Almost everyone can keep the conversation when it comes to weight loss. Everyone will find something to say from my own experience. No matter how much you want to lose - two or twenty kilograms - the mechanism is the same.
Weight loss - a process that depends on many factors. Today, there are so many express fad diets and nutrition programs for quick weight loss, it's easy to get confused. Most of these programs promise amazing results but are often unable to perform at least part of the promise. Initially, you will quickly lose a few kilos, but then just as quickly gain it back plus a couple more. This is a very painful process that can make you completely abandon the effort to lose weight and reach your ideal size. The main thing you have to remember when trying to lose weight
How to lose weight - basic principles
- It is impossible to achieve this goal immediately. You have not gained weight for a couple of days, so it is quite natural that in order to get rid of it, you take time.
The first steps on the way to a slim figure of your dreams must be tiny
. Do not rush to radically change the way of life and diet
. Any radical changes are short-lived, because you can hardly a long time stay the strict regime
. Instead of having to completely abandon the usual food and fast, think about how effortlessly and victims will be able to cut calories
. This does not mean you have to find a rigid diet restricted to 1200 calories and starve yourself
. Suffice it to one day a week to change the usual menu to include a useful low-calorie foods
. For example, on Wednesday, replace the standard sandwich with cheese and sausage for breakfast fresh salad with tomatoes
. Or eat red meat more than twice a week
. In addition, you can start to cook in olive oil - it's very useful and contains few calories
. These small changes will not give you much discomfort and help to begin to change the eating habits
. No wonder they say that the most effective diet - one that you can observe the whole life
Changing attitudes to nutrition - that's a good strategy to lose weight. Minor changes in diet can help you maintain a sense of satisfaction from eating and at the same time reduce the consumption of fat and calorie intake. In the first weeks of weight loss programs just focus on these small changes. Every day should start with a healthy breakfast. Breakfast - is the most important meal, it provides the body with energy for the whole day and starts the metabolism. Statistics show that those who eat breakfast on a daily basis, are less likely to gain excess weight. This dinner has to be lean and light. Once you get used to these changes in the weight loss program, you can add exercise.
Fitness - is not only a method of rapid weight loss. Regular fitness classes are useful to all, regardless of weight, age and lifestyle. Even the least activity each week can significantly improve your overall health and fitness. Aerobic exercise - a great way to get rid of fat and strengthen heart health. People who exercise regularly, less likely to suffer from chronic diseases. Diabetes, cardiovascular disease and even cancer are less common among those who lead an active lifestyle. Daily exercise even relieve mental fatigue, tension and eliminate the symptoms of depression
Depression - a little more than a bad mood
As a result of physical activity increases the inflow of oxygen-rich blood to all tissues and organs, a fitness helps to quickly recover from stress
How to beat stress? Create an oasis
There is no need to devote to fitness for two hours every day or pull the iron in the gym. You can start with a walk in your neighborhood or a nearby park. Walking - a very useful exercise: walking does not need special equipment or training, trainer or workout. All you need is comfortable shoes. In addition, you can always buy a treadmill and wound kilometers in the privacy of your own home, if you walk in the fresh air for some reason impossible.
We do not lose the rhythm
So now you realize that quick weight loss - a gradual process. Adhering to the chosen strategy of weight loss, you have a couple of weeks notice results. The loss of even a couple of kilograms does wonders for motivation and you will make redoubled efforts to achieve this goal. At this stage, you can move on to a more global change - replace the usual products more useful analogy. Include in the diet of more fresh fruits and vegetables, lean meat (chicken) and fish. You should not completely excluded from the diet of red meat and not fat enough to limit their consumption. Saturated fats cause various diseases (particularly arteriosclerosis) lead to an increase in cholesterol. Eat more foods rich in fiber and protein, to reduce cholesterol and maintain heart health.
Every week, continue to increase physical activity. If you've engaged in fitness one day a week (went for twenty minutes), you can now add a second day of training. Changes in the fitness program will help to avoid boredom. Be prepared for the fact that at some point you will want to deviate from the intended plan of action. This is normal. Use the program that you like to find the motivation to continue. After a while, add some simple strength exercises and increase the number of repetitions. These minor changes in the aggregate provide the desired result.
The burning question today is particularly rapid weight loss zlobodneven. It clearly shows how an increasingly expanding range of different tools and recipes for weight loss, and one of the leaders who are engaged in these preparations in television advertising commercials and the press. The reasons for such a stir not hard to guess: abnormal endocrine changes caused by the uncontrolled intake of hormones, chronic stress, sedentary lifestyle, preferred vehicle pedestrian walks, improper diet, and often the impossibility of compliance - all these attributes of modernity is the trigger for the development of troubles as overweight or obese.
But overweight, despite the general desire to be slim and attractive - is not so much aesthetic as a medical problem, as the extra kilos put undue stress on the heart, blood vessels, and spine and lead to diseases of the cardiovascular, digestive, bone- muscular, respiratory and reproductive systems.
How could once and for all get rid of obesity and lose weight quickly? If the answer was simple, the fat people long ago would have been a rarity. However, recent advances in medicine and Nutrition (nutritional science) provide encouraging results. Thus, wide access and a huge demand for all kinds of supplements, which have different mechanisms of action. For example, Xenical "breaks" excess body fat, "Blocker calories Phase - 2" inhibits the necessary enzymes to digest carbohydrates and so on.
However, not only did not lose, and even gained more and more popularity folk recipes for weight loss (fruit, sour milk, the Kremlin diet and others). And once we raised the topic diet, it is not superfluous to recall the existence of an effective "table number 8", excluding flour and fatty food.
I do not want to lag behind in an effort to contribute to the common fight against obesity and sports industry. Suffice it to recall how many new and highly effective simulators available in various teleshopah and online stores. Given the high pace of modern life and dramatically escalated the lack of time almost everyone, most manufacturers trainers adapt their products to the needs of the client, allowing him to carry out the necessary physical exercise
Myths about exercise: do not believe
as soon as possible, or even in parallel with other work. For example, Special power systems are combined in a way that allow you to perform exercises for all muscle groups, not wasting time on the transitions from one shell to another. And exercise on a treadmill or an artificial exercise bike can be easily combined with television viewing or study of English through the player.
We should not forget also about the benefits of long-proven methods of weight loss, as the sports aerobics and jogging in the fresh air. Sport aerobics - is not only a beautiful figure. Aerobic exercise strengthens the musculoskeletal, cardiovascular and respiratory systems, and are also an excellent way to deal with stress, providing excellent mood and burning of formed per day stressors. In the same favorable effect and evening jog, which destroys not only the extra fat layer, but also "stress" hormones, improving the overall psycho-emotional background of man.
Ideal for rapid weight loss would be a combination of some of these methods, however, it is necessary to consult with your doctor if you have any contraindications, especially if you have decided to resort to physical stress. A visit to the doctor and bears another important aspect: it is inconceivable that the desire to lose weight quickly become the dominant psychological, when a man more than of anything else does not want and can not think, and not eating becomes a habit. As a result, it may develop life-threatening a complete loss of appetite, and this is serious! Also, a sharp and rapid weight loss - it is stressful for the body, with all its consequences. Therefore, the methods and the "graph" of weight loss is also better to discuss with the specialist.