"How to lose weight in the past month by 5 kg?"- It is one of the most pressing issues of today.According to the laws of the market, if there is demand, there must be a supply.And they abound - many "experts" do not offer their services for free.Before you give your money earned back-breaking labor, is familiar with the fact that losing weight is a process that is the diet and how to really lose weight on free bases.
School Course of physiology to help
many still at school is known about the metabolism of the human body.It is called metabolism.Metabolism can either create new substances in the body through the synthesis, or destroy them.Synthesis of new complex substances called anabolism and destruction - catabolism.Under the complex substances meant:
- proteins of which are built all the muscles in the body.
- Carbohydrate, by which the body gets energy.
- Fats supply energy in the form of deposits in the body.
athlete who wants to build muscle, trying to be sought metabolism anabolism, and to reset the body weight should strive to catabolism.If you just spread out on the shelves, then to actually lose weight by 5 kg in one month, it is necessary to limit the organism in fats and carbohydrates, to a small load, causing the metabolism to destroy fat deposits.In the process of destruction will be allocated to the energy that is essential for the functioning of the human body.An important point - to prevent excess free energy is deposited in the back fat.
Bad habits
If smoking - it's more of a psychological habit, get rid of that is quite difficult, judging by the fact that many professional sportsmen and women smoke, hiding from prying condemning the views, the alcohol everything easier.Alcoholics are unlikely to be interested in the topic of dumping excess weight, and interested parties to give up alcohol consumption for one month in the cellar.
primarily alcohol slows down your metabolism.In the process of weight loss is necessary to accelerate catabolism, and alcohol to stop him.Secondly, under the alcohol is always an appetizer - uncontrolled excess calories that turn into destruction of anabolism.We must immediately tell yourself that losing weight with the mind - to lose weight, then do not drink alcohol.At all.And the point.
little about the possibilities of the body
all the processes occurring in the human body, primarily dependent on diet and lifestyle.Trying to influence the organism by chemical means, consuming special preparations which are offered to buyers compulsively, without changing consumption and calories, can achieve short-term results.But this way can harm the body, and the main task is to lose weight in the past month by 5 kg, will turn into a problem, how to get rid of pain in the liver, kidneys and stomach.You can stop abruptly consume food, going to the water, which also give short-term results - at the first contact with food the food into the body at a minimum satisfy the body with energy and create a reserve in the form of fat.You can not rush to extremes - the process of losing weight should be planned in advance and carried out within the strict limits.
Preparing the body to lose excess weight
before weight loss is necessary to prepare the body - to transfer him to a regime that he did not receive the stress and did not make fat stores.There were no harsh changes in diet and lifestyle, need for a preparatory period, which lasts at least one month, clearly fulfill five conditions:
- Exclude from the diet of fast food.All quick meal out - pies, pasties, semi-fast food.I want to eat and eat and grow thin - apple, banana, nuts, carrots.
- exclude from the diet all sweet and fizzy drinks.I would like to drink - tea, coffee, water.Fruits and vegetables contain a lot of water.The volume of water consumed per day should be at least 3% of total body weight.
- minimize the consumption of sugar and salt.To remove from the diet does not need to, because sugar, or rather its components - glucose, necessary for the life of the brain, and salt contains trace elements that are involved in metabolic processes.
- Provide abundant supply of oxygen in the blood.Required room ventilation plus a half-hour walk in the fresh air.
- Healthy sleep.At least 8 hours a day.
Strict implementation of these five items allowing free exercise and diet to lose weight one-time fee of 5 kg.Reviews of people lost weight confirm the effectiveness of the training body.
without mathematics does
One of the steps to reset excess weight is diet.Lose weight by 5 kg for a person with a fast metabolism, which is excluded from the diet of fast food, limit your intake of sugar and salt, and in sufficient quantity receives water and oxygen in the cellar.For the rest of the diet without training will stress that would only lead to an increase in body fat.
From biology we know that 1 gram of fat - is 9 calories.It turns out that 5 kg of fat - that's 45,000 calories, that is, every day you need to lose 1,500 calories.It is very much like for fat loss.However, the total weight loss, which includes not only grease, but also the energy reserves in the form of carbohydrates and proteins in muscles form, which also will be lost, the result is quite attainable.We need to calculate the number of calories that enter the body and consumed, as well as to create a shortage of 1,500 calories.
set of tools for monitoring
Since the fat burning process is time consuming, you need to stock up on a small set of tools that allow to control both intake and calorie consumption:
- Household scales for weighing division to hundredths of a kilogram -for the accuracy of the measurement.Be weighed daily at the same time.
- Kitchen scales with an accuracy of 1 gram.It is necessary to weigh all the products before use.
- Pulsometer counting calories.As a cost-effective options to help losing weight will have a regular stopwatch - to measure heart rate in the free state and under load, with subsequent calculation of calories tables.
- centimeters to measure the volume of the legs, hips, waist, chest, hands to grasp, in what area of the body fat more malleable.
first step - control of incoming calories
Now you can easily find a complete table showing calorie foods, as well as the table containing the proteins, carbohydrates and fats.They should acquire, as in the past month to lose weight by 5 kg without the knowledge of the content of products is not possible.From the table to select the region of residence available for products that are low in calories and fat and carbohydrates, but high in protein.Then everything is simple, the main thing - remember:
- consumption of food divided into a large number of practices, at least 6 times a day, but a little - this will keep your metabolism in working condition, and no desire to eat.
- In the first half of the day to consume foods with carbohydrate priority, and in the second - only protein foods.
more detail the procedure of proper nutrition can be found through the course "Lose weight with Elena Malysheva".That very Malysheva TV presenter, who is a doctor of medical sciences and a university professor.
Tips MD
wonderful course to reset excess weight, "Lose Weight with Elena Malysheva" primarily designed for three months and requires a smooth approach to the low-carbohydrate diet, reduction of carbohydrate consumption to a minimum, and then a smooth transition from a low-carb diet.This course allows you to lose weight without stress to the body.Cutting off the daily diet of 100 kcal from carbohydrates, you can fool the body, forcing him to switch to the energy of its own fat.Excellent technique.However, with an emphasis on protein products, the author does not agree that while burning fat will be burned and muscles.And if a person needs to keep muscle mass, you need to consume more protein - consumption of 2 grams per 1 kg of body weight.In general, the rate of Elena Malysheva sufficiently effective.
Calories that are not so easy to spend
Remembering about the lack of calories in the coveted 1,500 units daily, to the question of how to lose weight in the past month by 5 kg, added one more: "How to efficiently spend the calories?"It's very simple - to load the body physical and mental labor.This does not mean that you need from the first day of weight loss run in the park or to raise the bar.Unprepared for the load in the initial stages of a person walking briskly for one hour will be enough.When walking, you need to control the heart rate, which should be 70-80% of maximum heart rate, which is calculated by subtracting the age from the number 220. For example, if a person wishing to lose weight, 37 years old, the maximum heart rate would be 183 of his beats per minute.Accordingly, to start burning fat you need to keep the heart rate within 128-146 beats per minute.If the frequency will lower the body will not need energy, if more - the heart can respond to a heart attack!
If there is a plan of action on the subject of "Physical Education"
Probably only one percent of the population knows exactly what physical exercise to be performed for the expenditure of calories.So do not be disappointed, almost reaching the intended target.There is an interesting course that will burn a lot of calories - "Lose Weight with Marina Korpan."Yes, in the world there are many courses in physical exercises, aerobics, fitness and other fields.However, they all have the same base exercises like mold.And Marina Korpan, using knowledge of physiology, has created a system of exercises, "Lose Weight with the mind", who, acting in his own way on various human organs, collectively allow multiply the achieved results.The lessons are clearly visible from a fitness exercise, yoga, Bodyflex that are performed in sequence, giving the body a rest, but also holding on tiring easily.A wonderful technique.
Exercise for hungry muscles
addition to the course "Lose weight with Marina Korpan" useful course of a young weightlifter.This will require an ordinary 16-pound weight.For comparison, the weight is much cheaper than going to the gym, treadmills and other sports equipment.But performance can compete with them.Exercises with weights, using the technique of kettlebell lifting, load perfectly all the muscles in the human body, increase the heart rate, develop mental concentration.Working with weights is very very heavy legs and back muscles, which are the largest in the body and the most voracious in terms of energy consumption.With weights calories provided from the start to the end of classes.Side factors in weightlifting is the rise of the shoulder joint when a simple language - shoulders widen.But the growth of muscles in the body is controlled by protein intake.Like it or not - all tied to nutrition.
Mental attitude
course, every logical place to start losing weight with diet.Reviews slimming people, however, state the fact that one diet is not enough.It is necessary, in addition to engage in physical culture.And apart from that, we still give up bad habits and to remove from the diet of a lot of things are very tasty.Before you start to lose weight, you need to mentally prepare yourself.Fully work out the power supply circuit, lessons, play in my head and come up with possible stress solutions.Home business is always very difficult.It is necessary to plan all activities before the start.For the effective implementation of its task is to fill the diary.Putting yourself goals and reach them religiously.Motivation and self-flagellation are welcome.
Supplements for weight loss
Among the athletes can often hear of miracle drugs that allow for a short time to lose a whopping kilograms without harm to the body.True, eat and grow thin.But the use of drugs is justified by mandatory physical activity.If swallow pills lying on the couch, then no effect will.
- L-carnitine.It is synthesized in humans in the kidneys and liver.The burning of fat is directly involved, transporting fat cells in the mitochondrial matrix, where it is burned to release energy.With the active burning fat body does not have time to synthesize L-carnitine can help him taking the drug orally.
- Omega-3 fatty acids.Found in fish, grains and nuts, but at high physical loads quickly drying up.Consumption of omega-3 during weight loss increase metabolism, improve brain function and cardiovascular system.Increase the sensitivity to insulin, causing carbohydrates absorbed slowly, holding the energy from them damage fat cells.
Grow thin with the mind, and all you get!
