Almost all weight loss methods are based on reducing the caloric content of the diet. These can be a mono-diet, a rational diet or just fasting days. There are also foods that burn fat 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 is the result of an irrational diet: some nutrients come with excess food, some - not enough, so the body's needs are not met. Other reasons for weight gain:
- heredity;
- overeating;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain in women is recorded 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. 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 consumes per day and reduce the amount of calories in food by 10-20%. Tips for quick weight loss:
- give up sugar;
- cook food in olive oil;
- drink green tea;
- perform a set of daily workouts;
- get up from the table with a mild 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 the weight, but to the changes in the parameters.
Sudden weight loss is considered to be more than 5% in six months in the absence of lifestyle changes (diet, physical activity). The nutritionist will help you choose the one that is right for you among the possible ways to lose weight.
How to lose weight without dieting?
A rational diet, choosing foods according to the number of calories and the ratio of protein, fat, carbohydrates, giving up bad habits and adjusting your lifestyle will help you lose weight without dieting. It is necessary to regularly perform physical exercises, choose active types of recreation (hiking, biking). To lose weight without a diet, you need:
- drink more fluids;
- while eating, do not be disturbed by foreign things;
- use small accessories.
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 feeling full.
What do you need to eat to lose weight?
In order 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 quench hunger:
- nuts;
- legumes;
- apples and pears.
Chili peppers, vinegar, 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, balanced foods with protein, fat and carbohydrates to stay full and maintain a calorie deficit.
If you have a chronic illness, the diet should be compiled by a doctor. Diet for diabetes and other endocrine diseases is chosen by an endocrinologist.
How many calories do you need to lose weight a day?
To lose weight, you need to consume fewer calories than your body consumes per day. The daily caloric intake for an adult is calculated using the Mifflin-St formula. Year:
- 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 women 25 years of age with a weight of 60 kg, height 1. 6 m, caloric norm for is 1800 kcal, for men 25 years with a weight of 80 kg, height 1, 8m - 2480 kcal.
If you lead an active lifestyle, do sports to lose weight quickly and efficiently, you can reduce the caloric content of the diet by 10%. For people who lead a sedentary lifestyle, it is recommended to consume 20% fewer calories than the body ingests daily.
How to lose weight during pregnancy?
Normally, during pregnancy, a woman gains about 10 kg (weight of the fetus, placenta, enlarged uterus, amniotic fluid, adipose tissue). With this kind of weight gain, women are forbidden to exhaust themselves with diets - the weight gained will effortlessly disappear in the first months after giving birth. An increase in body weight, which exceeds the norm, can put great stress on the body of the future mother (legs, spine), and cause excess weight in the fetus. To lose weight during pregnancy without harm to the baby, you need:
- eat rationally and varied;
- exclude the use of fast food, pastries, carbonated beverages, sour foods, pickles;
- eat often and in small portions;
- plan your last meal 3 hours before bed;
- drink enough water;
- lead an active lifestyle (daily walks).
It is important not to limit the intake of vitamins and minerals during pregnancy. Among the essential micronutrients that a woman must 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, she needs time to replenish resources. It is recommended to plan a weight loss program when lactation is established, the mother gets enough sleep, feels comfortable and has no contraindications. Proper weight loss without harm to the 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 less physical exercise only in a lying position, a little later - start warming up in a sitting position. Gentle 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 start full-fledged training to lose weight after childbirth.
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 it is necessary to consult a nutritionist and endocrinologist before going on a diet.
Rules to help a teen lose weight:
- you are actively involved in sports, you attend sections of interest (gymnastics, boxing, football, volleyball);
- while writing homework or playing computer games, 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 (eggs, milk, legumes) to your diet, which satisfies hunger well;
- limit the use of carbonated beverages, buns, sweets.
The support of the closest to the teenager 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 on occasional fasting?
Occasional fasting involves dividing the day into two periods. You can eat during the first half of the day, and 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 food hours, the second - fasting hours).
During fasting, the body experiences stress and begins to use 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 protein and fat. Protein reserves are located in muscle tissue, if their amount is reduced, metabolism slows down. Fat deposits burn 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 slow metabolism, gastrointestinal diseases, endocrine pathologies and genetic predisposition. An endocrinologist and 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;
- adhere to a 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;
- take a walk in the fresh air every day;
- rationally allocate hours of work and rest (sleep 7-8 hours a day);
- reject bad habits.
The diet should include simple carbohydrates (cabbage, cereals, dried apricots, raisins), as well as foods rich in vitamin D (seafood, butter), iron (nuts, beef, seaweed, red fish), calcium (milk, cottage cheese), cabbage).