Most people try to lose weight at one time or another in their lives. City dwellers are especially often dissatisfied with their own weight and shape, so the marathon "diet-fitness-weight loss-relaxation-weight gain" is familiar to almost everyone. How to lose weight and then remain deliciously slim and fit? It is necessary to change the way of life so that losing weight is not a heavy punishment. New habits will not only give you a beautiful figure, but also allow you to live with a feeling of lightness and joy of being.
Proper nutrition
Most obese people believe that they eat right and eat little. This misconception leads to dietary attempts that mostly fail. The pounds thrown off as a result of a sharp restriction quickly return. How to lose weight, the analysis of your nutrition will tell you. Write down everything you eat during the day. This will help you realistically assess how much you are transmitting.
Diet
A normal diet involves frequent (after about 4 hours) meals. This makes up a traditional breakfast, lunch (or lunch), lunch and dinner. Someone can eat according to the scheme breakfast-lunch-afternoon tea-dinner, it doesn't matter. During breaks, it is worth giving up snacks, it is better to drink a glass of water. Do not think about how to lose weight correctly, decide how to live so that it is pleasant and useful.
Eat slowly. The signal of satiety from the stomach to the brain arrives with a slight delay, because of this we overeat and get up from the table heavy. Meanwhile, the rule of ballerinas says - after dinner you have to spend another hour on your feet. You can take a leisurely walk, but lying down and dozing is pleasant, but harmful for the figure.
Product selection
In order not to overeat, you should not give up certain foods, but limit the portion size. For an adult, you can use the hand rule - one serving is equal to the size of your palm. Side dishes of cereals, pasta, potatoes should be replaced with vegetables at least in one of the meals. Pay attention to soups based on vegetable broth or cream soup - they are low in calories, but contain the necessary dose of vitamins and minerals.
Choose dishes with light vegetable oil-based sauces or grilled ones. Do not keep snacks, chips, smoked sausages and other highly salty snacks at home. They brighten up the evening vigil with a tablet or TV, but at the same time lead to water retention in the body. Swelling can add a couple of pounds in one day.
Drinking canned juices, sodas, and sugary tea or coffee means consuming a lot of sugars. These extra calories, which we completely ignore, destroy weight loss attempts and are very quickly deposited on the stomach and thighs. The old advice on how to lose weight is drink plenty of clean water.
Weight norms
It is not always necessary to reduce weight to achieve a beautiful external effect. Sometimes you need to get rid of edema and pump up your muscles a little. In order not to overdo it with losing weight, be guided by one of the methods for calculating the normal weight for your height and age. You should not torment yourself with thoughts of how to lose weight quickly if the weight is already normal.
The most universal calculation system is considered to be the determination of the body mass index. It is calculated by the formula: body weight (kg) divided by height squared (m). For men, the resulting figure is normally in the range of 19-25, for women - 19-24.
For example: height 158, weight 58. We calculate: 58: (1. 58 * 1. 58) = 23. 2. For a teenager, a bit too much, but not critical, but for an adult woman - normal.
With age, a person's weight increases and this is a natural process. The formula for calculating weight depending on height and age is as follows: 50 + 0. 75 * (height - 150) + (age - 20): 4 = body weight. Using this formula, it is easy to calculate how much it will be correct to lose weight.
For example: 50 + 0. 75 * (158 - 150) + (35 - 20): 4 = 59. 25 kg
Calorie counting
With the same amount of food eaten, the calorie content of food can vary significantly. To stay thin, you can not limit yourself in the amount of food eaten, but count calories and change your food choices. Healthy lifestyle adherents will tell you how to lose weight. Even proteins and amino acids can be obtained from plant foods, losing weight without restricting yourself in tasty and nutritious.
Important:In order to lose weight in a healthy mode, it is enough to consume 300 kcal less per day than is consumed.
Normally, the human body spends 1 kilocalorie per hour at rest for every kilogram of body weight. But we move, work, do housework, so the body expends more energy. You should not reduce the consumption of calories less than 800 per day (this figure is possible for a fasting day, and not for a normal diet). Ways to lose weight for a man and a woman are different, since they have different energy expenditure rates.
For example:Without additional efforts, a girl weighing 60 kg will lose 1, 440 kilocalories per day. If you want to lose weight, then the daily diet should be approximately 1140 kcal. A man on such a diet simply will not survive.
According to studies, the calorie consumption for people of different professions at the age of 18-40 has been determined:
| Scope of activity | Calories consumption, women | Calories consumption, men |
| Office workers, accountants, doctors, IT specialists, dispatchers | 2400-2850 | 2800-3300 |
| Sellers, nurses, orderlies, operators | 2550-3000 | 3000-3500 |
| Transport drivers, machine operators, cooks, waiters | 2700-3150 | 3200-3700 |
Sports activities
For those who constantly dream of losing weight, the most difficult thing is to force themselves to play sports. Therefore, classes are constantly postponed, postponed, and the sports uniform is bored on the far shelf of the closet. To achieve a goal, you can deceive yourself. Start wearing comfortable shoes and walk to the store, subway, or work (if distance allows). Include walks in parks and embankments in your list of entertainment, which will tell you how to lose weight without a diet.
Morning exercises are one of the most effective ways to maintain a great figure. Getting yourself out of bed 15 minutes earlier than usual is difficult, so start your warm-up lying down. There are whole sets of exercises that you can do without getting out of bed. These include stretching, swinging legs and arms, twisting the body, and training the press with breathing exercises. All this is more pleasant than difficult.
For those who adhere to a measured pace of life, do not like to sweat in the gym or run down the street, yoga is great. You can master a few exercises for beginners on your own. To continue classes, it is easy to find interest groups on the social network - they know how to quickly lose weight with the help of thought. There are likely to be like-minded people in the nearby park - nowadays outdoor yoga is as popular as Nordic walking.
Boost your metabolism
Decreased metabolism interferes with keeping fit with age. Every 10 years in an adult, it slows down by 2%. The rate at which the body burns calories can be increased. How to lose weight without dieting? Speed up your metabolism.
Ways to boost your metabolism:
- Build muscle mass;
- Establish a sleep pattern - with a lack of sleep, metabolism worsens;
- Adjust the meal schedule;
- There is bitter chocolate;
- Drink more water
- Try to visit the sauna, bathhouse, thermae;
- Use aromatherapy;
- Riding a bike - Cardio training increases the speed of metabolic processes.
Weight loss pills
If no method of losing weight works, you can resort to using pills, teas or dietary supplements. You should not get carried away with this, since any medications in violation of the rules of admission can harm your health.
Diuretics can be used with caution, as well as herbal diuretics or herbal preparations with lemon balm, lingonberry leaf, chamomile, peppermint and willow tea.
Laxatives can be used to quickly lose weight, but remember that this is a one-time measure. This method of losing weight cannot be used all the time. This method is a good start in order to smoothly transition to proper nutrition.
Metabolic drugs can also help you lose weight. The drugs regulate the functioning of various systems in the body and should be used according to the instructions or on the recommendation of a doctor.
How to lose weight quickly will be prompted by a special system of teas and energy drinks that contribute to the normalization of metabolic processes. Herbal teas work similarly.