Almost all weight loss methods are based on reducing the caloric content of the diet. They can be monodiets, rational nutrition or simply days of fasting. There are also fat-burning foods that help speed up the weight loss process. Do you want to know what is the most effective way to lose weight? Some of them are listed below.
reasons to gain weight
Extra pounds appear as a result of irrational nutrition: some nutrients come with food in excess, others not enough, due to which the body's needs are not met. Other reasons for weight gain:
- inheritance;
- Binge;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain in women is observed during pregnancy and lactation. A decrease in the level of female hormones, a slowdown in 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?
In order to quickly lose weight at home, you need to calculate how many calories your body spends per day, and reduce the number of calories consumed from food by 10-20%. Tips to lose weight fast:
- give up sugar;
- cook food in olive oil;
- 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 weight, but to changes in parameters.
Sudden weight loss is considered to be greater 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 suits you best.
How to lose weight without diets?
Rational nutrition, food selection based on the number of calories and the ratio of proteins, fats, carbohydrates, giving up bad habits and adjusting the lifestyle will help to lose weight without diets. It is necessary to regularly perform physical exercises, choose active types of recreation (hiking, cycling). To lose weight without dieting you need:
- drink more fluids;
- while eating, do not be distracted by extraneous matters;
- use small utensils.
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 the feeling of satiety.
What should you eat to lose weight?
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:
- walnuts;
- vegetables;
- apples and pears.
Chili peppers, vinegar and olive oil, added to main dishes, also contribute to quick satiety. The weight loss diet includes green tea, cereals, lean meats and fish, green vegetables and fresh fruits. Choose low-calorie foods balanced in protein, fat, and carbohydrates to keep you full and maintain a calorie deficit.
If you have chronic diseases, a doctor must make a diet. An endocrinologist selects a diet for diabetes and other endocrine diseases.
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 calorie intake for an adult is calculated using the Mifflin-St. 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 must be multiplied by a factor of 1, 375. For 25-year-old women weighing 60 kg, height 1, 6 m, the caloric norm is 1800 kcal, for 25-year-old men weighing 80 kg, height 1. 8 m - 2480 kcal.
If you lead an active lifestyle, play sports to quickly and effectively lose weight, you can reduce the calorie content of the diet by 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?
Normally, during pregnancy, a woman gains about 10 kg (fetus weight, placenta, enlarged uterus, amniotic fluid, adipose tissue). With such weight gain, it is forbidden for women to exhaust themselves on diets - the kilograms gained will effortlessly disappear in the first months after childbirth. Weight gain, which goes beyond the norm, can put a lot of stress on the body of the future mother (on the legs, spine), lead to excess weight in the fetus. To lose weight during pregnancy without harming the baby, you need:
- eat in a rational and diversified way;
- exclude the use of fast foods, pastries, carbonated drinks, pickles, pickles;
- eat frequently and in small portions;
- plan your last meal 3 hours before bedtime;
- 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 should ingest during the gestation period are iodine, iron, calcium, folic acid, vitamin D.
How to lose weight after childbirth?
After childbirth, a woman's body weakens, she needs time to restore resources. It is recommended to plan a weight loss program when breastfeeding is established, the mother gets enough sleep, she 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 childbirth, she can do minor physical exercises only in a prone position, a little later she begins to warm up in a sitting position. Light 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 a full training for weight loss after childbirth.
How to lose weight as a teenager?
In adolescence, the desire to lose weight may be due not so much to extra pounds, but to 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 teenager lose weight:
- actively participate in sports, attend sections of interest (gymnastics, boxing, football, volleyball);
- while writing homework or playing on the computer, take breaks to warm up;
- do not skip main meals;
- adhere to a 1: 1: 4 ratio of protein, fat, carbohydrates in the diet;
- eat steamed, boiled or stewed food;
- take fruits and vegetables as snacks;
- add more protein foods to the diet (eggs, milk, legumes), which satisfies hunger well;
- limit the use of carbonated drinks, buns, sweets.
For a teenager, the support of her 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 with intermittent fasting?
Intermittent fasting consists of 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: 11/13, 8/16, 6/18, 0/36 (the first number indicates meal times, the second - fasting hours).
When fasting, the body experiences stress and begins to use its own stores of fat, protein, 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 quantity decreases, the metabolism slows down. Fat deposits are burned last. Therefore, the best way to lose weight is to choose the right diet and exercise in a nutritionist's office.
How to speed up metabolism and lose weight?
Weight loss can be complicated by slow metabolism, 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 need to follow the rules:
- do not skip breakfast, 40-50% of the daily diet should fall on the first meal;
- observe the drinking regimen;
- eat more foods with protein (eggs, legumes, nuts, meat), fiber, fresh fruits and vegetables;
- perform aerobic exercise (running, swimming, cycling);
- eat small meals every 3-4 hours;
- refuse fatty foods;
- walk in the fresh air every day;
- rationally distribute the hours of work and rest (sleep 7-8 hours a day);
- refuse 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 (walnuts, beef, seaweed, red fish), calcium (milk, cottage cheese, cabbage).