Almost all weight loss methods are based on reducing the calorie content of the diet. It can be mono-diet, rational diet or just fasting days. There are also fat burning foods that help speed up the weight loss process. Want to learn the most effective way to lose weight? Some of them are listed below.
Reasons for weight gain
Excess weight occurs as a result of unhealthy diet: some nutrients come with food in excess, some - not enough, so the body's needs are not met. Other reasons for weight gain:
- heredity;
- overeating;
- sedentary life?
- hormonal imbalance.
Normal weight gain in women occurs during pregnancy and breastfeeding. Decreased levels of female hormones, slowing down metabolism during menopause is also one of the reasons for weight gain in women. The causes of being overweight 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 per day and reduce the amount of calories consumed with food by 10-20%. Tips for fast weight loss:
- give up sugar.
- cook the food in olive oil.
- do you drink green tea?
- perform a set of daily workouts.
- get up from the table with a slight feeling of hunger - satiety comes later.
- do not limit yourself to food, choose dishes with a rational ratio of proteins, fats, carbohydrates.
- pay attention not to the weight, but to the changes in the parameters.
Sudden weight loss is considered to be greater than 5% in six months in the absence of lifestyle changes (diet, physical activity). A nutritionist will help you choose the one that suits you from the possible ways of losing weight.
How to lose weight without dieting?
Eating the right diet, choosing the right amount of calories and the right amount of protein, fat, carbohydrates, giving up bad habits and adjusting your lifestyle will help you lose weight without dieting. It is necessary to perform regular physical exercises, to choose active types of recreation (hiking, cycling). To lose weight without dieting, you need:
- do you drink more fluids?
- while eating, do not distract yourself from foreign subjects.
- use small utensils.
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 the feeling of satiety.
What should you eat to lose weight?
To lose weight without harming your health, it is recommended to eat often, but in small portions. Between meals, you can eat foods that help satisfy hunger:
- NUTS;
- legumes;
- apples and pears.
Chili peppers, vinegar, olive oil, which are added to main dishes, also contribute to rapid satiety. The diet for weight loss includes green tea, cereals, lean meat and fish, green vegetables and fresh fruits. Choose low-calorie foods, balanced protein, fats and carbohydrates to stay full and maintain a calorie deficit.
If you have chronic diseases, a doctor should make a diet. A diet for diabetes and other endocrine diseases is chosen by an endocrinologist.
How Many Calories Do You Need A Day To Lose Weight?
To lose weight, you need to consume fewer calories than your body expends per day. The daily caloric intake for an adult is 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 results obtained should be multiplied by a factor of 1, 375. For women 25 years old weighing 60 kg, height 1, 6 m, the calorie norm for is 1800 kcal, for men 25 years old weighing 80 kg, height 1, 8m - 2480 kcal.
If you follow an active lifestyle, play sports to lose weight quickly and effectively, you can reduce the calorie content of the diet by 10%. For people who lead a sedentary lifestyle, it is recommended to consume 20% less calories than the body consumes per day.
How to lose weight during pregnancy?
Normally, during pregnancy, a woman gains about 10 kg (fetal weight, placenta, enlarged uterus, amniotic fluid, adipose tissue). With such a weight gain, women are prohibited from consuming diets - the pounds gained will disappear effortlessly in the first months after childbirth. Weight gain, which is beyond the norm, can put a lot of pressure on the expectant mother's body (legs, spine), cause the fetus to be overweight. To lose weight during pregnancy without harming the baby, you need:
- eat rationally and differently.
- exclude the use of fast food, pastries, carbonated drinks, pickles, pickles.
- eat often and in small portions.
- Plan your last meal 3 hours before bed.
- do you drink enough water?
- follow an active lifestyle (daily walks).
During pregnancy, it is important not to limit the intake of vitamins and minerals. Among the basic micronutrients that a woman should take during childbirth are iodine, iron, calcium, folic acid, vitamin D.
How to lose weight after childbirth?
After childbirth, a woman's body is weakened, it takes time to restore pores. It is recommended to plan a weight loss program when breastfeeding is established, the mother sleeps enough, feels comfortable and has no contraindications. Proper weight loss without harm to a woman and a child does not happen quickly - this process can take up to a year.
In the first month after giving birth, you can do small exercises only in the prone position, a little later - start warming up in the sitting position. Mild sports activities (yoga, water aerobics, pilates) a woman can start 1-1, 5 months after natural childbirth and 1, 5-2 months after cesarean section. And only 4-5 months after the birth of a child, a woman can begin full training to lose weight after childbirth.
How to lose weight as a teenager?
In adolescence, the desire for weight loss can be caused not so much by the extra pounds, but by the influence of social norms and dissatisfaction with appearance. Unexplained weight gain can be a symptom of endocrine disorders, so before dieting, you should consult a nutritionist and endocrinologist.
Rules to help a teen lose weight:
- are actively involved in sports, attend classes of interest (gymnastics, boxing, football, volleyball).
- While writing homework or playing computer games, take warm-up breaks.
- Do not miss the main meals.
- maintain a 1: 1: 4 ratio of protein, fat, carbohydrates in the diet.
- eat steamed, boiled or boiled food.
- you get fruits and vegetables as a snack.
- Add more protein foods to your diet (eggs, milk, legumes) that satisfy hunger well.
- Limit the use of carbonated beverages, breads, sweets.
For a teenager, the support of loved ones is extremely important - it is recommended to all family members to follow a healthy lifestyle and proper eating habits. Another important aspect is the organization of joint outdoor activities.
Why not lose weight with intermittent fasting?
Intermittent fasting involves dividing the day into two periods. You can eat during the first half of the day, while the rest of the time you should avoid eating. There are different programs: 13/11, 16/8, 18/6, 36/0 (the first number shows the meal times, the second - the fasting hours).
During fasting, the body experiences stress and begins to use its own stores of fats, proteins and carbohydrates. Weight loss on the first day of the diet occurs due to the burning of carbohydrates, later - due to protein and fat. Protein stores are in the muscle tissue, if their amount is reduced, the metabolism slows down. Fat deposits burn last. Therefore, the best way to lose weight is to choose the right diet and exercise after consulting a nutritionist.
How to speed up metabolism and lose weight?
Weight loss can be complicated by slow metabolism, which is caused by diseases of the gastrointestinal tract, endocrine pathologies and genetic predisposition. An endocrinologist and a nutritionist will help you lose hormonal weight.
To speed up your 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.
- observe the alcohol consumption regime.
- Eat more protein foods (eggs, legumes, nuts, meat), fiber, fresh fruits and vegetables.
- participate in aerobic exercise (running, swimming, cycling).
- eat small meals every 3-4 hours.
- refuse fatty foods.
- walk in the fresh air every day.
- distribute work and rest hours rationally (sleep 7-8 hours a day).
- to renounce bad habits.
It is necessary to include in the diet simple carbohydrates (cabbage, cereals, dried apricots, raisins), as well as foods rich in vitamin D (seafood, butter), iron (nuts, beef, seaweed, red fish), calcium cottage (milk), cabbage).