- Worldwide obesity has nearly tripled since 1975.
- In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.
- 39% of adults aged 18 years and over were overweight in 2016, and 13% were obese.
- Most of the world’s population live in countries where overweight and obesity kills more people than underweight.
- 38 million children under the age of 5 were overweight or obese in 2019.
- Over 340 million children and adolescents aged 5-19 were overweight or obese in 2016.
- Obesity is preventable.
Recommendations of Doctors and Nutritionists
Many people dream of rapid weight loss, but this approach can negatively affect their health – a strict diet is always associated with an intensive removal of fluid from the body, loss of trace elements. In response to a strict restriction, the body rebuilds itself, slowing down the metabolism.
When a person leaves the diet, the body begins to accumulate fat reserves with even greater effort. Therefore, the probability of an increase in body weight is high. Nutritionists say the main rule for gradual weight loss – energy consumption should be more than its consumption. To do this, your eating habits are adjusted.
A balanced diet is necessary, where the optimal ratio of proteins, fats, and carbohydrates is found. Need:
- limit adding salt to dishes;
- avoid fried foods and foods that irritate the digestive tract;
- reduce the number of foods that contain simple carbohydrates.
It is necessary to drink at least 1.5 liters per day. This will help remove toxins and toxins from the body, prevent the elimination of trace elements and useful substances, and speed up the metabolism.
Any fatty food is taboo during weight loss, but you can use a small amount of vegetable oil. Flour products should be abandoned. The emphasis should be on porridge, vegetables, and seafood. They are a source of complex carbohydrates.
Nutritionists recommend reducing the amount of carbohydrates consumed, but you should not fall below 130 g. a significant reduction in their amount negatively affects the absorption of minerals.
Can I lose weight without special diets?
Various diets are available on the Internet. But not everyone has the ability to calculate the amount of fat, carbohydrates and proteins, and observe the meal schedule. You can not waste time on the diet, but you will have to adjust your diet. To do this, you must:
- Snacking. Proper light snacks using fruits, vegetables or natural juices can improve your metabolism, which contributes to weight loss.
- Create a menu for a week or a month. This will help you avoid extra calories in your diet. A person knows exactly what they will prepare, which allows them to purchase the necessary products in advance.
- Those who can’t give up sweets should eat them before 12 o’clock in the afternoon. Try to find products that could easily replace your favorite dish.
It is necessary to eat slowly, with careful chewing of food. Some experts recommend using a teaspoon or Chinese chopsticks for eating.
Be sure to motivate yourself. You need to set a clear goal that is written down on paper. It should be written in a positive way. Under it, you need to indicate specific steps, daily actions. Such a piece of paper should always be in front of your eyes. Photos of people with perfect body proportions can be placed on the refrigerator. Such events will help you cope with laziness.
This is the basis of many diets. Counting calories is necessary because all foods have different energy values. If you want to lose 5 kg of weight in a month, your daily calorie intake should not exceed 1,600 units.
When counting calories, you do not injure your body by putting it on a strict diet. The calculation method assumes a reasonable approach without stress and serious restrictions. You can eat your favorite dishes. The only thing that needs to be kept within the limits of the caloric corridor.
To calculate it, you need:
- determine the caloric value of your daily diet;
- keep a daily record of food consumed;
- monitor changes in your figure.
Everyone needs a different amount of food. This depends on physical activity and age. To find out the exact figure, you can use special online calculators, which are presented on almost all sites that describe weight loss. You can make your own calculations using the special Harris-Benedict formula:
- Women: BMR= 9.99 * weight (in kg) + 6.25 * height (in cm) – 4.92 * age (number of years) – 161.
- Men: BMR = 9.99 * weight (in kg) + 6.25 * height (in cm) – 4.92 * age (number of years) + 5.
If you want to lose weight, then you need to subtract another 10-20% from the resulting result. After a month, when the diet ends, you will need to keep the weight at a given level, you can stick to the number obtained by the formula.
Try not to fall below the established corridor, otherwise, the body will get used to a small intake of food, but any violation of the diet will begin to replenish it. If you exceed the corridor, you will not lose weight.
You can download a mobile application that will be engaged in calculating the caloric content of the food. This way you will simplify your task.
What foods should I eat?
Protein is the main element of any diet. Studies have shown that it allows you to maintain a feeling of satiety for a longer time, consume less food, and accelerate the metabolic processes in the body.
You should eat only lean protein. It is found in seafood, eggs, lean pork, legumes, and low-fat dairy products.
Vegetables and fruits are ideal if you decide to lose extra pounds at home. They contain a minimum number of calories, a lot of fiber, and vitamins. They perfectly fill the stomach, saturate the body. Each time, half of the plate with food should be set aside for such products. You can eat 1-2 servings for each meal.
It is better to choose wholegrain foods instead of processed ones. They contain more fiber, protein, and other nutrients. However, during the heat treatment process, most of the useful components disappear. Therefore, it is necessary to reduce the consumption of cereals to a minimum. Numerous studies have shown that low-carb diets with grain restriction are more effective.
What dishes can you eat when losing weight?
Breakfast can be varied. It is allowed to eat low-fat cottage cheese, egg, a little cheese, or oatmeal. Porridge can be filled with a small amount of dried fruits. You can drink a glass of milk or green tea. Try not to add sugar to your drinks.
A few hours after Breakfast comes the second meal of the day. At this time, it is optimal to use apples, dried fruits, berries or buckwheat. Additionally, you should drink a glass of grapefruit juice every day.
Lunch can consist of light vegetable soup or broth with chicken breast and greens. You should definitely eat salads because they are a source of vitamins. Make them from cabbage, cucumbers and other green vegetables. As a dressing, use low-fat yogurt or a small amount of olive oil.
For an afternoon snack, baked apples, a few medium prunes, and mashed Apple sauce are suitable. Afternoon tea should be perceived as a mandatory snack, allowing you to properly satisfy your hunger.
Dinner options are varied. You can prepare lean meat, boiled chicken fillet, baked vegetables, cheese. As a drink, you can use mineral water or juice.
Recipes for delicious dietary dishes
It will be easier to stay on a diet if you diversify your diet with interesting dishes. Try making celery soup. It not only optimizes metabolic processes but also helps to clean the body of toxins. For its preparation, you will need celery, onions, cabbage, tomatoes, green sweet peppers, salt, pepper. Wash and cut the vegetables. Put in 3 liters of water, boil for 10 minutes. Add salt, if desired, add other seasonings.
As a drink, you can prepare oatmeal jelly. To do this, you need to take oats, chop it. Pour into a large glass jar (3 liters in volume), fill with warm water. Add yogurt, sour cream, a slice of bread, mix well. Close the lid, put in a warm and dark place for souring for 2 days. Cook the strained liquid. The resulting jelly is eaten 20 minutes before eating.
You can make a salad “Sunny”. Chop the Peking cabbage and pineapple. Add the corn. In a separate bowl, mix the garlic and yogurt. Add to the salad. Top everything with lemon juice.
What else does it take to lose 5kg of weight a month?
You will also have to take time to exercise. The exercises should be daily, lasting no more than two hours a day. Good results can be obtained with cardio training. It is based on a high degree of intensity with a small load. Fat burning occurs due to aerobic glycolysis.
The simplest type of such load is Jogging, swimming, Cycling, jumping with a rolling pin. In any case, physical activity should begin with a warm-up.
Following all the recommendations, you can lose extra pounds. But to maintain the result, you must not forget about the sense of proportion in the diet, continue to adhere to fractional nutrition. You should completely abandon fast food or semi-finished products. Protein food and dishes with complex carbohydrates and fiber should remain in the first place.
Do not refuse Breakfast, it should be dense. Before eating, you can eat a small piece of pineapple, it will lead to better protein absorption. It burns fat and grapefruit perfectly. If you think that excess weight is associated with a metabolic disorder, add sweet green pepper to the diet.
After the end of the diet, continue to observe a drinking regime. Water helps to remove slags, toxins, salts from the body and improves the digestion of food.
Starvation should not be allowed. This causes a decrease in blood glucose levels. If you want to have a beautiful musculature, the sugar index should be stable, without sudden jumps.