Losing weight without stress and health damage is real.You just need to know how to do this and adhere to certain rules.These are those who will be discussed.
In order for the process of losing weight to be so comfortable and safe for the body, it is necessary to previously balance the psycho -emotional state and the preparation of behavior.
For this you need:
- 2 weeks before the beginning of losing weight, begins a Tés de Testing and ESSENTIAL ANTI-STRESS ESSENTIAL OILS (these can be: Lavender, Ylang-Ilang, Mandin, Vanilla, etc.).
Determine the body mass index (ITM).It is calculated by the formula:
ITM = m/(p*r)
Where
M - weight, kg
19-24 - Standard
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.
- Establish a clear objective for me: how much I want to weigh.
- Calculate the difference between the real and desired weight.For example, now the weight is 84 kg, I want - 54 kg.Difference: 84-54 = 30 kg
- Start maintaining 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 on them below).
Calculate, according to weight loss standards (3-4 kg per month), a period for weight loss.For example, it is necessary to lose weight in 30 kg.Period = 30/3 = 10 months
Why can't you lose weight if you eat so little?
The first thing to do is understand what, in fact, can improve.Because people often do not understand what the cause of their excess weight is.And most of the time, without understanding this problem, they refer to a special constitution, wide bone, inheritance, hormones, etc.
I will only give some of the possible reasons:
- The unconscious of "extra" calories.
- Eat spicy foods.
- Eating meals are not hungry, but of boredom.
- Skistry "for the company".
- Eating in excess and stomach stomach.
- Stressing stress and problems.
- Late meals / sandwiches / drink tea.
- The use of hard and hungry diets.
- Not complying with the "plaques of the plate".
- Not the fulfillment of the proportions of calories consumed during the day.
- The transition to dietary and lean nutrition.
- The exclusion of the menu of the usual products without introducing alternatives in the diet.
- Preparation of "eyes" dishes (without weighing the ingredients and calculation of calories).
- Eating for food that does not correspond to the type of food.
- Eat for your loved ones.
- Eat a lot of sugar.
- Storage 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 to obtain excess weight, at the same time I will tell you what to do with it orWhat is not necessary to lose weight.
1. The unconscious eaten of "extra" calories.
The most common reason for this is the ignorance of the real content of the products.Many people believe that fruits, vegetables, juices, dairy products are not high -qualification foods.This is an illusion.In addition, calorie content often turns out to be: oil, nuts, dried fruits, cereals and paste.
For example,
1 teaspoon of vegetable oil contains 45 kcal, the dining room - 135 kcal.
100 gr.Pepinos - 13.5 kcal,
100 gr.Tomatoes - 20.61 kcal.
Therefore, 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 yogurt to drink without additives - 230 kcal;
1 medium size apple (approximately 230 gr.) - 120 kcal;
1 medium sizes of banana (approximately 140 gr. Without peel) - 125 kcal;
1 teaspoon of honey - 15.2 kcal;
1 teaspoon of 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.raspberries - 53 kcal;
100 grams of nuts (almonds, nuts, hazelnuts, etc.) - an average of 645 kcal;
100 gr.Dry fruits (dates, circuing plums, dry apricot, cherries, etc.) - an average of 300 kcal;
300 ml of coffee without sugar milk - 150 kcal.
Now let's see how it works with the example of the one -day menu without harmful products.
Breakfast
Milk without sugar and honey - 1 small portion (approximately 200 gr. Ready plates) - 530 kcal
Coffee without sugar milk (for example, coffee with milk) - 300 ml - 150 kcal
2 small sweets (for example, nuts and dried fruits) - 100 kcal
Total: 780 kcal
Sandwich
1 small sandwich with Adyghe cheese - 250 kcal
Sugar and honey tea - 5 kcal
Total: 255 kcal
Dinner
1 portion of low fat soup (approximately 300 ml of the finished plate) - 300 kcal
2 pieces of bread - 145 kcal
1 salad portion (300 g.) Of vegetable vegetables - 400 kcal
Sugar and honey tea - 5 kcal
Total: 850 kcal
Sandwich
2 handfuls of nuts (30 g.) - 195 kcal
How to measure a handful of nuts: pour nuts in your hand and hold the brush in a fist so that all fingers firmly adjust and nuts are not visible.For example, almond nuts in a handful are only 15 pieces.
Dinner
1 Pasta portion (approximately 150 g. Ready dish) with butter - 400 kcal
1 Steamed fish portion (150 gr.) - 300 kcal
1 salad portion (300 g.) Of vegetable vegetables - 400 kcal
Sugar and honey tea - 5 kcal
Total: 1105 kcal
Sandwich
1 cup (250 ml) kefir - 150 kcal
2 medium apples - 240 kcal
Total: 390 kcal
In just one day it is: 3575 kcal
And, keep in mind that this is without cakes, cakes, fat meat, without fried dishes in a large amount of oil and even sugar or honey.It is impossible to lose weight with such a menu.
(!) For a woman, Kcal's standard per day on average is approximately 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. Eat spicy food(Seasoned with garlic, burning pepper, onion, etc.).Acute foods cause appetite and stimulates it to eat more.
3. Food diets are not hunger, but boredom.When it is boring and it is nothing to do, the brain is actively looking for the space of our activity.The easiest option is to eat and/or sleep.And, consequently, hunger feeling seems much more often than it could be.
4. Snacks "for the company".This situation does not always happen when a proposal to drink tea or sit in a coffee (chat).Although she, of course, has a place to be.There is someone in their eyes to eat sweet or drink tea / juice / yogurt, etc.The brain reacts with the speed of lightning: we immediately have the desire to do the same (the hands in the machine are stretched to a cup or sweets).Very often, with this type of additional (unplanned) calories, office workers face.
5. Excessive and stretched comedy.In 99% of cases in people suffering from excess weight, the stomach is very stretched.Usually, it stretches for years with a gradual increase in portions.And it is no longer possible to get enough in small portions.If you believe that portions in restaurants are too small and often notice that you do not eat a standard set*, your stomach is likely to be stretched.Because portions in general nutritional establishments are always strictly calculated and should be enough to obtain 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 problems
In stressful situations, people tend to eat much more than usual.Many sin that begin to mimic with sweets: "This is just a small chocolate, you will think 100 grams of everything, nothing is bad and useful for the brain."Most of the time, in the "grab" process, a person does not control the amount of eating and eating a couple of kilograms of sweets in one day.
This is due to the fact that by 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 seal is not safe, both for psycho -emotional health (the cause of stress does not disappear and only intensifies), as well as for the physicist (additional pounds lead to obesity and several serious diseases).
7. Late meals / snacks / drink tea.
The last meal per day should not be later 4 hours before bedtime.Otherwise, everything eaten quickly becomes extra pounds.
8. The use of hard and hunger diets.
Fans of hard diets and several hunger often face the fact that they cannot face hunger for a long time.The same effect is observed with an acute restriction on nutrition compared to the usual.Our body is organized very wisely, perceives this type of execution as severe stress and begins, in the first place, to stock up on calories (to postpone in the supply of fat in the form of a caterpillar in the hips in the hips and the 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 intimidation on the body, people back are gaining a very fast weight and often even more than it was before the beginning of the diet.
9. Not complement with "plates rules".
Could be:
- lack of vegetables;
- A large amount of fat, flour, meat;
- Lack of protein foods (meat, fish, cheese, etc.);
- It does not complement the proportions of the "plates".
Ideally, the following proportion of "plates" must be observed in the day:
Breakfast
1/2 - Proteic food
1/2 - Complex carbohydrates
They are only acceptable complex carbohydrates or only protein foods.For example, it can be porridge or cottage cheese with sour cream.
Dinner
1/2 - green and vegetables in any form (except fried)
1/4 - a complex carbohydrate garnish (cereals or paste - Dente cooking method)
1/4 - Proteic food
Dinner
3/4 - green and not vegetables with starch in any way (except fried)
1/4 - Proteic food
This option is more suitable for men with a Kcal 1600 or 2000 menu.
The second option (more acceptable for women, with 1200 kcal menu):
Breakfast
1/4 - Proteic food
1/4 - fruits, vegetables, herbs
1/2 - Complex carbohydrates
Dinner
1/2 - green and vegetables in any form (except fried)
1/4 - a complex carbohydrate garnish (cereals or paste - Dente cooking method)
1/4 - Proteic food
Dinner
1 - Green and not vegetables with starch in any way (except fried)
The third option (my beloved, at all without dinner):
Breakfast
1/2 - Proteic food
1/4 - fruits, vegetables, herbs
1/4 - Complex carbohydrates
Dinner
1/2 - green and vegetables in any form (except fried)
1/4 - a complex carbohydrate garnish (cereals or paste - Dente cooking method)
1/4 - Proteic food
10. No compensation with the proportions of calories consumed during the day.
Most of the time, people have most calories in the afternoon, but they should be the other way around.Using an example of how this can happen, you can see in clause 1: There is only one menu with a nocribido with the proportions of the calories consumed.
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 must be approximately the following:
Breakfast
45% calories of all consumption per day
Sandwich
7.5% calories of all consumption per day
Dinner
25% calories of all consumption per day
Sandwich
7.5% calories of all consumption per day
Dinner
15% calories of all consumption per day
For example, if you decide to adhere to a diet of 1200 kcal per day (the standard for women for weight loss), then something like this should be:
- 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 must be approximately the following:
- Breakfast - 720 kcal
- Appetizers - 120 kcal
- Lunch - 400 kcal
- Appetizers - 120 kcal
- Dinner - 240 kcal
11. Transition to dietary and lean nutrition.
There is a myth that if the food is thin or dietary, then they will surely lose weight.This is completely bad.Due to lean nutrition, you should only understand that the dishes are prepared from products that can be eaten during the church post, and not exclusively low rating products.
For example, they are used very often in a lean menu:
- Nuts - are very high (100 g. - 645 kcal),
- Dry 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)
In certain days, it is allowed to use vegetable oil, it also has a large amount of calories (100 ml - 900 kcal).
As a comparison, I will give the calorie content of certain products that are prohibited during the publication:
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 to lose weight, it will not help achieve objectives, and in moral and ethical terms, the publication of the Church is not for this.
As for dietary products and dishes, the image is almost the same.At one point, special diets were developed with certain products sets (they could face terms such as diet No. 5, diet No. 8, etc., are used more frequently in medical and sanitarium institutions).In general, such diets were prescribed according to human diseases.And, consequently, a dietary dish does not mean at all that it is under calm.
12. The exclusion of the menu of the usual products without the introduction of alternative to the diet.
It happens that a person decides to lose weight, studies their usual menu to detect damage and calorie content.In addition, it excludes more than half of the usual products / dishes of the diet and continues to eat only those products that are not included in the "prohibition" list.
This is a kind of hidden trap.Because, in the first place, a real breakdown begins with the lack of fat / output / spicy / sweet food (a certain combination of fat, sugar and salt cause persistent addiction, as well as cigarettes or alcohol).As a result, there is a breakdown and eats much more or something forbidden.
Second, the body begins to experience stress due to the absence of the components it needs.
The consequences of this experiment can be very different:
- hormonal failures,
- A strong deterioration in the condition of the skin (excessive dry / acne / peeled, etc.),
- hair loss (to complete baldness),
- Problems with gastrointestinal tract,
- Humor swings
- depression,
- apathy,
- Weakening of immunity,
- Problems with the cardiovascular system, etc.
To do:
For example, if you excluded cakes, cakes and chocolate, you must introduce products that will replace them.But not in the literal sense: there was some type of dish in 1000 calories, we changed to a dish of other ingredients also 1000 calories.
How to introduce alternative dishes / products:
Instead of a piece of cake or butter, there may be homemade sweets of 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 dried fruits and/or nuts after breakfast.
They excluded fries, you must introduce steamed potatoes.
Excluded mayonnaise, you must prepare domestic sauce (not be confused with the mayonnaise of the home), for example, yogurt + mustard + salt + greens + salted cucumber.
Pork fat was removed from the diet, must replace it, for example, with a steam chicken breast and add olive oil to the diet.
The raffined oil was removed, be sure to introduce non -refined, but in reasonable quantities (taking into account the calories).
The excluded fatty foods, add unrefined olive oil, natural olives without spots, avocados and nuts to the diet.
Etc.
13. Cook "in the eyes" (without weighing the ingredients and the calculation of calories).
If it does not weigh and measures products in the preparation process with measurement devices, it is impossible to determine the number of calories in a portion.This 100% leads to additional calories and, consequently, weight gain.
Believe me, it is very difficult to "define" "in the eyes."If for the sake of the experiment, despite exactly 60 grams of cereal or pasta (you can only eat so much in a day with a 1200 kcal menu), then it will immediately understand that "in the eyes" I would never have cooked (100% its portion would be much more).The same applies to vegetable oil.Try to pour the usual amount of vegetable oil in the pan, but only mídalo (!) With a teaspoon.I am sure that it will be extremely surprised in 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 type of food.
One of the secrets of a thin figure lies in perception, what would you think?- Only two essential oils: grapefruit and vanilla (not being confused with the baking vanilla!).
And this is not fantasy, but a scientifically proven fact (in 1994, large -scale research was carried out, invented, patented and applied successfully until this day a full weight correction system).The perception of 100% natural essential oil aromas is a science proven and justified by scientists in the last century.Our preferences and denials (as / do not like) are a type of language that is spoken with oil with us.
To determine, we will need a drop of 100% natural essential vanilla oils.With the eyes closed we determine the more pleasant aroma and, ready, you can determine what you need to exclude from your diet to lose weight and, most importantly, later always remains 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 -ends, fat dairy products.
If vanil is preferred, it excludes:
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 ", unfortunately, 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 issue, and we will definitely stop in it in more detail, and now a small track is for you: vanilla oil has a consistency of black and thick paste and with a characteristic aroma (exactly like that of the vanillas, which we are willing to use in the oven), and its cost in the global market begins from $ 15 per ml.
15. Eat for loved ones.
Mothers often sin for this, they begin to eat after their children.It seems that she finished a couple of spoons of porridge or some puree of fruits, what is here.But here is the root of the problem, in each spoon there are calories (sometimes quite decent) that do not fall into the general calculation.And if the growing body of the baby is good, then for a mother, this is immediately a weight gain.
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 foods, even if it is only a spoon, and reduce your meals planned for the day for this number of calories.
16. Storage products for the future.
The point is that when a large number of products and sweets are at home, immediately the temptation to eat an additional piece or an additional candy increases sometimes.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, you eat much more than planned and necessary for weight loss.
To do:
Before going with a list to the store, you must carefully study the remains of the available products and their expiration date.Try to buy products exactly in the necessary amount (with the exception of long -term cereals and cereals).Now in almost all supermarkets there is the opportunity to weigh products: it is very convenient not to buy excess.The second option is to buy products in the market and request to weigh the required amount.When buying products, you should also pay attention to the expiration dates so that nothing deteriorates in a week.
17. Eating a lot of sugar.
On the dangers of sugar, I recommend watching the movie "Sugar".
18, 19, 20. Lack of daily weight control and food diary, negligence 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 lose weight:
Before each meal, you must drink 1 cup of pure water.
Monday
Breakfast:Casteluela, fruits, coffee with milk.
Sandwich:almond.
Dinner:Ground meat with grilled salad, salad and vegetable leaves.
Sandwich:Dry apracotes.
Dinner:Stewed vegetables, salad made of vegetables and vegetables.
Tuesday
Breakfast:Yogurt with berries and almonds, coffee with milk.
Sandwich:apple.
Dinner:Morish soup with Adyghe cheese, 2 pieces of bread, a vegetable and herbs salad.
Sandwich:dates.
Dinner:Vegetable curry.
Wednesday
Breakfast:Fold pumpkin pumpkin, tea.
Sandwich:nut.
Dinner:Pasta with spinach sauce.
Sandwich:Bulgarian pepper.
Dinner:Vegetable and herbal salad.
Thursday
Breakfast:Eggs with asparagus, tea.
Sandwich:banana.
Dinner:Chicken breast with sarracene wheat, vegetable and vegetable salad.
Sandwich:pruning
Dinner:Grill vegetables (eggplant, tsukini, tomatoes, Bulgarian style pepper).
Friday
Breakfast:Hercules Milk Gachas with pear, American coffee.
Sandwich:hazelnut.
Dinner:Rice with mushrooms, a vegetable and herbal salad.
Sandwich:tomatoes
Dinner:Pumpkin grid with provincial herbs, a vegetation m vegetation salad.
Saturday
Breakfast:Post of curd with yogurt and fruits, coffee with milk.
Sandwich:Mandarin.
Dinner:Fish soup with potatoes, 2 pieces of bread, a salad of vegetables and herbs.
Sandwich:carrot.
Dinner:Steam vegetables (eggplant, tsukini, tomatoes, bulgarian sweet pepper).
Sunday
Breakfast:Arenas with avocados and strawberries, tea.
Sandwich:Cedar nut.
Dinner:Dente pasta, vegetable salad, herbs and avocados.
Sandwich:Fresh brief.
Dinner:Spinach salad, beets and strawberries.
Next, you must analyze your food diary in 2 weeks, identify exactly your reasons for the appearance of additional pounds (it is not necessary to have the 20 positions, most likely at some points that will clearly recognize yourself and some).This is not so simple, but try to be as honest and objective as possible.
After discovering the causes of excess weight, you must gradually begin to introduce all recommendations in your life (previously written).
What are we doing in parallel?
- We begin to use essential adaptogen oils (oils that help adapt to any situation).It can be: lemon, grapefruit, bergamot, fir, cypress, thuja, fir, pine, etc.)
- We continue drinking herbal soothing rates.
- We begin the course of anti -celulite massage.
- We take Sodo-Salt baths to lose weight.
- 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 the classes.At the same time, classes must be regular (at least 3 times a week).
It is very important to find for itself the physical load that will give pleasure.
Could be:
- Walking on foot
- swim,
- dance,
- Scandinavian walk,
- yoga,
- Pilates,
- Streiching,
- Gymnastics for a healthy back,
- run
- cycling,
- Aqua aerobics.