Losing weight without stress and harm to health is real.You just need to know how to do this and adhere to certain rules.It is about them that will be discussed.
In order for the process of losing weight to go as comfortable and safe for the body, it is necessary to previously balance the psycho-emotional state and conduct preparation.
For this you need:
- 2 weeks before the start of losing weight, start a course of soothing herbal teas and anti-stress natural essential oils (these can be: lavender, ylang-ylang, tangerine, 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 weight is 84 kg, I want - 54 kg.Difference: 84-54 = 30 kg
- Start keeping 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 about them below).
Calculate, based on weight loss standards (3-4 kg per month), a period for weight loss.For example, it is necessary to lose weight by 30 kg. Period = 30/3 = 10 months
Why can't you lose weight if you eat so little
The first thing to do is to understand what, in fact, you can get better.Because often people do not really understand what is the cause of their excess weight.And most often, without understanding this issue, they refer to a special constitution, wide bone, heredity, hormones, etc.
I will give only some of the possible reasons:
- The unconscious eaten of the "extra" calories.
- Eating spicy foods.
- Eating meals are not from hunger, but from boredom.
- Snacks "For the company".
- Overeating and stretched stomach.
- Stressing stress and troubles.
- Late meals / snacks / tea drinking.
- The use of hard diets and starvation.
- Not compliance with the "plates of the plate."
- Not compliance with the proportions of calories consumed during the day.
- The transition to dietary and lean nutrition.
- The exclusion from the menu of the usual products without introducing alternatives into the diet.
- Preparation of dishes "by eye" (without weighing the ingredients and calculation of calories).
- Eating for foods that do not correspond to the food type.
- Eating for loved ones.
- Eating a large amount of sugar.
- Stocking products for the future.
- Lack of daily weight control.
- Lack of food diary.
- The lack of pure water in the daily diet.
Let's analyze each of the possible reasons for gaining excess weight, at the same time I will tell you what to do with it orWhat is not necessary to do to lose weight.
1. The unconscious eaten of the "extra" calories.
The most common reason for this is ignorance of the real calorie content of products.Many people believe that fruits, vegetables, juices, dairy products are not at all high -calorie foods.This is a delusion.Also, the calorie content most often turn out to be: oil, nuts, dried fruits, cereals and pasta.
For example,
1 teaspoon of vegetable oil contains 45 kcal, the dining room - 135 kcal.
100 gr.cucumbers - 13.5 kcal,
100 gr.tomatoes - 20.61 kcal.
So it turns out that the usual portion (300 gr) is a harmless salad with tomatoes and cucumbers on average of 320-400 kcal.
1 cup (250 ml) of kefir - 148 kcal;
1 cup of drinking yogurt without additives - 230 kcal;
1 medium size apple (approximately 230 gr.) - 120 kcal;
1 medium sizes of banana (approximately 140 gr. Without a peel) - 125 kcal;
1 tsphoney - 15.2 kcal;
1 tspsugar - 19 kcal;
1 tbsp.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.raspberries - 53 kcal;
100 grams of nuts (almonds, walnuts, hazelnuts, etc.) - an average of 645 kcal;
100 gr.dried fruits (dates, prunes, 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 it works with the example of the menu of one day without harmful products.
Breakfast
Milk oatmeal without sugar and honey - 1 small portion (approximately 200 gr. Ready dishes) - 530 kcal
Coffee with milk without sugar (for example Latte) - 300 ml - 150 kcal
2 small sweets (for example, from 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 -fat soup (approximately 300 ml of the finished dish) - 300 kcal
2 pieces of bread - 145 kcal
1 portion of salad (300 g.) From vegetables 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 nuts: pour nuts in the hand and clamp the brush into a fist so that all fingers fit tightly to each other and the nuts are not visible.For example, almond nuts in one handful are only 15 pieces.
Dinner
1 portion of pasta (approximately 150 g. Ready dish) with butter - 400 kcal
1 portion of fish steamed (150 gr.) - 300 kcal
1 portion of salad (300 g.) From vegetables 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
In just a day it turns out: 3575 kcal
And, note, this is without cakes, cakes, fatty meat, without 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, the norm of kcal per day on average is about 2000 kcal, for men 2400 kcal.
To start losing weight, it is enough for a woman to consume 1200 kcal per day, to maintain a form - 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. Diets of food are not from hunger, but from boredom.When it is boring and nothing to do, the brain is actively looking for than to fill the space of our activity.The easiest option is to go eat and/or sleep.And, accordingly, the feeling of hunger appears much more often than it could be.
4. Snacks "For the company".This situation does not always occur when a proposal to drink tea or sit in a cafe (chat).Although she, of course, has a place to be. There is that someone in your eyes begins to eat sweet or drink tea / juice / yogurt, etc.The brain reacts with lightning speed - we immediately have a desire to do the same (hands on the machine stretch to a mug or sweets).Most often, with this type of additional (not planned) calories, office workers face.
5. Overeating and stretched stomach.In 99% of cases in people suffering from excess weight, the stomach is highly stretched.It is usually stretched for years with a gradual increase in portions.And it is no longer possible to get enough of in small portions.If you think that the portions in restaurants are too small and often notice that you are not eaten by a standard set*, it is likely that your stomach is stretched.Because portions in general nutrition establishments are always strictly calculated and should be enough to get enough.
* 1 hot dish and salad, without dessert and hot drinks.
But there is good news, the stomach can be reduced (and without expensive and risky operations).
6. Stressing stress and troubles
In stressful situations, people tend to eat much more than usual.Many sin that they begin to pamper themselves with sweets - "this is just a small chocolate, you will think 100 grams of everything, nothing is wrong and useful for the brain."Most often, in the process of “seizing”, a person does not control the amounted to eat and easily eat a couple of kilograms of sweets in a day.
This is due to the fact that when eating sweets, we develop a hormone of happiness, but its action ends very quickly and the desire to eat something delicious appears again and again.
Stress sealing is not safe, both for psycho-emotional health (the cause of stress does not disappear and only intensifies), and for physical (extra pounds lead to obesity and various serious diseases).
7. Late meals / snacks / tea drinking.
The last meal per day should be no later than 4 hours before going to bed.Otherwise, everything eaten quickly turns into extra pounds.
8. The use of hard diets and starvation.
Fans of hard diets and various hungering often face the fact that they cannot cope with hunger for a long time.The same effect is observed with a sharp restriction in nutrition compared to the usual one.Our body is very wisely arranged, he perceives this kind of execution as severe stress and begins, firstly, to stock up in calories (to put off in supply of fat in the form of caterpillar elements on the hips and waist), secondly, to demand hormones of happiness (as soon as a hunger strike or a strict diet, we immediately want something sweet).
After the cessation of such bullying over the body, people back are gaining very quickly weight and most often even more than it was before the start of the diet.
9. Non -compliance with the "Plates Rules".
It can be:
- lack of greens 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 proportion of “plates” on the day should be observed:
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 - greens and vegetables in any form (except fried)
1/4 - a side dish of complex carbohydrates (cereals or paste - method of cooking Al dente)
1/4 - protein food
Dinner
3/4 - greens and not starchy vegetables in any form (except fried)
1/4 - protein food
This option is most suitable for men with a 1600 or 2000 kcal menu.
The second option (more acceptable for women, with menu 1200 kcal):
Breakfast
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 - a side dish of complex carbohydrates (cereals or paste - method of cooking Al dente)
1/4 - protein food
Dinner
1 - greens and not starchy vegetables in any form (except fried)
The third option (my beloved, at all without dinner):
Breakfast
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 - a side dish of complex carbohydrates (cereals or paste - method of cooking Al dente)
1/4 - protein food
10. Non -compliance with the proportions of calories consumed during the day.
Most often, people have most of the calories in the afternoon, but should be the other way around.Using an example of how this can happen, you can see in clause 1 - there is just a menu with a non -compliance with the proportions of the consumed calories.
What to do:
Regardless of the chosen number of calories per day (for weight loss / for weight maintenance / for men / for women), the proportions of calories during the day should be approximately the following:
Breakfast
45% calories from all consumption per day
Snack
7.5% calories from all consumption per day
Dinner
25% calories from all consumption per day
Snack
7.5% calories from all consumption per day
Dinner
15% calories from all consumption per day
For example, if you decide to adhere to a diet of 1200 kcal per day (the norm for women for weight loss), then it should turn out 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 a form (woman) and for weight loss (man), then the proportions should be approximately the following:
- Breakfast - 720 kcal
- Snack - 120 kcal
- Lunch - 400 kcal
- Snack - 120 kcal
- Dinner - 240 kcal
11. Transition to dietary and lean nutrition.
There is a myth that if the food is lean or dietary, then they are sure to lose weight.This is completely wrong.By lean nutrition, you need to understand only that the dishes are prepared from products that can be eaten during the church post, and not exclusively low -calorie products.
For example, very often in a lean menu are used:
- Walnuts - they are very high -calorie (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)
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 post:
100 gr.Fish - 200 kcal
100 gr.meat - 143 kcal
100 ml of milk - 42 kcal
100 gr.eggs - 155 kcal
100 gr.butter - 720 kcal
Therefore, it is not worth using the lean menu for losing weight, it will not help to achieve goals, and in moral and ethical terms - the church post is not for this.
As for the dietary products and dishes, the picture is about the same.At one time, special diets with certain product sets were developed (they could be faced with terms such as diet No. 5, diet No. 8, etc. - are most often used in medical institutions and sanatoriums).Usually such diets were prescribed in accordance with human diseases.And, accordingly, a dietary dish does not mean at all that it is low -calorie.
12. The exclusion from the menu of the usual products without the introduction of alternative into the diet.
It happens that a person decides to lose weight, studies his usual menu for harmfulness and calorie content.Further, 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 list of “prohibiting”.
This is a kind of hidden trap.Because, firstly, a real breakdown begins from the lack of fatty / salted / spicy / sweet food (a certain combination of fat, sugar and salt causes persistent addiction, just like cigarettes or alcohol).As a result, a breakdown occurs and much more or something of the forbidden is eaten.
Secondly, the body begins to experience stress from the absence of the components he needs.
The consequences of this experiment can be very different:
- hormonal failures,
- A sharp deterioration in the condition of the skin (excessive dryness / acne / peeling, etc.),
- hair loss (up to complete baldness),
- Problems with the gastrointestinal tract,
- mood swings
- depression,
- apathy,
- Weakening of immunity,
- Problems with the cardiovascular system, etc.
What to do:
For example, if you excluded cakes, cakes and chocolate, then you must introduce products that will replace them.But just not in the literal sense: there was some kind of dish in 1000 calories, we change to a dish from other ingredients also 1000 calories.
How to introduce alternative dishes / products:
Instead of a piece of a cake or a butter, there can be homemade sweets from nuts and dried fruits, and, of course, not in large quantities (2 sweets in the morning to raise the mood).In other words, we no longer eat buns, cakes, chocolate during the day, but we eat 2 sweets from dried fruits and/or nuts after breakfast.
They excluded fried potatoes, you need to introduce potatoes cooked steamed.
Excluded mayonnaise, you need to prepare home sauce (not to be confused with home mayonnaise), for example, yogurt + mustard + salt + greens + salty cucumber.
Pork fatty meat was removed from the diet, you need to replace it, for example, with a steam chicken breast and add olive oil to the diet.
Rafinated oil was removed, be sure to introduce unrefined, but in reasonable quantities (taking into account calories).
Excluded fatty foods, add unrefined olive oil, natural olives without staining, avocados and nuts to the diet.
And so on.
13. Cooking "by eye" (without weighing the ingredients and calculation of calories).
If you do not weigh and measure products in the process of preparation with measuring devices, it turns out to be impossible to determine the number of calories in a portion.This 100% leads to eating extra calories and, accordingly, weight gain.
Believe me, it is very difficult to “define” “by eye”.If for the sake of the experiment, weigh exactly 60 grams of any cereal or any pasta (just so much can be eaten on a day with a menu of 1200 kcal), then you will immediately understand that “by eye” you would never have cooked yourself (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 only measure it (!) With a teaspoon.I am sure you will be extremely surprised how many teaspoons are usually poured with you to prepare a dish.
Exactly also happens with all other products.
14. Eating foods that do not correspond to the food type.
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 fantasy, but a scientifically proven fact (back in 1994, large -scale research was conducted, invented, patented and successfully applied to this day a whole weight correction system).The perception of aromas of 100% natural essential oils is a science proven and justified by scientists in the last century.Our preferences and denials (like / do not like) are a kind of language that oil is spoken with us.
To determine, we will need one drop of 100% natural essential vanilla oils and grapefruit.With closed eyes we determine the most pleasant aroma, and voila, you can already determine what you need to exclude from your diet in order to lose weight and, most importantly, later always remain in good shape.
If in the preference of a grapefruit, then it is necessary to exclude:
Highly fat desserts, fatty meat, smoked meats, sausages, semi -finished products, fat dairy products.
If Vanil is preferred, exclude:
Simple carbohydrates (sugar, starch, white bread, sweets, potatoes).
An important point: this test can only be drawn with high -quality and natural oils (chemical "copies", alas, do not know how to speak the language of oils).How not to make a mistake with the choice of natural oil is a separate topic, and we will definitely dwell on it in more detail, and now a small hint is for you: Vanilla oil has a thick black pasta consistency and with a characteristic aroma (exactly like that of the vanillas, which we are accustomed to use in baking), and its cost on the global market starts from $ 15 per 1 ml.
15. Eating for loved ones.
Moms most often sin by this, they begin to eat up after their children.It would seem that she finished a couple of spoons of porridge or some fruit puree, what's here.But here lies the root of the problem, in each spoon there are calories (sometimes quite decent) that do not fall into general calculation.And if for the growing body of the baby so much is only good, then for a mother - this is immediately an increase in weight.
What to do:
The first option is not to eat at all (throw the remains).
The second (more complex) is to calculate the calorie content of the remaining food, even if it is only one spoon, and reduce your planned meals for the day for this number of calories.
16. Stocking products for the future.
The thing is that when a large number of products and sweets are at home, immediately the temptation to eat an extra piece or additional candy increases at times.Another moment when something was bought with a margin and begins to disappear - in most cases, people begin to “save” (eat faster) 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 need to carefully study the remains of the available products and their expiration date.Try to buy products exactly in the amount that is necessary (with the exception of long -term stored, for example, cereals and oil).Now in almost all supermarkets there is the opportunity to weigh products - it is very convenient not to purchase excess.The second option is to purchase products in the market and ask for weighing the required amount.When purchasing products, you should also pay attention to the expiration dates so that nothing will deteriorate in a week.
17. Eating a large amount of sugar.
About the dangers of sugar, I highly recommend watching the movie "Sugar".
18, 19, 20. Lack of daily control of weight and food diary, neglect of pure water in the daily menu.
Example menu for a week
To lose weight at home, without damaging your health, you must adhere to a balanced diet.Below is an example of the menu with light dishes that will help you in quick weight loss:
Before each meal, you need to drink 1 cup of pure water.
Monday
Breakfast:Cottage cheese casserole, fruits, Latte coffee.
Snack:almond.
Dinner:Ground beef with grilled, salad of salad and vegetable leaves.
Snack:dried apricots.
Dinner:stewed vegetables, salad made of greens and vegetables.
Tuesday
Breakfast:Yogurt with berries and almonds, Latte coffee.
Snack:apple.
Dinner:Morish soup with Adyghe cheese, 2 pieces of bread, a salad of vegetables and herbs.
Snack:dates.
Dinner:Vegetable Curry.
Wednesday
Breakfast:Fold porridge with pumpkin, tea.
Snack:walnut.
Dinner:Pasta with spinach sauce.
Snack:Bulgarian pepper.
Dinner:Salad from vegetables and herbs.
Thursday
Breakfast:Eggs with asparagus, tea.
Snack:banana.
Dinner:Chicken breast with buckwheat, salad of greens and vegetables.
Snack:prunes.
Dinner:Grill vegetables (eggplant, tsukini, tomatoes, Bulgarian style pepper).
Friday
Breakfast:Hercules milk porridge with pear, coffee American.
Snack:hazelnut.
Dinner:Rice with mushrooms, a salad of vegetables and herbs.
Snack:tomatoes.
Dinner:Grill pumpkin with Provencal herbs, a salad of vegetables m of greenery.
Saturday
Breakfast:Curd dessert with yogurt and fruits, coffee Latte.
Snack:mandarin.
Dinner:Fish soup with potatoes, 2 pieces of bread, a salad of vegetables and herbs.
Snack:carrot.
Dinner:Steam vegetables (eggplant, tsukini, tomatoes, Bulgarian sweet pepper).
Sunday
Breakfast:Sands with avocados and strawberries, tea.
Snack:Cedar nut.
Dinner:Pasta al dente, salad of vegetables, herbs and avocados.
Snack:Fresh cucumber.
Dinner:Spinach salad, beets and strawberries.
Next, you need to analyze your food diary in 2 weeks, identify exactly your reasons for the appearance of extra pounds (it is not necessary that you will have all 20 positions, most likely in some points you will clearly recognize yourself, and in some).This is not so simple, but try to be as honest and objective as possible.
After we figured out the causes of excess weight, you need to gradually begin to introduce all the recommendations into your life (written above).
What are we doing in parallel:
- We begin to use adaptogens essential oils (oils that help 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 sodo-salt baths for weight loss.
- Add physical activity.
Physical activity
If there was no physical activity before that, then it is worth starting with a small amount of time (10 minutes), gradually increase the load and duration of classes.At the same time, classes should be regular (at least 3 times a week).
It is very important to find for yourself the physical load that will give pleasure.
It can be:
- walking on foot
- swimming,
- dancing,
- Scandinavian walking,
- yoga,
- Pilates,
- Streiching,
- Gymnastics for a healthy back,
- running
- cycling,
- Aqua Aerobics.