Almost all weight loss methods are based on reducing the calorie content of the diet. It can be mono-diets, rational nutrition or just fasting days. 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 gain weight
Extra pounds appear as a result of irrational nutrition: some nutrients come with food in excess, some - not enough, 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 observed during pregnancy and breastfeeding. A decrease in the level of female hormones, a slowing down of metabolism during menopause are also one of the reasons for weight gain in women. The causes of excess weight will help to determine the nutritionist.
How to lose weight quickly?
To quickly lose weight at home, you need to calculate how many calories your body expends per day and reduce the amount of calories consumed with food by 10-20%. Quick weight loss tips:
- give up sugar;
- cooking food in olive oil;
- drink green tea;
- perform a set of daily workouts;
- get up from the table with a slight feeling of hunger - satiety comes later;
- do not limit yourself to food, choose dishes with a rational proportion of proteins, fats, carbohydrates;
- pay attention not to weight, but to changes in parameters.
Marked weight loss is considered to be greater 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 the one that is most suitable for you.
How to lose weight without diets?
Rational nutrition, selection of food according to the number of calories and the proportion of proteins, fats, carbohydrates, giving up bad habits and adjusting your lifestyle will help you lose weight without dieting. It is necessary to perform physical exercises regularly, choose active types of recreation (walking, cycling). To lose weight without dieting, you need:
- drink more fluids;
- while eating, do not be distracted by strange matters;
- use small utensils.
It's 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 feeling full.
What should you eat to lose weight?
To lose weight without harming your health, it is recommended to eat frequently, but in small portions. Between meals, you can eat foods that help satisfy hunger:
- nuts;
- legumes;
- apples and pears.
Pepper, vinegar, olive oil, added to main dishes, also contribute to rapid satiety. Diet for weight loss includes green tea, cereal, lean meat and fish, green vegetables and fresh fruits. Choose low-calorie foods, balanced proteins, fats and carbohydrates to keep you full and maintain a calorie deficit.
If you have chronic illnesses, a doctor should go on a diet. A diet for diabetes and other endocrine diseases is selected by an endocrinologist.
How many calories do you need a day to lose weight?
To lose weight, you need to consume fewer calories than your body expends per day. The 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 25-year-old women weighing 60 kg, height 1. 6 m, the caloric norm is 1800 kcal, for 25-year-old men weighing 80 kg , height of 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 your diet by 10%. For people who lead a sedentary lifestyle, it is recommended to consume 20% less 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, fatty tissue). With such weight gain, it is forbidden for women to burn out with diets - the pounds gained disappear effortlessly in the first few months after giving birth. Weight gain, which goes beyond the norm, can put a lot of stress on the body of the expectant mother (legs, spine), provoke excess weight in the fetus. To lose weight during pregnancy without harming the baby, you need:
- eat in a rational and diversified way;
- exclude the use of fast food, sweets, carbonated drinks, preserved foods, pickles;
- eat frequently and in small portions;
- plan your last meal 3 hours before bed;
- drink a lot of water;
- lead an active lifestyle (daily walks).
During pregnancy, it is important not to limit your intake of vitamins and minerals. Among the essential micronutrients that must be ingested by a woman during the gestation period are iodine, iron, calcium, folic acid, vitamin D.
How to lose weight after childbirth?
After childbirth, the woman's body is weakened, she needs time to restore resources. It is recommended to plan a weight loss program when lactation is established, the mother gets enough sleep, feels comfortable and has no contraindications. Proper weight loss without harming a woman and child does not happen quickly - this process can take up to a year.
In the first month after giving birth, you can do small 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 cesarean section. And just 4-5 months after the birth of a child, a woman can begin full training to lose weight after childbirth.
How to lose weight in adolescence?
In adolescence, the desire to lose weight may be caused not so much by the extra pounds, but by the influence of social standards and dissatisfaction with appearance. Weight gain for no reason can be a symptom of endocrine disorders; therefore, before dieting, it is necessary to consult a nutritionist and endocrinologist.
Rules that will help a teenager lose weight:
- actively engage in sports, participate in sections of interest (gymnastics, boxing, football, volleyball);
- while doing homework or playing computer games, take breaks to warm up;
- do not skip main meals;
- adhere to a 1: 1: 4 ratio of protein, fat, carbohydrates in the diet;
- eating steamed, boiled or stewed foods;
- take fruits and vegetables as a snack;
- add more protein foods to the diet (eggs, milk, legumes), which satisfy hunger well;
- limit the use of soft drinks, breads, sweets.
For a teenager, support from 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 on intermittent fasting?
Intermittent fasting consists of dividing the day into two periods. During the first half of the day you can eat, the rest of the time you need to refrain from eating. There are different schedules: 11/13, 8/16, 6/18, 36/0 (the first number indicates the hours of feeding, the second - the hours of fasting).
When fasting, the body experiences stress and starts using its own stores of fat, protein 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 located in muscle tissue, if 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, caused by diseases of the gastrointestinal tract, endocrine disorders and genetic predisposition. An endocrinologist and nutritionist will help you lose hormonal weight.
To speed up your metabolism and lose weight, you must follow the rules:
- do not skip breakfast, 40-50% of the daily diet should fall on the first meal;
- observe the consumption regime;
- eat more protein foods (eggs, legumes, nuts, meat), fiber, fresh fruits and vegetables;
- practicing aerobic exercises (running, swimming, cycling);
- eat small meals every 3-4 hours;
- refuse fatty foods;
- walking outdoors every day;
- rationally distribute work and rest hours (sleep 7-8 hours a day);
- refuse bad habits.
It is necessary to include simple carbohydrates in the diet (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).