Effective weight loss
Effective weight loss involves two options weight loss:
1. Getting rid of excess weight and improve the overall condition of the body for a long time. Effective methods of weight loss, in this case:
- healthy lifestyle;
- balanced diet;
- Dosage regular exercise.
2. Reset significant number of extra kilos in a short time. For such an effective weight loss are commonly used:
- Tight low-calorie diets.
Overweight is accumulated in the body for a long period, and if a few extra kilograms does not cause much discomfort, with the further addition of the weight increases the strain on all organs and systems, general health deteriorates, there are problems of a psychological nature. It is necessary to define what effective methods of losing weight should be chosen to solve the problem.
At first glance, it is preferable to lose weight quickly. Choose a suitable diet and in a short time, severely restricted diet, to find former harmony. In this case, that's what happens - a sharp dump of weight due to malnutrition, causes the body to go into power save mode by reducing the rate of metabolism. Consequently, at the end of the diet, once restored the usual mode of food, thrown weight rapidly returns. And because the metabolism is slowed down, typed regular extra kilos. That is why it is considered that the general formula for all diets fast effective weight loss - "minus ten, fifteen plus", the so-called "yo-yo effect."
Almost all methods of effective weight loss in a short time have a lot of contraindications and adverse effect on the health and general well-being. Although many had to use them to lose a few extra kilos, correct figure before significant life events (birthday, wedding, a trip to the spa, etc.).
With reasonable approach to the problem of excess weight for effective weight loss should not be oriented on short-term results from the short-lived severe restrictions, and a radical change not only in style and eating habits, and lifestyle in general.
Effective weight loss at home
Do effective weight loss at home - easily doable task. Compliance with the rules of supply and modes of physical activity over time, not only will shape the figure, to establish family life, but also significantly improve health.
The most significant component of effective weight loss at home - a varied and balanced diet, which includes:
- Proper protein - lean meats, poultry, beans, low-fat milk and milk products;
- Useful fats - fatty fish that contain omega-acids, vegetable oils, especially olive oil, and linseed oil, butter, low fat content;
- Complex carbohydrates - whole grain or bran bread, oatmeal, brown rice, a variety of fruits and berries, dried fruit, natural honey;
- The optimal ratio of proteins, fats, carbohydrates - BZHU balance. It was found that in the daily ration should come next calories - 45-65% from carbohydrates, 20-35% from fat, 10-35% from protein. For those who want to lose weight should adhere to the ratio BZHU 30-20-50;
- Vitamins in sufficient quantities - lots of fruits, vegetables, preferably raw, beef liver, nuts;
- Products that help cleanse the body and stimulate weight loss - ginger, garlic, white wine, balsamic vinegar;
- Clean drinking water, not less than 1.5-2.0 liters per day, it is desirable to drink a glass of water within 15-20 minutes before mealtime.
All the food that falls on the table, for effective weight loss should be healthy. It should abandon the intermediates and products of industrial manufacture, since a high content of preservatives, emulsifiers, trans, flavorings, flavor enhancers and other harmful chemicals. No crackers, chips, eating fast food (fast food), sweet and fizzy drinks, juices from the package.
Dishes must be prepared from fresh natural products are better to purchase in the market or in special departments supermarketov.Kak possible dosalivat food, in extreme cases, to use iodized salt or sea. The body needs the amount of salt is already contained in the products, and the surplus in the body retains water, preventing its purification, increases swelling and slows down the process of losing weight.
An important moment of effective weight loss - the correct diet. It is desirable to have at the same time, at least 4-5 times a day, in small portions. Supper not later than seven o'clock in the evening, or at least four hours before bedtime.
Physical exercise for effective weight loss
Regular exercise and physical activity are required dosage in effective weight loss to increase energy consumption, strengthening muscle tone, improve blood circulation and healing the body.
Daily performance of the following simple set of exercises as the morning or evening charging accelerate discharge weight and improve overall physical condition:
- Raise your hands through the sides up, stretch and bend in the chest, rising on his toes. Dropping to a full foot, hand over hand down;
- One hand on the waist, his other hand raised above his head, to perform community. Change hand;
- Hands on the waist, rise on tiptoes, to perform ankle circles to the left and right sides alternately;
- Feet shoulder width apart, hands on his belt, circular movements at the waist to the right and to the left;
- Feet shoulder width apart, hands on his belt, behind the left foot to the left, lean to her right arm above her head pulled to the left parallel to the floor. Repeat to the other side.
Also for effective weight loss will be useful:
- Legs together, arms down, lifting hands up with alternate legs back stroke;
- Feet shoulder width apart, hands on his belt, rotate the torso to the left with a stroke right hand to the left side, and vice versa;
- Hands in front of you at chest height, feet shoulder width apart, a swing to the opposite hand, toes touch the fingers;
- Legs together, arms along the body, squats with hands outstretched to alternate squats when hands touch the floor;
- Feet together, four jump on two feet, two jumps on the right and on the left leg.
At first, you can do all the exercises 2-4 times, gradually increasing the load. Optimally perform each exercise 8-10 times, until you feel a pleasant fatigue.
Effective weight loss is possible only when a desire to look good and feel good is greater than the desire to eat delicious and plentiful, and move as little as possible.