Weight loss is real without stress and health.You just need to know how to do this and follow certain rules.They are discussed with which they are discussed.
In order for the weight loss process to be just as comfortable and safe for the body, psycho-emotional state and behavior must be balanced earlier.
You need this:
- 2 weeks before the start of weight loss, start the soothing direction of herbal teas and anti-stress natural essential oils (these may include lavender, ylang-ylang, tangerine, vanilla, etc.).
Determine the body weight index (ITM).Calculated based on 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.
- Make a clear goal for myself - how much I want to measure.
- 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 keeping the food diary (so far without the change in nutrition).This is important as it is necessary to clearly determine the causes of excessive weight (below them more).
Calculate the weight loss period of weight loss standards (3-4 kg per month).For example, you need to lose 30 kg weight loss.Period = 30/3 = 10 months
Why can't you lose weight if you eat so little?
The first thing to understand what can actually be better.Because often people don't really understand what causes their excessive weight.And most often, without understanding this issue, a special constitution, wide bone, inheritance, hormones, etc.
I only give you a few possible reasons:
- Unconscious consumption of "extra" calories.
- Eating spicy food.
- The meal does not come from hunger, but comes from boredom.
- Snacks "for the company".
- Surviving and stretched stomach.
- Stress is stress and troubles.
- Late meal / snacks / tea drinking.
- The use of hard diet and starvation.
- Does not match the "disk disks".
- Does not meet the ratio of calories consumed during the day.
- The transition to eating and lean nutrition.
- Exclusion from the usual products menu without introducing alternatives to the diet.
- Preparation of food with "eyes" (without measurement of ingredients and calculation of calories).
- Meals for foods that do not meet the type of food.
- To eat your loved ones.
- Consuming large amounts of sugar.
- Making products for the future.
- Lack of daily weight control.
- Lack of food diary.
- Lack of clean water in the daily diet.
Analyze every possible reason for obtaining overweight while I will tell you at the same timeWhat is not necessary for weight loss.
1. Entering the "extra" calories unconscious.
The most common reason for this is the ignorance of the true calorie content of the products.Many people believe that fruits, vegetables, fruit juices and dairy products are not at all high in calories.This is a mistake.Calorie content is most often found: oil, nuts, dried fruits, cereals and pasta.
For example,
1 teaspoon vegetable oil 45 kcal, dining room - 135 kcal.
100 gr.cucumber - 13.5 kcal,
100 gr.Tomato - 20.61 kcal.
So it turns out that the usual part (300 gr) is harmless salad with tomatoes and cucumbers, on average 320-400 kcal.
1 cup (250 ml) kefir - 148 kcal;
1 cup drinking yogurt without additives - 230 kcal;
1 medium -sized apple (approx. 230 gr.) - 120 kcal;
1 medium -sized banana (about 140 gr. Without shell) - 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.) - an average of 350 kcal;
100 gr.Bread - 180 kcal;
100 gr.Raspberry - 53 kcal;
100 grams of nuts (almonds, nuts, peanuts, etc.) - an average of 645 kcal;
100 gr.Dried fruits (dates, plums, dried apricots, cherries, etc.) - an average of 300 kcal;
300 ml of coffee with milk without sugar - 150 kcal.
Now let's look at how the one day menu works without harmful products.
Morning
Milk oatmeal without sugar and honey - 1 small portion (about 200 gr. Ready food) - 530 kcal
Coffee with sugar -free milk (such as latte) - 300 ml - 150 kcal
2 small sweets (such as nuts and dried fruits) - 100 kcal
Total: 780 kcal
Snack
1 small sandwich with Adyghe cheese - 250 kcal
tea without sugar and honey - 5 kcal
Total: 255 kcal
Dinner
1 portion of low greasy soup (about 300 ml of finished vessel) - 300 kcal
2 pieces of bread - 145 kcal
1 serving of salad (300 g) with vegetable oil - 400 kcal
tea without sugar and honey - 5 kcal
Total: 850 kcal
Snack
2 handfuls of nuts (30 g) - 195 kcal
How to measure a handful of walnuts: Pour your hand into your hand and fix the brush into a fist so that all your fingers fit tightly and the nuts are not visible.For example, a handful of almonds only 15 pieces.
Dinner
1 serving dough (about 150 g. Finished dish) with butter - 400 kcal
1 part of the fish steamed (150 gr.) - 300 kcal
1 serving of salad (300 g) with vegetable oil - 400 kcal
tea without sugar and honey - 5 kcal
Total: 1105 kcal
Snack
1 cup (250 ml) kefir - 150 kcal
2 medium -sized apples - 240 kcal
Total: 390 kcal
It will only be found in one day: 3575 kcal
And note that it is cakes, cakes, without fatty meat, without fried foods in large quantities of oil, even without sugar or honey.It is impossible to lose weight with such a menu.
(!) For a woman, the average daily kcal norm has 2000 kcal, 2400 kcal for men.
It is sufficient to start losing weight for a woman to consume 1200 kcal a day to maintain the form - 1600 kcal.For men - 1600 kcal and 2000 kcal.
2. Consuming spicy foods(with garlic, burning pepper, onion, etc.).Acute food causes appetite and stimulates to eat more.
3. The diet of food does not come from hunger, but from boredom.When it is boring and there is nothing to do, the brain is actively looking for it to fill in the spaces of our activities.The simplest option is to eat and/or sleep.And accordingly, the feeling of hunger appears much more often than it can.
4. Bodies "for the company".This situation does not always occur if you have to drink a suggestion in tea or a cafe (chat).Although of course there is a place.Sometimes someone in your eyes begins to eat sweet or drink tea / juice / yogurt, etc.The brain reacts at lightning speed - we immediately desire to do the same (hands on the machine offers a mug or sweet).Most often, this type of other (unplanned) calories are confronted with office workers.
5. Surviving and stretched stomach.In 99% of cases, the stomach is heavily tense in people with overweight.It is usually stretched for years with the gradual increase in doses.And it is no longer possible to do enough in small portions.If you think the parts in restaurants are too small and often notice that you are not a standard set*, then it is likely that your stomach will be extended.Because some parts of the general nutritional facilities are strictly calculated and must be sufficient to be sufficient.
* 1 hot food and salad, without dessert and hot drinks.
But there is good news, the stomach can be reduced (and without expensive and risky operations).
6. Stress and troubles stressed
In stressful situations, people usually eat much more.There are many sins to start pampering themselves with sweets - "It's just a little chocolate, you will think that 100 grams of everything, nothing wrong and useful to the brain."Most often, in the process of "seizure", one does not control eat and eat a few kilograms of sweets in a day.
The reason for this is the fact that when consuming sweets, the hormone of happiness develops, but its actions end very quickly and it appears again and again.
Stress sealing is unsafe, both for psycho-emotional health (the cause of stress does not disappear and only exacerbates) and physical (leading to extra pound obesity and various serious illnesses).
7. Late Eating / Bite / Tea Drinking.
The last meal of the day should be bedding for 4 hours at the latest.Otherwise, all consumes will quickly become extra pounds.
8. The use of hard diet and starvation.
Fans of a hard diet and various hunger are often confronted with 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 the usual.Our bodies are very cleverly arranged, this type of enforcement is considered severe stress, and first starts the calorie (in the form of caterpillar elements on the hips and waist, to make the hormones of happiness (as soon as a hunger strike or as a strict diet, we immediately want something sweet).
After such harassment has disappeared over the body, people returned very quickly and most often even more than before the diet.
9. "Rules of discs" are not implementation.
Can be:
- Lack of greens and vegetables;
- large amounts of fat, flour, meat;
- lack of protein foods (meat, fish, cheese, etc.);
- No compliance with "disks".
Ideally, observe the following part of the daily "discs":
Morning
1/2 - protein food
1/2 - Complex carbohydrates
Only complex carbohydrates or only protein foods are acceptable.For example, there may be porridge or cottage cheese sour cream.
Dinner
1/2 - Greens and vegetables in any form (except fried)
1/4 - Complex carbohydrates garnish (cereals or paste - the method of cooking al dente)
1/4 - protein food
Dinner
3/4 - Greens and in any form are not starch vegetables (except fried)
1/4 - protein food
This option is best suited for men with 1600 or 2000 kcal menu.
The second option (more acceptable to women with 1200 kcal menu):
Morning
1/4 - protein food
1/4 - fruits, vegetables, herbs
1/2 - Complex carbohydrates
Dinner
1/2 - Greens and vegetables in any form (except fried)
1/4 - Complex carbohydrates garnish (cereals or paste - the method of cooking al dente)
1/4 - protein food
Dinner
1 - Greens and non -starch vegetables in any form (except fried)
The third option (loved, without dinner at all):
Morning
1/2 - protein food
1/4 - fruits, vegetables, herbs
1/4 - Complex carbohydrates
Dinner
1/2 - Greens and vegetables in any form (except fried)
1/4 - Complex carbohydrates garnish (cereals or paste - the method of cooking al dente)
1/4 - protein food
10. Not the proportion of calories consumed during the day.
Most people have the most calories in the afternoon, but it should be the other way around.If this can happen, it can be seen in section 1 - there is only one menu that is inadequate with the proportion of calories consumed.
What to do:
Regardless of the number of calories you choose daily (for weight loss / weight maintenance / for men / women), the rate of calorie should be approximately as follows during the day:
Morning
45% calories from total daily consumption
Snack
7.5% Calorie from Total Daily Consumption
Dinner
25% calories from total daily consumption
Snack
7.5% Calorie from Total Daily Consumption
Dinner
15% calories from total daily consumption
For example, if you decide to follow a daily diet of 1200 kcal (women's normal weight loss), then this should turn to something like this:
- Breakfast - 540 kcal
- Snack - 90 kcal
- Lunch - 300 kcal
- Snack - 90 kcal
- Dinner - 180 kcal
If a 1600 kcal menu is compiled to maintain the form (woman) and weight loss (male), the proportions must be approximately the following:
- Breakfast - 720 kcal
- Snack - 120 kcal
- Lunch - 400 kcal
- Snack - 120 kcal
- Dinner - 240 kcal
11. Transition for eating and lean nutrition.
There is a myth that if the food is lean or diet, they will certainly lose weight.It's completely bad.Through lean nutrition, you only need to understand that foods are prepared from products that can be consumed under the temple post office and not only low calorie products.
For example, a lean menu is used very often:
- Nuts - very high calories (100 g. - 645 kcal),
- Dried fruits (100 g - an average of 300 kcal),
- cereals (100 g - an average of 350 kcal),
- honey (100 g. - 304 kcal)
- Sugar (100 g. - 387 kcal)
It can be used to leave vegetable oil on certain days and has a large number of calories (100 ml - 900 kcal).
By comparison, I give the calorie content of certain products that are banned during the post:
100 gr.Fish - 200 kcal
100 gr.Meat - 143 kcal
100 ml of milk - 42 kcal
100 gr.Egg - 155 kcal
100 gr.Butter - 720 kcal
Therefore, it is not worth using the lean menu for weight loss, does not help to achieve goals, and from a moral and ethical point of view - the church message is not for this.
As for eating products and food, the picture is roughly the same.A special diet with a certain product set has been developed at the same time (such as diet 5, diet 8, etc. - most often used in medical institutions and sanatoriums).Such diets were usually prescribed in accordance with human disease.And accordingly, eating food does not mean that it means low calories.
12.
Sometimes someone decides to lose weight, study their usual menu in terms of damage and calorie content.In addition, it excludes more than half of the usual products / foods from the diet and still eat only products that are not included in the "ban" list.
This is a kind of hidden trap.Because first of all, due to the lack of fatty / salted / spicy / sweet foods, real breakdown begins (some combination of fat, sugar and salt causes permanent addiction, as well as cigarettes or alcohol).As a result, a demolition occurs and many more or forbidden something to eat.
Second, the body of stress is experienced due to the lack of necessary components.
The consequences of the experiment can be very different:
- hormonal failures,
- Sharp deterioration in the skin of the skin (excessive dryness / acne / peeling, etc.),
- hair loss (up to full baldness),
- Problems with the stomach -gel tract,
- mood fluctuation
- depression,
- apathy,
- The weakening of immunity,
- Problems with the cardiovascular system, etc.
What to do:
For example, if you exclude cakes, cakes and chocolate, you need to introduce the products that are replaced.But not in the literal sense: there was some kind of food in 1000 calories, we also switched to food from other ingredients, also 1000 calories.
How to introduce alternative foods / products:
Instead of a piece of cake or butter, Houth and dried fruits can be homemade sweets and, of course, not in large quantities (2 sweets in the morning to increase mood).In other words, we no longer eat buns, cakes, chocolate during the day, but after breakfast we eat 2 sweets of dried fruits and/or nuts.
The fried potatoes have been excluded, you should introduce the cooked potatoes.
Excluded mayonnaise, home sauce (should not be confused with homemade mayonnaise), such as yogurt + mustard + salt + greens + salted cucumbers.
Pork fatty meat has been removed from the diet, for example, replaced with a steam chicken breast and added olive oil to the diet.
The sophisticated oil has been removed, and be sure to introduce unrefined but reasonable quantities (taking into account the calorie).
Excluded fatty foods, add unrefined olive oil, natural olives without painting, avocado and nuts.
And so on.
13. Cooking with "eyes" (without measurement of ingredients and calculating calories).
If you do not consider or measure the products during preparation with measuring tools, it turns out that it is impossible to determine your calorie number in part.This is 100% extra calories and, accordingly, leads to weight gain.
Believe me, it is very difficult to define with the eye.If you consider exactly 60 grams of cereals or any dough (you can only eat one day with a 1200 kcal menu one day), you will immediately understand that you have never cooked yourself (100% much more).The same applies to vegetable oil.Try pouring the usual amount of vegetable oil into the pan, but only (!) Measure it with a teaspoon.I am sure it will be extremely surprising how many teaspoons they will pour with them to prepare a meal.
It happens exactly with all other products.
14. Consuming foods that do not meet the food type.
One of the secrets of the slender figure lies in perception, what do you think?- Just 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 a large -scale research was conducted, invented, patented and successfully applied to a full weight correction system today).The perception of the aromas of 100% natural essential oils is a science that scientists have proven in the last century.Our preferences and denials (for example / dislike) are a kind of language that oil speaks to us.
To determine, we will need a drop of 100% natural basic vanilla oil and grapefruit.With eyes closed, we determine the most pleasant aroma and Voila, we can determine what to exclude from the diet to lose weight, and most importantly, it always stays in good condition.
If you have a grapefruit preference, you should exclude:
Very greasy desserts, fatty meat, smoked meats, sausages, semi -developed products, fat dairy products.
If the vanilt is preferred, then exclude:
Simple carbohydrates (sugar, starch, white bread, sweets, potatoes).
Important point: this test can only be done with high quality and natural oils (chemical "copies", unfortunately, they do not know how to speak the tongue of oils).The choice of natural oil cannot be mistaken for a separate topic and we definitely live in more detail, and now a little tip for you: Vanilla oil has a thick black dough consentance and a characteristic aroma (exactly like vanillas used to bake) and the cost of the global market starts at $ 15.
15. Meals for loved ones.
Moms are most often criminalized and start eating after their children.You seem to have finished some spoon porridge or some fruit puree, what's here.But here is the root of the problem, every spoon has calories (sometimes quite fair) that do not belong to the general calculation.And if the baby's growing body is only good, then for a mother, it is immediately a weight increase.
What to do:
The first option does not eat at all (discard the remains).
The second (more complex) is calculating the calorie content of the remaining food, even if it is only a spoon and reduce your daily calorie daily planned food.
16. Compilation products for the future.
The thing is, when there is a large number of products and sweets at home, you immediately consume an extra piece or additional candy, the temptation increases from time to time.Another moment when something was bought with margin and disappear - in most cases people start to "save" (eat) these products faster.As a result, they consume much more than planned and weight loss.
What to do:
Before you go to the store with a list, you need to carefully examine the remains of the available products and their expiry date.Try to buy exactly the required amounts (long -term stored, such as cereals and oil).Now almost every supermarket is possible to measure products - it is very comfortable if you do not buy surpluses.The second option is to buy products on the market and ask for the amount you need.When buying products, you should also pay attention to expiration dates that nothing will deteriorate within a week.
17. consumes large amounts of sugar.
I highly recommend watching the "sugar" movie about the dangers of sugar.
18, 19, 20
Example menu for a week
You need to follow a balanced diet to lose weight at home, without violation of health.Below is an example of the menu with light foods that help you lose weight:
Drink 1 cup of clean water before each meal.
Monday
Morning:Curd casserole, fruit, latte coffee.
Snack:almond.
Dinner:Grilled beef grilled, salad salad and vegetable leaves.
Snack:Dried apricots.
Dinner:Steamed vegetables, salads made of greens and vegetables.
Tuesday
Morning:Yogurt with berries and almonds, latte coffee.
Snack:apple.
Dinner:Morish soup with Adyghe cheese, 2 pieces of bread, a salad with vegetables and herbs.
Snack:dates.
Dinner:Vegetable curry.
Wednesday
Morning:Fold the porridge with pumpkin, tea.
Snack:walnut.
Dinner:Pasta spinach with sauce.
Snack:Bulgarian pepper.
Dinner:Salad from vegetables and herbs.
Thursday
Morning:Egg asparagus, tea.
Snack:banana.
Dinner:Chicken breast buckwheat, vegetables and vegetable salads.
Snack:prunes.
Dinner:Grill vegetables (eggplant, tsukini, tomato, Bulgarian pepper).
Friday
Morning:Hercules milk pear, coffee American.
Snack:peanuts.
Dinner:Rice with mushrooms, a salad with vegetables and herbs.
Snack:tomato.
Dinner:Grill pumpkins with Provencal herbs, a salad from vegetable vegetation.
Saturday
Morning:Curd dessert with yogurt and fruits, coffee latte.
Snack:Mandarin.
Dinner:Cooking soup with potatoes, 2 pieces of bread, a salad with vegetables and herbs.
Snack:carrot.
Dinner:Steam vegetables (eggplant, tsukini, tomato, Bulgarian sweet pepper).
Sunday
Morning:Sand with avocado and strawberry, tea.
Snack:Cedar nuts.
Dinner:Pasta al dente, vegetables salad, herbs and avocado.
Snack:Fresh cucumbers.
Dinner:Spinach salad, beets and strawberries.
You will then need to analyze your food diary within 2 weeks, and you need to specify the causes of the extra pound appearance (it is not necessary to have all 20 positions, you will probably recognize yourself at certain points and some).It's not that simple, but try to be as honest and objective as possible.
After inventing the causes of excessive weight, you need to gradually start all the recommendations in your life (written above).
What do we do in parallel:
- We start using adaptogens essential oils (oils that help you adapt to all situations).Could be: lemon, grapefruit, bergamot, spruce, cypress, thuja, pine, pine, etc.)
- We continue the herbal soothing fees.
- We start the anti -cellulite massage course.
- We take sodo-salt baths for weight loss.
- Add physical activity.
Physical activity
If there was no physical activity before this, you may want to start with a little time (10 minutes), gradually increase the load and duration of the classes.However, classes must be regular (at least three times a week).
It is very important that we find the physical exercise that gives you joy.
Can be:
- to walk on foot
- swimming,
- dance,
- Scandinavian walk,
- yoga,
- Pilates,
- Streiching,
- Gymnastics for a healthy back,
- running
- cycling,
- Aqua aerobics.