Almost all methods of losing weight are based on reducing the calorie content of the diet. 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. Want to know the most effective way to lose weight? A few of them are listed below.
Reasons to gain weight
Extra pounds appear as a result of irrational nutrition: some nutrients come with excess food, some - not enough so that the body's needs are not met. Other causes of weight gain:
- heredity;
- overeating;
- 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 is also one of the causes of weight gain in women. The causes of obesity will help determine the dietitian.
How to lose weight fast?
To lose weight fast at home, calculate how many calories your body consumes per day and reduce the amount of calories consumed with food by 10-20%. Tips for fast weight loss:
- give up sugar;
- cook 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 in food, choose dishes with a rational ratio of proteins, fats, carbohydrates;
- pay attention not to weight but to changes in parameters.
Sharp weight loss is considered to be more 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 is right for you.
How to lose weight without diets?
Rational nutrition, choosing foods according to the number of calories and the ratio of proteins, fats, carbohydrates, giving up bad habits and adjusting lifestyle will help to lose weight without diets. It is necessary to regularly perform physical exercises, choose active forms of recreation (hiking, biking). To lose weight without dieting, you need:
- drink more fluids;
- while eating, do not be distracted by extraneous matters;
- use small tools.
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) promotes the release of the hormone leptin, which suppresses hunger and is responsible for satiety.
What do you need to eat to lose weight?
To lose weight without harming health, it is recommended to eat often, but in small portions. Between meals, you can eat foods that help quench your hunger:
- nuts;
- legumes;
- apples and pears.
Chili peppers, vinegar, olive oil, added to the main courses, also contribute to rapid satiety. Diets for weight loss include green tea, grains, lean meats and fish, green vegetables and fresh fruits. Choose low-calorie, balanced protein, fat and carbohydrate foods to stay full and maintain a calorie deficit.
If you have chronic diseases, a doctor should make a diet. A diet for diabetes and other endocrine diseases is chosen by an endocrinologist.
How Many Calories Do You Need A Day To Lose Weight?
To lose weight, you need to consume fewer calories than your body consumes per day. The daily caloric intake of an adult is calculated using Mifflin-St. Jeor formula:
- 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 with a weight of 60 kg, height 1, 6 m, the caloric norm is 1800 kcal, for men 25 years with a weight of 80 kg, height 1, 8 m - 2480 kcal.
If you lead an active lifestyle, practice sports to lose weight fast and efficiently, 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?
Usually a woman during pregnancy gains about 10 kg (weight of the fetus, placenta, enlarged uterus, amniotic fluid, adipose tissue). With such weight gain, it is forbidden for women to exhaust themselves with diets - the kilograms gained will effortlessly go away in the first months after childbirth. Weight gain, which goes beyond the norm, can put a lot of stress on the expectant mother's body (on the legs, spine), causing 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, cakes, carbonated beverages, 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 the intake of vitamins and minerals. Among the essential micronutrients that a woman should consume during the period she gives birth to a child are iodine, iron, calcium, folic acid, vitamin D.
How to lose weight after giving birth?
After giving birth, a woman's body is weakened, she needs time to recover resources. It is recommended to plan a weight loss program when breastfeeding is established, the mother gets 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 birth, you can only do minor physical exercises in a supine 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 birth and 1, 5-2 months after cesarean section. And only 4-5 months after the birth of a child, a woman can begin full-fledged training to lose weight after giving birth.
How to lose weight as a teenager?
In adolescence, the desire to lose weight may not so much be caused by extra pounds, but by the influence of social standards and dissatisfaction with appearance. Excess weight gain can be a symptom of endocrine diseases, so before going on a diet, consult a nutritionist and endocrinologist.
Rules to help a teen lose weight:
- actively engage in sports, participate in sections of interest (gymnastics, boxing, football, volleyball);
- while writing homework or playing games at the computer, take breaks to warm up;
- do not skip main meals;
- adhere to a ratio of 1: 1: 4 of proteins, fats, carbohydrates in the diet;
- eat steamed, cooked or stewed food;
- take fruits and vegetables as snacks;
- add more protein foods to the diet (eggs, milk, legumes), which satisfy hunger well;
- limit the use of carbonated beverages, muffins, 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 proper 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 schemes: 13/11, 16/8, 18/6, 36/0 (the first number indicates the hours with food, the second - the hours with fasting).
When 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 proteins and fats. Protein reserves are located in muscle tissue, if their amount decreases, the metabolism is slowed 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 the metabolism and lose weight?
Weight loss can be complicated by slow metabolism, induced 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, 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;
- participate in 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);
- to reject from bad habits.
It is necessary to include simple carbohydrates in the diet (cabbage, grains, dried apricots, raisins), as well as foods rich in vitamin D (seafood, butter), iron (nuts, beef, seaweed, red fish), calcium (milk, cottage cheese, cabbage).