Whatever happens on planet earth, including wars and climate waste, the topic of the struggle with additional pounds remains relevant.
Bad news: Despite the fact that the world doctors are alarming due to an obesity epidemic, a magical tablet that people helped quickly and safely will still not be invented.
Good news: There are methods to get rid of excess weight in which science is really safe.
Let's try to find out what kind of methods they are and how realistic their use is in the life of an ordinary person.
Forget the Body Mass Index
The notorious Body Mass Index (BMI) can be higher than the norm even with a person who does not suffer from obesity.
This is because the muscles are more difficult than adipose tissue.At the same time, fatty tissue has a larger volume.Therefore, you can lose weight "in centimeters", but you can see disappointing numbers on the scales.
The bioimedance analysis (BIA) is much more informative that diagnoses the composition of the human body.This happens with an electrical signal, since different types of tissues in our body have a different impedance, i.e. resistance.
Special scales that can honestly say how many percent of the fat you have can have at home.However, consult a doctor if you have a pacemaker or other electronic devices.
The diet must be balanced
30% proteins (lean meat, fish, eggs, dairy products, tofu, legumes) and fats (olive oil, nuts, avocados) and 40% carbohydrates (rice, potatoes, bread, grain) - it is a precise ratio.
This is a medical advice at a research institute.According to his observations, it is such a diet that enables people to lose weight and keep the result for at least six months.
But he does not recommend popular diets with low carbohydrate.Studies show that these diets can damage digestion.
Eat from small plates of contrasting color
Scientists calculated that a person can reduce the daily calorie intake by an average of 527 if they replace large plates with smaller replacement boards.
The desire to eat everything that is on the plate "so as not to throw away" is very difficult to resist, so we often eat too much.
At the same time, scientists advise not to take too small plates so as not to run according to the addition.
It is also desirable that the color of the record contrasts with the bowl.For example, rice or paste is better to eat from dark plates.
And the studies are also slowly said under calm jazz and soft light, one person tends to eat less than under classic rock and under bright fluorescence lamps.
Drink water
Somewhere half an hour before eating it is worth drinking.There is no direct need to use a large amount of water.You have to drink if you want this, but you cannot ignore the thirst.Water has no special properties.However, there is a study that has shown that the consumption of 0.5 liters helps water before each meal to reduce the weight of 44% more efficiently.
First, because the body often confuses hunger with thirst.
Second, studies have shown that a person who drinks more water, increases energy in peace, i.e. they also burn more calories under physical activities.
If this water is also cold, additional calories are heated.
Slowly chew
Surveys of men and women with middle -aged women carried out by researchers from a medical faculty showed: "Fast plugs" tend to gain weight over the years.
It is worth noting that scientists were dependent on changes in the above -mentioned BMI test subjects from the age of 20 and thus compared how quickly these people had to eat.However, the correlation turned out to be obvious - both in men and women.
sleep well
The lack of sleep forces a person who wants harmful food much more.This is the legacy of our distant ancestors.
The lack of sleep "wakes up" the primitive instinct in us: to eat something very fat and calorie -rich food as soon as possible, because then there may be no food at all.
"Our brain did not develop as quickly as the selection of products that are available," she says.
Markle = lose weight
The thermogenesis is when the body warms up and calories burn, explains the professor.In addition, the so -called brown or brown fat 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 volunteers who were in warm rooms.
Six weeks later, volunteers from the first group were invited to repeat the experiment.And it turned out that they already spent 289 calories in the cold for the same period.This means that the cold increased their potential for burning fat cells.
This does not mean that those who want to lose weight have to live in the fridge.But don't be afraid of low temperatures - it won't hurt.
Fruits are possible and necessary
Disputes about fruits have passed for years.But the researchers of public health finally ended "and".For a quarter of a century, they watched 125,000 people 27-65 years and came to the conclusion: the more people consume fruits and berries, the more difficult they are.
Products such as grapes and berries (especially red and purple) contain a large amount of healthy vitamins, minerals and antioxidants, especially flavonoids and resveratrol.
She advises fruit and berries to replace high -calories, but not to keep in grapes - because it is too sweet.
More sport doesn't mean better
After a certain physical exertion, a person reaches the "plateau" phase in which they almost stop burning calories.
Simply put, do the exercises for half an hour and get all the advantages, and two more percent of the advantages is not worthwhile to train them for another two hours.
The 5–15-minute type of moderate movement is just as good, if not better than an hour in the gym.
If you climb the stages or just stand and do not sit in your hands by phone, this is also a useful moderate movement.
How do I keep the result?
5000 volunteers who were able to lose weight with 14 to 136 kilograms and to save this result for one year or more.
- 78% of them breakfast daily
- 75% waves at least once a week
- 62% spent less than 10 hours a week in front of the television
- 90% mild one hour a day
Once again, we find that strict monodite, which implies a strong reduction in calorie performance and the use of minimum blows of products, impairs the work of the metabolism.Although such diets can be effective at short notice for weight loss, the weight is often returned.In order to get rid of excess weight forever, it is necessary to constantly stick to the right nutrition.