Losing weight without stress and harm to health is real.You just need to know how to do this and follow certain rules.They are going to be discussed.
In order to make the weight loss process comfortable and safe for the body, it is necessary to balance the psychological and emotional states and prepare for behavior.
To do this, you need:
- 2 weeks before weight loss begins, start the process of soothing herbal tea and stress-resistant natural essential oils (these may be: lavender, Ylang-ylang, orange, vanilla, etc.).
Determine the body mass index (ITM).It is calculated by the formula:
itm = m/(p*r)
Where
M-weight, kg
19-24-Specification
25-29-Overweight
Over 30 - Obesity
example
Weight - 84 kg
Growth -1.67 m
itm = 84/(1.67*1.67) = 30.12
The results correspond to obesity.
- Set a clear goal for yourself - how much I want to weigh.
- Calculate the difference between the actual weight and the required weight.For example, now weighs 84 kg, I want -54 kg.Difference: 84-54 = 30 kg
- Start keeping your food diary (so far, no nutritional changes).This is important because it is necessary to clearly determine the cause of excessive weight (more on them).
According to the weight loss standard (3-4 kg per month), the weight loss period.For example, it is necessary to lose 30 kg of weight.Period = 30/3 = 10 months
If you eat so little, why not lose weight
The first thing to do is understand that actually can be better.Because people usually don’t know much about the reason for their excessive weight.And, most commonly, without understanding the question, they refer to special constitutions, broad bones, genetics, hormones, etc.
I'll only give some possible reasons:
- Unconsciously ate "extra" calories.
- Eat spicy food.
- Eating does not come from hunger, but from boredom.
- Snacks are "for the company".
- Overeating and stretching stomach.
- Stress and trouble.
- Dinner / Snack / Tea.
- Use a hard diet and hunger.
- Not in line with the "sector".
- Not in line with the proportion of calories consumed during the day.
- Transition to diet and lean nutrition.
- Exclude from the usual product menu without introducing alternatives into your diet.
- Prepare dishes “through the eyes” (calculation of unweighted ingredients and calories).
- Eat foods that do not match the type of food.
- Have a meal for your loved ones.
- Eat a lot of sugar.
- Future stock products.
- Lack of daily weight control.
- Lack of food diary.
- Lack of pure water in daily diet.
Let's analyze each possible cause of excessive weight gain, and at the same time I'll tell you what to do orThere is no need to lose weight.
1."Extra" calories unconscious.
The most common cause of this is ignorance of the true calorie content of the product.Many people think that fruits, vegetables, juices, dairy products are not high-content foods at all.This is a delusion.In addition, the calorie content is usually: oil, nuts, dried fruits, cereals and pasta.
For example,
1 teaspoon vegetable oil contains 45 kcal, restaurant-135 kcal.
100 gr.Cucumber - 13.5 kcal,
100 gr.Tomatoes - 20.61 kcal.
So, it turns out that the usual portion (300 gr) is a harmless salad with an average of 320-400 kcal tomatoes and cucumbers.
1 cup of kefir (250 ml) - 148 kcal;
1 cup of additive-free yogurt - 230 kcal;
1 medium apple (about 230 gr.) -120 kcal;
1 medium size banana (approximately 140 gr. No peel) - 125 kcal;
1 teaspoon honey-15.2 kcal;
1 teaspoon sugar-19 kcal;
1 tablespoon.Butter-108 kcal;
100 gr.Pasta-357 kcal;
100 gr.Cereals (Hercules, rice, millet, etc.) - Average 350 kcal;
100 gr.Bread-180 kcal;
100 gr.Raspberry-53 kcal;
100g nuts (almonds, walnuts, hazelnuts, etc.) - Average 645 kcal;
100 gr.Dried fruits (date, plums, dried apricots, cherries, etc.) - Average 300 kcal;
300ml of coffee and milk contain no sugar -150 kcal.
Now, let's see how it works with the menu of harmful products for the day.
breakfast
Milk oats without sugar and honey - 1 small portion (approximately 200 gr. Ready dish) - 530 kcal
Coffee with milk (such as latte) - 300ml - 150 kcal
2 small candies (e.g. fruit and dried fruit) - 100 kcal
Total: 780 kcal
snack
1 small sandwich with adyghe cheese - 250 kcal
Sugar-free and honey-5 kcal
Total: 255 kcal
dinner
1 part low-fat soup (about 300 ml finished dish) - 300 kcal
2 slices of bread-145 kcal
1 part salad in vegetables (300g) - 400 kcal
Sugar-free and honey-5 kcal
Total: 850 kcal
snack
2 nuts (30g) - 195 kcal
How to measure a small amount of nuts: Pour the nut in your hand and clip the brush into your fist to make all your fingers fit tightly with each other and the nut is invisible.For example, a few almond nuts have only 15 pieces.
dinner
1 part pasta with butter (approximately 150 g. Ready) - 400 kcal
1 part of the fish steamed (150 gr.) -300 kcal
1 part salad in vegetables (300g) - 400 kcal
Sugar-free and honey-5 kcal
Total: 1105 kcal
snack
1 cup (250 ml) kefir-150 kcal
2 medium-sized apples - 240 kcal
Total: 390 kcal
Proof of fact: 3575 kcal
And, please note that this is meat without cake, cake, fat, no lot of oil, or even sugar or honey.Such a menu is impossible to lose weight.
(!) For a woman, for a man with 2400 kcal, the average daily kcal specification is about 2000 kcal.
To start losing weight, it is enough for women to consume 1200 kcal per day to maintain form -1600 kcal.The males are 1600 kcal and 2000 kcal, respectively.
2.Eat spicy food(Seasoned with garlic, burning pepper, onion, etc.).Acute foods can cause appetite and stimulate you to eat more.
3.Food and diet come from not hunger, but from boredom.When it's boring and nothing to do, the brain is actively looking for more than filling the space we do.The easiest option is to eat and/or sleep.And, therefore, hunger seems to be more frequent than possible.
4.Snacks are "for the company".This doesn't always happen when it's recommended to have tea or sit in a cafe (chat).Although she certainly has a place.Someone in your eyes starts eating sweet or drinking tea/juice/yogurt, etc.The brain will react at lightning speed - we immediately desire to do the same thing (hands reaching into cups or candy).Most commonly, with this extra (unplanned) calories, office staff face it.
5.Overeating and stretching stomach.In 99% of cases, people who gain too much weight have a high stomach stretch.It usually extends for years and gradually increases in part.And, it is no longer possible to gain enough in a small portion.If you think the restaurant section is too small and often notice that you won't be swallowed by the standard group*, then your stomach will most likely stretch.Because the portion in a general nutritional institution is always strictly calculated, it should be sufficient to obtain sufficient time.
* 1 hot plate and salad, no desserts and hot drinks.
But there is good news that reduces the stomach (no expensive and risky operations).
6.Stress and trouble
Under high stress, people tend to eat more than usual.They start to pamper themselves with candy many sins - "It's just a little chocolate, you'd think everything 100 grams is not wrong and useful to the brain." Most commonly, during the "catch" process, a person does not control the food he eats a day and is easy to eat a few kilograms of candy every day.
This is due to the fact that when we eat dessert, we develop the hormone of happiness, but its movements quickly end, and the desire to eat comes out time and time again.
Stress seals are not safe, either for psychological and emotional health (the causes of stress don't go away, they only exacerbate), and for physically (the extra pounds can lead to obesity and various serious illnesses).
7.Dinner / Snack / Tea.
The last meal of each day should be no later than 4 hours before going to bed.Otherwise, everything consumed will quickly turn into extra weight.
8.Use a hard diet and hunger.
Fans of hard diets and all kinds of hunger often face the fact that they are unable to cope with hunger for a long time.The same effect was observed with the huge limitations of nutrition compared to the usual nutrition.Our bodies arranged it very wisely, and he thought this execution was a serious stress, starting to store calories first (delaying the supply of fat in the form of caterpillar elements on the hips and waist), and second, demanding happiness hormones (we need something sweet once hunger hits or a strict diet).
After stopping this bullying body, people weigh quickly on their backs and faster than before they started their diet.
9.Not compliant with the "Plates Rules".
may be:
- Lack of vegetables and vegetables;
- A lot of fat, flour, meat;
- Lack of protein foods (meat, fish, cheese, etc.);
- The ratio to the "board" is not in compliance.
Ideally, the ratio of the following "boards" should be observed:
breakfast
1/2-Protein Food
1/2-Complex carbohydrates
Accept only complex carbohydrates or protein-only foods.For example, it could be porridge or cheese with sour cream.
dinner
1/2-Any form of vegetables and vegetables (fried)
1/4-Side dishes for complex carbohydrates (cereals or paste-cooking methods)
1/4-Protein Food
dinner
3/4-Green instead of starchy vegetables in any form (except for deep-fried)
1/4-Protein Food
This option is best for men with 1600 or 2000 kcal menus.
The second option (more acceptable for women, menu 1200 kcal):
breakfast
1/4-Protein Food
1/4-Fruits, Vegetables, Herbs
1/2-Complex carbohydrates
dinner
1/2-Any form of vegetables and vegetables (fried)
1/4-Side dishes for complex carbohydrates (cereals or paste-cooking methods)
1/4-Protein Food
dinner
1-Green instead of any form of starched vegetables (except for deep-fried)
The third option (my beloved, no supper at all):
breakfast
1/2-Protein Food
1/4-Fruits, Vegetables, Herbs
1/4-Complex carbohydrates
dinner
1/2-Any form of vegetables and vegetables (fried)
1/4-Side dishes for complex carbohydrates (cereals or paste-cooking methods)
1/4-Protein Food
10.Not in line with the proportion of calories consumed during the day.
Most of the time people have most calories in the afternoon, but it should be the opposite.You can see an example in Article 1, and you can see a menu in Section 1 that does not blend with the ratio of calories consumed.
what to do:
Regardless of the number of calories you choose every day (weight loss/weight bearing maintenance/for male/female), the calorie ratio during the day should be approximately:
breakfast
45% of all calories consumed every day
snack
7.5% of all calories consumed per day
dinner
25% of all calories consumed per day
snack
7.5% of all calories consumed per day
dinner
15% of all calories consumed per day
For example, if you decide to follow a diet of 1200 kcal per day (the norm for women to lose weight), something like this should happen:
- Breakfast-540 kcal
- Snacks-90 kcal
- Lunch - 300 kcal
- Snacks-90 kcal
- Dinner - 180 kcal
If a 1600 kcal menu is compiled to maintain form (women) and weight loss (men), the ratio should be approximately:
- Breakfast - 720 kcal
- Snacks-120 kcal
- Lunch - 400 kcal
- Snacks-120 kcal
- Dinner - 240 kcal
11.Transition to diet and lean nutrition.
There is a myth that if the food is lean or diet, then they will definitely lose weight.This is completely wrong.With lean nutrition, you just need to understand that these dishes are prepared from products that can be eaten in church posts, rather than limited to low-calorie products.
For example, it is often used in the lean menu:
- Walnuts - They are very tall -Acalorie (100 g. -645 kcal),
- Dried dried fruit (100g - average 300 kcal),
- Cereals (100g - average 350 kcal),
- Honey (100g-304 kcal)
- Sugar (100g-387 kcal)
On some days it can use vegetable oil and also has a lot of calories (100 mL -900 kcal).
For comparison, I will provide the calorie content of certain products that are forbidden in the post:
100 gr.Fish - 200 kcal
100 gr.Meat-143 kcal
100ml milk-42 kcal
100 gr.Eggs-155 kcal
100 gr.Butter - 720 kcal
So it wouldn't be worth using the lean menu to lose weight, which wouldn't help, morally and morally - church posts aren't for that.
As for dietary products and dishes, the situation is roughly the same.At one time, special diets with certain product sets were developed (they may face terms such as diet 5, diet 8, etc. - most commonly used in medical facilities and nursing homes).Typically, such diets are prescribed based on human diseases.And, therefore, eating dishes doesn't mean it's low.
12.Exclude from the usual product menu without introducing alternatives into your diet.
It happened that one decided to lose weight, studying his usual menu harmful and calorie content.Additionally, it excludes more than half of the usual products/dishes from the diet and continues to eat only those products that are not included in the "Forbidden" list.
This is a hidden trap.Because first, the real collapse begins with a lack of fat/salty/sweet/sweet (some combination of fat, sugar and salt can lead to persistent addiction, like cigarettes or alcohol).As a result, there was a malfunction and more things were forbidden.
Second, the body began to bear the stress due to the lack of the components he needed.
The consequences of this experiment may vary greatly:
- Hormone failure,
- Skin condition (overdry/acne/skinning, etc.), sharp deterioration
- Hair loss (until completely bald),
- Gastrointestinal problems,
- Emotional fluctuations
- Frustrated,
- indifferent,
- Weak immunity
- Cardiovascular system problems, etc.
what to do:
For example, if you rule out cakes, cakes, and chocolates, you must introduce the products that will replace them.But that's not literally: There are 1000 calorie dishes, and we changed from other ingredients to 1000 calorie dishes.
How to introduce alternative dishes/products:
Instead of a piece of cake or butter, homemade candy can be found from nuts and dried fruits, certainly not a lot (2 kinds of candies in the morning to boost your mood).In other words, we no longer eat bread, cakes, chocolates during the day, but after breakfast we had 2 kinds of dried fruit and/or nut candy.
They ruled out fried potatoes, you need to introduce cooked potatoes.
To exclude mayonnaise, you need to prepare a home sauce (not to be confused with mayonnaise), for example, yogurt + mustard + mustard + salt + green + green cucumber.
Remove pork fat from your diet, for example, you need to replace it with steamed chicken breast and then add olive oil to your diet.
The tension of the oil is removed, make sure to introduce unrefined, but with reasonable quantity (caloss considering).
Exclude fatty foods and add unrefined olive oil, natural olives, avocados and nuts to your diet.
etc.
13. Cooking "eyes" (calculation of unweighted ingredients and calories).
If you don't weigh and measure the product during preparation with the measuring device, it's impossible to determine the number of calories in the section.This 100% results in eating extra calories and thus gaining weight.
Trust me, it's hard to "define with your eyes".If for the sake of experimentation, weigh exactly 60 grams of any cereal or any pasta (can be eaten a lot with a 1200 kcal menu every day), then you will immediately understand that "with eyes" you will never cook yourself (100% of your portion will be more).The same is true for vegetable oil.Try pouring the usual vegetable oil into the pan, but pouring it into the pan with just a teaspoon (!).I'm sure you'll be surprised at how many teaspoons you usually pour to prepare a dish.
All other products did happen.
14. Eat foods with food types.
One of the secrets of slender characters is perception, what would you think?- There are only two essential oils: grapefruit and vanilla (not to be confused with baked herbs!).
This is not a fantasy, but a scientifically proven fact (as early as 1994, large-scale research was conducted, invented, patented and successfully applied the entire weight correction system).In the last century, the perception of the aroma of 100% natural essential oils was a scientific science and proved by scientists.Our preferences and denials (like/dislike) are a language to talk to us.
To be sure, we will need a drop of 100% naturally necessary vanilla oil and grapefruit.With eyes closed, we identified the most pleasant scent and voila, you can already determine what you want to exclude from your diet to lose weight and most importantly, always stay in good shape afterwards.
If grapefruit preference is preferred, it is necessary to exclude:
High-fat desserts, fatty meat, smoked meat, sausage, semi-produced products, fat dairy products.
If Vanil is preferred, exclude:
Simple carbohydrates (sugar, starch, white bread, candy, potatoes).
An important point: This test can only be performed with high quality and natural oils (chemical "copy", las, don't know how to speak the oil language).How to choose a natural oil is a separate topic and we will definitely introduce it in more detail, and now a tip is for you: Vanilla oil has a thick black pasta consistency, with a characteristic aroma (like vanilla (the one we are used to using in baking) and its cost of using it in the global market and its cost and its cost starting at $15 per 1 ml 1 ml.
15.Have a meal for your loved ones.
Moms commit the most common crimes, and they start eating after their children.It seems she finished a few tablespoons of porridge or some puree, what is this.But here is the root of the problem, in every spoon, there are calories (sometimes quite decent) that won't fall into the general calculation.And if this is only good for the baby’s growth, then for the mother – this immediately gains weight.
what to do:
The first option is to not eat at all (throw away the remains).
The second (more complex) is to calculate the calorie content of leftover food, even if it's just a tablespoon and reduce the meal of the day to reduce that calories.
16.Future stock products.
The truth is that when a lot of products and candies are at home, there are sometimes additional scattering of extra pieces or extra candies.Another moment, there are margins to buy and start to disappear – in most cases, people start “save” (eat faster) these products.As a result, consumption is much more than planned and is necessary for weight loss.
what to do:
Before you access the store’s list, you need to carefully study the remains of available products and their expiration dates.Try to buy products accurately in the required quantity (except for long-term storage of cereals and oil).Now, in almost all supermarkets, there is an opportunity to weigh products – it is very convenient not to buy extra products.The second option is to buy the product on the market and ask for a trade-off.When purchasing a product, you should also note the expiration date so that there is no deterioration in the week.
17. Eat a lot of sugar.
Regarding the dangers of sugar, I highly recommend watching the movie "Sugar".
18, 19, 20.Lack of daily control over weight and food diary, pure water is ignored in the daily menu.
A week's sample menu
To lose weight at home without compromising your health, you must follow a balanced diet.Here is an example on the menu that includes light dishes that can help you lose weight quickly:
Before each meal, you need to drink 1 cup of pure water.
on Monday
breakfast:Cheese casserole, fruit, latte.
snack:almond.
dinner:Roast beef with salad with salad and vegetable leaves.
snack:Dried apricots.
dinner:Stewed vegetables, salad made from vegetables and vegetables.
Tuesday
breakfast:Yogurt with berries and almonds, latte.
snack:apple.
dinner:Morish's soup with Adyghe cheese, 2 slices of bread, a side dish of vegetables and herbs.
snack:date.
dinner:Vegetable curry.
Wednesday
breakfast:Fold the porridge with pumpkin and tea.
snack:Walnut.
dinner:Pasta spinach sauce.
snack:Bulgarian pepper.
dinner:Salad with vegetables and herbs.
Thursday
breakfast:Eggs with asparagus, tea.
snack:banana.
dinner:Chicken breast with buckwheat, vegetables and green salad.
snack:Plum.
dinner:Grilled vegetables (eggplant, Tsukini, tomatoes, Bulgarian pepper).
Friday
breakfast:Hercules milk porridge and pear, coffee American.
snack:hazelnut.
dinner:Rice with mushrooms, salads with vegetables and herbs.
snack:tomato.
dinner:Roasted pumpkin with Provence herbs, salad with green vegetables M.
Saturday
breakfast:Curd dessert with yogurt and fruit, coffee latte.
snack:mandarin.
dinner:Potato soup, potatoes, two pieces of bread, salad salad and herbs.
snack:carrot.
dinner:Steamed vegetables (eggplant, tsukini, tomatoes, Bulgarian sweet pepper).
Sunday
breakfast:Avocado and strawberries in the sand, tea.
snack:Pine nuts.
dinner:Pasta al Dente, salad with vegetables, herbs and avocado.
snack:Fresh cucumbers.
dinner:Spinach salad, beets and strawberries.
Next, you need to analyze your food diary in 2 weeks to accurately determine why the extra pounds appear (not having to have all 20 positions, it is very likely that in some ways you will obviously recognize yourself, and in some ways).It's not that simple, but please be as honest and objective as possible.
After finding out the reasons for excessive weight, you need to gradually start introducing all the suggestions into your life (above).
What we do in parallel:
- We started using adaptive essential oils (oils that help adapt to any situation).It can be: lemon, grapefruit, bergamot, spruce, cypress, thuja, fir, pine, etc.)
- We continue to soothe the cost of herbs.
- We begin the process of anti-cell massage.
- We take sodo salt baths to lose weight.
- Add physical exercise.
Physical exercise
If there is no physical exercise before this, it is worth starting with a small amount of time (10 minutes) and gradually increasing the load and duration of the class.At the same time, courses should be regularly (at least 3 times a week).
It is very important to find a physical burden for yourself that can bring fun.
may be:
- walk
- swim,
- Dance,
- Scandinavia walk,
- Yoga,
- Pilates,
- Streiching,
- Gymnastics has a healthy back.
- running
- Riding a bicycle,
- Aqua cardio exercise.