Almost all methods of weight loss are based on reducing the caloric content of the diet. It can be a monodiet, a rational diet or just fasting days. There are also fat-burning foods that speed up the weight loss process. Want to know what is the most effective way to lose weight? Listed below are some of them.
Causes of weight gain
The extra pounds appear as a result of an irrational diet: some nutrients come in excess with food, others are not enough, so the body’s needs are not met. Other causes of weight gain:
- heredity;
- devouring;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain in women is observed during pregnancy and lactation. Decreased levels of female hormones and a slowdown in metabolism during menopause are also one of the reasons for weight gain in women. The causes of being overweight help determine the dietitian.
How to lose weight fast?
To lose weight fast at home, you need to calculate how many calories your body spends each day and reduce the amount of calories you eat with food by 10-20%. Tips for fast weight loss:
- give up sugar;
- cook the food in olive oil;
- drink green tea;
- perform a series of daily workouts;
- get up from the table with a slight feeling of hunger - satiety comes later;
- do not limit yourself to foods, choose foods that contain a rational proportion of proteins, fats, carbohydrates;
- do not pay attention to the weight, but to the changes in the parameters.
In the absence of a lifestyle change (diet, physical activity), they are considered to lose more than 5% in six months. A nutritionist will help you choose the right weight loss method for you.
How to lose weight without diets?
A diet based on a rational diet, calorie count and protein, fat, carbohydrate ratio, giving up bad habits and changing your lifestyle will help you lose weight without dieting. It is necessary to perform regular physical exercises and choose opportunities for active recreation (hiking, cycling). To lose weight without dieting, you need:
- drink more fluids;
- while eating do not distract from foreign things;
- use small pots.
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 to eat to lose weight?
To lose weight without compromising your health, it is recommended to eat often but in small portions. Between meals, you can eat foods that help relieve hunger:
- nuts;
- legumes;
- apples and pears.
Chili peppers, vinegar and olive oil added to the main dishes also contribute to rapid satiety. The weight loss diet includes green tea, cereals, lean meats and fish, green vegetables and fresh fruits. Choose low-calorie, balanced protein, fat, and carbohydrate foods to maintain satiety and calorie deficiency.
If you have a chronic illness, your doctor should prescribe a diet. The diet for diabetes and other endocrine diseases is selected by an endocrinologist.
How many calories do you need to lose weight per day?
To lose weight, you need to consume fewer calories than your body spends daily. The daily caloric intake of adults is determined by Mifflin-St. Calculated using the 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 1, 375. For 25-year-old women weighing 60 kg and 1 to 6 m tall, the caloric intake is 1, 800 kcal, for 25-year-old men weighing 80 kg at a height of 1. 8 m to 2480 kcal.
If you lead an active lifestyle and exercise for fast and effective weight loss, you can reduce the caloric content of your diet by 10%. People who take a sedentary lifestyle are advised to consume 20% fewer calories than the body consumes daily.
How to lose weight during pregnancy?
Normally, a woman gains about 10 kg during pregnancy (fetal weight, placenta, enlarged uterus, amniotic fluid, adipose tissue). With such weight gain, women are forbidden to exhaust themselves with diets - the pounds they gain are easily lost in the first months after giving birth. Being overweight can put a lot of strain on the mother's body (legs, spine) and provoke excess weight in the fetus. To lose weight during pregnancy without harming the baby, you need:
- to eat rationally and variably;
- excludes the use of fast food, cakes, carbonated drinks, pickled foods, pickles;
- eat often and in small portions;
- plan your last meal 3 hours before bedtime;
- drink enough water;
- leads an active lifestyle (daily walks).
It is important not to limit your intake of vitamins and minerals during pregnancy. Essential trace elements include iodine, iron, calcium, folic acid, and vitamin D, which a woman must take during childbirth.
How to lose weight after childbirth?
After giving birth, a woman’s body weakens, she needs time to recover resources. Planning a diet program is recommended when you are lactating, the mother is getting enough sleep, feeling well, and there are no contraindications. Proper weight loss without harming the woman and the child does not happen quickly - this process can take up to a year.
In the first month after giving birth, you can only do minor physical exercises while lying on your stomach, and a little later - start warming up while sitting. Gentle sports activities (yoga, water aerobics, pilates) can be started by a woman 1-1, 5 months after a natural birth and 1. 5-2 months after a cesarean section. And only 4-5 months after the birth of a child, a woman can start a full-fledged workout to lose weight after giving birth.
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 social norms and dissatisfaction with the outside. Unreasonable weight gain can be a symptom of endocrine disorders, so you should consult a nutritionist and endocrinologist before dieting.
Rules to help a teenager lose weight:
- play sports actively, participate in hobbies (gymnastics, boxing, football, volleyball);
- take a break from the computer to warm up while writing a homework or playing a game;
- do not miss the main meals;
- keep a 1: 1: 4 ratio of proteins, fats, carbohydrates in the diet;
- eat steamed, cooked or steamed food;
- buy fruits and vegetables for snacks;
- add more protein foods to your diet (eggs, milk, legumes) that will relieve hunger well;
- restricts the use of carbonated drinks, buns, sweets.
It is extremely important for a teenager to support their loved ones - it is recommended that all members of the family follow a healthy lifestyle and proper eating habits. Another important aspect is the organization of joint outdoor activities.
Why not run out during intermittent fasting?
During periodic fasting, the day is divided into two periods. You can eat in the first half of the day, 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 of the meal, the second the hours of the fast).
During fasting, the body experiences stress and begins to use up its own reserves of fat, protein and carbohydrates. Weight loss occurs on the first day of the diet due to the burning of carbohydrates, and later - due to proteins and fats. Protein reserves are located in the muscle tissue, and when they decrease, the metabolism slows down. Fat deposits burn for the last time. Therefore, the best way to lose weight is to choose the right diet and exercise in consultation with a nutritionist.
How to speed up your metabolism and lose weight?
Weight loss can be complicated by a slow metabolism caused by diseases of the gastrointestinal tract, endocrine pathologies, and genetic predisposition. An endocrinologist and a nutritionist will help reduce your hormone 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 the drinking system;
- eat more protein foods (eggs, legumes, nuts, meat), fiber, fresh fruits and vegetables;
- perform aerobic exercises (running, swimming, cycling);
- eat small meals every 3-4 hours;
- rejects fatty foods;
- walking in the fresh air every day;
- rationally distributes working and rest time (7-8 hours of sleep per day);
- refuse bad habits.
Simple carbohydrates (cabbage, cereals, dried apricots, raisins) as well as foods rich in vitamin D (seafood, butter), iron (nuts, beef, seaweed, red fish) and calcium should be included in the diet. milk, cottage cheese, cabbage).