What do I need to do to lose weight?

I can not lose weight, what can I do to lose weight?

Weight loss

Most likely, you have not asked this before. What do I need to do to lose weight? How to remove belly fat? You need to eat less calories than the body uses for energy. Every food has its energy. In certain foods more calories. For example, fat-and sugar-containing foods and more calories. If you eat more calories than your body for the production of energy uses, the excess calories will be stored as fat tissue.

What you need to lose weight?

450 G 3500 calories to fat. To get rid of 450 grams of fat per week, we have to eat 3500 calories less (500 every day), or "burn" 3500 calories more. You have to exercise more or just be more active. Ask your doctor what physical activity is suitable for you.

The best way to lose weight fast — there are less calories to lead a more active life style. If you eliminate them from your daily intake of food products with the energy value of 250 calories and train intensely, yet 250 to spend, then you are consuming 500 calories more than his Norm. If the weight is reduced within a week, on 450 g.

Scientists believe that the unhealthy to lose more than 900 G per week. It would mean that the dehydration is happening, is loss of muscle mass and not fat. Thus, the body will produce less energy, the set of previously lost weight.

Normal for most people, 3 meals a day with a light Snack. All meals should be about the same, fats should be a small proportion. For some people, healthier eating 5-6 times a day smaller portions, then you will rarely feel a sense of Hunger. Try, to half of the diet of vegetables and fruit were you are eating more whole-grain foods, eat lean meat instead of thermally processed foods (sausages, bacon).

What do I need to do to lose weight? Breakfast, meals and not skip. Omissions, meal, first help, to reduce the weight, but will cause harm in the future, only health. The emerging feeling of Hunger to force to eat more in the next meal.

What foods wrong fat?

In fat-containing foods have many calories, this leads to a series of extra unwanted weight. Intake of saturated fatty acids and Trans-fatty acids may lead to increased concentration of LDL-cholesterol ("bad") cholesterol and increases the risk of cardiovascular. This can be avoided by increasing the consumption of fruits and vegetables, lean meat, avoiding roast beef, food, oil, and Margarine.

It is important to note that some fats are helpful for the health. "Good" fats for example polyunsaturated and monounsaturated fats, found in fish, nuts, and, to a lesser extent, in low-fat dairy products.

Tips for losing weight

What is an "empty" calories?

Some of the food relate to the "empty" calories, that is, their high calorie content and nutritional value low. For example, sweet drinks, fruit juice drinks, lemonades, Energy, flavored milk, sweet iced tea. You have a lot of calories and sugar.

Large quantities of liquid — to drink is the right choice for the health. The calories and sugar in your diet, drink plenty of water, no-calorie flavored drinks, high-fat skimmed milk. Ask your doctor what to eat to lose weight.

You can be sure the information about proper nutrition from Newspapers and magazines trust?

Often information from various printed sources in opposition to a single. What not to do, to be mistaken? Ask your doctor what is right and what is not. You also need to remember the next.

  • There is not wonder drug, when it comes to nutrition. The same diet is not suitable for everyone. You have to eat what suits you.
  • Vitamin complex does not solve all the problems, the impossible is necessary. You take it only after recommendation of the physician.
  • New food useful for the body, so do not be afraid to try some new food.
  • To run fashion diets short-term results, and the key to good health constant efforts to diet.
  • History and stories about the incredible effects of different diets or foods that are just advertising. These people pay money for it. In such articles from Newspapers and magazines, you will find nothing about potential health problems of these diets.

Can different medicines help to remove?

Medications can help to reduce weight fast, but it will hold so hard, are also possible side effects. The majority of diet pills not approved by the Ministry of health. Do not take such means, you take care of the proper nutrition and the acquisition of habits, behavior active. All of this is necessary if you want to lose weight and maintain their weight in the Norm.

What it means to be an active life-style?

Regular physical activity helps prevent cardiovascular disease, type 2 Diabetes, osteoporosis and other health problems. Physical activity — a prerequisite for a healthy life for adults and children, regardless of the presence of obesity. What you need to do to get a result. Even small changes in your life style to bring the result. Give you useful tips, and a.

  • You can increase the duration of each physical activity (not important, physical movement or not) you are performing to 10 minutes per day, or increase the intensity of low to medium, see the table after the Text.
  • You will spend less than 2 hours per day on the Internet, before television, before video games.
  • Use the stairs instead of the Elevator.
  • Parking in the distant place in a Parking lot, get off one stop earlier.
  • Perform more tasks in the household (house cleaning, vegetable garden, weeding).
  • Walk or run with the dog, the children.
  • You use the home trainer (treadmill or bike) while watching TV.
  • You prefer an active holiday — Hiking and Cycling tours.
  • You go on a business trip — an E-Mail or in the Shop.
  • You buy a pedometer to measure the distance travelled per day. Gradually increase the number of steps.

Junk Food

To the extent that they are active?

Moderate Exercise Heavy physical load Very heavy loads
The way to 1.6 km 15-20 minutes Walking or 12 minutes of Jogging/1.6 km Jogging 10 km
Baden Swimming (leisurely) Swimming (vigorous effort)
Cycling ( 16 km/h) Cycling ( 19 km/h) Cycling (22 km/h)
Dance High-Intensity Aerobics Step aerobics (15-20 cm)
The work on the farm, working in the garden Mowing-Lawn-Mower Digging Trenches
Hiking A Tennis game in pairs Tennis
Cleaning the house Arrange the furniture Game of football or Basketball
Active games with children Weight lifting Roller-skating