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Patru pași pentru a începe să slăbească
And now we are not talking about a miraculous diet.
The question of how to lose weight becomes especially relevant before summer. And while there is still time until the coveted time, you should take up your figure now, so as not to look for miraculous recipes for losing weight in one week later.
Alas, it takes more time and, most importantly, more attention to yourself to lose excess weight without harm to your health. Anna Lysenko, a fitness trainer and nutritionist, told about how to lose weight at home.
Step 1: check your health
Before starting any manipulations with food, it is necessary to pass a number of tests. So you will understand the state of your body and its readiness for transformation.
What tests need to be taken before losing weight
TSH – thyroid stimulating hormone of the thyroid gland. This hormone is involved in most metabolic processes, with a lack of it, they slow down, and the body chronically lacks energy. Because of this, symptoms of hypothyroidism occur – weakness, drowsiness, weight gain, decreased hemoglobin and red blood cells, hair loss.
Insulin (the analysis is taken on an empty stomach) shows the likelihood of insulin resistance (prediabetes).
Glucose – its level will show the likelihood of diabetes
Leptin (given on an empty stomach, you can drink water) is a satiety hormone. People with elevated leptin often have excessive appetite and cravings for sweets. This state is corrected by nutrition, exercise, dietary supplements, stress reduction and correction of the daily routine.
Lipidogram (LDL, HDL, VLDL, total cholesterol). This indicates the state of blood vessels and the likelihood of cardiovascular disease.
Ferritin. If the reading is below your weight, then you most likely have iron deficiency anemia. It is necessary to deal with anemia under the guidance of a doctor: restoration of the intestinal mucosa, intake of chelated iron, sometimes droppers are prescribed.
Vitamin D-25 OH. It is a prohormone involved in many metabolic processes in the body. With a deficiency, excess weight is very difficult to leave.
Free testosterone (men only!). A decrease in the indicator interferes with losing excess weight.
The results of your tests should be reviewed by a general practitioner or endocrinologist.
Step 2: remove food waste from your diet
When the issue with the analyzes is resolved, you can start working with your diet. To begin with, it is worth excluding “food waste”. These are all recycled products, as well as those that contain premium white flour and sugar.
What foods to exclude when losing weight
Instant cereals
Sucuri ambalate
Sweet yoghurts
pâine albă
Snacks (chips, croutons, cookies)
Fast food
Step 3: build a weight loss diet
Whole, unprocessed foods should be the foundation of your diet. They can help you reduce body fat and build muscle. And the more dishes based on such products you know, the more varied your diet will be.
What is there for a beautiful figure
Whole, unprocessed foods should be the foundation of your diet.
Meat, fish, poultry (it is better to choose farm products).
Ouă.
Fructe de mare.
Cereals such as buckwheat, brown and red rice, long-cooked oatmeal, quinoa.
Greens and vegetables of all colors of the rainbow.
Healthy fats are animals (in meat, fish, eggs), and coconut oil, avocados, nuts, seeds.
In addition to the composition of the diet, calorie content, the ratio of proteins, fats, carbohydrates and the schedule of meals in time play a very important role. A professionally formulated diet aimed at losing weight should always be in grams for a clear result. It is calculated individually according to certain schemes. This is the job of a nutritionist – a nutritionist. Do not try to calculate it yourself, as you can harm yourself. For example, a lack of animal fats in the diet can lead to interruptions in the menstrual cycle, and an excess of them can lead to a lack of dynamics in fat burning.
Step 4: add cardio workouts
Losing weight is all about reducing body fat, and cardio is the best way to deal with this problem. What is cardio workout? This is a monotonous load that must be performed at an even heart rate. Ideally, cardio at the initial stage of weight loss should take at least 40 minutes, or even an entire hour if you are a lot of excess weight. For such a workout, an ellipse, an exercise bike, a treadmill (but it is better to go uphill on it), a stepper, a ladder trainer or a rowing trainer are suitable. Many people quit cardio because they start to choke on the machine. To prevent this from happening, it is important to monitor the uniformity of your breathing and pulse.