Almost all methods of losing weight are based on reducing the calorie content of food. This can be a single diet, rational nutrition or just fasting days. There are also fat-burning 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.
Reasons to gain weight
Extra pounds arise as a result of irrational nutrition: some nutrients come with an excess of food, some - not enough, so that the body's needs are not met. Other reasons for weight gain:
- descendants;
- binge eating;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain in women was noted during pregnancy and lactation. Decreased levels of female hormones, slowing of metabolism during menopause are also one of the reasons for weight gain in women. The cause of excess weight will help determine the nutritionist.
How to lose weight fast?
To lose weight fast at home, you need to calculate how many calories your body spends per day, and reduce the number of calories consumed with food by 10-20%. Tips for losing weight fast:
- give up sugar;
- cooking food in olive oil;
- drink green tea;
- perform a daily set of exercises;
- get 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 parameter changes.
A sharp weight loss is considered to be more than 5% in six months without any changes in lifestyle (nutrition, physical activity). A dietitian will help you choose among the possible weight loss methods that are right for you.
How to lose weight without dieting?
Rational nutrition, choosing foods that match the number of calories and the ratio of protein, fat, carbohydrates, breaking bad habits and adjusting your lifestyle will help you lose weight without dieting. It is important to perform regular physical exercises, choose an active type of recreation (hiking, cycling). To lose weight without dieting, you will need:
- drink more fluids;
- while eating, do not be distracted by extraneous 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 an increase in 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?
In order to lose weight without harm to health, it is recommended to eat often, but in small portions. Between meals, you can eat foods that help satisfy hunger:
- crazy;
- nuts;
- apples and pears.
Chili, vinegar, olive oil, added to the main dish, also contribute to a feeling of fullness quickly. A diet for weight loss includes green tea, cereals, lean meat and fish, green vegetables and fresh fruits. Choose foods that are low in calories, balanced in protein, fat, and carbohydrates to stay full and maintain a calorie deficit.
If you have a chronic disease, the doctor must make a diet. The diet for diabetes and other endocrine diseases is selected 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 consumes per day. The daily calorie intake for adults 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 result obtained should 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 food by up to 10%. For people who lead a sedentary lifestyle, it is recommended to consume 20% fewer calories than the body consumes per day.
How to lose weight during pregnancy?
Usually, during pregnancy, a woman gains about 10 kg (weight of the fetus, placenta, enlarged uterus, amniotic fluid, adipose tissue). With such weight gain, it is forbidden for women to exhaust themselves with diets - the kilograms gained easily will be lost in the first months after giving birth. Weight gain, which goes beyond the norm, can put a lot of stress on the body of the expectant mother (on the legs, spine), provoke excess weight in the fetus. In order to lose weight during pregnancy without harming the baby, you need:
- eat rationally and diversely;
- exclude the use of fast food, pastries, carbonated drinks, pickled foods, pickles;
- eat frequently and in small portions;
- plan your last meal 3 hours before bed;
- drink enough water;
- lead an active lifestyle (daily walks).
During pregnancy, it is important not to limit the intake of vitamins and minerals. Among the essential micronutrients that a woman must digest during childbearing are iodine, iron, calcium, folic acid, vitamin D.
How to lose weight after giving birth?
After giving birth, a woman's body weakens, she needs time to recover resources. It is recommended to plan a weight loss program when lactation is well established, the mother gets enough sleep, feels comfortable and there are no contraindications. Proper weight loss without harm to a woman and child does not happen quickly - this process can take up to a year.
In the first month after giving birth, you can do light physical exercises only in a prone position, a little later - start warming up in a sitting position. A woman's light sports activities (yoga, water aerobics, Pilates) can be started 1-1, 5 months after natural birth and 1. 5-2 months after caesarean section. And only 4-5 months after the birth of a child, a woman can begin full training for weight loss after childbirth.
How to lose weight as a teenager?
In adolescence, the desire to lose weight may not be caused by being overweight, but by the influence of social standards and dissatisfaction with appearance. Unexplained weight gain can be a symptom of endocrine diseases, so before going on a diet, you need to consult a nutritionist and endocrinologist.
Rules that will help a teenager lose weight:
- actively involved in sports, attends a section of interest (gymnastics, boxing, football, volleyball);
- when writing homework or playing games at the computer, take a break to warm up;
- do not skip the main meal;
- adhere to a 1: 1: 4 ratio of proteins, fats, carbohydrates in the diet;
- eat steamed, boiled or boiled food;
- take fruits and vegetables as snacks;
- add more protein foods to the diet (eggs, milk, nuts), which satisfies hunger well;
- limit the use of carbonated drinks, breads, 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 outdoor joint activities.
Why not lose weight with intermittent fasting?
Intermittent fasting involves dividing the day into two periods. During the first half of the day you can eat, the rest of the time you should refrain from eating. There are different schemes: 13/11, 16/8, 18/6, 36/0 (the first number indicates the hours of eating, the second - the hours of fasting).
When fasting, the body experiences stress and begins to use up its own stores of fat, protein, 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 their amount is reduced, metabolism slows down. Fat deposits are burned last. Therefore, the best way to lose weight is to choose the right diet and exercise in consultation with a nutritionist.
How to speed up metabolism and lose weight?
Weight loss can be complicated by a slow metabolism, provoked by diseases of the gastrointestinal tract, endocrine pathologies and genetic predisposition. Endocrinologists and nutritionists will help you lose hormonal weight.
To speed up metabolism and lose weight, you need to follow the rules:
- do not skip breakfast, 40-50% of the daily diet should fall on the first meal;
- observe the drinking regime;
- eat more protein foods (eggs, beans, nuts, meat), fiber, fresh fruits and vegetables;
- perform aerobic exercises (running, swimming, cycling);
- eat small meals every 3-4 hours;
- refuse fatty foods;
- walk in the fresh air every day;
- rationally distribute work and rest hours (sleep 7-8 hours a day);
- to reject bad habits.
It is important to include simple carbohydrates in the diet (cabbage, cereal grains, dried apricots, raisins), as well as foods rich in vitamin D (seafood, butter), iron (beans, beef, seaweed, red fish), calcium(milk, cottage cheese, cabbage).