Almost all methods of losing weight are based on reducing the calorie content of the diet. They can be mono diets, rational nutrition or simply days of fasting. There are also fat burning foods that help speed up the weight loss process. Do you want to know the most effective way to lose weight? Some of them are listed below.
Reasons to get fat
Extra pounds appear as a result of irrational eating: some nutrients come with excess food, others not enough, so the needs of the body are not met. Other reasons for weight gain:
- inheritance;
- binge eating;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain in women is noted during pregnancy and breastfeeding. A decrease in the level of female hormones, a slowdown in metabolism during menopause are also one of the reasons for weight gain in women. The causes of excess weight will help determine the dietician.
How to lose weight fast?
To lose weight fast at home, you need to calculate how many calories your body spends per day and reduce the amount of calories consumed with food by 10-20%. Tips for Quick Weight Loss:
- give up sugar;
- cook food in olive oil;
- drink green tea;
- perform a series of daily workouts;
- getting up from the table with a slight sense of hunger - satiety comes later;
- do not limit yourself to food, choose dishes with a rational ratio of proteins, fats, carbohydrates;
- pay attention not to weight, but to changes in parameters.
Strong weight loss is considered to be more than 5% in six months in the absence of lifestyle changes (nutrition, physical activity). A nutritionist will help you choose among the possible ways to lose weight what he does for you.
How to lose weight without diets?
Rational nutrition, the selection of food based on the number of calories and the ratio of proteins, fats, carbohydrates, the abandonment of bad habits and the adjustment of lifestyle will help to lose weight without diets. It is necessary to regularly perform physical exercises, choose types of active leisure activities (hiking, cycling). To lose weight without dieting, you need:
- drink more fluids;
- while you eat, do not let yourself be distracted by extraneous things;
- use small tools.
It is also important to avoid stress and get enough sleep. Lack of sleep releases large amounts of hormones that cause increased appetite (ghrelin, cortisol). Healthy sleep (7-9 hours) promotes the release of the hormone leptin, which suppresses hunger and is responsible for the feeling of satiety.
What should you eat to lose weight?
To lose weight without harm to health, it is recommended to eat often, but in small portions. Between meals, you can eat foods that help satisfy hunger:
- peanuts;
- legumes;
- apples and pears.
Chilli, vinegar, olive oil, added to main dishes, also contribute to rapid satiety. The weight loss diet includes green tea, grains, lean meat and fish, green vegetables and fresh fruit. Choose low calorie foods, balanced with protein, fat and carbohydrates to stay full and maintain a calorie deficit.
If you have chronic diseases, a doctor should come up with a diet. A diet for diabetes and other endocrine diseases is selected by an endocrinologist.
How many calories do you need per day to lose weight?
To lose weight, you need to consume fewer calories than your body spends every day. Daily calorie intake for an adult is calculated using the Mifflin-St formula. Jeor:
- for women: (10 x weight) + (6, 25 x height) - (5 x age) - 161;
- for men: (10 x weight) + (6, 25 x height) - (5 x age) + 5.
The results obtained must be multiplied by a factor of 1. 375. For women aged 25 with a weight of 60 kg, height 1. 6 m, the caloric norm is 1800 kcal, for men aged 25 with a weight of 80 kg, height 1, 8 m - 2480 kcal.
If you lead an active lifestyle, play sports to lose weight quickly and effectively, you can reduce the calorie content of the diet by 10%. For people who lead a sedentary lifestyle, it is recommended to consume 20% fewer calories than the body consumes per day.
How to lose weight during pregnancy?
Normally, during pregnancy, a woman gains about 10 kg (weight of the fetus, placenta, enlarged uterus, amniotic fluid, adipose tissue). With such weight gain, it is forbidden for women to exhaust themselves with diets - the gained kilograms will go away effortlessly in the first months after childbirth. Weight gain, which goes beyond the norm, can put a lot of stress on the body of the expectant mother (on the legs, on the spine), provoke excess weight in the fetus. To lose weight during pregnancy without harm to the baby, you need:
- eat in a rational and diversified way;
- exclude the use of fast food, pastries, carbonated drinks, pickled foods, pickles;
- eat often and in small portions;
- plan your last meal 3 hours before bedtime;
- drink enough water;
- lead an active lifestyle (daily walks).
During pregnancy, it is important not to limit the intake of vitamins and minerals. Among the essential micronutrients that must be ingested by a woman during the period of pregnancy are iodine, iron, calcium, folic acid, vitamin D.
How to lose weight after giving birth?
After childbirth, a woman's body is weakened, she needs time to restore resources. She is advised to plan a weight loss program when breastfeeding is established, the mother is getting enough sleep, feels comfortable and has no contraindications. Proper weight loss without harm to a woman and a baby does not happen quickly - this process can take up to a year.
In the first month after childbirth, you can do minor physical exercises only in the prone position, a little later - start warming up in a sitting position. Gentle sports activities (yoga, water aerobics, pilates) a woman can start 1-1, 5 months after natural childbirth and 1. 5-2 months after caesarean section. And only 4-5 months after the birth of a baby, a woman can start a full workout to lose weight after childbirth.
How to lose weight as a teenager?
In adolescence, the desire to lose weight can be caused not so much by extra pounds, but by the influence of social standards and dissatisfaction with appearance. Weight gain for no reason can be a symptom of endocrine diseases, so before going on a diet it is necessary to consult a nutritionist and endocrinologist.
Rules that will help a teenager lose weight:
- actively engage in sports, attend sections of interest (gymnastics, boxing, football, volleyball);
- while writing homework or playing on the computer, take breaks to warm up;
- do not skip main meals;
- adhere to a 1: 1: 4 ratio of proteins, fats, carbohydrates in the diet;
- eating steamed, boiled or stewed food;
- take fruits and vegetables as snacks;
- add more protein foods to the diet (eggs, milk, legumes), which satisfies hunger well;
- limit the use of carbonated drinks, focaccia, sweets.
For a teenager, the support of loved ones is extremely important - all family members are recommended to follow a healthy lifestyle and correct eating habits. Another important aspect is the organization of joint outdoor activities.
Why not lose weight with intermittent fasting?
Intermittent fasting involves dividing the day into two periods. During the first half of the day you can eat, the rest of the time you have to refrain from eating. There are several schemes: 13/11, 16/8, 18/6, 36/0 (the first number indicates the hours of food, the second - the hours of fasting).
During fasting, the body is stressed and begins to use its reserves of fats, proteins and carbohydrates. Weight loss on the first day of the diet occurs due to the burning of carbohydrates, later due to proteins and fats. Protein reserves are found in muscle tissue, if their quantity decreases the metabolism slows down. Fat deposits are burned last. Therefore, the best way to lose weight is to choose the right diet and exercise after consulting a nutritionist.
How to speed up the metabolism and lose weight?
Weight loss can be complicated by slow metabolism, caused by diseases of the gastrointestinal tract, endocrine pathologies and genetic predisposition. An endocrinologist and a nutritionist will help you lose hormonal weight.
To speed up your metabolism and lose weight, you need to follow the rules:
- do not skip breakfast, 40-50% of the daily diet should fall on the first meal;
- observe the drinking regime;
- eat more protein foods (eggs, legumes, nuts, meat), fiber, fresh fruits and vegetables;
- engage in aerobic exercises (running, swimming, cycling);
- eat small meals every 3-4 hours;
- refuse fatty foods;
- walk in the fresh air every day;
- rationally distribute the hours of work and rest (7-8 hours of sleep per day);
- reject bad habits.
It is necessary to include in the diet simple carbohydrates (cabbage, cereals, dried apricots, raisins), as well as foods rich in vitamin D (seafood, butter), iron (nuts, beef, seaweed, red fish), calcium (milk, cottage cheese, cabbage).