Whate.
Bad news: despite the fact that world doctors are alarming due to an epidemic of obesity, a magic tablet that quickly and safely helped people lose weight is not yet invented.
Good news: there are methods to get rid of excess weight, in which science is really sure.
Let's try to discover what type of methods are these and how realistic its use is in the life of an common person.
Forget about body mass index
The notorious body mass index (BMI) can be higher than the norm even in a person who does not suffer from obesity.
This is because the muscles are more difficult than adipose tissue.At the same time, the adipose tissue has a larger volume.That is why you can lose weight "in centimeters", but see disappointing numbers in the balance.
Bioimedancia (BIA) analysis is much more informative, which diagnoses the composition of the human body.This is done using an electrical signal, because different types of tissues in our body have a different impedance, that is, resistance.
Special scales that can honestly say how many percent of the fat it has, can have at home.However, be sure to consult a doctor if you have a pacemaker or other electronic devices.
The diet must be balanced
30% protein (lean meat, fish, eggs, dairy products, tofu, legumes) and fats (olive oil, nuts, avocados) and 40% carbohydrates (rice, potatoes, bread, cereals).It is precisely a relationship that must be maintained at each meal.
This is the advice of a doctor with a research institute.According to your observations, it is a diet that allows people to lose weight and maintain the result for at least six months.
But he does not recommend popular low carbohydrate diets.Studies show that these diets can damage digestion.
Eat small dishes of contrasting color
The scientists calculated that if it replaces large plates with smaller ones, a person can reduce daily calorie intake by an average of 527.
The desire to eat everything that is on the plate, "not to throw", it is very difficult to resist, so we often eat in excess.
At the same time, scientists advise not to take too small dishes, not to run after addition.
It is also desirable that the color of the plate contrasts with the plate.For example, rice or pasta is better to eat dark dishes.
And the studies are also said, slowly, under a calm jazz and with a soft light, a person is inclined to eat less than under classic rock and low bright fluorescent lamps.
Drink water
Somewhere half an hour before eating, it is worth drinking water.There is no direct need to use a large amount of water.You need to drink whenever you want this, but you can't ignore thirst either.Water has no special properties.However, there is a study that showed that the consumption of 0.5 liters of water before each meal helps reduce the weight by 44% more efficient.
First, because the body often confuses hunger with thirst.
Second, studies have shown that, drinking more water, a person increases energy at rest, that is, it burns more calories even in physical activity conditions.
If this water is also cold, additional calories are heated.
Chew slowly
The surveys of middle -aged men and women conducted by researchers from a medical school showed: "fast plugs" tend to gain weight over the years.
It is worth noting that the scientists were based on the changes in the subjects with BMIs mentioned above, comparing it as quickly as these people had the habit of eating.However, the correlation turned out to be obvious, both in men and women.
Sleep well
Lack of sleep forces a person to want harmful food much more.This is the legacy of our distant ancestors.
The lack of sleep "awakens" the primitive instinct in us: to eat something very fat and high in calories as soon as possible, because then there may be no food at all.
"Our brain did not evolve as fast as the choice of products that have been available," he says.
Markle = lose weight
The thermogenesis is when the body is heated, burns calories, explains the teacher.In addition, brown or brown fat is activated that is called.
During the experiment, 12 young people spent some time in a room with a temperature of 17.2 degrees.At the same time, they burned 108 calories more than the volunteers who were in warm rooms.
Six weeks later, the volunteers of the first group were invited to repeat the experiment.And it turned out that during the same period of time in the cold they already spent 289 calories.That is, the cold increased its potential to burn fat cells.
This does not mean that those who wish to lose weight need to live in the refrigerator.But not being afraid of low temperatures, it will not hurt.
Fruits are possible and necessary
Fruit disputes have gone through years.But public health researchers finally ended "and".For a quarter of a century, they observed 125 thousand people from 27 to 65 years old and came to the conclusion: the more people consume fruits and berries, the more difficult they will be.
Products such as grapes and berries (especially red and purple) contain a lot of healthy vitamins, minerals and antioxidants, particularly flavonoids and resveratrol.
She advises fruits and berries to replace high rating candy, but not get involved in grapes, because it is too sweet.
More sport does not mean better
After a certain amount of physical effort, a person reaches the "plateau" phase, where he almost stop burn calories.
In a nutshell, take the exercises for half an hour and get all the benefits, and two percent more of the benefits is not worth training for them for another two hours.
The moderate mode of 5-15 minutes is equally good, if not better than spending an hour in the gym.
If you climb the steps or even simply stand, and do not feel with the phone in your hands, this will also be a moderate useful movement.
How to contain the result?
5000 volunteers who could lose weight in 14-136 kilograms and save this result for a year or more.
- 78% of them had breakfast daily
- 75% weighed at least once a week
- 62% spent less than 10 hours a week in front of the TV
- 90% slightly trained one hour a day
Once again, we observe that strict monodits, which implies a strong reduction in the power of calories and the use of minimum portions of products damage the work of metabolism.Although such diets can be effective for short -term weight loss, the discarded weight is often returned.To get rid of excess weight forever, it is necessary to adhere to adequate nutrition constantly.