Almost all weight loss methods are based on reducing the caloric content of the diet. They can be mono-diet, rational food or just fasting days. There are also fat burning foods that help speed up the weight loss process. Want to know the most effective way to lose weight? Some of them are listed below.
Reasons for weight gain
Excess weight occurs as a result of irrational nutrition: some nutrients come with excess food, some - not enough, so the body's needs are not met. Other reasons to gain weight:
- inheritance;
- overeating;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain in women is observed 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 causes 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 per day and reduce the amount of calories consumed with food by 10-20%. Tips for fast weight loss:
- give up sugar;
- cook food in olive oil;
- drink green tea;
- perform a set of daily exercises;
- 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 weight, but to changes in parameters.
Acute weight loss is considered to be more than 5% in six months in the absence of lifestyle changes (nutrition, physical activity). A nutritionist will help you choose among the possible ways to lose weight the one that is right for you.
How to lose weight without dieting?
Rational eating, choosing food according to the number of calories and the ratio of proteins, fats, carbohydrates, giving up bad habits and adjusting the lifestyle will help in losing weight without diet. It is necessary to perform regular physical exercises, choose active types of recreation (walking, cycling). To lose weight without dieting, you need:
- drink more fluids;
- while eating, do not be distracted by external matters;
- use small containers.
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) stimulates 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:
- arra;
- legumes;
- apples and pears.
Chili peppers, vinegar, olive oil, added to main dishes, also contribute to rapid satiety. The diet for weight loss includes green tea, whole grains, lean meats and fish, green vegetables and fresh fruits. Choose low-calorie protein, fat and carbohydrate foods, balanced to stay full and maintain a calorie deficit.
If you have chronic diseases, the doctor should make a diet. A 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 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 rate is 1800 kcal, for men 25 years old weighing 80 kg, height 1, 8 m- 2480 kcal.
If you lead an active lifestyle, play sports to lose weight quickly and effectively, you can reduce the caloric 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, it is forbidden for women to get tired of dieting - the pounds gained will go away effortlessly in the first months after giving birth. Weight gain, which goes beyond the norm, can put a lot of stress on the expectant mother's body (legs, back), provoke excess weight in the fetus. To lose weight during pregnancy without harming the baby, you need:
- eat rationally and variedly;
- exclude the use of fast food, pastries, carbonated beverages, pickled foods, pickles;
- eat often and in small portions;
- plan your last meal 3 hours before bed;
- drink enough water;
- lead an active lifestyle (daily walk).
During pregnancy, it is important not to limit your intake of vitamins and minerals. Among the essential micronutrients that a woman should swallow during the period of childbirth 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 restore resources. It is recommended to plan a weight loss program when lactation is established, the mother sleeps enough, feels comfortable and has no contraindications. Proper weight loss without harming a woman and a child does not happen quickly - this process can take up to a year.
In the first month after birth, you can do small physical exercises only in the prone position, a little later - start warming up in the sitting position. Gentle sports activities (yoga, water gymnastics, 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 start full training to lose weight after giving birth.
How to lose weight as a teenager?
In adolescence, the desire to lose weight can be caused not so much by excess weight, but by the influence of social standards and dissatisfaction with appearance. Weight gain for no reason can be a symptom of endocrine diseases, so before going on a diet, you should consult a nutritionist and endocrinologist.
Rules that will help a teen lose weight:
- actively engage in sports, participate in sections of interest (gymnastics, boxing, football, volleyball);
- while writing homework or playing computer games, take breaks to warm up;
- do not skip the main meals;
- observe a 1: 1: 4 ratio of proteins, fats, carbohydrates in the diet;
- eat steamed, boiled or stewed food;
- get fruits and vegetables as a snack;
- add more protein foods to the diet (eggs, milk, legumes), which saturate the urine well;
- restrict the use of carbonated beverages, buns, sweets.
For a teenager, the support of loved ones is extremely 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 by 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 food, the second - the hours of fasting).
During 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, later - due to proteins and fats. Protein reserves are located in muscle tissue, if their amount is reduced, metabolism is slowed down. Fat deposits burn last. Therefore, the best way to lose weight is to choose the right diet and exercises in consultation with a dietitian.
How to speed up metabolism and lose weight?
Weight loss can be complicated by slow metabolism, provoked 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 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, legumes, nuts, meat), fiber, fresh fruits and vegetables;
- engage 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 refuse from bad habits.
It is necessary to include simple carbohydrates in the diet (cabbage, cereals, dried apricots, raisins), as well as foods rich in vitamin D (seafood, butter), iron (nuts, beef, seaweed, fish ired), calcium (milk, cottage cheese, cabbage).