Often girls are in search of fast and effective weight loss methods resort to a rather dangerous ways. They almost eat nothing, exhausting themselves in gyms and do not think that the body is exposed to enormous stress. Not infrequently even a hard mode does not lead to the desired result. This is because in addition to diet and sport must comply with other rules to lose weight. You need to remember helpful tips for weight loss to lose weight promptly without harm to health?
How to find out your normal weight
Before you begin a long and difficult process of weight loss, you need to find out if there really is excess weight. This is important because the lack of body weight is harmful to health as excess.
To know the ideal weight in several ways.
Method 1. If your height is 155-165 cm, it is necessary to subtract 100 if the growth of 165-175 cm, subtract 105, and with the growth of 175 cm, subtract 110. The resulting figure shows a normal weight.
For example, a person has a height of 168 cm 168-105=63. So, ideal weight is 63 kg. However, the result is inaccurate, since this calculation does not take into account the features of the physique.
Method 2. More correct result is obtained, when taken into account the parameters of a human figure. To calculate a healthy weight, you need to substitute values into the formula:
HxQ:240=W, where H is height in cm, Q is the volume of the chest, W — normal weight.
For example, a woman has a height 162 cm, bust is 92 cm 162 x 92 : 240 = 62,1 kg. the Result — 162 cm tall, her ideal weight is 62.1 kg.
Using this method it is possible to know the degree of obesity:
- 1st grade — if the result exceeds the norm by 10-30%;
- 2nd degree — excess of norm by 30-50%;
- 3rd degree — exceeding by 50-100%;
- 4th degree — the excess rate of over 100%.
The role of a healthy diet when losing weight
Find out how many extra kilos is, it is possible to plan weight loss and find out loss tips weight. It must be remembered that this difficult process, which requires adherence to certain rules. If you follow only some of the tips and forget about the other, you can not wait for the desired results.
The most important rule when losing weight is proper nutrition. It affects not only weight, but appearance, and health. This issue should be taken seriously.
First and foremost, the diet should be varied. People should get all the necessary vitamins and minerals. Without these nutrients the body will wither and quickly fade. As a result, it will affect the condition of skin, hair, teeth, decrease the immune system.
Diet for weight loss need to be given the daily allowance of fats, carbohydrates and calories.
An adult woman should consume in a day:
- carbs 100-120 g;
- fat — 50-60 g;
- calories — 1750-1800 calories.
Each person striving to lose weight should remember the Golden rule — nutritious food must be eaten in the morning and the afternoon and evening to leave light products.
The list of prohibited products
When losing weight it is important to remember that some foods are strictly forbidden to use. Even for those who lost a small amount of such food can negate all the efforts.
The list of hazardous products:
- butter cakes, cakes, pastries;
- pies, pancakes;
- chocolate, candy;
- fatty meats and fish;
- fatty foods;
- fast food, snacks, semi-finished products;
- carbonated beverages;
Reducing the amount of sugar going to be good for the figure. A day shall be allowed not more than 80 g. it is even better to replace sugar with honey or jam, and candy — a small amount of dried fruit.
What products can be used
What foods you should eat obese people:
- black or whole wheat bread;
- milk, yogurt, cheese;
- meat and fish low-fat varieties, seafood;
- greens, vegetables;
- unsweetened fruits and berries;
- crude oil (1-1,5 tablespoons a day).
In cooking allowed to use almost any products. It is important not to exceed the daily norm of calories.
Tips on losing weight from the experts
Doctors and nutritionists have made up some rules how to lose weight quickly and permanently.
Best tips for weight loss:
- To monitor the amount of servings. If you constantly eat at one time large portions, then over time the stomach wall is stretched. As a result the person wants to eat more and more, and hunger comes faster. Therefore, in the treatment of obesity often recommend patients to have surgery to reduce stomach volume. To avoid problems, eat 4-6 times a day in small portions.
- Forget about pastry and sweets. In this case, the extra pounds will go much faster and normal weight will be stable.
- There are soups and to put a ban on snacking between meals. Nutritionists recommend some time to sit on the soups. In between you can snack. This diet promotes rapid weight loss.
- Excluded from the diet of spicy, salty, spices. These products contribute to increased appetite. Instead of spice it is recommended to use herbs (parsley, cilantro, dill, mint, thyme) and lemon juice can replace salt. When losing weight you need to eat more vegetables. Fiber in their composition creates the feeling of satiety, and has beneficial effects on the intestine. During the vegetarian diet to eat more often, up to 6 times a day. We can not allow the intervals between meals not more than 3 hours.
- Half an hour before meals drink a glass of water or low fat broth. This method helps to decrease appetite and people will not eat more than you need. Can't drink sweet, sour, carbonated beverages, tough and fatty broths — they inflame the appetite. We also know that water speeds up metabolism by 30% and helps burn calories.
- For lunch and dinner, first you need to eat low-calorie appetizer, then main dish. This method also reduces the appetite. As snacks you can choose boiled egg, salad of green vegetables, celery, raw grated carrots.
- To prepare their own light meals. In this case, the portions look large but contain less calories.
- Low-carb diet. One of the most effective ways is considered to be the foods that contain low carbohydrates.
- Eat hot entrees. Soups, soup and other first courses we need only hot. This helps to improve digestion and metabolism. On the digestion of warm food takes more time, so the feeling of satiety lasts longer.
- To chew your food. The longer you use the products, the more you produce saliva, which contains enzymes to break down food. In this case, food is better digested and faster comes a feeling of satiety. If you make a 10-minute break between dishes, then most likely you will not want to continue the meal.
- Excluded from the diet ice cream. This dessert it is better to replace fresh frozen juice.
- Promotes weight loss, a decoction of the ash. You must mix 7 parts of dried Rowan berries and 3 parts of dry nettle leaves (you may also use equally a mountain ash and rose hips). 2-3 tablespoons of the mixture pour two cups of boiling water, leave on heat for 10 minutes, then infuse for 4 hours. Strained broth take in between meals half a Cup 2-3 times a day. Every day you need to cook fresh drink. Before use, consult a doctor because not everyone can take this remedy. The specialist will also suggest the duration of treatment.
- Sport and physical activity. Slimming suit any activity — brisk walking, running, fitness classes at the gym, dancing, etc. the more traffic, the faster will melt the weight.
- The fasting days. For weight loss it is useful to arrange 1-2 times a week fasting days. There are many options for protein, fat, carbohydrate, vegetables, liquid days.
- To drink daily norm of water. In the day you should drink 2-2. 5 liters of clean water.
- You can't eat immediately after nervous excitement or physical exertion. To stomach began to extract the juice for the digestion of food, you need to give him some time. Also prohibited immediately after a meal to take on the hard work or exercise.
- Do not sleep after eating. Sleep after a meal promotes rapid deposition of fat. It is better to go for a walk.
- After a meal do not eat fruit. Fruit, getting in a full stomach, causing fermentation. This impairs digestion and causes the bloating.
- Eggs promote weight loss. Replacing your regular Breakfast with eggs, you can lose a few pounds.
- Black coffee speeds up metabolism and burns fat. Cup high-quality natural drink with no sugar will help not only to lose weight, but will give you energy and improve mood.
- Green tea is also useful for weight loss. Coffee and tea, helps burn fat and speeds up metabolism.
- Cook on coconut oil. In coconut oil are triglycerides (type of fat), which improve metabolism and reduce appetite.
- To abandon strict diets and fasting. People who "sit" on a hard diet, experiencing severe hunger, which leads to frequent breakdowns and overeating. More efficient and much nicer to just stick with healthy food.
Recommendations on how to reduce the appetite
A good appetite is sometimes an insurmountable obstacle to weight loss. Many women are often unable to overcome the desire to eat something.
These real tips for losing weight will help to satisfy the raging appetite.
- With 5-6 meals a day is the feeling of fullness lasts longer, people do not have time to get hungry enough to overeat.
- Mouthwash mint water several times a day helps to curb appetite.
- If you brush your teeth before eating peppermint toothpaste, the appetite will noticeably subside. The fact that mint dulls the sensitivity of the taste receptors in the mouth and the desire to eat is reduced.
- Some essential oils also reduce the feeling of hunger. Help aromas of green Apple, grapefruit, vanilla, cinnamon or mint.
- To moderate the appetite will help tea made from ginger. For cooking you need to pour 400 ml of boiling water over 1 teaspoon of chopped dried root and infuse until the drink has cooled. Then add a teaspoon of honey. Drink ginger tea before each meal.
- If you really want to eat, you have to take 1-2 prunes or dried apricots. Dried fruit must slowly dissolve in your mouth like candy, and chew thoroughly with water. This method helps to quickly get rid of feelings of hunger.
- Will help to satisfy the hunger of a decoction of the dried fruit. Must boil for 15 minutes in a liter of water a handful of dried apples, apricots, prunes, raisins. Drink a glass several times a day.
- Hunger stop hurting for some time after a brief exercise.
To lose weight is not as difficult as it might seem at first glance. If a lot of willpower and implement advice to those who lose weight, the above, the kilos will disappear quickly and permanently. Thus, instead of a constant feeling of hunger, you will enjoy delicious and healthy meals.
The video presents the complex simple, but effective exercises for weight loss.