Almost all methods of losing weight are based on reducing the calorie content of the diet. It can be a mono-diet, a rational diet or just a fasting day. There are also fat burner 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.
The reason for weight gain
Extra pounds appear as a result of irrational nutrition: some nutrients come with excessive food, some - not enough, so the needs of the body are not met. Other reasons for weight gain:
- descent;
- overeating;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain in women is observed during pregnancy and lactation. Decreased levels of female hormones, slow metabolism during menopause is also one of the causes of female weight gain. The cause of excess weight will help determine the dietitian.
How to lose weight fast?
To lose weight fast at home, you need to calculate how many calories your body expends each day, and reduce the number of calories consumed with food by 10-20%. Tips to lose weight fast:
- release sugar;
- cook food in olive oil;
- drink green tea;
- perform a set of daily exercises;
- waking up from the table with a slight feeling of hunger - satiety comes later;
- do not limit yourself in food, choose dishes with a rational ratio of protein, fat, carbohydrates;
- pay attention not to weight, but to changes in parameters.
Sudden weight loss is considered to be more than 5% in six months without lifestyle changes (diet, physical activity). A nutritionist will help you choose between the possible ways to lose weight that are right for you.
How to lose weight without diet?
Rational nutrition, food selection according to the number of calories and the ratio of protein, fat, carbohydrates, abandoning bad habits and adjusting lifestyle will help to lose weight without dieting. It is necessary to do regular physical exercise, choosing the type of active recreation (hiking, cycling). To lose weight without dieting, you need to:
- drink more fluids;
- while eating, do not be distracted by external things;
- using small equipment.
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?
To lose weight without harm to health, it is recommended to eat regularly, but in small portions. Between meals, you can eat foods that help satisfy hunger:
- nuts;
- beans;
- apples and pears.
Chili pepper, vinegar, olive oil, added to the main course, also contribute to a quick feeling of satiety. The diet for weight loss includes green tea, whole grains, lean meats and fish, green vegetables and fresh fruits. Choose foods low in calories, balanced protein, fat and carbohydrates to stay full and maintain a calorie deficit.
If you have a chronic illness, a doctor should make a diet. The diet for diabetes and other endocrine diseases is chosen by an endocrinologist.
How many calories do you need per day to lose weight?
To lose weight, you need to consume fewer calories than your body expends each day. Daily caloric intake for adults was 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 result obtained must be multiplied by a factor of 1. 375. For a 25 -year -old woman weighing 60 kg, height 1. 6 m, the caloric norm is 1800 kcal, for a 25 -year -old man weighing 80 kg, height 1. 8 m - 2480kcal.
If you lead an active lifestyle, exercise to lose weight quickly and effectively, you can reduce the calorie content of the diet by 10%. For people who lead an inactive lifestyle, it is recommended to consume 20% fewer calories than the body consumes on a daily basis.
How to lose weight during pregnancy?
Typically, during pregnancy, a woman gains about 10 kg (fetal weight, placenta, enlarged uterus, amniotic fluid, adipose tissue). With such weight gain, women are forbidden to exhaust themselves with diet - the kilograms gained will be lost easily in the first months after childbirth. Weight gain, which goes beyond the norm, can put a lot of stress on the pregnant mother’s body (on the legs, spine), triggering excess weight on the fetus. To lose weight during pregnancy without harming the baby, you need to:
- eat rationally and varied;
- does not include the use of fast food, pastries, carbonated beverages, pickled foods, pickles;
- eat frequently and in small portions;
- plan your last meal 3 hours before bedtime;
- drink enough water;
- lead an active lifestyle (walk every day).
During pregnancy, it is important not to limit the intake of vitamins and minerals. Among the important micronutrients that must be consumed by women during pregnancy are iodine, iron, calcium, folic acid, vitamin D.
How to lose weight after childbirth?
After childbirth, a woman's body becomes weak, she needs time to recover 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 harm to women and children does not happen quickly - this process can take up to a year.
In the first month after delivery, you can do small physical exercises only in a 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 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 be due to extra weight, but by the influence of social standards and dissatisfaction with appearance. Unreasonable weight gain can be a symptom of endocrine diseases, so before going on a diet, you should consult a nutritionist and endocrinologist.
Rules that will help teens lose weight:
- actively involved in sports, attending sections of interest (gymnastics, boxing, football, volleyball);
- while writing homework or playing games on the computer, take a short break to warm up;
- do not skip main meals;
- adhere to a 1: 1: 4 ratio of protein, fat, carbohydrates in the diet;
- eat food that is steamed, boiled or stewed;
- consuming fruits and vegetables as snacks;
- add more protein foods to the diet (eggs, milk, legumes), which satisfy hunger well;
- limit the use of carbonated drinks, bread, sweets.
For a teenager, the support of loved ones is very important - it is recommended that all family members adhere to a healthy lifestyle and proper eating habits. Another important aspect is the organization of joint outdoor activities.
Why not lose weight on a quick fast?
Intermittent fasting involves dividing the day into two periods. In the first half of the day you can eat, the rest you have to refrain from eating. There are different schemes: 13/11, 16/8, 18/6, 36/0 (the first number indicates the hour of food, the second - the hour of fasting).
When fasting, the body experiences stress and begins to use up its own reserves of fats, proteins and carbohydrates. Weight loss on the first day of the diet occurs due to the burning of carbohydrates, then - due to protein and fat. Protein reserves are located in muscle tissue, if its quantity is reduced, metabolism slows down. The fat pile is burned last. Therefore, the best way to lose weight is to choose the right diet and exercise with the consultation of a nutritionist.
How to speed up metabolism and lose weight?
Weight loss can be complicated by a slow metabolism, provoked by gastrointestinal tract disease, endocrine pathology, and genetic predisposition. Endocrinologists and nutritionists will help you lose hormonal weight.
To speed up 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;
- pay attention to the drinking regime;
- eat more protein foods (eggs, legumes, nuts, meat), fiber, fresh fruits and vegetables;
- engage in aerobic exercise (running, swimming, cycling);
- eat small meals every 3-4 hours;
- reject fatty foods;
- walk in the fresh air every day;
- distribute work and rest time rationally (sleep 7-8 hours a day);
- reject bad habits.
It is necessary to include simple carbohydrates in the diet (cabbage, whole grain 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).