Almost all methods of losing weight are based on reducing the calorie content of the diet. This can be mono diets, rational nutrition or just fasting days. There are also fat burning foods that speed up the weight loss process. Would you like to know how to lose weight most effectively? Some of these are listed below.
reasons for weight gain
Extra pounds appear as a result of irrational nutrition: some nutrients come with excess food, others too little, so the body's needs are not met. Other reasons for weight gain:
- heredity;
- binge eating;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain in women is noted during pregnancy and lactation. 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 obesity will help determine the nutritionist.
How can you lose weigt in a small amount of time?
In order to lose weight quickly at home, you need to calculate how many calories your body consumes per day and reduce the amount of calories consumed from food by 10-20%. Tips for losing weight fast:
- give up sugar;
- cooking food in olive oil;
- drink green tea;
- conduct a series of daily training sessions;
- getting up from the table with a slight feeling of hunger - the feeling of satiety will come later;
- do not limit yourself to food, choose dishes with a reasonable ratio of proteins, fats and carbohydrates.
- Pay attention not to the weight, but to parameter changes.
Without lifestyle changes (diet, physical activity), a sharp weight loss of more than 5% in six months is assumed. A nutritionist will help you choose the right weight loss option for you.
Lose weight without a diet?
Rational nutrition, choosing food by the number of calories and the ratio of proteins, fats, carbohydrates, giving up bad habits and lifestyle adjustments will help to lose weight without dieting. It is necessary to regularly perform physical exercises and choose active types of recreation (walking, cycling). To lose weight without dieting you need:
- drink more fluids;
- When eating, don't let external things distract you.
- use small utensils.
It is also important to avoid stress and get enough sleep. Lack of sleep releases large amounts of hormones that increase 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 will help reduce hunger:
- Nuts;
- Legumes;
- Apples and pears.
Chili peppers, vinegar, olive oil added to the main dishes also contribute to quick satiety. The weight loss diet includes green tea, muesli, lean meat and fish, green vegetables and fresh fruit. Choose low-calorie, balanced protein, fat, and carbohydrate foods to stay full and maintain a calorie deficit.
If you suffer from chronic diseases, a doctor should put together 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 uses per day. The daily caloric intake for an adult is calculated using the Mifflin-St. -Jeor formula calculated:
- for women: (10 x weight) + (6, 25 x height) - (5 x age) - 161;
- for males: (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 25 years old weighing 60 kg and 1. 6 m tall, the calorie norm is 1800 kcal, for men 25 years old weighing 80 kg and 1. 8 m tall - 2480kcal.
Leading an active lifestyle and playing sports to lose weight quickly and effectively, you can reduce the calorie content of the diet by 10%. People leading a sedentary lifestyle are recommended to consume 20% fewer calories than the body uses per day.
How to lose weight during pregnancy?
Usually, during pregnancy, a woman gains about 10 kg (fetal weight, placenta, enlarged uterus, amniotic fluid, adipose tissue). With such weight gain, women are forbidden to exhaust themselves with diets - the gained kilograms will easily go away in the first months after childbirth. Weight gain exceeding the norm can cause a lot of stress on the body of the expectant mother (on the legs, spine) and provoke obesity in the fetus. To lose weight during pregnancy without harming the baby, you need:
- eat sensibly and with variety;
- exclude the use of fast food, pastries, carbonated drinks, pickles, 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 your intake of vitamins and minerals. The essential micronutrients that a woman must consume during pregnancy include iodine, iron, calcium, folic acid, vitamin D.
How to lose weight after childbirth
After childbirth, a woman's body is weakened, she needs time to restore resources. It is recommended to plan a weight loss program when lactation has started, the mother gets enough sleep, feels well and has no contraindications. Proper weight loss without harm to a woman and a child does not go quickly - this process can take up to a year.
In the first month after childbirth, you can do small physical exercises only in the prone position, a little later - start warming up in a sitting position. With gentle sports activities (yoga, water aerobics, Pilates), a woman can start 1-1. 5 months after natural childbirth and 1. 5-2 months after cesarean section. And only 4-5 months after the birth of a child, a woman can start a full-fledged 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. Gaining weight for no reason can be a symptom of endocrine diseases, so before starting a diet, you need to consult a nutritionist and endocrinologist.
Rules that will help a teenager lose weight:
- actively play sports, visit areas of interest (gymnastics, boxing, football, volleyball);
- while doing homework or playing computer games, take warm-up breaks;
- do not skip main meals;
- maintain a 1: 1: 4 ratio of proteins, fats and carbohydrates in the diet;
- Eat steamed, boiled or stewed foods;
- take fruits and vegetables as snacks;
- add more protein foods to the diet (eggs, milk, legumes), which satisfy hunger well;
- Limit the use of fizzy drinks, buns, and candy.
For a teenager, the support of loved ones is extremely important - it is recommended that all family members follow a healthy lifestyle and proper eating habits. Another important aspect is the organization of joint outdoor activities.
Why not lose weight with intermittent fasting?
With intermittent fasting, the day is divided into two periods. You can eat during the first half of the day, but you must abstain from eating the rest of the time. There are several schemes: 13/11, 16/8, 18/6, 36/0 (the first number indicates the meal times, the second - the periods of fasting).
When fasting, the body experiences stress and begins to use up its own reserves of fats, proteins and carbohydrates. Weight loss on the first day of the diet occurs as a result of burning carbohydrates, later - proteins and fats. Protein reserves are in muscle tissue, when their amount decreases, metabolism slows down. Fat deposits are burned last. Therefore, the best way to lose weight is to choose the right diet and exercise in consultation with a nutritionist.
How to speed up metabolism and lose weight?
Weight loss can be complicated by slow metabolism provoked 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 be allocated to the first meal.
- observe the drinking regime;
- eat more protein foods (eggs, legumes, nuts, meat), fiber, fresh fruits and vegetables;
- engage in aerobic exercise (running, swimming, cycling);
- eat small meals every 3-4 hours;
- refuse fatty foods;
- walk in the fresh air every day;
- rationally distribute work and rest hours (sleep 7-8 hours a day);
- to refuse from bad habits.
It is necessary to include in the diet simple carbohydrates (cabbage, grains, dried apricots, raisins), as well as foods rich in vitamin D (seafood, butter), iron (nuts, beef, seaweed, red fish), calcium ( milk, cottage cheese, cabbage).