HOW TO REDUCE WEIGHT IN FEW STEPS
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How to solve the problem of overweight, how to maintain normal weight ̶ there is much questioning connected with the weight. Weight is not just the subject of good appearance, it is health.
This site will help you to reduce weight effectively and maintain it, obtaining beautiful body and health complying 11 rules. The secret of normal weight is not in exhausting exercises and diets, but in rational nutrition system. You will find here the principles of rational nutrition, and if you follow them you will not only get rid of extra kilograms, but maintain your results and become healthier. What the Rational nutrition is: 1) balance between calorie consumption and burning them during physical activities, 2) correct dietary habits: - regular meals, on time; - taking into account balance of carbohydrates, proteins and fats in nutrition; - taking into account percentage of food eaten during breakfast, lunch, dinner in daily meal. For most of people sooner or later weight reduction becomes actual problem, if for youngsters it is not so topically, since 25 years old it gets more and more pressing every year, especially for women. Some manage to reduce weight to normal value due to strict diets and killing themselves in sport centers, but finally most return to the beginning or even take more, than they had had before. So, it is very important to maintain normal weight after achieving positive results in reducing weight. On this site you will find real solution of overweight problem based on proved scientifical knowledge in physiology, the system which is quite safe for health and, in fact, supports health and cures, which author of this site (psychologist) revised and tested on himself, the system without magic promises and fantasies, but which really works. 2 preparatory Steps to reduce weight: The first step is the Problem acknowledgement. In spite of so called objective conditions there is a possibility to maintain normal weigh. Many will say: I've been changed after childbirth; I have problems with metabolism intensity: those people don’t want to tell themselves frankly that they have problem. The second step. If you are ready to change yourself, you should start Now, not tomorrow, or this evening, because every tomorrow turns after tomorrow and next week and next month, and finally you delay to never. You have to do some work, make some efforts, and if you follow recommendations properly, without self-deception you will achieve good stable result. N.B. About too easy methods: remember, if you are offered a fantastic product (as green coffee) of methods (like Hollywood diets or diets from superstars etc.) like universal panacea or method which promises too easy result not requiring any self-cultivation – it is a dodge, fraud, for sure. Just think: how much time did you spend to learn reading or writing – for sure not one day! It took some time and you had to work on it, so be ready to change your habits while working with your weight. Principles of Rational nutrition and Rules 1st Principle: Balance between calorie consumption and burning them during physical activities The quantity of eaten calories should be equal with the amount calories you burn. Every activity has definite amount of calories to be burnt. For example, playing tennis during 1 hour person burns 300 kcal. Sleeping, walking, doing sport, even metabolism processes also mean burning calories, and you can spend a day fixing what activities you do, how long (in minutes) and then calculating how many calories you burn daily approximately. So this is will be your individual norm. Not as written in food packages – 2000 kcal, because this calories content norm specified in some products labels is approximate. It should be calculated for each person individually depending on weight, sex, physical activity level. For example, man of 90 kg will lose more calories for running, than woman of 60 kg. It doesn’t mean, that you will become mad calculating calories, first time maybe you will look at calories content, but soon you will remember and get used to new way of life. Rule 1. Calculate how many calories you burn and eat appropriate amount of calories. Don’t believe in standards. Everyone is individual, so calculate your own calories consumption. Go to the page how many kcal you burn to see the list of activities / exercises and burned calories per hour for 3 weight types. See how many calories contain each product (per 100 gr). Data ere given by categories. Vegetables Fruit Meat Fish Diary cheese Bread bakery Drinks 2st Principle: Correct dietary habits Greasy food: Traditional cuisine contradicts with health; there is a lot of oil with cholesterol, excess of fats in most dishes. Time: Europeans have dinner at 9 p.m. or later, Italians will eat a little in morning, like bakery products and coffee, and then will eat a big portion nearly at night. Wrong stereotypes of behavior, bad habits: Besides late meal, some people have second dinner just before to go to bed, and heavy food (like chips, fried potatoes etc.). Some individuals eat every time they want, not accounting that not their body wants to eat, but their brain does (probably because of lack of education or unsolved psychological problems). For example, Turkish don't even think how many calories food contain, for them such a typical to eat 200 g nuts at a time, in fact nuts can be eaten as addition of useful substances, minerals, vitamins, but not as a main meal (such “nut meal”, in fact, can be daily calorie requirement for slim woman). Alcohol: drinks also may have influence to weight ̶ for example, vodka has “empty” calories, it has 0 fats, but a lot of energy. Many cocktails are full of calories, for example 1 caipirinha is 170 kcal. Rule 2. Eat regularly, on time. Rule 3. Eat good in morning: about 30% of day’s meal during breakfast; 35-40 % of daily meal for lunch, and 25% for dinner in evening, which also should be light. Rule 4. Do not overeat, belly gets stretched and person want to eat more and more. On celebrations when food is in abundance and everybody got used to eat everything and out of measure, you will be wise and will try everything (healthy food), but a little. 3d Principle: Feeding should be balanced relative to percentage of carbohydrates, protein and fats. Around 45 to 65 percent of your daily calories should come from carbohydrate sources. Protein around 10 to 35 percent. It is individual, for example, child needs more protein, because protein is a muscle builder, for parents is necessary to remember that only vegetable protein is not enough for growing body because it won’t contain essential amino acid; many vegetarians always “sleep”, look languid, because they don’t eat meat. 20 to 35 percent of your calories should come from fats, but remember, that better to take healthy ̶ less cholesterol fats or fats, which doesn’t contain cholesterol, like halva. Rule 5. Take into account Balance of carbohydrates, proteins and fats in nutrition: Author of this site personally recommends: carbohydrate 50% (mostly fresh vegetables and fruit); protein 35%, 15% fat. Rule 6. Among carbohydrates eat more fresh vegetables, eat less bread (eat as less as possible such food as biscuits, sweets, sugar; sugar is contained in fruit, better to eat jam, than sugar per se if you want sweet), non-fat meat (animal fat is cholesterol) as chicken, rabbit; you can separate skin or fat parts of meat and not eat it; nuts, halva can be very good source of fats, but cholesterol free and with plenty useful substances. Rule 7. Don't eat after 18 o'clock, if you want perfect body. It doesn’t mean you forget about dinner, find possibility to eat at 17-18 o’clock. All bodybuilders with perfect bodies never eat after 18, maximum late at 18-30. 4d Principle: Percentage of breakfast, lunch, dinner in daily meal (calories). Balance in daily meal plan: Rule 8. Eat good in morning - 35 % of daily meal; at lunch - 40%; 25 % for dinner, which should be light. Some more rules Rule 9. It is much easier to keep yourself a good shape, than to "fight with extra kilograms" later, it is always easier to prevent the problem, so just do not take extra kilograms. Rule 10. Do physical exercises every day, walk enough; find time for activities (even homework is better than just sitting near TV). Rule 11. Be disciplined, don’t tell “I will start tomorrow”, because tomorrow will become next week and never. Though you started and achieved positive result – never give up this system. |
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