The main rules, how to lose weight effectively

You may have already tried to imagine some way of losing excess weight, but again came the question: how to effectively lose weightwithout harm to health and to secure this result, that is, not to get better again?

If you want to effectively lose weight and not gain-drop, dial-lose weight, choose for themselves the best and effective way to lose weight: proper weight loss without harm for health.

So, what are the main rules, how to lose weight effectively?

1. In order to effectively lose weight, lose weight slowly.

Lose no more than 1kg per week (this is the maximum number)! If you've decided for yourself to effectively lose weight, slowly drop weight 3-4 kg per month. No strict diets and special tablets!

beautiful body

Do not be depressing slow pace. But it is reliable and the result will be sustainable. You won't harm your health, especially if you are very overweight.

Do not rush to lose weight! It is clear that sometimes, well, just really need to lose weight fast. Perhaps, then, the revenue will come extreme dieting, which in most cases the weight comes back again. Therefore, for an effective proper weight loss pick the opportune moment in my life.

Hence the second rule:

2. If you want to lose weight effectively, take for yourself a firm decision.

If you really decided for themselves to lose weight effectively, approach this issue very seriously and anyone or anything do not let yourself to knock off the chosen path (especially do not succumb to their own entreaties to eat something delicious, but nutritious). Select a favorable time for yourself, tune in positively and do not deviate from your goal. Even if you are very overweight, it's possible to lose, the main thing is not to rush and to believe in success. On the same day when you decided to lose weight effectively, start to feel as if you've already dropped a few pounds. You took a firm decision to start your beautiful process of parting with overweight? Great! And while

Recall some simple tips for those who want to lose weight and maintain a new form:

1. Do not eat in the evening for 3 hours before bedtime (if you are very hungry, you can drink a small glass of low-fat yogurt before bed)

2. Eat only natural and fresh products. Any convenience foods and substitutes!


3. Drink about 1.5-2 liters of water a day. It is water, not tea, coffee, drinks, etc.

4. Successively eliminate from your diet bakery products from a premium flour, cakes, pastries; refined sugar; foods containing saturated fats (fatty meats, lard, fatty dairy products) and TRANS fats (margarine, its a lot of different sweet pastries and cakes).

5. Include in your diet more fresh fruits, vegetables and freshly made juices.

6. Once a week to arrange a fasting day or a day diet, which there are many.

7. You can make one hungry day 1-2 times a month, drinking only water. Such a day is useful for removing toxins from the body.

8. Sleep 7-8 hours a day. It is necessary for normal metabolism

9. Move more and breathe the fresh air!

3. Combine a healthy diet and exercise for weight loss.

A healthy diet is a diet that restricts the diet of certain foods, but includes all macro - and micronutrients necessary for the body.

Training should be in a weight loss program to the weight loss process you dumped it at the expense of fat, and not muscle. This is unacceptable in a proper weight loss. Need to lose excess fat, and will help exercise for weight loss. Choose the suitable level of intensity, you can start off easy and gradually increase the load.

4. Compose your individual weight loss program and follow it.

Of course, you can use ready-made programs, but to really effectively lose weight, it is better to make your program. It is not difficult, and we will tell you how to do it. So

Effective weight loss program

consists of the following items:

1. Find out exactly what should be your normal, and even better your ideal weight.

It is necessary to know how much weight you should lose and over what time. Given the principle of slow weight loss no more than 1kg per week, it is possible to accurately calculate the period of losing the extra pounds. Use to determine the normal/ideal weight special formula, e.g., formula Brock, which takes into account weight, height, age, gender and body type. This can also help special of calories, body mass index, ideal weight, etc.

2. Count your daily intake of calories.


This item is the most important. The number of calories required per day, count on a formula or using a calculator. It is important that the daily rate of calories consumed should not be less than 1200 kcal per day, the consumption of a smaller amount dangerous to health. Based on daily calorie intake, find out the amount of proteins, fats and carbohydrates necessary for a healthy diet (according to formula or using a calculator).

3. Make your own healthy diet.

Knowing how much you need to consume calories, proteins, fats and carbohydrates, well select healthy foods, given the calorie content, and make a menu for the week .Menu for one day for a healthy diet. Perhaps at first it will be unusual constantly count calories of the foods you eat, but soon it will become a habit and you even the eye can determine the calories (but more accurate count).

4. Begin to perform simple workout.

After about 1-1. 5 weeks after the start of effective weight loss programs are beginning to do physical exercise for weight loss. Of course, you can start training at once, it depends on your mental attitude.

This is the basics of proper weight loss. Follow these main rules and you are guaranteed success!