weight.
1. The unconscious eaten by the "additional" calories.
The most common reason for this is the ignorance of the true calorie content of the products.Many people believe that fruits, vegetables, juices, dairy products are not high -calorie foods at all.This is a delusion.Also, the calorie content is most often: oil, nuts, dried fruits, cereals and pasta.
For example,
1 teaspoon vegetable oil contains 45 kcal, the dining room - 135 kcal.
100 g cucumbers - 13.5 kcal,
100 g tomatoes - 20.61 kcal.
So it turns out that the usual part (300 GR) is a harmless salad with tomatoes and cucumbers on average 320-400 kcal.
1 cup (250 ml) kefir - 148 kcal;
1 glass of yogurt without additives - 230 kcal;
1 apple with medium size (approximately 230 g) - 120 kcal;
1 medium sizes banana (approximately 140 g without bark) - 125 kcal;
1 tsp copper - 15.2 kcal;
1 tspsugar - 19 kcal;
1 tbsp.oil - 108 kcal;
100 g pasta - 357 kcal;
100 grams of cereals (Hercules, rice, millet, etc.) - average 350 kcal;
100 g bread - 180 kcal;
100 g raspberries - 53 kcal;
100 grams of nuts (almonds, nuts, hazelnuts, etc.) - on average 645 kcal;
100 g dried fruits (dates, plums, dried apricots, cherries, etc.) - an average of 300 kcal;
300 ml of sugar with sugar without sugar - 150 kcal.
Now let's look at how it works with the example of the menu on one day without harmful products.
Breakfast
Milk Oatmeal without sugar and honey - 1 small serving (approximately 200 g ready -made dishes) - 530 kcal
Coffee with sugar without sugar (eg latte) - 300 ml - 150 kcal
2 small sweets (eg nuts and dried fruits) - 100 kcal
Total: 780 kcal
Breakfast
1 small Adyghe cheese sandwich - 250 kcal
Sugar and Honey Tea - 5 Kcal
Total: 255 kcal
Dinner
1 serving of low fat soup (approximately 300 ml of the finished dish) - 300 kcal
2 pieces of bread - 145 kcal
1 serving of salad (300 g) of vegetables with vegetable oil - 400 kcal
Sugar and Honey Tea - 5 Kcal
Total: 850 kcal
Breakfast
2 handfuls of nuts (30 g.) - 195 kcal
How to measure a handful of nuts: Pour nuts into the hand and hammer the brush into a fist so that all your fingers are firmly at each other and the nuts are not visible.For example, almond nuts are only 15 pieces in one handful.
Dinner
1 serving of pasta (approximately 150 g. Finished dish) with oil - 400 kcal
1 serving of fish steam (150 g) - 300 kcal
1 serving of salad (300 g) of vegetables with vegetable oil - 400 kcal
Sugar and Honey Tea - 5 Kcal
Total: 1105 kcal
Breakfast
1 cup (250 ml) kefir - 150 kcal
2 medium apples - 240 kcal
Total: 390 kcal
In just one day it turns out to be: 3575 kcal
And, keep in mind that this is without cakes, cakes, fat, no fried dishes in a large amount of oil and even without sugar or honey.It is impossible to lose weight with such a menu.
(!) For a woman on average, the Kcal rate per day is about 2000 kcal, for men 2400 kcal.
To start weakening, it is enough for a woman to consume 1200 kcal a day to maintain shape - 1600 kcal.For men - 1600 kcal and 2000 kcal respectively.
2. Eating spicy food(Seasoned with garlic, burning pepper, onion, etc.).Acute food causes appetite and stimulates you to eat more.
3. The food diets are not hungry but bored.When it is boring and has nothing to do, the brain is actively looking for than to fill the space of our activity.The easiest option is to go to eat and/or sleep.And accordingly, the feeling of hunger occurs much more often than it can be.
4. Breakfast "For the Company".This situation does not always happen when a proposal for drinking tea or sitting in a cafe (chat).Although she, of course, has a place to be.There is someone in your eyes starts to eat sweet or drink tea / juice / yogurt and more.The brain responds at lightning speed - we immediately want to do the same (the hands of the machine extend to a mug or sweet).Most often, with this type of additional (not planned) calories, office workers collide.
5. Overeating and stretched stomach.In 99% of cases in people suffering from excess weight, the stomach is severely stretched.It usually extends for years with a gradual increase in portions.And it is no longer possible to get enough in small portions.If you think the portions in restaurants are too small and you often notice that you are not eaten by a standard set*, your stomach is likely to be stretched.Since portions in the general dining establishments are always strictly calculated and must be sufficient to get enough.
* 1 hot meal and salad, without dessert and hot drinks.
But there is good news, the stomach can be reduced (and without expensive and risk operations).
6. Stress stress and problems
In stressful situations, people tend to eat much more than usual.A lot of sin that they start to pamper themselves with sweets - "It's just a small chocolate, you'll think that 100 grams of everything, nothing is wrong and useful for the brain."Most often, in the process of "seizure", one does not control the remuneration to eat and easily eat a few pounds of sweets in one day.
This is due to the fact that when we eat sweets, we develop a hormone of happiness, but its action ends very quickly and the desire to eat something delicious appears again and again.
Sealing stress is not safe as for psycho-emotional health (the cause of stress does not disappear and only intensifies), but for physical (extra pounds lead to obesity and various serious illnesses).
7. Late meals / snacks / drinking tea.
The last meal of the day should be no later than 4 hours before bedtime.Otherwise, everything eaten quickly becomes extra pounds.
8. The use of hard diets and hunger.
Fans of hard diets and different hunger often face the fact that they cannot cope with hunger for a long time.The same effect is observed with a sharp restriction of nutrition compared to usual.Our body is very reasonably arranged, it perceives this type of performance as severe stress and begins, first, to be kept in calories (to be delayed in the supply of fat in the form of caterpillars to the hips and waist), second, to ask for hormones of happiness (once a hungry stroke or a strict diet, we immediately want something sweet).
After cessation of such harassment over the body, people back to recruit very quickly and most often even more than before the start of the diet.
9. Missing with the "Rules of the Signs".
Can be:
- lack of green and vegetables;
- a large amount of fat, flour, meat;
- lack of protein food (meat, fish, cheese, etc.);
- Non -compliance with the proportions of the "plates".
Ideally, the following part of the "plates" should be observed in the day:
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.
Dinner
1/2 - Green and vegetables in any form (except fried)
1/4 - a garnish of complex carbohydrates (cereals or paste - a method of cooking Al Dente)
1/4 - protein food
Dinner
3/4 - Green, not starchy vegetables in any form (except fried)
1/4 - protein food
This option is most suitable for men with a menu of 1600 or 2000 kcal.
The second option (more receptive to women, with a 1200 kcal menu):
Breakfast
1/4 - protein food
1/4 - Fruits, vegetables, herbs
1/2 - complex carbohydrates
Dinner
1/2 - Green and vegetables in any form (except fried)
1/4 - a garnish of complex carbohydrates (cereals or paste - a method of cooking Al Dente)
1/4 - protein food
Dinner
1 - Greens, not starchy vegetables in any form (except fried)
The third option (beloved, without dinner):
Breakfast
1/2 - protein food
1/4 - Fruits, vegetables, herbs
1/4 - complex carbohydrates
Dinner
1/2 - Green and vegetables in any form (except fried)
1/4 - a garnish of complex carbohydrates (cereals or paste - a method of cooking Al Dente)
1/4 - protein food
10. Mismatch with the proportions of calories consumed during the day.
Most often, people have most calories in the afternoon, but they must be the opposite.Using an example of how this can happen, you can see in clause 1 - there is only a menu with a mismatch with the proportions of the calories consumed.
What to do:
Regardless of the chosen number of calories per day (for weight loss / to maintain weight / for men / for women), the proportions of calories during the day must be approximately the following:
Breakfast
45% calories from all consumption per day
Breakfast
7.5% calories from all consumption per day
Dinner
25% calories of all consumption per day
Breakfast
7.5% calories from all consumption per day
Dinner
15% calories of all consumption per day
For example, if you decide to stick to a 1200 kcal diet a day (the norm for women for weight loss), then it should be something similar:
- Breakfast - 540 kcal
- Breakfast - 90 kcal
- Lunch - 300 kcal
- Breakfast - 90 kcal
- Dinner - 180 kcal
If a 1600 kcal menu is drawn up to maintain a form (female) and for weight loss (human), then the proportions must be approximately the following:
- Breakfast - 720 kcal
- Breakfast - 120 kcal
- Lunch - 400 kcal
- Breakfast - 120 kcal
- Dinner - 240 kcal
11. Transition to diet and lean meals.
There is a myth that if the food is slender or dietary, they will surely lose weight.This is completely wrong.With Lean Nutrition, you should only understand that the dishes are prepared from products that can be eaten during church post, not extremely low -calorie products.
For example, very often in a slender menu are used:
- Nuts - they are very high calories (100 g. - 645 kcal),
- dried fruits (100 g. - an average of 300 kcal),
- cereals (100 g. - average 350 kcal),
- honey (100 g. - 304 kcal)
- Sugar (100 g. - 387 kcal)
On certain days it is allowed to use vegetable oil, it also has a large number of calories (100 ml - 900 kcal).
For comparison, I will give the calorie content of certain products that are prohibited during the publication:
100 g fish - 200 kcal
100 g meat - 143 kcal
100 ml of milk - 42 kcal
100 g eggs - 155 kcal
100 g oil - 720 kcal
Therefore, it is not worth using Lean Menu for weight loss, it will not help to achieve goals, but in moral and ethical conditions - church fasting is not for that.
As for food and dishes, the picture is approximately the same.At one time, special diets were developed with certain sets of products (they can face terms such as diet No. 5, diet # 8, etc. - most commonly used in medical institutions and sanatoriums).Usually such diets are prescribed in accordance with human diseases.And accordingly, a diet dish does not mean that it is low in calories.
12. Exclusion from the menu of the usual products without introducing an alternative to the diet.
It happens that one decides to lose weight, study their usual menu of harmfulness and calorie content.In addition, it excludes more than half of the usual diet products / dishes and continues to eat only those products that are not included in the Prohibition List.
This is a kind of hidden trap.Because, first, the real collapse begins with the lack of fat / salted / spicy / sweet food (a certain combination of fat, sugar and salt causes constant addiction, just like cigarettes or alcohol).As a result, a breakdown appears and a lot more or something is eaten than the forbidden.
Second, the body begins to experience stress from the lack of the components it needs.
The consequences of this experiment can be very different:
- hormonal damage,
- Sharp deterioration in skin condition (excessive dryness / acne / peeling, etc.),
- Hair loss (to full baldness),
- Gastrointestinal tract problems,
- mood swings
- depression,
- apathy,
- Weakening immunity,
- Problems with the cardiovascular system, etc.
What to do:
For example, if you have turned off cakes, cakes and chocolate, then you should enter products that will replace them.But just not in the literal sense: there was some dish in 1000 calories, we change to a dish of other ingredients, also 1000 calories.
How to Enter Alternative Dishes / Products:
Instead of a piece of cake or butter, there may be homemade nuts and dried fruits and, of course, not in large quantities (2 sweets in the morning to increase the mood).In other words, we no longer eat buns, cakes, chocolate during the day, but we eat 2 sweets of dried fruits and/or nuts after breakfast.
They turned off the fried potatoes, you should enter potatoes cooked.
Excluded mayonnaise, you should prepare homemade sauce (not to be confused with homemade mayonnaise), such as yogurt + mustard + salt + greens + salt cucumber.
Pork fat is removed from the diet, you should replace it, for example with steam chicken breast and add olive oil to the diet.
Remove the refined oil, be sure to enter unrefined but in reasonable quantities (taking into account calories).
Excluded fatty foods, add unrefined olive oil, natural olives without coloring, avocado and nuts to the diet.
And so on.
13. Cooking "by eye" (without weighing the ingredients and calculating calories).
If you do not weigh and measure the products in the preparation process with measuring devices, it is impossible to determine the number of calories in part.This 100% leads to eating extra calories and weight gain.
Believe me, it is very difficult to "define" "by eye".If in the name of the experiment, weigh exactly 60 grams of any cereal or some paste (only so much can be eaten on a day with a 1200 kcal menu), you will immediately understand that "eye" would never be cooking (100% your portion would be much more).The same applies to vegetable oil.Try to pour the usual amount of vegetable oil into the pan, but measure it only (!) With a teaspoon.I am sure you will be extremely surprised how many teaspoons are usually poured with you to prepare a dish.
It happens with all other products.
14. Eating foods that do not match the type of food.
One of the secrets of a slender figure lies in perception, what would you think?- Only two essential oils: grapefruit and vanilla (not to be confused with vanilla for baking!).
And this is not a fantasy, but a scientifically proven fact (in 1994, fictional, fictional and successfully applied and successfully applied to this day, a weight correction system) were fictional, fictional and successfully applied.The perception of aromas of 100% natural essential oils is a science proven and justified by scientists over the last century.Our preferences and refusals (such as / dislike) are a kind of language that is spoken with oil with us.
To determine, we will need a drop of 100% natural basic vanilla oils and grapefruit.With our eyes closed, we determine the most pleasant aroma and VOILA, you can now determine what you need to exclude from your diet to lose weight and most importantly -later, always remain in good shape.
If in the preference of grapefruit, then it is necessary to exclude:
Highly thick desserts, fatty meat, smoked meats, sausages, midfield products, fatty dairy products.
If vanil is preferred, turn off:
Simple carbohydrates (sugar, starch, white bread, pastries, potatoes).
Important point: This test can only be prepared with high quality and natural oils (chemical "copies", alas, do not know how to speak the language of oils).How to make a mistake when choosing a natural oil is a separate topic and we will definitely focus on it more detailed, and now a small hint is for you: vanilla oil has a thick consistency of black pasta and with a characteristic aroma (just like the vinyl we are used to using 1.
15. A meal for loved ones.
Mothers most often sin from this, they begin to eat after their children.It seems that she has finished a few tablespoons of porridge or some fruit puree, what is here.But here lies the root of the problem, in each spoon there are calories (sometimes quite decent) that do not fall into a general calculation.And if so much for the growing body of the baby is only good, then for a mother - it is an immediately increase in weight.
What to do:
The first option is not to eat at all (throw the remains).
The second (more complicated) is to calculate the calorie content of the rest of the food, even if it is just one spoon and reduce your planned meals for the day for this number of calories.
16. Rescue products for the future.
The thing is, when a large number of products and sweets are at home, the temptation to eat an extra piece or additional candy immediately increases at times.Another time when something is bought with a margin and begins to disappear - in most cases people start to "save" (eat more) these products.As a result, much more is eaten than planned and necessary for weight loss.
What to do:
Before you go with a list to the store, you should carefully study the remains of the available products and the date of their expiration.Try to buy products exactly in the required amount (except for long -term storage, such as cereals and oil).Now in almost all supermarkets it is possible to weigh products - it is very convenient not to buy excess.The second option is to buy products on the market and request weighing the required amount.When buying products, you should also pay attention to the expiration dates so that nothing will get worse in a week.
17. Eating a large amount of sugar.
Regarding the dangers of sugar, I strongly recommend watching the movie Sugar.
18, 19, 20. Lack of daily weight control and food diary, neglect of clean water in the daily menu.
Sample menu for a week
To lose weight at home without damaging your health, you should stick to a balanced diet.Below is an example of the menu with light meals that will help you with fast weight loss:
You should drink 1 cup of clean water before each meal.
Monday
Breakfast:Villa cheese, casserole, fruits, latte coffee.
Breakfast:Almond.
Dinner:Ground beef with grill, salad of salad and vegetable leaves.
Breakfast:Dried apricots.
Dinner:Stewed vegetables, salad made of green and vegetables.
Tuesday
Breakfast:Yogurt with berries and almonds, latte coffee.
Breakfast:Apple.
Dinner:Sea soup with Adyghe cheese, 2 pieces of bread, salad of vegetables and herbs.
Breakfast:dates.
Dinner:Vegetable curry.
Wednesday
Breakfast:Fold a pumpkin porridge, tea.
Breakfast:Walnut.
Dinner:Macarone products with spinach sauce.
Breakfast:Bulgarian pepper.
Dinner:Salad of vegetables and herbs.
Thursday
Breakfast:Eggs with asparagus, tea.
Breakfast:Banana.
Dinner:Chicken breasts with buckwheat, salad of green and vegetables.
Breakfast:Smalls.
Dinner:Grilled vegetables (eggplant, tsukini, tomatoes, Bulgarian pepper in style).
Friday
Breakfast:Hercules milk porridge with pear, coffee American.
Breakfast:Hazelnut.
Dinner:Rice with mushrooms, salad of vegetables and herbs.
Breakfast:Tomatoes.
Dinner:Creen pumpkin with Provencal herbs, vegetable salad m greenery.
Saturday
Breakfast:Removed dessert with yogurt and fruits, coffee.
Breakfast:Mandarin.
Dinner:Fish soup with potatoes, 2 pieces of bread, salad of vegetables and herbs.
Breakfast:Carrot.
Dinner:Steam vegetables (eggplant, tsukini, tomatoes, Bulgarian sweet pepper).
Sunday
Breakfast:Sands with avocado and strawberries, tea.
Breakfast:Cedar nut.
Dinner:Al Dente paste, salad of vegetables, herbs and avocados.
Breakfast:Fresh cucumber.
Dinner:Spinach, beet and strawberry salad.
Next, you need to analyze your food diary after 2 weeks, identify your reasons for the appearance of extra pounds (you do not need to have all 20 positions, most likely at some points you will clearly recognize yourself, but in some).It's not that simple, but try to be as huming and objective as possible.
Once we have understood the reasons for the excess weight, you should gradually begin to introduce all the recommendations into your life (written above).
What do we do in parallel:
- We are beginning to use adaptogens essential oils (oils that help to adapt to any situations).It can be: lemon, grapefruit, bergamot, spruce, cypress, thuja, fir, pine, etc.)
- We continue to drink herbal soothing fees.
- We begin the course of anti -cellulite massage.
- We take soda-salt weights for weight loss.
- Add physical activity.
Physical activity
If there was no physical activity before, then it is worth starting with a little time (10 minutes), gradually increase the load and duration of the classes.At the same time, the classes should be regular (at least 3 times a week).
It is very important to find for yourself the physical exertion, which will give pleasure.
Can be:
- walking
- swimming,
- dancing,
- Scandinavian walking,
- Yoga,
- Pilates,
- Streiching,
- Gymnastics for a healthy back,
- run
- Cycling,
- Aqua Aerobics.