Effective weight loss - diet , exercise

Effective weight loss Effective weight loss

involves two options weight relief:

1. Getting rid of excess weight and improve the overall condition of the body for a long time.Effective methods of weight loss, in this case:

  • Healthy lifestyle;
  • balanced diet;
  • dosage regular exercise.

2. Reset a significant amount of extra kilos in a short time.For such an effective weight loss are commonly used:

  • Fasting;
  • mono-diet;
  • rigid low-calorie diet.

Overweight accumulates in the body over an extended period, and if a few extra kilos much discomfort does not deliver, then with the further addition of weight increases the load on all organs and systems, general state of health is deteriorating, there are psychological problems.It is necessary to determine what the effective weight loss methods should be chosen to solve the problem.

At first glance, it is preferable to lose weight quickly.Choose a suitable diet and in a short time, severely restricted diet, to find former harmony.In this case, that's h

appening - a sharp weight loss, due to malnutrition, causes the body to go into austerity by reducing the rate of metabolism.Consequently, by the end of the diet, once restored the usual feeding regime, discharge weight quickly returns.And because the metabolism is slowed down, the next typed extra kilos.That is why it is considered that the general formula for all diets fast effective weight loss - "minus ten, fifteen plus", the so-called "yo-yo effect."

Almost all methods of effective weight loss in a short time have a lot of contraindications and adverse effect on the health and general well-being.Although many had to use them to lose a few extra kilos, a figure to be adjusted to significant life events (birthday, wedding, a trip to the spa, etc.).

With reasonable approach to the problem of excess weight for effective weight loss should not be oriented on short-term results from the short-lived severe restrictions, and a radical change not only the style and diet, and lifestyle in general.

Effective weight loss at home

be engaged in effective weight loss at home - easily doable task.Compliance with the rules of supply and modes of physical activity over time, not only will shape the figure, to establish family life, but also significantly improve the state of health.

The most significant component of effective weight loss at home - a varied and balanced diet, which includes:

  • correct protein - lean meats, poultry, legumes, low-fat milk and milk products;
  • Good fats - fatty fish containing omega-acids, vegetable oils, especially olive and flaxseed, low-fat butter;
  • Complex carbohydrates - whole grain or bran bread, oatmeal, brown rice, a variety of fruits and berries, dried fruit, natural honey;
  • optimal ratio of proteins, fats, carbohydrates - BZHU balance.It was found that the daily ration should come the following number of calories - 45-65% from carbohydrates, 20-35% from fat, 10-35% from protein.For dieters should follow the ratio BZHU 30-20-50;
  • Vitamins in enough - lots of fruits, vegetables, preferably raw, beef liver, nuts;
  • products, helps cleanse the body and stimulate weight loss - ginger, garlic, white wine, balsamic vinegar;
  • clean drinking water, at least 1.5-2.0 liters per day, it is advisable to drink a glass of water 15-20 minutes before meals.

All food that falls on the table, for effective weight loss is to be healthy.It should abandon the manufacture of semifinished products and industrial products, as a high content of preservatives, emulsifiers, trans fat, flavorings, flavor enhancers and other harmful chemicals.No crackers, chips, fast food (fast food), sweet and carbonated beverages, juices from the package.

Dishes should be prepared from fresh natural products that are better to buy in the market or in special departments may be less supermarketov.Kak dosalivat food, in extreme cases, use sea salt or iodized.The body needs the amount of salt is already contained in the products, and the surplus in the body retains water, preventing its purification, increases swelling and inhibits the process of losing weight.

important moment effective weight loss - the correct diet.It is desirable to have at the same time, at least 4-5 times a day, in small portions.Supper not later than seven o'clock in the evening, or at least four hours before bedtime.

Physical exercise for effective weight loss

Regular exercise and physical activity dosage required in the process of effective weight loss to increased energy consumption, strengthening muscle tone, improve circulation and healing the body.

Daily that the following simple set of exercises as the morning or evening charging accelerate weight relief and improve general physical condition:

  • Raise your hands through the sides up, stretch and bend over backwards in his chest, rising on his toes.Dropping to a full foot, hand over hand down;
  • One hand on the waist, his other hand raised above his head, to perform community.Change hand;
  • Hands on the waist, rise on tiptoes, perform ankle circles to the left and right sides alternately;
  • Feet shoulder width apart, hands on his belt, circular movements at the waist to the right and to the left;
  • Feet shoulder width apart, hands on his belt, behind the left foot to the left, leaned toward her, his right hand over his head to the left runs parallel to the floor.Repeat to the other side.

also for effective weight loss will be useful:

  • Legs together, arms down, lifting hands up with alternate legs back stroke;
  • Feet shoulder width apart, hands on his belt, the body turn left with sweep right hand to the left side, and vice versa;
  • hands in front of you at chest height, with your feet shoulder width apart, leg swing to the opposite hand, the toes touch the fingers;
  • Legs together, arms along the body, squats with hands outstretched to alternate with squats when hands touch the floor;
  • Feet together, four jumps on two feet, two jumps on the right and on the left leg.

first time, you can do all the exercises 2-4 times, gradually increasing the load.Optimally perform each exercise 8-10 times, until you feel a pleasant fatigue.

Effective weight loss is possible only when the desire to look good and feel great more than the desire to eat tasty and abundant, and as little as possible to move.

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