Me for health reasons it is not recommended to use any dieting. However, when the arrow on the scales starts to go off-scale and the sugar moves on a dangerous edge, it is necessary to look for a way out. Become a think about how to lose weight in a week even if on 1kg. eventually turned for help to a specialized center. Brought them a card with a bouquet of disease and has become a wait for the verdict. The doctor has been tuned to positively. He dispelled my concerns about the changes in nutrition and influence on the body, and also help assemble a menu that included only those foods that I eat constantly.
The benefits of slow weight loss
The advantages of such a mode of losing weight, Nutritionists strongly recommend to their patients to lose weight at a slow pace, without resorting to express diets. What is the advantage of the gradual get rid of superfluous kilograms? A stable result. Fast to lose weight is only possible when everyday a significant calorie deficit. The person feels a sensation of hunger, constantly robbing yourself of pleasure. Usually proponents of express diets to lose weight in front of some highlight, and then everything returns to normal. In the course are forbidden foods, harmful sweets and snacks. Gradual weight loss gives the body a chance to rebuilt. It is an informed process that was born with the desire to not only lose weight, but also change lifestyle. The skin loses its elasticity. When it's full of people, dramatic weight loss, his skin droops, and the body becomes get soft. During the gradual weight loss you not only get the required parameters of the characters, but also a toned body. Change in eating habits. Eat right, weight loss learn to compile your diet based on healthy products. If the process takes several months, a person can adapt to, get used to the new diet, and fall in love with him. Proper nutrition becomes a lifestyle. This is the result to which you aspire.
How to lose weight by 1 kg lead diary, monitor the burning of calories
Then, what you have set for yourself a goal, it is necessary to control the intake of calories, and record everything in a special diary. On the Internet you will find several calculators of calories that you can take advantage of. But best to consult with a qualified an expert in nutrition, who will be drawn by an individual power supply system. The daily need for women is 2000 calories and men 2500 calories. To successfully lose 1 kg per week is necessary to burn at least 1000 calories. For this reduce the daily norm of 500 calories, and another 500 burn through exercise. Diary helps you to monitor the process of weight loss and stick to the correct strategy. A minimum of 500 calories you have to burn the exercise. For it is possible to carry the following load:
- A 30-minute drive.
- 35 minutes of jumping on the rope.
- 60 minutes of aerobics at low intensity.
- 60 minutes swimming in the pool.
- Select the most preferred way to load and do it daily.
If you exercise, then it remains to get rid of more of 500 calories per day. For this it is necessary to change the usual diet. Choose foods with fewer calories, but with a sufficient amount of nutrients.
- No starchy vegetables.
- Fruits with low sugar content.
- Low-fat dairy products.
Choose products that allow you to get enough of it, to avoid snacking between meals.
Walk
Moderate physically demanding is considered to be the 7500-9500 steps per day. To increase the intensity of do 10 000 steps a day. Try more walk, climb the ladder, after work walk in the park, the less use public transport. Talking on the phone, not lie down on the couch and walk around the room. This way, you can burn about 350 calories.
Give up snacking
During the refreshments a person consumes a lot of calories. If you feel a strong sense of hunger, then choose your snack with a small amount of calories. Compare the following options for snacks.
- 100g apples – 52 calories, versus 100g of potatoes – 274 calories.
- 100g apple puree – 76 calories, versus 100g of ice cream – 201 calories.
- 100g yogurt – 50 calories, versus 100g of cheese – 360 calories.
- 100g carrots – 42 calories, versus 100g of crisps – 544 calories.
- 100g strawberries – 40 calories, versus 100g of cherries – 77 calories.
A balanced diet
Make sure that you eat right, recommended proportions:
- 50% vegetables.
- 25% starch.
- 25% protein foods.
Alone, helena with the help of a nutritionist it is necessary to identify the individual proportions of the combination products. After some time, you will quickly identify foods that contain less calories. Here you can read more about it. You can also drink a delicious drink for weight loss Chokolate Slim, by which you can lose those extra pounds.
Home work help you lose weight
Little who knows that the chores will burn up to 500 calories. Here are a few activities that will allow you to burn calories in 30 minutes:
- Washing floor mop – 125 calories.
- Ironing – 90 calories.
- Washing windows – 100 calories.
- Wash the dog – 125 calories.
Gardening helps to lose 1 kg per week
One hour of work in the garden at the cottage allows you to lose up to 500 calories. You will pleasantly spend time with benefit. So in the summer, try to solve things on the land, is not less than 2 hours a week.
Belly dance
If you are looking for an interesting way to burn calories and look sexy, beautiful, then the best choice will be belly dancing. Within an hour you can burn 180-300 calories depending on the intensity. The advantage of this method is that during the dance they work the muscles of the thighs, knees and abdomen.
Hula-Hoop for weight loss
Hula-Hoop is not just a game for kids, but effective activity that allows you to burn calories. With good intensity to lose about 10 calories per minute, so you burn 500 calories less than one hour. In addition, this exercise allows you to tone the muscles of the abdomen, back and legs.
Several ways how to lose weight by 1 kg per week
You want to lose weight in the shortest amount of time? Then you should use only safe and not bearing threat to the health methods, such as those about which today speech. You should also be realistic and realize that if you continue to follow, then you will be able to pass on the 500 to 900 grams per week.
Drink water
One of the best ways to lose weight and to lose 1.5 kg in 7 days – to make water your main drink. Of course, it is much more useful than soda helena energy, but that's not all. You should also exclude from the diet of smoothies and fruit juices (not natural juices). The water supports a healthy fluid balance in the body, accelerates metabolism, and quenches the thirst much better than other drinks. If you don't like its taste, just add into the jar a few drops of the juice of your favorite citrus fruit helena a little bit of mint.
Watch the carbs
I'm not talking about full their exclusion. The body needs carbohydrates to function properly, and without them they do not exceed your diet will be healthier. Just stay away authors from refined carbohydrates – eat bread and pasta, whole-grain, rather than refined grains. Also avoid refined sugar. Remember, a healthier alternative for him are fresh vegetables and fruits. Exactly contain the carbohydrates you need.
Burn more than you consume
One of the most obvious tips about anything, however, is often forgotten.You want to lose weight? Then you will have to expend more energy than you consume. Stay physically active: visit the gym, do the exercises at home, running helena ride a bike. Choose the job on the soul.
You want to burn a lot of calories – the force the heart to work harder, and therefore, do cardio!
Regular cardio exercises are one of the most effective ways to lose excess weight. Engaged in game sports, adhere to a daily jog, more often swim away. Strength exercises, such as pushups, squats, twisting are also of great importance. When you stay in the gym, use the treadmill, stepper and, of course, an ellipsoid. So you not only lose weight, but will bring invaluable for health.
Do not neglect going to bed
And those half hours of sleep, can play a positive role! If you rest properly, then you will be able to more easily stick to a diet and with more energy to train. Of course, sleep too long, too much, not worth it. Even if the sender into bed 30 minutes earlier or get up 15 minutes later, then you will notice positive changes. In the meantime, as long as you follow these tips, you can keep yourself in good shape and maintain the achieved results. All depends on regular activity and proper nutrition. Overweight begins inexorably to fall, and you will look and feel 100! And do you have any tips on how to lose weight of 1.5 kg per week?
How to lose weight in a week to 1 kg: tips and deals
Effective tips:
- Lead effective unloading days.
- During the day abundantly we drink ordinary water, to pull out waste products and toxins from your body.
- Also, you can eat apples and drink yogurt, every two hours one after the second glass. The drink should be with a minimum percentage of fat, but not fat-free.
- For effective weight loss fit buckwheat porridge without salt and spices. Yes, maybe it's not very tasty, but useful and of high quality. The rump must pour boiling water and take a few hours, preferably all night. Eat small portions 5 times a day, washed down with green tea helena yogurt.
- Certainly, active exercise, you can walk to the pool, swim, pump the muscles. Choose the kind of sport that most suits your needs and interest in the spirit.
- It is useful to will be and easy hiking in the park before going to bed, fresh air does wonders, it gives energy and strength, calms the nervous system, normalizes sleep.
On the eve before the start of the diet it is better to go to bed on an empty stomach, you can drink a cup of herbal tea. Menu one day the following:
- Breakfast – drink a glass of warm water and take a contrast shower.
- For lunch – a couple of green apples and a cup of tea with chamomile.
- Dinner 150 g of chicken breast, prepare a serving of a vegetable salad with one teaspoon of vegetable oil.
- Snack – cucumber.
- Dinner tomato soup with fresh parsley.
During the day drink not less than 2 liters of water, pure, natural.
Low-calorie diet
Represents a system of proper nutrition, the basic principles of which are the following: you should not have the feeling of hunger even once for the whole day. Such a result is achieved by a slight consumption. You need to eat five times during the day (3 basic income + snacks from the allowed foods). The contents of the bowl it is possible to accommodate in a standard glass. There is no need to overeat – your stomach will take, and appetite shall adopt unhealthy weight. Move more, walk away. Without fanaticism – if it is not involved work out, it's too hard to work with in the first day, it's not worth it. So you overstrain the muscles, and then even long to be able to train. If you tempt to exercise in the gym, dance helena stretch it out of the house. Choose a profession that will bring yudin. Drink more water. The liquid speeds up the metabolic processes and dulls the sense of hunger. In a day drink eight or more glasses. Tea and coffee is also counted, but all drinks must contain in the composition of the sugar. Get ready!
Leave in the refrigerator will always be a authorized products, which can satisfy your hunger. Spend a little time to cook proper food. There are recipes that will make dish is not only useful, but also tasty. Without the manifestations of ingenuity to help you quickly get bored of fresh food, and the distortion cannot be avoided. Include in your diet plenty of different products from the list of permitted, to the organism getting useful substances in the right quantities. The list includes foods of vegetable and animal origin. That this is possible? Fish (any kind), beef, turkey, rabbit and poultry (except geese and ducks). Eggs (all birds). Dairy products fat to 1.5 %. If you can't live without baking – do it on the basis of rice and oat flour, without butter, cream and sugar. A couple of pasta from durum wheat (1 once a day for lunch). Fruit (except melons, bananas, persimmons, grapes). Vegetables (except carrots, beets, legumes and potatoes). You count calories. You need to eat no less than 800 and no more than 1200 kcal per day taking into account your daily physical activity. Less this standard to eat there, it is equal to fasting. For convenience, the calculation of caloric content of dishes and products take advantage of a calorie counter. By following these recommendations, you can lose 2 kg, to maintain health and to change your eating habits.
The unloading of the day
Agreed the unloading of the day it is recommended that no more than 1 times per week. A particularly popular way of losing weight is the spurge. This is a green tea with milk. For the preparation you need 1 liter of milk with a low percentage of fat, dilute 200 g of boiled water and put a little cool. Then the milk need to add 3 tablespoons of green tea. Infuse the mixture is desirable for half an hour. The filtered drink is recommended to drink one every hour after the second glass. In addition, it is recommended to drink 2 liters of clean water. In this day it is necessary to exclude from the diet, black tea, alcoholic beverages, pastries, sweets, coffee. Also for the inlay you can prepare a cocktail of yogurt and beetroot. To do this it is necessary to boil the beets without salt, grate on a small grater helena scroll through a meat grinder and mix with one liter of yogurt. Milkshake is a need to divide into 6 parts and take the same time. There's nothing not possible. In this day it is possible to lose a few extra pounds, but he should know that weight loss occurs due to the excretion of fluids and reduce the volume. Fats will remain in place. If you need to lose weight urgently, this method is ideal.