In order to cope with the extra weight, it takes time. Do not trust diets that promise quick weight loss in a week – such hard ways to lose weight represent a serious danger to the body, then you will need a long time to restore it.
According to the testimony of physicians and nutritionists are the most secure method to lose weight – when you lose in a month about 3-5% of your original weight. If this percentage reaches 20-25%, then the result is excessive leanness. Appearance becomes the sickly and emaciated appearance, fat weave disappears completely from the neck, cheeks, buttocks.
For slow and healthy weight loss, you must reduce the amount coming into the human body calories per day. This number varies depending on body type, but there is an optimal value, equal to 200-300 calories a day.
In addition, you should increase physical activity to flow the same amount of calories. Two hours of intense training is able to provide the loss of 500 calories as two hours of moderate or brisk pace. Total for the day you will lose on the average from 500 to 600 kcal and does not suffer either physically or psychologically.
Remember, the more you strengthen the muscle mass, the more calories you consume because the growth of muscle mass means an increase in power consumption required for its maintenance. It is therefore necessary to constantly monitor their weights and calculate the ratio between the absorbed and the consumed calories. Do this kind of calculation at least once a month.
Note that with age we begin to lead a more relaxed and sedentary lifestyle. And when reduced activity is expected to decline and the daily portion of calories.
During weight loss some times for a week you can perform fasting or hungry days. They help cleanse the body and the removal from it of toxins, stimulate the metabolism. These days allow the body to relax from having to constantly process the food and prepare the stomach for a balanced diet.
In the fasting days, the number of meals increased to 8-10 times a day, and the amount you drink up to 2.5 liters. Products during fasting days should alternate with each other. One day it can be baked apples, the second – the yogurt, the third – buckwheat or rice.
Hungry days are recommended for 24 hours. Start and finish are the best in the evening – from 18.00 to 18.00. Thus, starting to starve, you don’t have to sleep on an empty stomach. Over the next days, you drink herbal tea and water. Fasting ends with a light supper in the form of soup, cooked vegetables, or tomato juice, if you have a healthy stomach.
An important principle in the organization of daily diet is that food should provide a harmonious and coordinated activity system of the body. It is necessary to consider the peculiarities and nutritional needs. Scientists have deduced the formula of balanced nutrition: protein/fats/carbs = 30%/20%/50%. Following this formula ensures the most effective result for weight loss. Diets with a sharp reduction in the number of one of the components (proteins, fats, or carbohydrates) are considered to be unbalanced and are not recommended for the permanent observance.
Remember, weight loss will definitely slow down, if you are going to do the regular terms of new weight – because you’ll lose pounds of muscles, therefore, consumption will decrease. It makes sense to make the “recalculation” each month.
How to create a healthy plate – watch in the video below:
