Almost all weight loss methods are based on reducing the calorie content of the diet. They can be monodiet, a rational diet or just days of starvation. There are also foods for burning fat that help speed up the weight loss process. Want to know the most effective way to lose weight? Some of them are listed below.
Reasons for weight gain
Excess weight is the result of an irrational diet: some nutrients come with food in excess, others - not enough, so that the body's needs are not met. Other reasons for weight gain:
- heredity;
- tendency to overeat;
- sedentary way of life;
- hormonal imbalance.
Physiological weight gain in women is observed during pregnancy and lactation. Decreased levels of female hormones, slowing of metabolism during menopause are also one of the reasons for weight gain in women. The reasons for being overweight will help you determine the dietitian.
How to lose weight fast?
To lose weight fast at home, you need to 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 food in olive oil;
- drink green tea;
- perform a set of daily workouts;
- you 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 protein, fat, carbohydrates;
- pay attention not to the weight, but to the changes in the parameters.
Sudden weight loss is considered to be more than 5% in six months in the absence of lifestyle changes (diet, physical activity). The 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 protein, fat, carbohydrates, abandonment of bad habits and lifestyle adjustments will help you lose weight without dieting. It is necessary to exercise regularly, to choose active types of recreation (hiking, cycling). To lose weight without dieting, you need to:
- drink more fluids;
- while eating, do not be distracted by external things;
- use small utensils.
It is also important to avoid stress and get enough sleep. In the absence of sleep, large amounts of hormones are released, which cause increased appetite (ghrelin, cortisol). Healthy sleep (7-9 hours) promotes the release of the hormone leptin, which suppresses hunger and is responsible for the feeling of fullness.
What should you eat to lose weight?
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.
Hot peppers, vinegar, olive oil, added to main dishes, also contribute to rapid satiety. The weight loss diet includes green tea, cereals, lean meat and fish, green vegetables and fresh fruits. Choose low-calorie, balanced foods with protein, fat and carbohydrates to stay full and maintain a calorie deficit.
If you have a chronic illness, your doctor should make a diet. Diet for diabetes and other endocrine diseases is chosen by an endocrinologist.
How Many Calories Do You Need To Lose Weight?
To lose weight, you need to eat fewer calories than your body consumes per day. The daily caloric intake for an adult is calculated according to the Mifflin-St formula. Year:
- 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 of age weighing 60 kg, height 1, 6 m, the caloric norm for is 1800 kcal, for men aged 25 years weighing 80 kg, height 1, 8 m - 2480 kcal.
If you lead an active lifestyle, exercise 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% fewer calories than the body consumes per day.
How to lose weight during pregnancy?
Usually during pregnancy a woman gains about 10 kg (weight of the fetus, placenta, enlarged uterus, amniotic fluid, adipose tissue). With such weight gain, women are forbidden to exhaust themselves with diets - the accumulated weight will disappear effortlessly in the first months after birth. Gaining weight that exceeds the norm can burden the body of the expectant mother (legs, spine), to provoke overweight fetus. To lose weight during pregnancy without harm to the baby, you need to:
- eat rationally and varied;
- exclude the use of fast food, pastries, carbonated beverages, sour 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).
It is important not to limit your intake of vitamins and minerals during pregnancy. Among the main trace elements that should be taken by women during childbirth are iodine, iron, calcium, folic acid, vitamin D.
How to lose weight after giving birth?
After childbirth, a woman's body is weakened, she needs time to restore resources. It is advisable to plan a weight loss program when lactation is established, the mother sleeps enough, feels comfortable and has no contraindications. Proper weight loss without harm to the woman and child does not happen quickly - this process can take up to a year.
In the first month after birth you can do small exercises only 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 childbirth and 1, 5-2 months after cesarean section. And only 4-5 months after the birth of a child, a woman can begin full training 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 excess weight, but by the influence of social standards and dissatisfaction with appearance. Gaining weight for no reason can be a symptom of endocrine diseases, so before going on a diet, you should consult a nutritionist and endocrinologist.
Rules that will help a teenager lose weight:
- actively engage in sports, visit sections of interest (gymnastics, boxing, football, volleyball);
- while writing homework or playing computer games, take breaks to warm up;
- do not miss the main meals;
- observe a ratio of 1: 1: 4 of protein, fat, carbohydrates in the diet;
- eat steamed, cooked or stewed food;
- eat fruits and vegetables as snacks;
- add more protein foods to your diet (eggs, milk, legumes) that satiate hunger well;
- limit the use of carbonated beverages, rolls, pastries.
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 periodic fasting?
Intermittent fasting involves dividing the day into two periods. In 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 shows the hours of food, the second - the hours of fasting).
During starvation, the body experiences stress and begins to use its own stores of fats, proteins and carbohydrates. Weight loss on the first day of the diet is due to the burning of carbohydrates, later - due to protein and fat. Protein reserves are located in muscle tissue, if their amount decreases, metabolism slows down. Fat accumulates 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 nutritionist will help you lose hormonal weight.
To speed up your metabolism and lose weight, you must follow the rules:
- do not miss breakfast, 40-50% of the daily diet should fall on the first meal;
- follow the drinking regime;
- eat more protein foods (eggs, legumes, nuts, meat), fiber, fresh fruits and vegetables;
- engage in aerobic exercise (running, swimming, cycling);
- eat small meals every 3-4 hours;
- refuse fatty foods;
- walking in the fresh air every day;
- rationally allocate hours of work and rest (sleep 7-8 hours a day);
- to give up bad habits.
The diet should include simple carbohydrates (cabbage, cereals, dried apricots, raisins), as well as foods rich in vitamin D (seafood, butter), iron (nuts, beef, seaweed, red fish), calciummilk, cottage cheese, cabbage).