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How to lose weight in a year. Video reviews
Any weight loss program should include a balanced diet, physical activity and a number of additional procedures. All these measures are aimed at ensuring that energy expenditure of calories exceeds the intake, as a result of which weight loss occurs.
Slimming program for a year
How to make a weight loss program for a year
All low calorie weight loss diets in a short period of time can give quick results. However, after them, the weight returns and may even increase. Therefore, you need to understand and accept the fact that in order to gain a slim and beautiful figure, you need to change your lifestyle, not for a short time, but forever. The most important point of a long-term weight loss program should be a psychological attitude.
According to the recommendations of the World Health Organization, without prejudice to health, you need to lose weight per month: women no more than 2 kg, men no more than 4 kg of excess weight
To lose weight without harming your health, you should change your habits gradually, throughout the year.
A long term weight loss program should include:
- drawing up an optimal diet
- increased physical activity
- rejection of bad habits
- carrying out procedures that improve the condition of the skin
We compose the optimal diet for weight loss
First of all, determine the weight you would like to purchase. Knowing this number, you can calculate the energy requirement of the body. To do this, you need to multiply the amount of the desired weight by 30. The resulting number is the required daily calorie intake. Next, you need to calculate the daily rate of proteins, carbohydrates and fats.
The daily intake of proteins should be 0,8-1,3 g per 1 kg of body weight, half of them are proteins of animal origin.
The daily allowance for fat should not exceed the amount calculated on the basis of 1 g per 1 kg of body weight, 30% of which are animal fats
To determine the daily intake of carbohydrates, you need to know that foods that contain them in large quantities are divided into three groups:
- high glycemic index (GI) (grapes, raisins, dried fruits, watermelon, bananas, honey, beets, carrots, potatoes, white rice, muesli, corn flakes, dry biscuits)
- medium GI (oranges, pineapples, green peas, semolina, oatmeal, millet, brown rice, buckwheat, pasta, oatmeal cookies)
- low glycemic index (apples, grapefruit, cherries, peaches, apricots, plums, beans, cabbage, beans, peas)
Losing weight need to include in the daily menu so many foods with a low and medium glycemic index so that the carbohydrates they contain do not exceed the norm of 2 g per 1 kg of body weight. When you include foods with a high GI in the diet, you should not exceed the rate of 1 gram of carbohydrates per 1 kilogram of body weight.
You need to eat in small portions 4-5 times a day, with breaks of 2-3 hours
A balanced diet for every day is compiled using special tables of the chemical composition of foods and their calorie content. You can use a special calculator program.
Physical activity and special slimming treatments
To lose weight, be sure to include exercise in your daily routine. Increased activity will accelerate weight loss and maintain skin elasticity. You can start with hiking. One hour of walking at an average pace will help you get rid of 300 calories, swimming – from 200 to 400 kcal per hour, water aerobics – from 400 to 800 calories.
In order to prevent the skin from sagging during weight loss, special procedures are recommended:
- wraps
- massage
- baths
- masks
Body cream should be used at least daily. It is advisable to take a bath with oils or sea salt once a week, do self-massage, carry out a wrapping procedure or apply a mask to increase skin elasticity.
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