Excess weight can turn into a real problem if a person loses control over himself.
It not only spoils the appearance, but also creates certain inconveniences in everyday life, not to mention the harm it causes to the body.
However, when planning to lose weight, you should not immediately tune in to strict diets that border on starvation.
There are many ways that will make it easy to get rid of extra pounds.
Losing weight without compromising your health is quite possible if you switch to proper nutrition.
This is much better than any newfangled diet, since the menu will be balanced and rich in various nutrients, vitamins and minerals.
But you should prepare in advance for the fact that proper weight loss is a gradual process, and you should not expect to get quick results.
January
Nutritionist : start keeping a food diary and immediately write down by what specific date you plan to finish losing weight. Before dieting, undergo a full medical examination. Determine your norm. Immediately try to drink more water rather than tea or coffee. And reduce the amount of sugar, simple carbohydrates and fats.
Fitness trainer : for health, a person must take 5 thousand steps a day, which is 3.5 km. In the first month, get used to this. But make sure that you have no contraindications to sports. In addition, do an analysis of your body mass index, which shows the amount of fat, muscle, etc. This way you will identify problems and understand what kind of load you can expect.
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How long does it take to lose 10 kg? How many kg can you lose in a month without harming your health?
One of the main conditions for weight loss is a calorie deficit. Every day a person gets energy from food. Part of it goes to satisfy the natural needs of the body, ensuring its vital functions. Everything that is not used is put aside in reserve. The amount of calories per day is individual for each person. It takes into account age, height, weight, and level of physical activity.
When an energy deficit occurs in the body due to normalization of nutrition and the introduction of physical activity, reserve reserves and deposits in problem areas begin to be used to meet needs. With a properly organized diet, body fat will be burned, not muscle mass.
Another important factor is changes in eating behavior. Often people “eat stress”, get rid of negative emotions through their favorite dishes, desserts: if they get nervous, angry, they calm themselves down with chocolate, a difficult day at work - a hearty dinner without restrictions, any measure.
We need to work in two directions. Many people take on only one reason, without paying attention to the other. It is important to create your own specific regime, which will become an integral part of life and become part of it forever. Otherwise, the eating disorder will reduce the results obtained to zero, and the lost kilograms will return. Therefore, by dealing only with obesity or only with emotionality, we will never achieve the desired result. An integrated approach is important.
It is not difficult to calculate how much weight you will actually be able to lose. To burn one kilogram of body fat, you need to create a deficit of 7000 kcal. To do this, it is enough to cut your daily diet by 15-20%. Additional calorie burning can be achieved through physical activity and regular training.
To lose 2-3 kilograms in a month without harm to your health, you need to slightly reduce your calorie intake and exercise several times a week. This approach is considered optimal and does not cause stress to the body. To draw up a detailed nutrition plan, it is better to contact a nutrition specialist. He will be able to create the most suitable diet, include your favorite foods, take into account individual characteristics and preferences, and tell you how to lose weight correctly.
February
Dietitian : Find a mentor or support group. It's a great idea to come up with reward gifts for yourself that don't involve food! A gift could be, for example, a trip with friends to an interesting event. Establish a meal plan, keep a journal, and carry snacks with you.
Try to eat more vegetables and fruits this month.
Fitness trainer : don’t go too hard on sports—take care of your meals. The interval between meals should be 3 hours. Train yourself to eat, especially breakfast.
Start walking not 5, but 10 thousand steps on the weekend.
March
Nutritionist : It's time to do a cleansing program for the liver and intestines. Try doing fasting days sometimes. To ensure that the body does not experience a deficiency of elements necessary for health, add a full set of vitamins.
In addition to keeping a food diary, you can also make a shopping list so you don't miss out on unnecessary items at the store. And it’s better to go grocery shopping on a full stomach.
Fitness trainer : gradually add household activity, you can buy a stepper and add steps in the evenings for 10-15 minutes before bed.
Introduce the habit of not eating 2 hours before bedtime.
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Stepped approach
You can lose weight relatively quickly and without harm to your health only if you approach the problem wisely, trying not to disrupt the normal functioning of your own body. Then, gradually adjusting to a new way of life, he will not experience stress.
In order to lose extra pounds, it is really necessary to create a calorie deficit, that is, the body must spend more during the day than it receives. But you need to adjust the menu very smoothly and carefully. And at the first stage, the reduction in calories should not exceed 20% of the usual diet.
Yes, there are those gluttons who are horrified after counting the calories they eat per day and comparing the result with their basal metabolism. For people with large excess weight, the daily diet with a sedentary lifestyle can reach up to 4-5 thousand calories. But their base metabolism is much higher than for the average person.
Example. Weighing 140 kg, the basal metabolic rate for a 45-year-old man, 180 cm tall, is approximately 2300 kcal. By reducing the diet by 20% (4000X0.2 = 800 kcal), he will get significantly closer to this figure, and the weight will already begin to decrease. After 2-3 weeks, when the body adapts a little, you can reduce by another 20% (3200x0.2=640), and the cherished value will become even closer. But at the same time, the speed of metabolic processes will not slow down.
You also need to gradually increase physical activity. People who are very overweight should not run or jump so as not to overload their joints. It is better for them to start with walking or swimming.
But as your muscles become stronger, your workouts should become more intense and longer, creating a larger calorie deficit.
April
Nutritionist : the most common stereotype: healthy food tastes bad. In fact, there are many healthy food recipes out there. Try to add one new recipe every week. If temptations arise, then remember the path that you have already traveled. Watch your sleep. The correct sleep schedule - from 22.00 to 6.00 - is difficult to maintain, but try to at least sleep at night, because it is at night that the hormones you need are produced.
Fitness trainer : Start adding as much protein to your diet as possible. And as a snack, use 1-2 fruits. And don’t forget about vegetables - this is fiber that improves the gastrointestinal tract.
How long does it take to lose weight? We lose weight in a year!
Are you confused by the fact that the process of losing weight can last one year? In vain! After all, it is precisely this kind of leisurely weight loss that is the safest and healthiest! If you reduce your daily diet by at least 20%, then within a year you will be able to lose a decent amount of kilograms, and note that for this you do not need to greatly limit yourself in food! One of the most striking examples of such weight loss is the world famous designer Karl Lagerfeld, who lost 42 kilograms in one year! He lost only 3.5 kilograms per month, only about 875 grams per week, but look at the effect in a year!
So, answering the question “How long can it take to lose weight?” , you can give very different answers. It all depends on what goal you are pursuing and how safe weight loss methods you choose.
May
Dietitian : Create a plan for pleasures and entertainment other than food. Don't focus on your diet.
Continue to keep a food journal and walk.
It is very important to learn to distinguish between hunger and emotions. Monitor your hunger, appetite and satiety. Sometimes it’s the head that wants to eat, not the stomach.
Fitness trainer : Start going to the gym at least on weekends.
Choose what you like, you don't have to start with hard exercises right away.
You can go to yoga, aerobics, dancing, etc. Your body should get used to sports activities.
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June
Nutritionist : Study food labels, ingredients, and nutritional values.
The problem is that not everyone likes to read the fine print. Find the healthiest foods for you. Try to combine both taste and quality of food.
Fitness trainer : Don't be discouraged if the weight comes off slowly. You may lose fat, but you may also gain muscle. So start taking measurements of your volumes. This is the main indicator! Healthy weight loss with heavy weight - 5 kg per month.
Get ready to exercise
No weight loss process can be accomplished without proper physical activity.
No matter what strict diet you use, without exercise the result will not be ideal. For example, if you don’t move (walk, do aerobics, etc.), then after some time you can lead yourself to muscle atrophy, and then it will take a long time to restore your health. By following these simple rules and advice from doctors, you can not only lose 25 kg in a year, but also gain good health and an ideal figure!
August
Nutritionist : Read a motivational book or take a seminar on healthy living. Remember that if you do not want the weight back, then you must carefully work on new healthy habits and change your diet. Of course, there's nothing wrong with eating pizza once a week, but you need to eat healthy most of the time.
Fitness trainer : Start paying attention to when and how you eat food. Do not do this in front of a TV or laptop. Attention is lost and you may get the false impression that you haven’t eaten enough.
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How to lose weight in a year: the beginning
How to lose weight in 2 years or a year? First, follow these important principles:
- Instead of trying out all sorts of short-term diets, change your lifestyle. With the help of a diet, it is impossible to achieve sustainable and reliable results without danger to health. Change the way you think about losing weight: It is now a permanent lifestyle change. Eating a varied diet can only jump-start your weight loss process, but only lifestyle adjustments and choosing the right foods will work in the long run;
- how to lose weight in 2 years or a year? Professional support should be sought. This could be the support of a psychologist who specializes in working with those losing weight. It will help you establish the necessary attitudes at the subconscious level, which will allow you to follow the rules of healthy eating throughout your life;
- For weight loss, the following statement is true: “The slower you go, the further you will go.” In order to ensure healthy weight loss, weight loss should be no more than a kilogram per week. Then the question of how to lose 30 kg in a year will be resolved without damage. Losing weight quickly takes a toll on your body and mind. This makes you feel exhausted, sluggish and sick. In addition, rapid loss of extra pounds is carried out using water, but not fat;
- To track your own progress, you need to use a variety of tools. For example, you can keep a log of your weight and the food you eat, tracking every centimeter and kilogram.
How to lose 30 kg in a year? First of all, this is a change in nutrition. But remember, it may take some time to find the right diet for your body.
September
Nutritionist : Continue to take vitamins periodically. Also pay attention to seasonal fruits and vegetables. In fact, from ordinary vegetables and fruits you can prepare a huge variety of different salads, side dishes, soups and even sauces. Salad dressing can also be made from natural products and spices. Mayonnaise and ketchup are very insidious additives. It's better to forget about them.
Fitness trainer : train yourself not to drink food and not drink colored drinks under any circumstances. Subsequently, you may think that you are hungry when this is not the case at all.
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Drink water
Drink 1.5–2 liters of water a day, in addition to tea, coffee, compotes and drinking yoghurt. Start every morning with a glass of clean water. Bring a bottle of water to work and keep it next to you so you don’t forget to drink. In just a few days this will become a habit. But remember that you can drink at least an hour after eating.
Eat right
Eliminate sweets, bread, fast food, fatty, fried foods from your diet. It is better to replace all this with fruits, baked dishes and vitamin-rich salads. If you feel really sad without sweets, you can eat a piece of dark chocolate. And yes, only go to the store when you are full. On an empty stomach, you risk being tempted by food that contradicts the principles of proper nutrition.
Follow the regime
Breakfast, lunch and light dinner should be at the same time. Insert small snacks between main meals: protein bars, dried fruits, homemade yogurt, diet bread, low-fat cheese, fruits and vegetables. This way the body will not panic and try to stock up on fats for future use.
Proper weight loss is a kilogram per week. That is 4 kg per month. Yes, you will lose weight slowly, but you will not gain it back soon. And this is a big plus.
Move
If you do not play sports in specialized clubs, then try to walk every evening and do a certain exercise program at home every other day. Don't stay too long at work. Get up and walk around the office every 20–30 minutes. When you move, the body comes to life, gets rid of excess reserves and is enriched with oxygen.
October
Nutritionist : You can try a “healthy” meal or restaurant trip from time to time. But even at someone’s birthday, try to choose food of more or less high quality and not harmful.
Fitness trainer : try to walk more outside the city or in parks. The body must be saturated with oxygen, especially since in 10 months your eating and movement habits have changed significantly, which means that the body may require more air. In addition, oxygen will strengthen the immune system.
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How long does it take to lose weight? We lose weight in six months!
If we are talking about initially a lot of weight, then losing weight in a couple of weeks or even a couple of months may simply be unrealistic. Then long-term diets are used, which help to get rid of a very large number of kilograms, but without causing damage to human health. How long does it take to lose weight to lose weight forever? It is quite possible to do this in six months.
Long-term diets are designed to help you lose weight slowly but effectively, and the results can last for years or even a lifetime. For example, the Dukan diet is one of these diets. The second phase of the diet can last from two to six months, and it is during this phase that most weight loss occurs. Long-term diets are good because over such a long period the body itself adapts to a new nutritional system.
November
Nutritionist: correct your diet. Now the adaptation to maintain weight begins. In addition, winter nutrition is different from summer. Usually at this time people start eating more meat and cereal side dishes, but this is a big mistake! Vegetables and fruits are your main comrades. Even frozen. And remember about vitamins.
Fitness trainer: Determine how many calories your body now needs to absorb and reduce this amount by 15%.
How the methods work
If we very briefly describe how the most popular methods of rapid weight loss work, then you will see for yourself that they have practically nothing to do with burning fat deposits:
- Starvation. A severe calorie deficit is created: the body spends energy, but does not receive it from the outside and is forced to expend internal resources. But it is easier for him to break down protein than fat, so muscle mass is lost, which is much heavier than fat. The weight drops quite quickly, but the volume remains.
- Mono-diets. The calorie deficit is smaller since food is still being supplied. But the range of nutrients is limited. The natural vitamin and mineral balance in the body is disrupted, which negatively affects its entire functioning.
- Intense workouts. The type and intensity of the load must be selected correctly. Strength training helps build muscle mass, but does not burn fat, although it requires significant calorie expenditure. As a result, body weight and volume may even increase.
- Beauty treatments and massage. Intensively affects the subcutaneous fat layer, helping to redistribute fat deposits and get rid of cellulite. But they do not burn fat itself, which means they are only effective as auxiliary methods of losing weight.
- "Magic pills" At best, they provide the body with an additional portion of vitamins and microelements. More often they affect the brain and nervous system, disrupting their normal functioning. Or they cause diarrhea, helping to clear the intestines of feces (which can also weigh up to 3-5 kilograms!) and dehydrating the body.
Even if you can quickly lose weight using one of these methods, then the lost kilograms will quickly settle in their favorite places when you return to your normal lifestyle. And, perhaps, metabolism will have time to slow down, and with the same amounts of food consumed, fat will be deposited even more.
December
Nutritionist : Write your success story. Remember your result. It will be better if your loved ones support you. Look back at your old photos often and be proud of your successes.
Fitness trainer : and finally, understand what goes into your body and at what time, and develop the habit of eating this way in the future. In the first half of the day - slow carbohydrates (oatmeal, buckwheat, barley), in the second half - meat, eggs, vegetables and fruits. And they should forget about what coffee with milk is. One serving of this coffee can replace half of your lunch in terms of calories.
Ways to lose weight
The most popular ways to quickly lose weight are diets, fat-burning drugs, exercise, and fasting. Adherents of a healthy lifestyle will also name vegetarianism, separate meals or yoga. Lovers of beauty salons will add procedures that reduce the volume of problem areas, and will definitely remember the sauna and massage.
All this is correct and most of these methods really help you lose weight faster. But only a few understand exactly how each of these methods affects the body and what processes in the body that occur under its influence lead to weight loss. And therein lies the main mistake.
According to recent studies, in order to lose just one kilogram of body fat, you need to consume 7,700 kcal. If we take 2200 kcal as the average daily caloric intake for an active healthy adult, then this is actually 3.5 days of complete fasting only on water. But those who have tried this method know that it does not lead to the loss of 7 kilograms. Why? Yes, because if everything were that simple, there would be no fat people left!
