Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

19 Mar 2016

Content

Every self-respecting girl/woman should care about how she carries herself and looks. As a rule, a well-groomed, pleasant appearance after losing weight is noticeable. To the greatest extent, it depends on a beautiful, toned body. No matter how much you would like to change this fact, without effort, “by magic,” you will not be able to achieve success in losing weight. First of all, the key to harmonious weight and a sophisticated silhouette is willpower, desire and work on yourself. Where to start losing weight? Convince yourself to start living a healthy lifestyle. Thanks to this attitude, you will both see and feel the transformation.

How to start losing weight at home

In order for weight loss results to be quick and effective, it is necessary to approach this issue comprehensively. How easy it is to lose weight and where to start losing weight? Naturally, the first step to the figure of your dreams is to properly review your diet. Healthy eating is the basic rule for improving your body and health. Secondly, when losing weight it is simply necessary physical exercise. It’s unlikely that anyone would want to see sagging, loose skin after losing weight. When losing weight, you need to tone your muscles! Plus the process will actually go faster.

Make it clear to yourself: don’t dare shirk! Don’t reward yourself with a piece of cake or pastry because “you haven’t eaten anything harmful all day, I’m great.” Each achieved result must be supported and then consolidated. In the future, you will see that you do not return to the same weight, but your figure is getting better. Even when you see those same cherished numbers on the scales, this does not mean at all that the work on yourself is over; you can return to your favorite buns or fried cutlets. From now on, sports and proper nutrition are your religion.

How to eat right to lose weight

There are several basic rules on how to start eating right and losing weight:

1. Avoid fried foods. Include stewed and baked dishes in your diet. Preferably - steaming: the portion will be enriched useful vitamins, not lost during cooking.
2. Train yourself to have breakfast: it is extremely necessary. Remember, the better your breakfast, the less you will eat at lunch or at subsequent meal times.
3. Reduce your usual portion by half. Stick to fractional meals - you need to eat every 2-4 hours.
4. Drink as much water as possible. If you didn’t know, the feeling of hunger is sometimes false. Just drink a glass of water and the desire to eat will disappear.
5. For those with a sweet tooth: you can treat yourself no more than twice a week with a portion of sweets from a matchbox or a glass of dessert.

To help, here is a sample table of “proper nutrition for weight loss” with a list of products:

What is the best time to exercise?

It is preferable to do sports in the morning and evening hours. Train yourself to do exercises after waking up - this will also give you a boost of energy and a good rhythm for the day. Very good way lose weight and make your whole body work - jumping rope, running. If you don't have time to do this in the morning, then run in the evening. Go out to the area near your house and go jogging. When the muscles are already warmed up, it’s good to do a little stretching like the same morning exercises. Train gradually, do not immediately exhaust yourself with training.

If you can’t lose excess weight at home, there is another surefire remedy - the gym. A personal trainer will tell you how to run correctly to lose weight using a treadmill. Your best assistant will create a competent personal training program and create an individual diet. Ask about the availability of an orbitrack - this is a modern universal simulator that makes all muscle groups work. Remember: no matter what time of day you exercise, the main thing is to do it regularly! Attend classes as scheduled - the result will not be long in coming.

Should you start losing weight after 30, 40 and 50 years old?

The body of a man and a woman after 30, 40 and 50 years is significantly different from the youth. At this age, it will be dangerous to go on strict diets or resort to starvation. Excessive exercise can also be harmful to your health. How to lose weight correctly in adulthood? Limit daily food intake to 2200 kcal per day - you need food rich in fiber plus vegetables. It is worth engaging in calm physical activities, such as yoga, stretching, jogging. Drink more fluids. With this regime, the body is cleansed of toxins and weight loss occurs.

To “hear” your body and switch to a healthy lifestyle, you need to have a good understanding of healthy products. Why is the process of losing weight important? Consider it as not only a means to achieve the desired figure, but also the improvement of the entire human body. Find out how to lose weight at home. View useful tips nutritionists who will tell you about the basic rules of losing weight. You will learn how to lose belly fat and how to switch to a healthy diet without stress. Maintain your desired weight after losing weight without regaining those extra pounds.

Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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How to start losing weight correctly

Reading time: 13 min

Have you decided to lose weight, but don’t know where to start? We offer you step-by-step instructions on how to start losing weight at home (or in the gym). This reminder is suitable for both men and women, regardless of age and the amount of extra pounds.

A successful weight loss process consists of two components: a balanced diet and physical activity. So, where do we suggest starting to lose weight?

Nutrition: step-by-step instructions

STEP 1: remember the main rule of losing weight

The first step towards losing excess weight is to remember the main principle of losing weight. You lose weight when you eat less food than your body can burn during the day. In this case, energy begins to be drawn from reserve reserves on the body - fat deposits. Therefore, in essence, the process of losing weight comes down to food restrictions and creating calorie deficit.

No matter how much you try to find a magic pill for excess weight, remember that it is impossible to lose weight without dietary restrictions. Although, of course, there are people of the asthenic type who do not gain weight regardless of the amount of food consumed. But if this is not your case, then you cannot do without dietary restrictions.

There is no magic food combination, and there are no negative calorie foods. (like grapefruit or broccoli, as many people used to think), there are no miracle pills that burn fat. To lose weight, it is enough to eat less than the body can spend. Here's a good example:

STEP 2: decide on the power system

Any diets and nutrition systems essentially create the same calorie deficit, in which your body begins to use fat from its reserves. So from a practical point of view, it doesn't matter how you create this "scarcity". You can count calories, you can choose a popular diet, you can switch to proper nutrition (PN), you can simply reduce your consumption of high-calorie foods. No matter what diet or nutrition system you choose, with a calorie deficit you will lose weight.

• This effective method losing weight without stress, fasting and low-calorie diets.
• This is the most balanced way of eating, suitable for absolutely everyone.
• Proper nutrition will help you reconsider your eating habits, which means you won’t gain weight back.
• This way of eating involves a wide choice of foods; there are no strict restrictions on food, as in diets.
• Proper nutrition is the prevention of many diseases through diet and more intelligent food choices.

STEP 3: Calculate your calorie intake

If you are overweight, you will lose weight by eating right, even without counting calories. If you are slightly overweight (less than 10 kg), then in addition to eating right, you may have to count calories. Especially if you follow all the rules of PP, and within a month or two you do not see any results, then it is better to start counting calories to be sure that you are eating in a deficit.

Even if you have chosen a different nutrition system or diet, we still recommend calculating your daily caloric intake so that you understand what numbers to focus on. Be sure to compare your chosen menu with this norm to determine whether you have a bias towards too much or too little calories.

Whatever diet you choose and no matter what stunning effect you are promised, we do not recommend lowering your daily calorie intake below 1200 kcal. This is both harmful to health and increases the risk of breakdowns.

STEP 4: Optimize Your Diet

You must understand that even small dietary restrictions are still restrictions. And you probably won't feel full throughout the day. This is why it is important to optimize your menu so as not to be constantly hungry and not fall off your diet.

Remember the simple rules. Start the day with a full breakfast, don't skip meals, drink 2 liters of water, don't take long breaks in food, don't forget about small snacks throughout the day. It is especially important not to abuse fast carbohydrates, which cause hunger due to the release of insulin.

STEP 5: conduct a product audit

Of course, you don't have to completely eliminate sweets and junk from your diet to lose weight. Sometimes it is enough to reduce their number to meet your calorie intake. But if you want to not only lose weight, but also cleanse your diet, you will need to review your list of favorite foods.

Try replacing sweets with fruits, morning sandwiches with oatmeal, sweet yoghurts with kefir. When going to the store, avoid the harmful sections, trying to linger near the shelves with fruits, vegetables, meat and natural dairy products. This way you will get rid of temptations and will be able to improve your nutrition not only during the diet, but also in the future.

Workouts: step-by-step instructions

If losing weight depends so much on nutrition (it’s not for nothing that they say that the result of losing weight = 80% nutrition, 20% training), then why do you need to play sports at all? Let's re-emphasize that training will help you:

• burn extra calories
• speed up metabolism
• tone and tighten the body
• maintain muscle mass
• increase endurance and strengthen the heart muscle
• improve your mood and avoid apathy

You can lose weight without sports, but with training the process will go faster, and the quality of your body will improve. Of course, if you have contraindications or you at all If you don’t like sports, then you don’t need to force your body. But if you simply consider yourself not an athletic or hardy enough person, then in this case it is better to cast aside doubts. There are many workouts and exercises for beginners where it is not necessary to have experience.

You should also not refer to lack of time. Even the busiest person can find at least 20 minutes a day to workout at home. It could be in the evening after work or, conversely, early in the morning. Even training for 15-20 minutes will help you strengthen your muscles and improve your body, as well as put you in a good mood for the whole day.

What to do, if..?

1. If you you don’t plan to exercise, then we recommend increasing your daily activity: walking more often, taking long walks, trying to avoid passive leisure. Although increasing daily activity will be useful for everyone, regardless of whether they exercise or even lose weight. But especially for those who don’t play sports. You can also look into walking workouts that you can do at home in front of the TV or listening to music.

2. If you plan to go to group classes, then choose programs based on the offerings in your fitness club and physical capabilities. If you have time, spend 3-4 hours a week training in the gym.

3. If you plan to walk to the gym, then we strongly recommend at least a few introductory sessions under the guidance of a personal trainer. Otherwise, there is a risk of ineffective training or even injury.

4. If you are planning train at home, then just for you below is a step-by-step plan on where to start classes.

STEP 1: decide on the type of activity

So you've decided to train at home. It’s really very convenient; home training is only gaining popularity every year. Many even equip a mini-hall at home, purchasing various Sports Equipment and studying calmly, without leaving home. The first question you have to decide for yourself is, do you want to train on your own or using ready-made video training?

Training using ready-made videos is convenient because you don’t need to “reinvent the wheel”; a training plan has already been drawn up for you, sometimes for several months in advance. Nowadays there is such a huge selection of home programs that absolutely everyone can choose the ideal workout for themselves. Regardless of your level of training, specific goals, availability of fitness equipment and initial data, you will have the opportunity to find the best option.

The good thing about self-training is that you don’t have to choose a program for yourself. You can always tailor a lesson to suit your capabilities, based on your basic knowledge or information on the Internet. But this option is suitable only for those who are ready to choose exercises themselves, correctly regulate the load and train independently.

STEP 2: choose a specific program

When choosing a program or set of exercises, always consider the following principles:

• Choose a program and exercises based on your level of training, do not take workouts “for growth”.
• Don't be afraid to progress and gradually make your classes more difficult.
• Change programs periodically to avoid stagnation and increase the effectiveness of your classes.
• Use additional fitness equipment to add variety to your workout.
• You can’t train just one “problem area” to lose weight, you need to train your whole body.

STEP 3: Buy fitness equipment

You can exercise at home without using additional equipment, but you simply need fitness equipment if you want effectively work on strengthening muscles,diversify your classes and increase the intensity of your training. It is not necessary to purchase heavy equipment (and weights), you can buy compact ones fitness bands, expanders or TRX loops, which do not take up much space and are very easy to take with you.

We also recommend arming yourself fitness bracelet, which helps you track your physical activity. This is an inexpensive gadget that will become your main assistant on the way to healthy image life.

STEP 4: Plan your schedule

If you exercise for an hour a day, you can train 3-4 times a week. If you exercise 20-30 minutes a day, then you can train 5-6 times a week. Of course, focus on your individual capabilities; classes can be either more or less frequent. If you take a set of workouts, they usually offer a ready-made schedule for 1-3 months.

STEP 5: choose a class time

In terms of effectiveness, it does not matter what time of day you should train. Again, it is better to focus on your individual biorhythms. Exercising in the morning will help you cheer up, but at this time your body is not yet awake, so physical activity may be harder. Exercising in the evening is more convenient for working people, but intense exercise at night can disrupt sleep. Choosing the optimal time of day for classes can only be done experimentally.

Motivation and tracking results

We can’t help but mention another important component of the weight loss process – motivation. Without setting a goal and tracking intermediate results, it will be very difficult to realize your intention. It is the attitude, self-confidence and at the same time a sound assessment of your own capabilities that will help you lose weight without problems.

STEP 1: Record your results

First of all, record your initial data: weigh yourself, measure your volume, take a photo in a swimsuit. Scales do not always provide an objective characteristic, so not only the numbers in kilograms are important, but also changes in the volume and quality of the body. Weigh yourself once a week, measure your volume and take photos twice a month. You shouldn’t do this more often; losing weight is not like running a short distance! If you like to weigh yourself every day, then it is better to give up this habit, since such daily control only demotivates.

STEP 2: set a goal

Under no circumstances set yourself sky-high goals, much less specific goals like “I want to lose 5 kg per month.” The body may have its own plans for losing weight, and its planned pace may not coincide with your desires. Instead, set yourself workout goals, nutrition goals, or outdoor activity goals. In other words, something that depends only on you and your motivation.

STEP 3: Be prepared for different periods in your weight loss journey

Get ready for the weight to change abruptly. Usually in the first week there is an active weight loss - this is the removal of excess water from the body. Then the weight loss occurs at a slower pace. Sometimes there can be a good minus, and sometimes there can be weight gain. And that's absolutely normal! This doesn't mean you're doing anything wrong.

A good illustration of the weight loss process is the graph below. As you can see, from the starting point of 57 kg to the ending point of 53 kg, the weight moved in a zigzag manner. At one point there was even a weight jump of 1.5 kg. But if we evaluate the picture as a whole, then the weight gradually decreased over 3.5 months. Please note, not 3.5 weeks, but 3.5 months! This, by the way, relates to the question of how to lose 10 kg in a month.

STEP 4: get ready for a lifestyle change

Many people think that they can go on a diet for 3-4 weeks, lose an extra 5-10 kg and return to their previous lifestyle with excess food and low physical activity. And this is a very common mistake of those losing weight. If you want not only to lose weight by a certain date, but to maintain the achieved result, then you will have to completely change your lifestyle.

Imagine you've been on a diet or eating within a small calorie deficit and you've gotten down to your desired weight. What happens if you go back to eating without restrictions? (with a calorie surplus)? That's right, you will gain weight again. Therefore, do not look for easy ways, cleanse your diet of harmful, high-calorie, fatty foods. Not for a short time, but for life if you want to maintain your shape.

STEP 5: don’t fall into fanaticism

Losing weight is a truly difficult process that requires mental endurance and willpower over the long haul. However, we urge you to keep a cool head and not exhaust yourself with starvation diets and excessive physical activity, and also not to focus only on the issue of losing weight. Try to live life to the fullest by simply improving your diet and adding comprehensive physical activity.

If weighing yourself in the morning makes you feel dreadful, you avoid talking about food, and you constantly feel overwhelmed, then perhaps you need to let go a little, stop beating yourself up for failures, and reconsider your approach to losing weight. Be patient and don't chase quick results. Step by step you will reach your desired goal!

It's simple step-by-step instruction How to lose weight at home will help you navigate and plan your route to getting rid of extra pounds. Remember that there is no “magic pill” that will make your figure perfect without difficulty and worry. For a high-quality result, you will need patience and a portion of effort.

Preparations based on glycyrrhizic acid and phospholipids - modern means helping the liver to eliminate the effects of obesity or poor diet. “Phosphogliv” is an example of a modern combination drug for protecting and treating the liver:

• optimal composition of active components;
• wide range of therapeutic effects;
• favorable safety profile;
• over-the-counter release from pharmacies.

Drugs to support the liver are a faithful assistant at the stage of serious weight loss. They will help protect organ cells in case of improper diet and negative environmental influences.

Losing excess weight is the dream of many. According to statistics, almost 80% of women are dissatisfied with their weight and few have not tried all kinds of diets by the age of 20. Men usually think about it later than girls and lose weight to maintain health. One way or another, the question “how to lose weight correctly?” interests almost everyone.

The benefits and harms of losing weight: the effect of fasting on the body

Being thin is good for many reasons. Obesity and excess weight put a lot of stress on the heart and spine, and the liver also suffers - its cells degenerate into fat cells and stop functioning. However, the weight loss process itself can be risky, especially if a person who has never restricted himself in food suddenly begins to fast or drink “magic” teas and pills with a suspicious composition. Losing weight without harm to your health is possible, but you need to follow some rules. Otherwise, after a strict diet, the weight will quickly return, and your health will only worsen.

Many people dream of losing weight quickly, losing 20 kg in a couple of months. However, this pace is very dangerous for the body. A person can gain up to 3 kg of fat per month, the rest is just water. The safe rate of weight loss is the same. Strict diets that promise rapid weight loss have a bad effect on the condition of all tissues - due to a poor diet, they do not receive enough amino acids necessary for cell regeneration. Weight goes away, but not so much due to fat, but due to a decrease in muscle volume.

A hunger strike is also a blow to the liver. For this organ, rapid weight loss is simply detrimental - it can cause fatty degeneration of hepatocytes. It should be noted that symptoms can appear after a long period of time - when you have not fasted for a long time. Various fat burning pills also harm the liver - often women are not even interested in what they are made of, but such drugs can be very toxic. In addition, after a sharp weight loss, carbohydrates and fats are sent by the body to... the liver, and a woman who strived to be slim ends up in the hospital with obesity of this organ or acute hepatitis. Fasting often harms the gallbladder. Thus, rapid weight loss leads to an increase in cholesterol levels and a decrease in the content of bile salts. As a result, excess cholesterol is not excreted, and this contributes to the formation of gallstones.

Inadequate nutrition causes hypoglycemia - low blood sugar levels. This affects the endocrine system and provokes hormonal disorders. Fans of hunger strikes suffer from menstrual irregularities, depression and sudden mood swings, they develop skin rashes and stretch marks.

In a word, a strict diet and, especially, fasting do more harm to the body than good. Not to mention the fact that malnutrition slows down metabolism and the kilograms return very quickly - after all, during the diet, the body is accustomed to saving calories! Does this mean that losing weight without harm to the body is impossible? Of course not. But proper weight loss is a nutritional system, and not two weeks of a strict diet or refusal to eat.

Principles of proper weight loss

Healthy weight loss involves not only a balanced diet, but also some lifestyle changes. Here are a few rules that, if followed, will help you lose weight without consequences for your well-being and beauty.

1. Fractional meals. Eat small meals 5-6 times a day. This schedule is more physiological than the usual three meals a day. It prevents the accumulation of visceral fat.
2. Full menu. Your food should contain proteins, fats, and carbohydrates in a ratio of 30:20:50. Moreover, the best source of fats for you is ocean fish, nuts and vegetable oil, and not bacon and cream. Carbohydrates should be obtained from vegetables, fruits and grain bread, and not from cookies and sweets.
3. Movement. No diet will give the desired effect if you sit still. Make it a rule to spend at least 3 hours a day on your feet - even a simple walk will give the desired effect. This way you will burn at least 150 more calories.
4. Don't eat at night. If you go to bed at 11 pm, there is no point in starting to restrict yourself from eating after 6 - by the time you get into bed you will be hungry. However, the last meal should be 2 hours before bedtime and no later. If you feel hungry, drink water. You should not drink sweet sodas and packaged juices - they contain a lot of sugar and do not give you a feeling of fullness.
5. Don't provoke yourself. It’s very easy to stop snacking and eating sweets - just stop buying junk food. If you don’t have chocolates on hand, you’re unlikely to go for them the first time you want something sweet. Instead of sweets, keep a strategic supply of fruit in your refrigerator.
6. Get enough sleep. The regime is the basis of healthy weight loss. Chronic lack of sleep has a detrimental effect on all processes, and primarily on metabolism. People suffering from insomnia take longer to lose weight than those who sleep 7-8 hours.
7. Support your body. Help your body - take vitamin and antioxidant complexes, you can also support the liver by taking a preventive course of hepatoprotectors - drugs to protect the liver.

By the way
According to WHO, Russia is in 19th place in the list of the most “complete” countries in the world. Today in our country, 60% of women and 50% of men over 30 years of age are overweight, and 30% are obese.

Proper diets for weight loss: losing weight without harm to health

Proper weight loss involves eating healthy and dietary foods and avoiding high-calorie foods containing transgenic fats and sugar.

Products for healthy weight loss:

• Cereals. The best ones are oatmeal and buckwheat. These cereals contain a lot of fiber, which cleanses the body from the inside. They also contain the most important nutrients: proteins, fats, carbohydrates, as well as calcium, phosphorus, iodine, vitamins B1 and B2, PP. A bowl of porridge is an ideal dietary breakfast.
• Fresh cheese. Soft cheeses - such as mozzarella and feta - contain linoleic acid, which helps maintain satiety for a long time, and calcium, which accelerates the fat burning process.
• Vegetables and fruits. They contain a lot of vitamins and fiber, but few calories, and therefore greens and fruits are an excellent basis for a proper diet for weight loss. Orange and red vegetables and fruits are high in vitamin A, which is good for vision, beautiful skin and a healthy liver. Green vegetables (especially spinach and broccoli) contain the entire B complex of vitamins, as well as potassium, iron and calcium.
• Berries. A source of antioxidants and vitamins, and a healthy alternative to sweets.
• Fish. Fish oil lowers cholesterol levels by clearing plaque from blood vessels and halving the risk of heart attack and stroke; it also improves brain function and contains vitamin E, which is essential for liver health. Fish is also rich in vitamin D, the lack of which leads to depression and brittle bones.
• Eggs. 3-4 eggs per week - prevention of stomach and duodenal ulcers, pancreatitis and nervous system disorders. Egg yolk contains fatty acids and choline - substances that “wean” the body to store every calorie in reserve and speed up metabolism.
• Beans. They are rich in protein and fiber, normalize digestion, quickly fill you up, and also prevent nervous disorders.
• Products made from wholemeal flour. Another dietary product that really makes you feel full. Whole grain bread helps overcome obesity, diabetes, vitamin deficiency, depression, heart and vascular diseases. It is also high in B vitamins, which are good for the liver.
• Dairy products. A source of protein for muscles, as well as calcium, necessary for teeth, bones and metabolic processes. Lipoic acid, which is found in milk, promotes liver health.
• Olive oil. This is an excellent source of vitamin E. Olive oil lowers cholesterol levels, “cleanses” the liver, speeds up metabolism and removes toxic substances.

This should be avoided:

• White bread and pastries. White flour contains almost no health benefits. These are empty calories that fill you up for a short time and are instantly deposited on your sides.
• Canned food. Even such healthy products as fish and vegetables lose their valuable properties during the preservation process. In addition, canned food contains a lot of salt, which can cause high blood pressure and swelling, as well as dyes and preservatives.
• Smoked meats. Like canned food, they contain a lot of salt and fat.
• Roast. This is the first thing you should give up during a diet. Fried foods contain a lot of oil, they are carcinogenic, harmful to the liver and pancreas and are very high in calories.

Drugs and programs used for weight loss

Why limit yourself and exercise when you can just go to the pharmacy and buy pills that promise effortless weight loss or a magic cream that reduces volume?

First of all, it's not safe. Uncertified “natural” products can be fluff at best. At worst - the outcome can be tragic - many young women have already ended up in a hospital bed due to taking such “medicines”, and not all of them were saved. Among the consequences are toxic hepatitis, hormonal imbalance, psychosis, insomnia, heart attacks, dehydration due to vomiting and diarrhea, and severe poisoning. Suffice it to say that many pills contain ultra-high doses of caffeine, toxic plant extracts that cause diarrhea, and other dangerous substances.

Secondly, even approved and certified products for reducing appetite and accelerating the breakdown of fats cannot be taken independently. Such tablets have many contraindications - from hypertension to nervous disorders and inflammatory processes.

Perhaps weight loss creams are the most harmless remedy. Are they effective? Manufacturers promise smooth, tightened skin and a reduction in volume, but to achieve this effect, the cream must be applied with vigorous massage movements, preferably after physical activity and cleansing the skin with peeling. In addition, the result will be more noticeable if you limit yourself to sweets and fatty foods. The recommendations are reasonable, but think about it: doesn’t this story remind you of a fairy tale about a mess made from an axe? Massage, physical activity and a healthy diet will give results in any case, with or without cream.

1. Change your diet gradually. A sudden menu change can be a psychological shock. It would seem that it’s just food! However, suddenly giving up regular treats makes many people feel unhappy. There is no need to fight yourself and aggravate stress. Just gradually replace unhealthy foods with healthy ones. Can't live without fried chicken? Eat it without the skin. Do you like chocolate? Replace harmful milk with healthy black. And instead of chocolate cake, you can eat fruit salad with natural creamy ice cream. So, step by step, you will teach yourself to eat right and will not scold yourself for your lack of willpower. A positive attitude is already half the success.
2. Eat only what you like. Even the lowest calorie food can be very tasty. Choose your favorite products from the approved list and experiment. If you hate cabbage, but only eat it for the sake of being slim, nothing good will come of it.
3. Set achievable goals. Any task becomes easier if you break it down into several small steps. Don’t tell yourself: “By the end of the year I will lose 10 kg.” Better promise that in a week you will not eat a single slice of white bread or that you will walk 3 kilometers every day.
4. Find “your” store. Surely somewhere near your home there is a store of natural healthy products - they are very popular these days. If there isn’t one, it doesn’t matter; there is undoubtedly a farmers’ market nearby. In such places they rarely sell unhealthy buns and sweets, but there is a lot of fresh vegetables, herbs, and country eggs. Buy groceries there - you won’t be tempted to grab a bright box of cookies from the shelf “just in case.”
5. Don't be distracted while eating. Many of us eat dinner in front of the TV or computer - and this is a very bad habit! Scientists have proven that when we are focused on a movie, we eat a third more than we need.
6. Reward yourself. Praise yourself for every kilogram you lose - you can even buy yourself small gifts (non-edible, of course). And for diet violations, punish yourself not with derogatory monologues, but with additional physical activity. Believe me, half an hour of jogging after eating a cake will be much more useful than three hours of monologue on the topic: “I’m fat and I don’t have willpower.”

If you are determined to regain your slimness, you will certainly succeed! There are many examples when “plumpheads”, taking the problem seriously, turned into fit beauties, and some even became famous fitness trainers, such as Jillian Michaels, the author of very popular video courses for those who want to lose weight. To make your weight loss process enjoyable and safe, discuss your diet with your doctor.

Maintaining liver function while losing weight

Liver problems are the most common outcome of improper weight loss. But even if you do everything right and don’t get carried away with strict diets and “fat burner” pills, the liver needs help.

Hepatoprotectors are a whole class of drugs to support liver function. Their task is to protect the cells of this organ from the effects of the external environment, strengthen them and speed up their recovery. The most common active component of such products is essential phospholipids, which strengthen the walls of liver cells. Phospholipids work best when combined with glycyrrhizic acid, a substance obtained from licorice root. Glycyrrhizic acid is a powerful anti-inflammatory and antioxidant component. Many years of research have shown that phospholipids with glycyrrhizic acid are most effective in restoring normal liver function. Products containing these substances strengthen liver cells, accelerate their regeneration and relieve inflammation. The medicinal composition Since 2010, it has been included in the List of vital and essential medicines, annually approved by the Government of the Russian Federation. This means that the clinical effectiveness and safety profile of these components have been confirmed, and the cost is regulated by the state. Hepatoprotectors are needed not only for the complex treatment of liver diseases, but also for their prevention.

Thursday, 03/01/2018

Editorial opinion

To achieve harmony, not only a balanced diet, exercise and taking strengthening medications are very important, but also the right attitude and self-confidence. Often people who decide to lose weight are faced with a lack of understanding from others - friends make fun of them or tempt them with “forbidden” food. All this should not affect the determination and courage of those who are determined to put themselves in order. Do not give in to provocations and look for like-minded people who will support you.

Many people are concerned about the question of why people get fat and how to get rid of this condition. What comes first: nutrition or sports, how to combine them, and are there any other rules that will help maintain your figure? We will tell you all about this in the article. We will also touch on issues of drinking regime, psychological mood and show you a sample menu for the week.

Losing weight where to start

In order to lose weight, you need to clearly understand the purpose of such a decision. If you have extra pounds, then this is a reason to go towards a completely conscious and serious goal. But many girls want to lose weight just because it is fashionable and prestigious today. Here it is important to distinguish between necessity and visualized desire.

Here we will talk about the first type of people, when they really have excess fat, it is difficult for them to walk, they feel tired and apathetic. Such people need to realize the fact that depending on their weight, the time period of the weight loss process will also take place. The more kilograms, the harder it is to tune in to the result.

You need to clearly understand that it is really important for you to get your body in order. The next stage is the understanding that you will have to give up many of your favorite foods. And, of course, sport is important here. Without physical activity it is almost impossible to achieve success.

Your psychological state

The psychological attitude is not to feel sorry for yourself, but to clearly see the future. Draw your slim image on a piece of paper or in your imagination. What ideal would you like to achieve? Write down the details, don't be afraid of yourself.

To tune in to the process, it is important to know the result, imagine why it is being done and with what tools it is achieved.

A few rules for a positive psychological attitude for rapid weight loss:

• Don't think negatively. Even if thoughts that interfere with you creep into your head, you need to drive them away.
• Don't think negatively. Any attitude should consist of the phrases “I can”, “I will do”, “I am strong”, “I will succeed.”
• Rejoice at achievements and ignore failures. More precisely, do not make a tragedy out of mistakes and do not give up.

It is important to be able to evaluate real results positively, and not to panic if the desired effect is not visible in its full glory. All organisms are different, our bodies are different. Someone can lose 5 kg in a certain period of time, and someone can lose all 10 kg during the same time.

Proper nutrition

Everyone has heard about such an expression as proper nutrition. But not everyone understands its essence. The main points when following this type of diet when losing weight are as follows:

• Remove all harmful foods from your diet. These include, first of all, sugar and all products based on it, white bread baked goods and flour products, sausage and all sausage products, hamburgers, chips, French fries, snacks and other unhealthy foods, sweet juices with unnatural composition, lemonades and carbonated drinks. water.
• Don't fall into bad habits. There should be no place in everyday life alcoholic drinks and smoking. This needs to be remembered well and excluded. Even a glass of red wine slows down the metabolic processes and leads to a breakdown in food.
• Eat strictly by the hour. Meals should occur at the same time.
• Eat in small portions. After eating, a feeling of heaviness and discomfort in the stomach should not prevail.
• You can have snacks between meals, but they should consist of easily digestible foods and without chemical additives.

For those who want to lose weight, proper nutrition should be established first. Only by overcoming your food addictions is it possible to adjust the rhythm of life in general and achieve good results in a short period of time.

Drinking regime

All life on the planet consists mostly of water. Water helps in the processes of digesting food, burning fat, and saturating the body. You need to drink water often, in small sips. It is best to use clean drinking water in bottles.

Before meals, it is advisable to drink a glass of liquid 30–40 minutes before, but after a meal you should not drink for one hour. You should drink at least 2 liters of water per day, and more if desired. This will be beneficial, but will not harm in any way. The benefits of water in the process of losing weight are invaluable, and energy value– 0 calories.

The following points must also be observed:

• be sure to drink a glass of water on an empty stomach;
• during mild hunger, it is better to drink water than eat food;
• water should always be in your bag;
• You can also drink during meals if the food is dry enough.

Physical exercise

Physical activity is invaluable in keeping the body in good shape. It is necessary to actively engage in sports. When establishing proper nutrition, the body itself will ask for exercise. This happens because physical education helps remove waste, toxins and fat deposits from the body. People who eat right try to start doing sports themselves, as their body requires it.

You can do basic exercises at home: squats, push-ups, kicking a bicycle, jumping rope, hanging on a horizontal bar. But many people cannot bring themselves to do physical activity at home. Therefore, they should attend some section. For example, a gym, swimming pool, fitness, yoga.

What foods to eat

Acceptable products include:

• Meat (turkey and chicken fillet, lean beef, rabbit and lean pork).
• Fish and seafood (mussels, shrimp, squid, pollock, perch, salmon, tuna, trout).
• Nuts (pine nuts, hazelnuts, almonds, cashews, walnuts).
• Cereals and legumes (millet, oatmeal, bulgur, buckwheat, brown rice, beans, peas and durum wheat pasta).
• Vegetables (various types of cabbage, tomatoes, cucumbers, eggplants, zucchini, squash, radishes, radishes).
• Fruits (apples, pears, tangerines, oranges, grapefruits, lemons, peaches, watermelon, melon).
• Berries (strawberries, raspberries, blackberries, victoria, cherries, sea buckthorn, gooseberries, shadberry).
• Greens (parsley, dill, green onions, parsnips, basil, cilantro).
• Oils (unrefined olive, sunflower, flaxseed, sesame, soybean).
• Dairy products (milk, kefir, natural yogurt, fermented baked milk, cream, butter).
• Water (clean drinking water).

What foods to avoid

The following foods should not be consumed:

• Meat products (sausages, smoked meats, vacuum-packed products, stewed meats).
• Unhealthy foods such as crackers, chips, salted nuts, pizza, sushi, processed foods.
• Artificial products with flavors, colors, trans fats, flavor enhancers, preservatives and soy.
• Sweet products (carbonated drinks, compotes, packaged juices, flour products, confectionery products, cakes, pies, white bread).
• Table salt, as well as pickles and marinades.
• Alcohol.

Important! Be sure to give up all of the above products, as they negatively affect the process of absorption of nutrients in the body and reduce metabolism. Drinking alcohol, for example, leads to an increase in appetite, which is undesirable during weight loss diets.

Sample menu for the week

Monday:

• Breakfast. An omelet based on cottage cheese and vegetables, 2 eggs and a spoonful of vegetable oil.
• Dinner. Chicken broth with vegetables and durum wheat pasta.
• Afternoon snack. A glass of kefir with any fruit of your choice (apple, pear, orange, kiwi).
• Dinner. Oven-baked fish with herbs and a portion of vegetable salad.

• Breakfast. Millet porridge with milk and weak tea or coffee.
• Dinner. Boiled beef with steamed rice.
• Afternoon snack. Fruits and mineral water.
• Dinner. A glass of kefir and 2 cucumbers.

• Breakfast. Sandwiches with greens and coffee.
• Dinner. Lenten borscht.
• Afternoon snack. Syrniki.
• Dinner. Boiled fish with fresh vegetables.

• Breakfast. Buckwheat porridge with water, a piece of hard cheese and a mug of green tea.
• Dinner. Vegetable and mushroom soup.
• Afternoon snack. Vegetable salad and boiled piece of beef with lemon.
• Dinner. Natural yogurt and a piece of whole grain bread.

• Breakfast. Low-fat cottage cheese with a spoon of natural honey.
• Dinner. Flounder baked in the oven with vegetables.
• Afternoon snack. Fruit salad and a glass of mineral water.
• Dinner. Vegetable salad and a glass of kefir.

• Breakfast. Cottage cheese casserole.
• Dinner. Buckwheat with boiled breast.
• Afternoon snack. Fruits and a glass of kefir.
• Dinner. Vegetable salad.

Sunday:

• Breakfast. Sandwiches with herbs and tea.
• Dinner. Lenten cabbage soup.
• Afternoon snack. Kefir and bread.
• Dinner. Meatballs and a glass of juice.

Losing weight is a responsible process that requires a balanced decision. In order to lose weight, you need not only to eat right, but also to devote time to sports and drinking regime. The psychological mood of a person is also important.

Losing weight is one of the main problems for overweight people: some cannot choose a diet for themselves, while others overexert themselves physically and significantly limit their calorie intake, which ultimately leads to weight gain.

How to lose weight correctly: diet and sports ^

Many girls, having changed their diet, often ask the question: “Why am I not losing weight by eating right?”

This can be explained by several reasons:

• The presence of hormonal problems or gastrointestinal diseases, due to which weight loss occurs very slowly;
• It occurs when the scale arrow stands in one place for a long time.

To get rid of it, you need to speed up your metabolism with the following products:

• Green tea,
• Citrus,
• Kefira,
• almonds,
• Lean meat
• Bobovykh,
• Cabbage,
• Ogurtsov,
• Whole grain cereals.

How to lose weight correctly and quickly: the main mistakes of those losing weight

According to nutritionists, most women believe that in order to lose weight correctly and effectively, you just need to eat less, but this is not at all true: to lose weight you need to eat small portions, but the food should be low-calorie and low-fat. This is the main mistake, but there are others:

• Staging long-term hunger strikes on mono-diets is not the best option: the weight, of course, will go away very quickly, but after returning to the usual diet it will return with more weight;
• "Drive" yourself into gym, doing difficult exercises for beginners with a large number of approaches: after the first such training, the muscles hurt very much, as a result of which all the desire to exercise goes away. You need to get involved in sports only gradually;

• They drink “fat burning” pills: at best they have no effect, at worst they have a bad effect on health. Of course, there are drugs that help you lose weight properly at home, but to do this you also need to follow a diet, otherwise they will be ineffective;
• Do fasting days, after which they lean on food with triple force, believing that nothing will come of it. In fact, the body receives incredible stress from such jumps, and besides, instead of the usual 1800 Kcal, the next day after unloading, you end up “eating” much more. To prevent this from happening, you need to get rid of food addiction and learn to control yourself.

How to start losing weight properly at home

• First of all, to achieve slimness, you need to eat right and lose weight with the help of healthy products: lean meat and fish, low-fat kefir, vegetables, berries, fruits, cereals, legumes - all of them help to quickly get rid of fat.
• The lungs won't hurt either. physical exercise with and without dumbbells: leg lifts, crunches, squats, jumping, running in one place.
• All sweet, fatty, smoked and fried foods should be prohibited: they contain a lot of fast carbohydrates and calories, which prevent you from losing weight properly without dieting.

How to start losing weight correctly: advice from psychologists and nutritionists

Menu for those who want to lose weight correctly

To lose weight correctly without harm to your health, you must first change your diet, using this example:

• We have breakfast with 100 g of low-fat cottage cheese with the addition of berries and 1 tbsp. l. unsweetened yogurt, drink a cup of green tea;
• For lunch we eat a handful of almonds or any one fruit;
• We have lunch with low-fat soup and vegetable or seafood salad;
• We have an afternoon snack with a boiled egg and a glass of juice;
• We have dinner with steamed vegetables and 150 g of meat.

How to lose weight in the gym

For those who don’t know where to start losing weight correctly, trainers usually create a nutrition and training program, which should include the following:

• Strength exercises and cardio exercises are the basis of any exercise: in the first case, muscles are strengthened, and in the second, fat is lost faster;
• Athletes usually resort to protein diets, and if they need to get rid of fat cells, they use drying based exclusively on foods containing protein: meat, fish, beans, lentils, seafood, egg whites. You can stick to it for up to 6 weeks.

How to lose weight correctly for a man

The structure of the male body is significantly different from the female one - accordingly, men need to lose weight correctly at home in a different way:

• You don’t have to deny yourself your favorite foods like sweets or barbecue, but limit their consumption to twice a week;
• Cardio and strength training are the foundation. You can do them at home if you can’t go to the gym;
• You need to sleep at least 7 hours, otherwise metabolic processes, which are of great importance for losing weight, are disrupted;
• You need to eat in small portions, but often - 4-6 times a day.

How to lose weight after childbirth

After the birth of a child, significant changes occur in the mother's body, and losing weight becomes more problematic than before pregnancy. It is for this reason that you need to approach the problem from a different angle:

• The diet should be designed taking into account foods to which the baby may be allergic - they must be excluded from the diet;
• Physical activity allows you to burn fat faster, so it is recommended to exercise on exercise machines, a gymnastic ball, with a jump rope or dumbbells;
• It is advisable to focus the exercises on eliminating fat in the most problematic areas: the abdomen, hips and sides.

How to lose weight in winter

As you know, in winter the metabolism slows down, and the range of vegetables and fruits is significantly narrowed, however, there is a way out:

• You need to eat seasonal foods, and to speed up fat burning, eat grapefruit every day, which can be bought at any time of the year;
• Fermented milk products, fish and meat are also recommended, and you can take dietary supplements to replenish vitamin reserves.

How to lose weight after 30

After 30 years, people's metabolism slows down, and even if you eat right to lose weight, in some cases you cannot achieve your goal. To avoid this, you need to include foods to speed up your metabolism in your diet:

• Oatmeal and brown rice;
• Cabbage;
• Pears and apples;
• All citrus fruits;
• Pepper;
• Coffee;
• Low-fat kefir.

How to eat breakfast, lunch and dinner to lose weight

Here the principle of creating a diet is extremely simple:

• For breakfast you need to eat porridge, cottage cheese, yogurt, fruit;
• It is advisable to have lunch with light soups, vegetables, salads, meat;
• For dinner, leave only light food: kefir, vegetables or seafood.

How does sleep affect your figure?

Researchers have proven that lack of sleep leads to rapid weight gain. Adults who sleep less than 5 hours a night and children who sleep less than 10 hours are at risk of gaining unhealthy extra pounds.

Experiments by scientists have clearly proven how lack of sleep can lead to weight gain: people who slept only 5 hours a day during the study became a whole kilogram heavier after a week!

Almost all nutritionists are unanimous in their opinion on how to eat to lose fat:

• You can’t go on a strict diet: it gives quick results, but then the kilograms come back;
• Proper nutrition is the best option: weight loss occurs gradually, but you can stick to it throughout your life;
• Light exercises allow you to avoid breakdowns due to muscle pain, and you should not overload yourself;
• To avoid feeling hungry while on a diet, you need to drink a lot of water: it quenches your appetite, removes excess fluid from the body and helps activate metabolism.