Excessive completeness brings a lot of trouble. Before choosing ways to lose weight, you need to establish the cause of its completeness. If the fullness is associated with some disease, then the doctor's help is needed. But most often the reason for completeness is excessive nutrition and a sedentary lifestyle. These two factors play an important role in losing weight.diet for weight loss at home
Some people mistakenly believe that the fuller the person, the healthier. Rather, on the contrary: excess weight is a serious signal of a threat to health. An old saying goes: "He who eats without measure, eats his health." Excessive nutrition reduces performance, especially during long periods of stress, requiring great endurance.diet for weight loss at home
How to rationally eat a person, what kind of physical education to do to prevent obesity and to lose weight properly at home? We recommend to follow the rules of the famous Soviet expert in the field of food hygiene, Professor K. S. Petrovsky.diet for weight loss at home
Losing weight at home - we lose weight correctly.NUTRITION FOR SLIMMING:
The correct way to lose weight is 4 meals a day, including a second breakfast.
How much bread is there in a day? The amount of bread per day is not more than 400 g, half of which is rye bread and half is wheat bread of 2 sorts.diet for weight loss at home
Soups are half a plate.
The amount of meat and fish
in the second course is no more than 150 g. It is recommended to
include a meat dish in the diet 1 time per day, at breakfast or at
lunch.
Eggs - one or two a day.diet for weight loss at home.Garnish is mainly vegetable and potato. Cereals and pasta - 1 dish per day.diet for weight loss at home.
Drinks - tea, coffee with milk is not strong, juices - 4-5 glasses a day.
Fruit - between meals when you feel hungry.diet for weight loss at home.
For 1 hour before a dream - a glass of yogurt or curdled milk, an apple, other fruits.
Losing weight at home - welose weight correctly.CALORIES FOR SLIMMING:
For proper weight loss, consider the calorie content of the products. Knowing the caloric content of food, you can easily make up a daily diet, taking into account the individual characteristics of the body and taste.
The daily diet for diet should include 2400-2500 calories:
Protein - 100 g, which is an energy value of about 400 calories.diet for weight loss at home
Fats - 80-90 g (half of them - vegetable oil), which will be about 600-700 cal.
Carbohydrates
- 350-400 g (of which 30% due to vegetables, fruits and potatoes and
20% due to sugar), which amounts to approximately 1400-1600 calories.diet for weight loss at home.
For workers in mental work, the caloric content of the daily ration is
approximately 2500 calories, for people engaged in manual labor,
depending on the type of activity, more calories are required.diet for weight loss at home.
The daily ration for caloric content should be better distributed as
follows: for breakfast (or for two breakfasts) - 35%, for lunch - 40%,
for dinner - 25%.If, despite these rules, weight loss does not occur and the weight
still exceeds the norm, then you need to limit the intake of fats and
carbohydrates and spend more time on physical education.diet for weight loss at home.
Losing weight at home - welose weight correctly.SLIMMING PERFORMANCE:
The role of exercise in weight loss is very high. For proper weight loss, rational nutrition should be combined with physical education up to 3 hours a day. This includes: morning and industrial gymnastics, walking, running, swimming and other sports.diet for weight loss at home.
For example, for 1 hour of running at medium distances, 500-600
calories are consumed, for 1 hour of playing tennis - about 900
calories, for 1 hour of walking at a moderate rate more than 300
calories burn. For a more detailed table of calorie consumption during exercise, see here.diet for weight loss at home.
Losing weight at home - welose weight correctly.TIPS FOR SLIMMING:
Tips for full and healthy women who want to lose weight:
· Put on a wool blouse, trousers and run in the stadium, in the park or in the woods. You can run at home: running on the spot or with promotion - the effect will be the same.diet for weight loss at home.
· Give up the lift, walking on the stairs helps to lose weight.
Shake yourself, be active all the time, alert, moving.diet for weight loss at home.
· Do not be afraid of a little fatigue - it will not only help to reduce weight, but also provide a healthy, strong sleep.diet for weight loss at home.
Take baths for weight loss and make body masks for weight loss.
Losing weight at home - welose weight correctly.COMPLEX OF EXERCISES FOR SLIMMING:
A set of exercises for weight loss is offered - "Quick Movements". In the morning and in the evening (no later than 2 hours before bedtime), do gymnastics in jumper and warm pants. Each exercise should be done 6-8 times, until easy fatigue.diet for weight loss at home.
1.Stand, lean your left hand on the back of the chair, right arm on the thigh. As high as possible, raise your right foot forward and backwards, gradually accelerating the pace. Breathing is arbitrary, do not delay.
2.Stay on your knees, sit on your heels, then go round to the right in a
circular motion of the body to the floor, again get on your knees. Perform such a move to the left. Breathing is arbitrary.diet for weight loss at home.
3.Sest on the floor, legs stretch.
Alternately, bend your legs in your knees, without the help of your
hands, pulling them as close as possible to your chest - exhale, lower
your legs, not breathing in your hands - inhale.
4.Let on the back.
Take a breath, as slowly as possible raise your straight legs - exhale,
trying to touch the floor with your feet behind your head. Then slowly lower your legs.diet for weight loss at home.
5. Jumping rope to easy fatigue, a little rest, repeat jumping.
In addition to these exercises, see: "Effective exercises for weight loss . "
Losing weight at home - welose weight correctly.DIET FOR SLIMMING:
Together with these exercises, an approximate diet for weight loss is recommended:
Breakfast: 150 g of milk or coffee with milk and 20 g of crackers.diet for weight loss at home.
Lunch: 75 g of low-fat beef, 100 g of fresh vegetables: cucumbers, tomatoes, lettuce, radish, 75 g of fruit and 200 g of spinach. 30 grams of cheese, 20 g of biscuits.diet for weight loss at home.
Supper: 75 g of cold chicken, 30 g of pasta, 200 g of carrots, pumpkin or asparagus, 75 g of fruit, 20 g of biscuits.diet for weight loss at home.
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