Rapid weight loss is not physiological, as metabolic processes may be disturbed, hormonal imbalance may occur.
For weight loss, a hypocaloric balanced diet is recommended.
In order to determine what calorie content your daily diet should have in order to reduce body weight, you need to determine your basal metabolism (these are the calories that the body spends on maintaining life: respiration, blood circulation, etc.)
More precisely (individually for you) this can be done by passing the study - Bioimpedancemetry.
Less accurate is the calculation using the Harris-Benedict formula.
For men, basal metabolic rate = 88.362 + (13.397 x weight in kg) + (4.799 x height in centimeters) - (5.677 x age in years). For women, basal metabolic rate = 447.593 + (9.247 x weight in kg) + (3.098 x height in centimeters) - (4.330 x age in years).
Next, the resulting figure must be multiplied by the coefficient of your physical activity.
With low activity (sedentary lifestyle), the basal metabolism is multiplied by 1.2; Low activity (1-3 workouts per week) - by 1.375; Moderate activity (3-5 workouts per week) - by 1.55; High activity (6-7 workouts per week) - 1.725; Extremely high activity (2 or more workouts per day) - 1.9.
It is recommended to subtract 20% (or about 500 kcal) from the figure obtained, as a result, the caloric content of the diet will be obtained, which must be followed to reduce body weight.
To reduce body weight, 5 meals a day are recommended. Includes: breakfast (within 30-60 minutes after you wake up), 2nd breakfast, lunch, afternoon snack, dinner. The intervals between meals are 2.5-3 hours. Last meal at least 3 hours before bedtime. An hour before bedtime, you can take a glass of kefir, natural yogurt, low-fat or low-fat starter cultures.
Distribution of proteins, fats, carbohydrates by meals:
- breakfast (proteins + carbohydrates)
- lunch (proteins + carbohydrates + fats)
-dinner (proteins + non-starchy carbohydrates)
Culinary processing - boiled, steamed, baked, slow cooker, stewing, grilling without adding oil.
Fatty, fried, salty foods, fast food, foods containing
trans fats (wherever margarine, hydrogenated oils are found)
It is recommended to increase dietary fiber in the diet to 30-40g per day. Contained in bran, bread, whole grain bread, rye, vegetables and fruits.
Instead of sugar, it is recommended to use sweeteners (the most harmless is plant-derived stevioside from the stevia herb).
Physical activity is very important for effective weight loss. You can choose any sport or activity. It is important that he brings you pleasure, and you do not leave him after a while. Physical activity will keep the muscles of the body in good shape, as well as create additional calorie consumption.
Physiological is a decrease in body weight by 500-700 g per week, that is, by 2-3 kg per month. At first, weight loss may go a little faster due to fluid loss.
Remember that the process of irrevocable weight loss begins only when you come to a healthy lifestyle system. Healthy eating is not a diet, but a lifestyle.
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