Losing weight without harm! Pure mathematics guards a beautiful figure

Addition law

One “earned” kilogram is always the addition of nutrition and physical activity, giving a total of about 7,5-9 thousand extra kilocalories (kcal) in the form of fat reserves (important! A kilogram of fat is not equal to the consumption of 9000 kcal, since everyone has a different metabolism).

Let’s imagine that your normal daily diet draws 2000 calories. A bowl of oatmeal with butter and sugar, soup and a second with a side dish for lunch, a couple of cereal bars as a snack and a hearty dinner with buckwheat and a cutlet … It’s quite a full-fledged diet that meets the rule of combining proteins, fats and carbohydrates in the proportion of 30% + 30% + 40%.

In order to continue to lose weight, it is enough to increase physical activity in such a way that you burn 300 kcal more per day than before losing weight: for example, add an hour of swimming, hatha yoga or cycling. Or, conversely, cut the diet by 300 kcal at the expense of fats and fast carbohydrates.

How to reduce the usual calorie intake by 300 kcal?

• Instead of sugar, put fresh or frozen berries in your morning oatmeal.
• It is better to replace fatty meats and meat products with poultry and fish.
• Replace high-carbohydrate side dishes (cereals, spaghetti) with fresh, stewed or steamed vegetables in the evening. + Replace One Meal With Herbalife Nutrition Formula 1 Shake^*… It optimally combines BJU, fiber and nutrients necessary for the normal functioning of the body. And the energy value is ideal for future slim women – only 218 kcal, and then if you make it on the basis of milk with a fat content of 1,5%. A cocktail is prepared in just a couple of minutes, and the variety of flavors will not let you get bored. Take your pick: vanilla, chocolate, strawberry, cappuccino, chocolate chip cookie, passionfruit, pina colada, melon, or maybe crème brulee?

Multiplication law

Kilograms come and bring friends with them if there are too many unhealthy foods in the diet, and in life there are typical “weight-loss” mistakes.

Nutritionists have identified several blunders, due to which weight increases from week to week.

first – fast carbohydrates in the form of “free” sugars. Cakes, sweets, baked goods and biscuits become a problem when their share exceeds the allowable 5-10% of the daily calorie intake.

Herbalife Nutition expert: “Perhaps the most dangerous foods in terms of weight loss are foods with added sugars. The food industry is now experiencing a boom: we can get crab-flavored potatoes (chips), although the crab did not even run there, and in order for all these products to be tasty, a huge amount of salt and sugar is added to them. Sugar is abundant not only in baked goods and desserts, but also in ketchup, canned vegetables … Therefore, I highly recommend reading labels and controlling the amount of carbohydrates in your diet, especially fast ones. “

Second – starvation and insufficient diet. At first, the numbers on the scales are encouraging, but very soon it becomes clear that anything is going away, just not fat! As a result, due to the lack of vitamins and minerals, all systems of the body suffer.

The third – sports awards. Who needs cups and medals on ribbons when in the evening after an hour in the gym you can eat the coveted cake? Meanwhile, the weight is marking time or growing, because in one sandy basket with cream there are more calories than can be lost in 60 minutes of grueling workouts. First, find a sport you like, it should not be associated with hard labor. And secondly, learn to reward yourself with other things, say, a new dress, and not for sports, but for the results of weighing or measuring body volumes at the end of the week.

And this begs the question: wouldn’t it be another mistake to introduce superfoods or specialized foods into the diet?

Herbalife Nutrition Expert: “The weight loss regimen is not a rest period, but an extra load regimen for the body. Liters and liters of fat pass through our vessels, through our liver, but do not forget that overweight people are very often burdened with concomitant diseases. Plus, while restricting their diet, some people find it difficult to create the proper nutritional variety. Therefore, of course, it is desirable to personalize the process of weight loss. Superfoods and protein shakes provide variety without unnecessary calories. ”

Subtraction law

To lose one kilogram of weight, you need to subtract 7,5 thousand kcal from the body’s energy exchange (important! since we are of all different constitutions – the volume of muscle and fat mass – and we have a different metabolism, the formula will not work like a clock: someone will lose weight in a couple of weeks, and someone will need months; therefore, you need not only create a deficit in calories, but also go in for sports – 1 kg of muscle burns about 30 kcal per day, and 1 kg of fat only 6 kcal).

If you do not receive or spend extra 300 kcal every day, then you will lose weight by one kilogram in 25 days, and in a year – by almost 15 kilograms. For a long time? But it is reliable! The weight will become stable, and the habit of eating right will stay with you forever.

What rules will reduce the weight so that he is afraid to return to you?

• Diets

The word itself comes from the Greek δίαιτα, which translates as “way of life.” So sweep aside the harsh draconian diets and choose a diet that you can make friends with for many years – with a full composition and an energy value of at least 1500 kcal.

• Fat Burning Sports

What is slimming but not pumping? That’s right, aerobic exercise! Specifically, long-distance running, walking, aerobics and dancing. It happens that time and effort for sports is sorely lacking – then just walk more at every opportunity^**.

• The right products

There is no negative calorie content (when the digestion of food takes more energy than it contains) does not exist! But food can be low-calorie, and that’s exactly what we need.

Here’s what builds a beautiful and healthy body:

– unprocessed cereals (brown rice is always better than white);

– vegetables in raw, stewed or boiled form;

– vegetable oil only without heat treatment: for example, as topping in insanely healthy green salads;

Herbalife Nutrition Expert: “One low-calorie, high-protein meal is not hard to get even if you’re at work and every cafeteria nearby doesn’t have a diet menu. Combine a Formula 1 protein shake and a Formula 3 protein blend. If you mix such a shake with 1,5% fat milk, you get a complete meal, rich in protein, at only 243 kcal. In addition to the nutritional value, such a meal will also keep you feeling full for a long time. “

Division law

Eat according to the scheme of 3 standard meals (breakfast, lunch, dinner) + 2 snacks, then not only the reflection in the mirror will thank you, but the entire gastrointestinal tract, on which a lot depends – from immunity to mood.

An approximate menu for a day on a fractional meal:

Breakfast – the usual portion of porridge or omelet, coffee or tea without sugar;

Lunch – “whole grain turkey bread”, water;

Dinner – half a serving of chicken breast, side dish and vegetable salad;

Snack – kernels of five to six walnuts, tea or water;

Dinner – warm salad with shrimps and sesame seeds.

Advice! Any psychologist will say that a sharp and complete rejection of sweets interferes with losing weight and almost always leads to a breakdown, so it is not forbidden to brighten up morning or evening tea with candy or other tasty trifle. But only one!

Now that the most exact science is working on the figure of your dreams, you can be sure that by vacation you will become even more graceful. But in the heat of the fight against extra pounds, do not set yourself fanatical tasks: for example, lose 10 kg in a month.

Herbalife Nutrition Expert: “You should never reduce the caloric content of the diet below your basal metabolic rate, because the basal metabolism is the energy requirement that ensures the vital activity of the organism itself. You can roughly calculate his exchange using the Harris-Benedict formula.

Herbalife Nutrition Brand Expert warns: it is safe to lose weight by no more than 5 kg per month. Otherwise, it is mainly muscle fibers that are burned, not fat. And you still need strong muscles after losing weight – for a beautiful relief!

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