Get rid of excess weight at home dreaming with nearly one out of every two people, but as you start to lose weight, you know very far away from each one. Because of this, the slimming process of systematically delayed "tomorrow", and kilograms in the meantime, just added. A visual guide to action is just what we need. When there is a plan that defines the sequence of the process, the easiest person to begin to lose weight. Prepare a step by step guide, and call you "With that you start to lose weight."
To determine the objective, it is necessary to perform a self test. It is an important step in the onset of thinning, since the result becomes the only reference point that must be remembered throughout the program.
Start notepad, personal, in which you will be able to reflect all stages of developed the plan. You must like it, because shortly going to open several times a day.
The psychological aspect. Many people, quite frankly, wonder: "Why can't I stop eating?". Sometimes the reason becomes the stress, the depression, the chronic disease that you get enough sleep, the fatigue of these moments you must also fight. For a better motivation to think outside stimulus.
He has made the calculations and were some of the results – become the main goal, which can be displayed, so as not to fall. Make colorful poster, place it in a visible place on your photo, where if gustáis, etc
Install real terms. Not apresuráis event, the rapid thinning is the same as the quick return of weight, or breakdowns. Optimal reduction of the body mass of 3 to 4 kg in a month. Weigh yourself 1 time a week, and take note of the results in your journal.
To start the process of weight loss without restrictions in the intake of energy is not going to work. Calculate the volume needed in the home with the help of a special calculator, or by using the formula:
Men:
Of the woman:
Hereinafter, the result must be multiplied by the coefficient that corresponds to the level of physical activity:
If a 25 year old female, weighing 69 kg, working in the office, but she has a son, who is usually playing active games, we will get the following result:
Diet Kcal = (0,0621 * 69 + 2,0357) * 240 = 1517 * 1,3 = 1972.
The result can be a signal to end the "jamar", and start eating well.
There is another form of settlement of daily calories. To do this, it is necessary to perform the following steps:
Important! On average, to slim the man you need to eat less than 1000 Kcal and not more than 1500 Kcal per day. The calculations are individual and depend on the initial weight, growth, age, sex, and physical activity.
For the weight reduction in the home is carried out more efficiently will not only have to leave a lot of say. The energy value of the products are made up of proteins, fats and carbohydrates is the basis of the diet. When an increase in the diet of fats and simple carbohydrates that the man starts to get fat. The proteins of the front – help you lose weight.
To lose weight, every day you should eat proteins-fats-carbohydrate, on average, in the following amounts:
The reduction in weight of the amount of protein-fat-carbohydrates is going to change. To determine with accuracy the amount needed for your diet, use tables of calories, with an indication of the proteins-fats-carbohydrates, an app for the phone or on-line services. For the precision of the calculation of the best buy electronic kitchen scale.
To lose weight not only is important to avoid eating in excess, but that it is necessary to pay sufficient attention easy consumption and water without gas. Each person should drink at least 30 ml of water per 1 kg of weight. Tea, coffee and other beverages are not take into account – it is important to get used by simple as water, that does not stop at the body and eliminates all toxins and slag accumulation.
Discover all the secrets, having examined the article about the right way to drink water to lose weight on our website.
The main volume of liquid you should drink in the first half of the day, to inhibit the formation of edema.
Successful weight reduction does not occur in the background of hunger, or of a unique and abundant consumption of food per day. Eating is necessary 5-6 times a day, but the amount of servings that should be no more than 250 grams. You get an average of 3 full food intake (breakfast, lunch and dinner) + 2-3 small snack in between them. This same technique helps you not to fall in the first few days of the diet.
Check the breakfast through 20-40 minutes after awakening, and in the following meals through each and every one of 3-3,5 hours. Main dinner should be 2 to 3 hours before bedtime, and if you have spent more than 4 hours, do a second dinner.
Volume of daily calories should be distributed between meals so that more of the half was devoured up to 14 hours a day. When this breakfast for weight loss should consist mainly of carbohydrates, while the dinner is desirable to make only the protein.
For the preparation of special menus you can use tables that contain the information about the calories and the composition of proteins-fats-carbohydrates. Kitchen to choose the best according to your personal preferences. If the diet remain favorite products, flake will be more difficult.
Immediately make a list of prohibited foods and additives to himself. Exclude from the diet is that all products that are made fat: sausages, flour, sweets, soft drinks and sugar-sweetened drinks, oily products, mayonnaise and other adipem continet sauces. Of these products it is better to leave forever.
Always plan your meals ahead of time. In advance make a shopping list at the grocery store. In advance designs and prepare what you're going to eat. Best way to do this or the night to the morning, or tomorrow in the day (in this case, the breakfast already have thought of).
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If not immediately, at some point you will have to connect the physical activity. What is going to solve. You can choose any type of: exercise, running, weights, TABATA fitness, dance, biking, swimming, etc, it is Important for the physical exertion would cause her pleasure, then you will be able to carry out with regularity and achieve spectacular results in the reduction of weight.
Now you know where to start to lose weight. Despite the popular belief that it is necessary to stop eating, conscious approach to the process of thinning gives the best results. When the development of a plan to lose weight in the realization of all the calculations at home will know how much comis in reality, and the extent to which the sedentary life-style driving. It seems to us that we eat little, and all day "at the feet", and the calculations that you show – that is why we have fat.
Make your weight loss plan, looking for effective motivation and begins to be transformed from the inside and the outside as possible!
