Almost all weight loss methods are based on reducing the calorie content of food. It can be mono-diets, 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? A few of them are listed below.
Reasons for gaining weight
Extra pounds appear as a result of irrational eating: some nutrients come with excess food, others not enough, so the needs of the body are not met. Other reasons for weight gain:
- heredity;
- binge eating;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain in women is noted 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 quickly?
In order to lose weight quickly at home, you need to calculate how many calories your body spends per day and reduce the amount of calories consumed from food by 10-20%. Tips for rapid 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 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.
Strong weight loss is estimated at more than 5% in six months in the absence of lifestyle changes (diet, physical activity). A nutritionist will help you choose from the possible ways to lose weight the one that is right for you.
How to lose weight without dieting?
Rational nutrition, selection of food according to the number of calories and the ratio of proteins, fats, carbohydrates, the abandonment of bad habits and the adjustment of 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 matter;
- 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 feelings of fullness.
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:
- 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, grains, lean meat and fish, green vegetables and fresh fruits. Choose foods that are low in calories and balanced in protein, fat and carbohydrates to stay full and maintain a calorie deficit.
If you suffer from chronic diseases, a doctor should establish a diet. A 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 must consume fewer calories than your body expends per day. The daily caloric intake of 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 obtained results should be multiplied by a factor of 1. 375. For 25-year-old women weighing 60 kg and 1. 6 m tall, the calorie norm is 1800 kcal, for 25-year-old men weighing 80 kg and 1, 8 m - 2480 kcal.
If you lead an active lifestyle, play sports to lose weight quickly and effectively, you can reduce the calorie 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 (weight of the fetus, placenta, enlarged uterus, amniotic fluid, fatty tissue). With such weight gain, women are forbidden to exhaust themselves with diets - the gained kilograms will effortlessly disappear in the first months after childbirth. Weight gain, which exceeds the norm, can put a lot of pressure on the body of the expectant mother (on the legs, spine), cause excess weight in the fetus. To lose weight during pregnancy without harming the baby, you need:
- eat rationally and diversified;
- exclude the use of fast food, pastries, carbonated drinks, pickled foods, pickles;
- eat often 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 vitamin and mineral intake. Among the essential micronutrients that must be ingested by a woman during the childbearing period 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 recharge. It is recommended to plan a weight loss program when lactation is established, the mother has enough sleep, feels comfortable and has no contraindications. Proper weight loss without harm to a woman and a child does not happen quickly - this process can take up to a year.
In the first month after childbirth, you can do minor physical exercises 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 begin 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 in order 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 extra pounds, but by the influence of social norms and dissatisfaction with appearance. Weight gain for no reason can be a symptom of endocrine diseases, so before going on a diet, you need to consult a nutritionist and an endocrinologist.
Rules that will help a teenager lose weight:
- actively participate in sports, attend interest sections (gymnastics, boxing, football, volleyball);
- while you write your homework or play games on the computer, take breaks to warm up;
- do not skip main meals;
- respect a 1: 1: 4 ratio of protein, fat, carbohydrate in the diet;
- eating steamed, boiled or stewed foods;
- take fruits and vegetables as snacks;
- adding more protein foods to the diet (eggs, milk, legumes), which satisfies hunger well;
- limit the use of soft drinks, 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 good eating habits. Another important aspect is the organization of joint outdoor 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 diets: 13/11, 16/8, 18/6, 36/0 (the first number indicates the hours of food, the second - the hours of fasting).
When fasting, the body experiences stress and begins to draw on 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 consultation with a nutritionist.
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 must 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;
- doing aerobic exercise (running, swimming, cycling);
- eat small meals every 3-4 hours;
- refuse fatty foods;
- walk in the fresh air every day;
- rationally distribute 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 (nuts, beef, seaweed, red fish), calcium (milk, cottage cheese, cabbage).