The main rules , how to lose weight effectively
The problem of weight loss is very relevant in today's world . There are many methods , diets , ways and means to lose excess weight. Many of them - extreme and dangerous to health.
Perhaps you 've tried to imagine some of the ways the loss of excess weight, but again came to the question of how to effectively lose weight in a healthy and secure this result , then there is no better again ?
If you want to effectively lose weight and not gain - fold , recruit , lose weight , then choose for themselves the best and most effective way to lose weight : the right weight loss in a healthy way .
So, what are the main rules of how to lose weight effectively?
1. To effectively lose weight , lose weight slowly fold .
Lose no more than 1 kg per week ( the maximum allowable amount ) ! If you're determined to lose weight effectively for themselves , lose weight slowly - 3-4 kg per month. No strict diets and special tablets !
Do not be depressing slow pace . But it is reliable and the result is stable. You do not hurt your health , especially if you are very overweight .
Do not rush to lose weight ! It is clear that sometimes well, just oh really need to lose weight quickly. Perhaps, then, will come to the rescue and " extreme " dieting, which in most cases, the weight will come back again. Therefore, to effectively correct weight loss try to trim the auspicious moment in my life.
Hence ... the second rule :
2 . If you want to lose weight effectively , take a firm decision for yourself .
If you really decide for yourself to lose weight effectively , approach this issue very seriously , and no one and nothing let myself knock off the chosen path (especially do not succumb to the entreaties of their own to eat something delicious , but nutritious ) .
Select a favorable time for yourself , positive tune and depart not from its goal. Even if you are very overweight , you can lose important - do not hurry up and believe in success . On the same day , when you're determined to lose weight effectively , after reading feel as if already dropped a few pounds.
People with very overweight , elderly or with health problems constantly recommend to consult with a doctor in the process of losing weight.
You took a firm decision to start your beautiful process of parting with overweight ? Excellent !
And yet ...
Recall a few simple tips for those who want to lose weight and maintain a new form :
Do not eat after 18 hours ( if you are very hungry , you can drink a small glass of low-fat yogurt before going to bed ) .
Eat only natural and fresh products . Semi-finished and no substitutes !
Drink 1.5-2 liters of water a day. It is water and not tea, coffee, drinks , etc.
Consistently exclude from your diet bakery from premium flour , cakes , pastries ; refined sugar ; foods containing saturated fats ( fatty meats , lard, fatty dairy products) and trans fats ( margarine, its a lot of different sweet pastries and cakes ) .
Include in your diet more fresh fruits , vegetables and freshly prepared juices.
Once a week to arrange a fasting day or a day diet , which there are many .
You can arrange a " hungry" day 1-2 times a month , using only water. Such a day is useful for removing toxins from the body.
Sleep 7-8 hours a day . It is essential for normal metabolism.
Move more and breathe in the fresh air!
For more stimulus post in a conspicuous place celebrity photos that despite the elderly age, looks very slim , sports , etc. (eg , Madonna or someone you like ) (this point - on request :-D).
Go back to the main rules of effective weight loss .
3 . Combine a healthy diet and exercise for weight loss.
Healthy Diet - this diet that restricts the diet to certain foods , but at the same time includes all the macro -and micronutrients necessary for the body (read more How to make a healthy diet ) .
Training must be present in the weight loss program for weight loss in the process you dropped it at the expense of fat, and not due to the muscles . This is unacceptable in the right weight loss . Need to lose excess fat , this is just an exercise for weight loss help .
Choose the suitable level of intensity , you can start with a simple and gradually increase the load . Physical exercise combined with a healthy diet give stunning effect (read more How to start training for weight loss : 7 Steps to Success ) !
4 . Compose your individual weight loss program and follow it .
Of course , you can use ready-made programs, but to really lose weight effectively , it is better to make your program. It is not difficult, and we teach you how to do it.
Thus,
Effective weight loss program consists of the following items :
1. Figure out exactly what should be its normal , or even better - your ideal weight .
It is necessary to know how many pounds should lose weight and for how long. Given the principle of slow weight loss is not more than 1 kg per week , you can accurately calculate the period of losing the extra pounds.
Use to determine the normal / ideal weight special formulas , such as Broca's formula , which takes into account weight, height, age, gender and body type. This can also help special calculators : calories , body mass index , ideal weight , etc. ( read more How to determine your normal weight ) .
2 . Expect your daily requirement of calories.
This point is most important. Number of calories needed per day , calculate the formula or using a calculator . It is important that the daily rate of calorie intake should not be less than 1200 kcal per day , consuming less dangerous to health.
On the basis of daily calories , learn the amount of proteins , fats and carbohydrates needed for a healthy diet ( formula or using a calculator ) ( read more How to calculate calories for a healthy diet ) .
3 . Prepare their individual healthy diet.
Knowing how much you need to consume calories , proteins, fats and carbohydrates wisely choose healthy foods , because of their calorie content, and make up a menu for the week ( read more most useful products for weight loss and menu for one day for a healthy diet ) .
Perhaps , at first it will be unusual constantly count calories of foods that you eat, but soon it will become a habit and you will even be able to determine by eye in calories (but better accurate count ) .
4 . Begin perform simple workout.
Approximately 1-1.5 weeks after the start of effective weight loss program start to do exercise for weight loss. Of course , you can start training at once, it depends on your mental attitude .
This program looks like in practice? Read My effective weight loss program .
These are the basics correct weight loss . Follow these basic rules and you are guaranteed success !
These seafood are rich in zinc and iron , necessary for the production of energy by the body , as well as proteins with a low fat content . More energy in the body - more strength classes at the gym!
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