Almost all methods of losing weight are based on reducing the calorie content of the diet. It can be coin diets, rational nutrition or just fasting days. There are also fat burning foods that help speed up the weight loss process. Want to know the most effective way to lose weight? Some of them are listed below.
causes of weight gain
Irrational nutrition seems to lead to extra pounds: some nutrients come with excess food, some - not enough, so the body's needs are not met. Other reasons to gain weight:
- heritage;
- binge eating;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain is observed in women during pregnancy and breastfeeding. Decreased level of female hormones, slowing of metabolism during menopause is also one of the reasons for weight gain in women. The causes of excess weight will help the dietitian determine.
How to lose weight fast?
To lose weight fast at home, you need to calculate how many calories your body consumes per day, and reduce the amount of calories consumed by food by 10-20%. Tips for fast weight loss:
- give up sugar;
- cooking food in olive oil;
- drinking green tea;
- perform a series of daily exercises;
- leaving the table with a slight feeling of hunger - satiety comes later;
- do not limit yourself in food, choose dishes with a reasonable ratio of proteins, fats, carbohydrates;
- pay attention not to weight, but to changes in parameters.
Acute weight loss is estimated 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 the one that is right for you.
How to lose weight without diets?
Rational nutrition, choosing food according to the number of calories and the ratio of proteins, fats, carbohydrates, giving up bad habits and adjusting lifestyle will help to lose weight without diets. It is necessary to do regular physical exercises, choosing active forms of recreation (walking, cycling). To lose weight without dieting, you need to:
- drink more fluids;
- while you are eating, do not be distracted by external 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 feeling full.
what should you eat to lose weight?
In order to lose weight without harming your health, it is recommended to eat often, but in small portions. Between meals, you can eat foods that help satisfy hunger:
- nuts;
- legumes;
- apples and pears.
Chili peppers, vinegar, olive oil, added to main dishes, also add to quick satiety. Diet for weight loss includes green tea, cereals, lean meats and fish, green vegetables and fresh fruits. Choose low-calorie, balanced protein, fat and carbohydrate foods to stay full and maintain a calorie deficit.
If you have chronic diseases, your doctor should make up a diet. An endocrinologist selects a diet for diabetes and other endocrine diseases.
how many calories do you need per day to lose weight?
To lose weight, you need to eat fewer calories than your body consumes 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 calorie norm is 1800 kcal, for 25-year-old men weighing80 kg, height 1. 8 m - 2480 kcal.
If you have an active lifestyle, playing sports to lose weight quickly and effectively, you can reduce the calorie content of the diet by 10%. For people with a sedentary lifestyle, it is recommended to consume 20% fewer calories than the body eats per day.
How to lose weight during pregnancy?
During pregnancy, a woman usually gains about 10 kg (fetal weight, placenta, enlarged uterus, amniotic fluid, adipose tissue). To gain such weight, it is forbidden for women to exhale themselves with diets - the kilograms gained effortlessly disappear in the first months after childbirth. Gaining weight, which goes beyond the norm, can put a lot of stress on the expectant mother’s body (legs, spine), triggering overweight in the fetus. To lose weight during pregnancy without harming the baby, you need to:
- eat rationally and diversify;
- exclude the use of fast food, pastries, carbonated beverages, pickled, pickled foods;
- eat often and in small portions;
- plan your last meal 3 hours before bedtime;
- drink plenty of water;
- lead an active lifestyle (daily walks).
During pregnancy, it is important not to limit the intake of vitamins and minerals. The essential micronutrients that a woman must ingest during the gestation period 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 is established, the mother gets enough sleep, feels comfortable and has no contraindications. Proper weight loss does not happen without harming a woman and your baby quickly - this process can take up to a year.
In the first month after childbirth, you can only do small physical exercises in the prone position, a little later - start warming up in the sitting position. Sweet sports activities (yoga, water aerobics, Pilates) a woman can start 1-1. 5 months after natural birth and 1. 5-2 months after cesarean section. And only 4-5 months after childbirth, a woman can begin full training to lose weight after childbirth.
How to lose weight as a teenager?
During adolescence, the desire to lose weight may not lead to extra pounds, but through the influence of social standards and dissatisfaction with appearance. Weight gain for no reason can be a symptom of endocrine diseases, so before you go on a diet, you need to consult a nutritionist and endocrinologist.
Rules to help a teenager lose weight:
- take an active part in sports, attend sections of interest (gymnastics, boxing, football, volleyball);
- while writing homework or playing computer games, taking 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 satisfy hunger well;
- limit the use of carbonated beverages, buns, sweets.
For a teenager, the support of loved ones is extremely important - all family members are encouraged to adhere to a healthy lifestyle and proper eating habits. Another important aspect is the organization of joint outdoor activities.
Why not lose weight on interim fasting?
Interim fasting involves 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 schemes: 13/11, 16/8, 18/6, 36/0 (The first number indicates the meal hours, the second - the fasting hours).
When fasting, the body becomes stressed and begins to use up its own reserves of fats, proteins and carbohydrates. Weight loss occurs in the first day of the diet due to the burning of carbohydrates, later - due to proteins and fats. Protein reserves are located in muscle tissue, if their quantity is reduced, the metabolism slows down. fat deposits are burned last. So, 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 a slow metabolism, triggered by diseases of the gastrointestinal tract, endocrine pathologies, and genetic predisposition. An endocrinologist and 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 dropped on the first meal;
- observing the drinking regime;
- eat more protein foods (eggs, legumes, nuts, meat), fiber, fresh fruit and vegetables;
- aerobic exercise (running, swimming, cycling);
- eat small meals every 3-4 hours;
- refuse fatty foods;
- walking in the fresh air every day;
- rationally distribute hours of work and rest (sleep 7-8 hours a day);
- rejection of bad habits.
It is necessary to include simple carbohydrates in the diet (cabbage, cereal 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).