To lose weight it is necessary in a complex, mind, body and spirit. So that every cell of your body knows that you really need to get rid of all the excess - especially fat. In this case, it is extremely important that the body does not experience stress when losing weight - because stress is the main signal for the beginning of accumulation of weight (which we just do not need).
So, considering all these factors, you can make a truly ingenious program of losing weight for a month or more, but it is better to start with just 30 days. Only it is very important not to be too lazy and spend the proper time and attention to drawing up a plan for combating obesity - then breaking the rules will be more offensive.
Writing a plan
As expected, a comprehensive program of weight loss can not consist of a banal diet. We need to involve in this process and training, which will not only help build muscle, but also help to avoid the characteristic for pore weight loss of depression. You need to start training from the second week of the diet, first for 30 minutes, then gradually, taking lessons up to an hour.
Create a plan:
- We must determine our ideal weight and calculate how much we have extra pounds.
- We will have to calculate the number of calories per day, which corresponds to our needs in fats, proteins, carbohydrates, and takes into account the level of activity.
- We make a diet for a week.
- We make the plan of trainings.
So, the plan for the slimming program for 30 days is ready, it remains only to paint everything.
Ideal and overweight
There is a simple and convenient formula for calculating the ideal weight:
- height in cm-110 = ideal weight;
- excess weight is calculated even easier - from the current we take away the ideal weight.
Caloric value
Since we are claiming an effective diet program, calorie intake must be calculated and observed accurately, without excess and without deficiency.
Here it is more difficult - we choose by age:
- up to 29 years - (0,062 × weight) +2,036) × 239;
- up to 60 years - (0,034 × weight) +3,538) × 239;
- from 60 years - (0,038 × weight) + 2,755) × 239.
Next, you need to calculate everything according to your activity.
Activity in your spare time:
- light - 1.4;
- moderate - 1,5;
- intensive - 1.6.
Activity during working hours:
- light - 1.4;
- moderate - 1,5;
- intensive - 1.6.
The same indicators. Now you need to get the average, between working and free time (for example, if you have sedentary work and training, as a leisure, you need to get the average of moderate and easy activity).
That is, most often, it's 1.5.
We multiply caloric value by this indicator, then we take 500 - this is so much to take away when it comes to the slimming program for women.
Ration
The sample menu is as follows:
- a glass of water on an empty stomach;
- breakfast - oatmeal with broccoli, fresh glass;
- second breakfast - cottage cheese, 1 orange;
- lunch - vegetable salad, rice, chicken fillet boiled, 1 apple, 1 toast, green tea ;
- snack - 1 banana;
- dinner - avocado salad with 1 slice of rye bread;
- before going to bed - kefir.
If you still "have" a little calories - add 10 g of chocolate for the mood.
The most important thing is just an example of a menu, and your food should be varied every day. Therefore, alternate, enjoy and lose weight!