Almost all methods for weight loss are based on reducing the caloric content of the diet. These 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? Some of them are given below.
Causes of obesity
Extra pounds are the result of irrational eating: some nutrients come with excess food, some - not enough, so the body's needs are not met. Other reasons to lose weight:
- heredity;
- overeating;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain in women is observed during pregnancy and breastfeeding. Decreased levels of female hormones and slowed metabolism during menopause are also one of the reasons for weight gain in women. Avoid excess causes will help determine the dietitian.
How to lose weight fast?
To lose weight fast at home, you need to calculate how many calories your body burns per day and reduce the amount of calories consumed with food by 10-20%. Tips for losing weight fast:
- give up sugar;
- cook in olive oil;
- drink green tea;
- perform a set of daily exercises;
- get up from the table with a slight feeling of hunger - satiety comes later;
- do not limit yourself in food, choose foods with a rational ratio of proteins, fats, carbohydrates;
- Pay attention to changes in parameters, not weight.
In the absence of lifestyle changes (nutrition, physical activity), acute weight loss is estimated to be more than 5% in six months. Your dietitian will help you choose the one that works best for you.
How to lose weight without dieting?
Rational nutrition, food choices based on the number of calories and the ratio of proteins, fats, carbohydrates, giving up bad habits and adjusting your lifestyle will help you lose weight without dieting. It is necessary to exercise regularly, choose active recreation (walking, cycling). To lose weight without dieting you need:
- drink more fluids;
- do not be distracted by foreign objects while eating;
- use small containers.
It is also important to avoid stress and get enough sleep. Lack of sleep secretes large amounts of hormones (ghrelin, cortisol) that increase appetite. Healthy sleep (7-9 hours) promotes the secretion of the hormone leptin, which suppresses hunger and is responsible for the feeling of satiety.
What to eat to lose weight?
It is recommended to eat often, but in small portions, to lose weight without compromising health. Between meals, you can eat foods that satisfy hunger:
- nuts;
- legumes;
- apples and pears.
Chili pepper, vinegar and olive oil added to main dishes also help to saturate quickly. The diet to lose weight includes green tea, cereals, lean meat 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, your doctor should arrange a diet. 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 need to take in fewer calories than your body burns per day. Daily caloric intake for adults Mifflin-St. Jeor is calculated by the 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 should be multiplied by a factor of 1, 375. Weight 25 kg for women 25 years old, height 1. 6 m, caloric norm 1800 kcal, weight 25 kg for men 25 years old, 2480 kcal for those 1. 8 m tall.
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?
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 run out of diets - the weight gained will hardly disappear in the first months after birth. Excessive weight gain can put a lot of stress on the body of the expectant mother (legs, spine), which can lead to overweight in the fetus. To lose weight during pregnancy without harming the baby, you need:
- rational and varied eating;
- exclude the use of fast food, dough, carbonated drinks, sour foods, acids;
- eat often and in small portions;
- plan your last meal 3 hours before bed;
- drink enough water;
- lead an active lifestyle (daily walks).
It is important not to limit the intake of vitamins and minerals during pregnancy. Important micronutrients that a woman should take during childbirth include iodine, iron, calcium, folic acid, and vitamin D.
How to lose weight after childbirth?
After childbirth, a woman's body weakens, it takes time to recover resources. When lactation is established, the mother gets enough sleep, feels comfortable, and if there are no contraindications, it is recommended to plan a weight loss program. Proper weight loss does not happen quickly without harming a woman and child - this process can take up to a year.
In the first month after birth, you can do small physical exercises only in a prone position, and a little later - start warming up in a sitting position. Gentle sports activities (yoga, water aerobics, Pilates) can begin 1-1, 5 months after a natural birth and 1, 5-2 months after caesarean section. And only 4-5 months after the birth of a child, a woman can begin full-fledged training to lose weight after childbirth.
How to lose weight during adolescence?
The desire to lose weight during adolescence can be caused not by the extra pounds, but by the impact of social standards and dissatisfaction with appearance. Unexplained weight gain can be a sign of endocrine disorders, so you should consult a dietitian and endocrinologist before going on a diet.
Rules to help a teenager lose weight:
- to be actively involved in sports, to participate in interests (gymnastics, boxing, football, volleyball);
- take breaks to warm up while writing homework or playing games on the computer;
- do not skip the main dishes;
- to follow a 1: 1: 4 ratio of proteins, fats and carbohydrates in the diet;
- eat steamed, boiled or baked food;
- eat fruits and vegetables as a snack;
- add more protein foods (eggs, milk, legumes) to a diet that satisfies hunger well;
- Limit the use of fizzy drinks, bread, sweets.
The support of loved ones is extremely important for a teenager - it is recommended that all family members follow a healthy lifestyle and proper eating habits. Another important aspect is the organization of joint outdoor activities.
Why not lose weight through intermittent fasting?
Intermittent fasting means dividing the day into two periods. You can eat in the first half of the day, the rest of the time you should avoid eating. There are different schemes: 13/11, 16/8, 18/6, 36/0 (the first number indicates the meal hours, the second - the fasting hours).
When fasting, the body becomes stressed and begins to use its own reserves of fat, protein and carbohydrates. On the first day of the diet, weight loss occurs due to the burning of carbohydrates, and then - due to proteins and fats. Protein reserves are located in the muscle tissue, and if their amount is reduced, the metabolism slows down. Oil fields are burned last. Therefore, the best way to lose weight is to choose the right diet and exercise on the advice of a dietitian.
How to speed up metabolism and lose weight?
Weight loss can be complicated by slow metabolism caused by diseases of the gastrointestinal tract, endocrine pathologies and genetic predisposition. An endocrinologist and dietitian will help you lose hormonal 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;
- to follow a drinking regimen;
- eat more protein foods (eggs, legumes, nuts, meat), fiber, fresh fruits and vegetables;
- aerobic sports (running, swimming, cycling);
- eat small meals every 3-4 hours;
- avoid fatty foods;
- walk in the fresh air every day;
- rational distribution of work and rest hours (7-8 hours of sleep per day);
- to give up bad habits.
The diet should include simple carbohydrates (cabbage, cereals, prunes, raisins), as well as vitamin D (seafood, butter), iron (hazelnuts, beef, seaweed, red fish), calcium-rich foods. milk, cottage cheese, cabbage).