Almost all weight loss methods are based on reducing the number of calories in the diet. It could be a single diet, a proper nutrition regimen, or just fasting days. There are also fat-burning foods that help accelerate weight loss. Do you want to know the most effective way to lose weight? A few of them are listed below.
Reasons for weight gain
Weight gain occurs due to improper nutrition: some nutrients come with leftovers, some - not enough to meet the body's needs. Other reasons to gain weight:
- heredity;
- guzzle;
- sedentary lifestyle;
- hormonal imbalance.
Physiological weight gain in women is noted during pregnancy and lactation. The decline in female hormone levels, the slow metabolism during menopause is also one of the causes of weight gain in women. The causes of excess weight will help identify the dietitian.
How to lose weight fast?
To lose weight quickly at home, you need to calculate the amount of calories consumed by the body each day, and reduce the amount of calories consumed with food by 10-20%. Tips to lose weight fast:
- give up the road;
- cook food in olive oil;
- drink green tea;
- perform a set of exercises daily;
- getting up from the table with a slight feeling of hunger - the feeling of fullness comes later;
- no restriction on eating, choose dishes with a reasonable ratio between protein, fat, carbohydrates;
- Not to pay attention to the weight, but to change the parameters.
Significant weight loss is considered to be more than 5% in six months without lifestyle changes (nutrition, physical activity). A dietitian will help you choose from among the possible ways to lose weight, which is right for you.
How to lose weight without dieting?
Proper nutrition, choosing foods according to the number of calories and the ratio of protein, fat, carbohydrates, giving up bad habits and adjusting lifestyle will help to lose weight without dieting. It is necessary to regularly perform physical exercises, choose active forms of recreation (hiking, cycling). To lose weight without dieting, you need:
- drink more fluids;
- while eating, do not be distracted by irrelevant things;
- Use small utensils.
It's also important to avoid stress and get enough sleep. Lack of sleep releases a large amount of hormones that increase appetite (ghrelin, cortisol). Healthy sleep (7-9 hours) promotes the release of the hormone leptin, which suppresses hunger and is responsible for creating a feeling of fullness.
What should you eat to lose weight?
To lose weight without harming your health, you should eat often but in small portions. Between meals, you can eat foods that help satisfy hunger:
- nuts;
- pea's tree;
- apple and pear.
Chili, vinegar, olive oil, which are added to main dishes, also contribute to quick satiety. The diet for weight loss includes green tea, whole grains, lean meat and fish, green vegetables and fresh fruits. Choose foods that are low in calories, with a balance of protein, fat, and carbohydrates to keep you full and maintain a calorie deficit.
If you have chronic diseases, your doctor should recommend a diet plan. Diet for diabetes and other endocrine diseases selected by an endocrinologist.
How many calories do you need per day to lose weight?
To lose weight, you need to consume fewer calories than your body consumes each day. Daily calorie intake for an adult is calculated using the Mifflin-St. Jeor:
- 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 obtained result must be multiplied by a factor of 1. 375. For a 25-year-old female with a weight of 60 kg, 1. 6 m tall, the calorie norm is 1800 kcal, a 25-year-old male has a weight of 80 kg, a height of 1, 8 m - 2480 kcal.
If you follow an active lifestyle, play sports to lose weight quickly and effectively, you can reduce the calories in your diet by 10%. For people with a sedentary lifestyle, it is recommended to consume less than 20% of the calories the body consumes each day.
How to lose weight during pregnancy?
Normally, during pregnancy, a woman gains about 10 kg (fetal weight, placenta, enlarged uterus, amniotic fluid, fatty tissue). With such a weight gain, women should not be allowed to exhaust themselves with diets - the extra kilos will easily disappear in the first months after childbirth. Excess weight gain can put a lot of stress on the body of the expectant mother (on the legs, spine), causing excess weight in the fetus. To lose weight during pregnancy without harming your baby, you need:
- reasonable and varied diet;
- exclude the use of fast food, cakes, carbonated drinks, sour foods, pickles;
- eat often and in small portions;
- plan your last meal 3 hours before bedtime;
- drink enough water;
- lead an active lifestyle (walking every day).
During pregnancy, it is important not to limit vitamin and mineral supplements. Among the essential micronutrients that a woman must eat during pregnancy are iodine, iron, calcium, folic acid, vitamin D.
How to lose weight after giving birth?
After childbirth, a woman's body is weakened, it takes time to recover resources. A weight loss plan should be planned when the lactation period is established, the mother gets enough sleep, is mentally comfortable and has no contraindications. Losing weight properly without harming women and children does not happen quickly - this process can take up to a year.
In the first month after childbirth, you can only do small exercises in the prone position, then a little - begin to warm up in a sitting position. Light sporting activities (yoga, water aerobics, Pilates) a woman can begin between 1-1. 5 months after a natural birth and 1. 5-2 months after a cesarean. And only 4-5 months after giving birth, a woman can begin to do comprehensive exercises to lose weight after childbirth.
How to lose weight as a teenager?
In adolescence, the desire to lose weight may not be due to being overweight but to the influence of social norms and dissatisfaction with appearance. Unexplained weight gain can be a symptom of endocrine problems, so before starting a diet, you need to consult a nutritionist and endocrinologist.
Rules that will help a teenager lose weight:
- actively participate in sports, participate in favorite competitions (gymnastics, boxing, football, volleyball);
- while writing homework or playing a computer game, take a break to warm up;
- do not skip main meals;
- adhere to the 1: 1: 4 ratio of proteins, fats, carbohydrates in the diet;
- eat steamed, boiled or stewed food;
- take fruits and vegetables as snacks;
- adding more protein-rich foods to the diet (eggs, milk, legumes), helping to satisfy hunger well;
- limit the use of carbonated drinks, cakes, candies.
For a teenager, the support of loved ones is extremely important - all family members should adhere to a healthy lifestyle and healthy eating habits. Another important aspect is the organization of outdoor joint activities.
Why not lose weight with intermittent fasting?
Intermittent fasting involves dividing the day into two periods. For the first half of the day you can eat, the rest of the time you need to limit eating. There are different schemes: 11/13, 8/16, 18/6, 36/0 (the first number indicates mealtimes, the second - fasting hours).
When fasting, the body is stressed and begins to use its own stored fat, protein, and carbohydrates. Weight loss on the first day of the diet occurs due to the burning of carbohydrates, then - due to proteins and fats. Protein stores are located in muscle tissue, if their quantity is reduced, the metabolism will slow down. The deposited fat is burned in the end. 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, caused by diseases of the gastrointestinal tract, endocrine pathologies, and genetic predisposition. An endocrinologist and a dietitian will help you lose weight with hormones.
To speed up metabolism and lose weight, you must follow the rules:
- do not skip breakfast, 40-50% of the daily diet should fall on the first meal;
- compliance with the drinking regime;
- eat foods rich in protein (eggs, legumes, nuts, meat), fiber, fresh fruits and vegetables;
- engage in aerobics exercises (running, swimming, cycling);
- eat small meals every 3-4 hours;
- refuse fatty foods;
- walk in the fresh air every day;
- reasonable distribution of working and resting time (sleep for 7-8 hours/day);
- to give up bad habits.
It is necessary to supplement the diet with simple carbohydrates (cabbage, cereals, apricots, raisins), as well as foods rich in vitamin D (seafood, avocados), iron (nuts, beef, seaweed, red fish), calcium (milk, cheese, cabbage).