How to lose weight

 


Less fat


Experts advise the first thing to reduce fat intake to a minimum. The minimum is no more than 25 grams per day. It is impossible to sit on such a diet for a long time, since such a dose for the body is extremely small. However, for 3-4 weeks nothing bad should happen to you.


It is necessary to delete sausage, meat dishes, egg yolks, margarine, nuts, animal fats, sweets, cakes, pies, muffins, etc. from your daily menu. Take a spoonful of pharmacy fish oil every morning. This will be the norm for the whole day. If you do not want to eat fish oil at all, replace it with freshly squeezed vegetable oil.


As little as possible sweet


All that is not meat or fat is carbohydrates. Their sources are - vegetables, cereals, jam, honey, sweets, fruits. Consider that carbohydrates are sweet (honey, sugar) and unsweetened (cucumber, oatmeal). Sweet carbs should be feared. Sweet provokes the secretion of the hormone insulin. Just as he creates subcutaneous fat deposits.The more insulin is released, the thicker you become. Oatmeal and rice do not threaten anything, there is also a danger in milk - lactose. If you want to lose weight quickly, do not drink milk.


Disclaimer of processed products


You can not eat pasta, chips, cola, juices, compotes, canned food. This is a good refined food. You can buy oatmeal, beans or rice. But rice is of several kinds, for every taste, like beans.


We reduce carbohydrates


Be sure to reduce the daily intake of carbohydrates. The body thanks to this will begin to lose fluid, and you will decrease in size. This method is shock and suitable for one-time use. Long sitting on a low-carb diet will harm you. An organism in which energy is in short supply may fall into lethargy to save power. Depression, fatigue, drowsiness - not a complete list of problems that await you. A month and a half can be delayed with carbohydrates. Rice and oatmeal, in any case, should be taken by little, otherwise, where should we get strength for training?


More movement


If you want to lose weight seriously and quickly, a little diet. As an additional tool is aerobics.6 times a week you need to do half an hour: in the morning and in the evening. Pulse must be at least 90% of the maximum. Subtract 220 from your rate of age, and multiply by 0.8 - so you know your personal level of pulse.


Do not forget the protein


Protein is a food for the muscles. The daily intake of protein should be 1.6 grams per kilogram of your weight. The problem is that meat dishes contain too much fat. You can go for powdered protein. Weigh the daily rate, dissolve in water and pour into a thermos. You can take it with you everywhere. Drink 6 doses in 3 hours. Boiled or steam fish twice a week is another necessity.


More water


Excess water is stressful for the body. If you drink a lot, then many stress hormones secrete the adrenal glands. These hormones are fat burning. Also a lot of water is required with a high protein intake. Feel free to increase the daily rate to 2.5 liters. Water must be non-carbonated.


Multivitamin Complexes


Reducing food intake also reduces the amount of vitamins entering the body. Buy multivitamin and multimineral complexes.From food additives - glutamine amino acid (capsules or powder). Also need thermogenic on ephedrine or caffeine (for example, xenadrine). Diuretics - diuretic drugs help to lose weight quickly. But you should not joke with them, take only light diuretic drugs on a plant-based basis. If in doubt, it is better to consult with a qualified specialist, a doctor.


Less salty


You can quickly lose weight by expelling excess water from the body. Water is delayed due to sodium, which means eating less salty is simply necessary. Better not at all. A lot of salt in herring, cucumbers, gas stations, sauces, mustard, ketchup, mayonnaise. Do not salt the food at home. Getting rid of salt completely, you will take away 4 extra kilograms of weight.


More workouts and stability


Remember that by burning more than 0.5 kg per week, you also lose muscle mass. And the less muscle, the more fat. Muscles actively consume calories, reducing muscle mass, and you need much less calories. So try not to sit out on a starvation diet - everything in moderation.