Whatever happens on the planet Earth, including wars and climatic collapse, the topic of the fight with extra kilos remains relevant.
Bad news: despite the fact that the doctors of the world are alarming due to an epidemic of obesity, a magical tablet that has helped quickly and safely to lose weight is not yet invented.
Good news: there are methods to get rid of excess weight, in which science is really safe.
We try to understand what kind of methods they are and how realistic their use in the life of a normal person are.
Forget the 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 greater volume.That's why you can lose weight "in centimeters", but see disappointing numbers on the scale.
The analysis of bioimedance (BIA) is much more instructive, 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 stairs that can honestly say how many percent of fat you have, you 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% of proteins (lean meat, fish, eggs, dairy products -caseari, tofu, legumes) and fat (olive oil, nuts, avocado) and 40% of carbohydrates (rice, potatoes, bread, cereals) - is precisely such a relationship that should be retained in every meal.
This is a doctor's advice with a research institute.According to its observations, it is such a diet that allows people to lose weight and maintain the result for at least six months.
But does not recommend popular diets with low carbohydrate.Studies show that these diets can damage digestion.
Eat from small contrasting color dishes
Scientists have calculated that if you replace large plates with smaller ones, a person can reduce the daily calorie intake of an average of 527.
The desire to eat everything on the plate, "not to throw away", it is very difficult to resist, so we often keep too much.
At the same time, scientists advise not to take too small plates, so as not to run after the addition.
It is also desirable that the color of the dish marked with the dish.For example, rice or pasta is better to eat with dark dishes.
And it is also said that the studies, slowly, under quiet jazz and in soft light, a person is inclined to eat less than a classic rock and under light fluorescent lamps.
Water
Somewhere half an hour before eating, it is worth drinking water.It is not necessary to use a large amount of water.You have to drink when you want it, but you can't even ignore thirst.The water has no special properties.However, there is a study that has shown that the consumption of 0.5 liters of water before each meal helps to reduce the weight of 44% more efficiently.
First, because the body often confuses thirst.
Secondly, the studies have shown that, drinking more water, a person increases the energy at rest, that is, it burns more calories even in conditions of physical activity.
If this water is cold too, additional calories are heated.
Chew slowly
The surveys of mid -age men and women conducted by researchers from a medical school showed: "fast plug" have a tendency to increase weight over the years.
It is worth noting that scientists have entrusted the changes in the aforementioned BMI subjects since the age of 20, comparing it with the speed with which these people had the habit of eating.However, the correlation proved obvious, both in men and women.
Sleep well
Lack of sleep forces a person to want much more harmful food.This is the legacy of our distant ancestors.
The lack of sleep "wakes up" the primitive instinct in us: eating something very fat and high level as soon as possible, because then there may not be food at all.
"Our brain has not evolved quickly as the choice of products that have become available," observes.
Markle = losing weight
Thermogenesis is when the body warms up, burns calories, explains the professor.In addition, brown or brown fat so called is activated.
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 hot rooms.
Six weeks later, the volunteers of the first group were invited to repeat the experiment.And it was discovered that for the same period of time in the cold they have already spent 289 calories.That is, the cold has increased their potential for the combustion of fat cells.
This does not mean that those who wish to lose weight must live in the refrigerator.But don't be afraid of low temperatures, it won't hurt.
The fruits are possible and necessary
The disputes on the fruit have passed for years.But public health researchers finally put an end to "E".For a quarter of a century, they observed 125 thousand people of 27-65 years old and have come to the conclusion: the more people consume fruit and berries, the more difficult they are.
Products such as grapes and berries (in particular red and purple) contain a huge amount of healthy vitamins, minerals and antioxidants, in particular flavonoids and resveratrol.
Recommend to fruit and berries to replace high -chicle chicche, but not be involved in the grapes - because it is too sweet.
More sports does not mean better
After a certain amount of physical effort, a person reaches the "plateau" phase, where he almost stops burning calories.
In a nutshell, take the exercises for half an hour and get all the benefits, and two percent more of the benefits are not worth training for the good for another two hours.
The moderate movement mode of 5−15 minutes is equally good, if not better than passing an hour in the gym.
If you climb the steps or even get up and don't sit with your phone in your hand - this will also be a useful moderate movement.
How to retain the result?
5000 volunteers who have been able to lose weight of 14-136 kilograms and save this result for a year or more.
- 78% of them had breakfast every day
- 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 note that the rigorous monodeds, implying a strong reduction in calorie power and the use of minimal portions of products damage the work of the metabolism.Although these diets can be effective for short -term weight loss, the discarded weight is often returned.In order to get rid of excess weight forever, it is necessary to constantly adhere to correct diet.