With thecurrent pace of development of society and constant employment at work lead to the accumulation of excess weight and extremely painful affect the overall health. On the Internet, there are now a lot of resources, full of information about how to purchase this or that miracle cure or medicine can get rid of this burning problem without applying it to it. It is not necessary to trust such dubious proposals, and it is more expedient to turn to professionals and learn the advice of a nutritionist with what to start the correct losing weight.
Getting rid of excess weight – every day work on the verified plan, selected exclusively for you.
The first measures to correct the figure are the introduction of exercise (exercise) and proper nutrition. Moderate neglect of obesity, which does not require intervention from doctors, is easily shifted from a dead center by setting a balanced diet and selection of a set of exercises. Read the article about fish oil.
Before the beginning of the described actions, it is necessary to clearly understand the principle by which the proposed technique is being constructed – with increasing physical exertion and decreasing the usual intake of carbohydrates and fats, the body starts to consume fatty deposits.
Ideally – the body should actively get rid of fat, not removing water and not destroying muscle tissue. Otherwise, if the program is incorrectly selected, after losing weight, we will first get flabby, sagging skin and wrinkles, and later – we will see the return of “uninvited guests”, extra kilograms.
How all the same it is right to start losing weight?
1. You should establish your “starting point”, soberly assessing all the shortcomings and presenting the alleged ways to deal with them.
To do this, calculate the mass index of your body using the simple formula: m / h2, where m is the total body weight in kilograms, and h is the height in meters. If the obtained value is less than 15, then you have an acute shortage of weight, from 15 to 20 – a slight lack of weight, 20 to 25 – ideal for weight, from 25 to 30 – small excess weight and from 30 and above – excessive obesity.
Having established this indicator, we will photograph ourselves to control subsequent changes and inform the people close to the decision, having secured their support. From skeptical friends, laughing at your problem and trying to dissuade you from performing a correction of the figure, in this period of time, it is worthwhile to wallow in as much as possible.
2. It is necessary to establish the terms and the expected number of extra kilograms, from which we are going to dispose of. It is not necessary to set unrealizable terms for yourself.
Basing yourself on the illusions that you can get rid of 5-7 kg per week – this is impossible firstly, and secondly, it will be a significant stress for your body and will only lead to its drying.
The nature of the structure of our body is represented only by two states: construction and destruction, with no intermediate intermediate states, just as one can not be “half pregnant”. Optimal allowable amounts of disposal of fat mass – 4-8 kg per month.
3. To record daily results, you need to create a notebook or notebook in which you should note the amount of food, water and a report with the indicators for physical exercise.
4. It is important to count the number of calories during the day.
With a specific weight of 70-75 kg and a goal to lose from 3 to 5 kg from the initial point of reference, the daily ration should be at the level of 1,300 to 1,400 kilocalories. If the values of your weight exceed the values of 80 kg, then the amount of calories consumed per day should be in the range from 1,500 to 1,700.
When calculating this important indicator, one should not lose sight of the individual characteristics of each person: gender, age, type of work activity.
In addition, it should be for yourself to clearly understand that the proposed optimal values, verified by dieticians, are strict guidelines in the program of correct weight loss. Divergences from these figures to a greater or lesser extent can have a painful effect on the overall health, causing a decline in strength, headaches and lethargy.
5. When starting to lose weight, it is important to ensure the presence in the diet of food containing protein.
The necessary amount of protein, which protein to use in the diet and other interesting moments you can find out on my blog.
6. Another important component in losing weight is maintaining the water balance in the body.
The optimal values of water consumed per day are calculated depending on the total weight of the organism, at the rate of 30-35 ml per 1 kg.
7. The correct mode of eating.
When you adjust the weight, you should arrange meals every 3-4 hours in small doses of 300-350 grams. Such an optimal division of food will relieve your stomach and ensure its effective work and the even distribution of all the received calories. In this regard, a person should eat 5-6 times a day.
8. Physical activity.
At this point, everyone individually decides for himself what exercises this will be: running, yoga, swimming, walking, Nordic walking, gymnastics, cycling. Depending on the type of work activity, age, evenly choose the optimal ones for yourself, but at the same time, remember that for fat burning it is necessary to perform exercises for a duration of 20-25 minutes.
In conclusion, I would like to note that, having carefully studied the proposed instructions and advice of a nutritionist from where to start the correct weight loss, it is important to not excessively overload your organism when performing all the actions. Each item is fairly simple and does not require any preliminary preparation. Starting to follow the right way of life, in a week the results of your activity will become visible, which will give you a lot of positive emotions.