Anatoly Nevzorov
This article is written for people, for whatever reasons, lost control of his weight. I do not mean those who follow every gram and falls into despair, seeing an extra crease on the abdomen or those whose body mass index only slightly higher than of the rules. No, I appeal to people who really suffer and feel a physical disability is no longer only look at his reflection. It was so myself, quite recently.For residents of developed countries die of hunger long ago lost its relevance, but the cases of deaths related to obesity is becoming every year only more. Possibility to buy a relatively small fee, high energy products and satisfy their desire to physiological causes of food addiction, metabolism, increases weight, decreases motor activity, immunity, proliferate and progress of disease and death, in the relatively young age, from one of the sores to become a reality ... All these horrors are certainly known to you in varying degrees, part of the problems associated with overweight may have worried about you and your family.
Science suggests that 90% of our health depends on us, and only 10% - from doctors and the state of medicine. In this case, according to statistics, only about 20% of people can lose weight on their own, highly recommend to get to their number, for any medical intervention should be considered as an extreme measure to save the lives of the damage to health. In practice, to get quality treatment for a reasonable price is almost impossible. In the fight against obesity, you soon come across a very profitable business, delivered to the stream than literate individual approach of a qualified professional. So let's try to get out of the trap set up by modern civilization, together. This was done to me, this can be done to you!
Many friends, relatives, and even mere acquaintances, seeing drastic change in my appearance, still stop me "in the middle of the street" and showed his surprise and interest to inquire how I managed to get rid of excess weight. What kind of technique, or what a miracle diet has helped me or the secret lies in a complex of special exercises? Some secretly asked, I do not ill if I was a terrible disease? Wanting to know "the truth" was surprisingly large. Tell everyone, individually and in detail, not in my power, so I decided to systematize the accumulated and, most importantly, verified by a knowledge of this article. And now everyone can see the "big secret" about my "miraculous" transformation. But I hasten to warn - you do not find secret recipe or description of a new top-secret slimming. I'll tell you how to do it, but you'll need a great desire, not its appearance. I recall a conversation with a lady that had long lamented on the extra kilos, but when I asked if she could abandon a high-calorie food turned out that she only eats it, and feel hungry does not want. Alas, these people I can not help ...
Anyone who wants to change themselves, must clearly understand that our appearance - a mirror of attitudes and lifestyles have changed and it was them, but a reflection of change itself. You have to understand that living the old life, can not become someone else. All of this, I had heard or read it myself, but realized only beginning to seriously address its problem.
When I asked what was the most difficult and easiest to combat excess weight, I answer: "Change yourself." If you're not ready for such a step, put on an endless day, even the idea to lose weight, hope for another miracle drug (it once, perhaps, will) try to console myself that people living with obesity, a lot .. . I am well aware of such thoughts and feelings, I spent much time in the power of self-deception, knowing that obesity is a chain of events necessarily following one after another: an unattractive appearance, handicap in mobility, decrease of immunity, chronic diseases, the threat to life and death. Alas, by itself did not get back to normal and did not dare, so I sincerely want to help you right now, not after a stroke, heart attack or diabetes. Do not wait for "when the bite roasted cock! All you need is a great desire, family support, this article and a couple of weights.
High-sounding phrases about the national problem of obesity, not "sucked from the finger." Special clinics, expensive operation, miraculous diet, advertising these services on the Internet is just intrusive. I did not just fall for "a proven way" and at various times tried to yourself acupuncture, doroguschy miracle drug exempting from the body fat, herbal tea, individual analysis of blood group, vegetarianism, diet and never-ending pile number of recommendations of any kind. I can not say that none of the above I did not help, but the end result, I have not succeeded.
My weight has steadily grown from year to year. I bought a lot of diseases caused by just overweight, and the list of drugs taken continuously or during the exacerbation, was even more. On the horizon loomed grim specter of costly and dangerous to the health surgery. More new stuff, bought just yesterday and still qualified for the socks, become small too fast. Buying clothes in general has become a serious problem. Whereas previously I could not find cheap and qualitative things under his volume, the last time to buy something, even closing his eyes to the quality and price, it became virtually impossible. Scales, for the most part, designed for a man's weight to 150 kg, I no longer fit. I had to look long and on occasion to buy a Swiss electronics with a maximum value of 180 kg. This purchase was the most successful value for money for many years of struggle against excess weight and a strong psychological factor on the road to recovery. I think that precision electronic scales - this is the thing, without which it would be difficult to control their condition, especially in the first stage. It is desirable and a small but precise kitchen scales for products.
How I came to such a life? At first glance, everything is simple, the day I was sitting in front of the monitor at work, in the evening just sitting here, but on the couch and watching television, in addition, compulsory breakfast, a solid lunch, a hearty dinner and even to sleep for something. Nuts, seeds, chips, etc. between meals became mandatory extension. Man, like any biochemical machine, must expend energy just as much as it receives in the form of food. In the case of imbalance or depletion starts or obese. I am well aware that food intake is much more than I need. But how much? Thoroughly by counting all energy costs and the proceeds were received terrible figures colossal imbalance. Understanding the causes largely determined my strategy to combat obesity.
Not very much relying on the known data on the consumption of calories an average person, I bought pulsometer with kardiodatchikom, fixed on the chest and function of counting calories. In spite of all efforts to refute the figures presented in the tables, I could not. Even excessive mobility during working hours (walking through the corridors of the shell casing, etc.), the so-called "morning exercises and walking tour before going to bed only brought me to the value of 2000 kcal, according to testimony and Heart Rate Monitors, plus about 300 - 500 calories at night, while the body uses to restore power during sleep. Total 2300 - 2500 kcal / day and is given at that time reached 170 kg of weight, the movement which will require increasing energy costs. Can a day to be on his feet, fuss, excessively tired, but at the same time spend no more than 3000 calories. It became clear that the human body is extremely economical energy consumption for the movement and its own needs, especially if you give him and let him short, but regular "smoking breaks" during which it consumes extremely small, but perfectly restores blood glucose in the muscles. To force the body to spend a lot of energy, and from fat stores, requires a very intensive load. Let it be not so long, but thorough. In order to spend about 500 calories while sitting at the monitor, take about 5-6 hours, and vigorously upstairs apartment building is enough for 30-40 minutes. Again, only the intensity of the load makes the body break down fat and is the most natural way for humans to reduce it. The total fasting as well leads to the use of fat reserves, but it is less harmless, weighed down by a number of effects, although for a short time effective way.
What should be the intensity of the load? There are tables and formulas by which one can calculate the number of calories expended in relation to the number of heart beats per minute, taking into account your weight, age and sex, but I will not overburden you with long calculations, the more that my article does not pretend to scientific work, Yes and electronic Heart Rate Monitors are not everyone, but try to describe as simple as possible.
The most effective and in most cases, safe treatment for the heart is the load at which you are able to breathe only nose. When during a workout, you can keep the conversation going, for example by phone - hence, the load is not sufficient and should be added, if you want even if every other time I inhale for breath - should be slightly lower intensity. During the sessions on the forehead and upper body appear not just light sweat, and sweating. Unfortunately, people suffering from several diseases, especially heart, intense workload is contraindicated, and the rest of the unusual for the established way of life intensified training may be harmful. Do not try to get the result immediately, the next day or even a week later, it will not, for the first two - three weeks of burnt fat easily replaced by water. Listen to your body, increase the load gradually. In short, without fanaticism and show it in the regular classes. Let not very serious, but the daily load of times more effective 1-2 lessons per week ending faint and dizzy. From studies on air refuse only when fully weathertight. Buy waterproof shoes and a jacket to replace the conventional. Try to plan your workload so that they ended closer to home, lest pereohladit body in the cold season.
So what exactly is better to do? What is the best to load your body? Below I present a table of consumption calories per hour depending on body weight and type of physical activity.
|
Form of daily activities, exercise /
body weight in kilograms. |
70 |
80 |
90 |
100 |
110 |
120 |
130 |
140 |
150 |
|
In examples
... |
|
|
|
|
|
|
|
|
|
|
Lying awake |
77 |
87 |
97 |
110 |
123 |
139 |
156 |
176 |
198 |
|
A gentle warm-dusting |
80 |
90 |
101 |
114 |
128 |
144 |
162 |
182 |
205 |
|
Hand sewing, reading aloud |
110 |
124 |
139 |
157 |
176 |
198 |
223 |
251 |
282 |
|
Trying on clothes |
120 |
135 |
152 |
171 |
192 |
216 |
243 |
274 |
308 |
|
Bed linen |
130 |
146 |
165 |
185 |
208 |
234 |
264 |
296 |
334 |
|
Washing-up |
140 |
158 |
177 |
199 |
224 |
252 |
284 |
319 |
359 |
|
Ironing |
145 |
163 |
184 |
206 |
232 |
261 |
294 |
331 |
372 |
|
Gymnastic exercises |
150 |
169 |
190 |
214 |
240 |
270 |
304 |
342 |
385 |
|
Now, seriously ... |
|
|
|
|
|
|
|
|
|
|
Mountaineering |
453 |
510 |
573 |
645 |
726 |
816 |
918 |
1 033 |
1 162 |
|
Badminton (in an intense pace) |
485 |
546 |
614 |
691 |
777 |
874 |
983 |
1 106 |
1 244 |
|
Badminton (at moderate pace) |
255 |
287 |
323 |
363 |
408 |
460 |
517 |
582 |
654 |
|
Basketball |
380 |
428 |
481 |
541 |
609 |
685 |
770 |
867 |
975 |
|
Running (8 km / h) |
485 |
546 |
614 |
691 |
777 |
874 |
983 |
1 106 |
1 244 |
|
Running (16 km / h) |
750 |
844 |
949 |
1 068 |
1 201 |
1 352 |
1 520 |
1 711 |
1 924 |
|
Running up and down the stairs |
540 |
608 |
683 |
769 |
865 |
973 |
1 095 |
1 232 |
1 386 |
|
Race up the stairs |
900 |
1 013 |
1 139 |
1 281 |
1 442 |
1 622 |
1 825 |
2 053 |
2 309 |
|
Cross-country race |
600 |
675 |
759 |
854 |
961 |
1 081 |
1 216 |
1 368 |
1 539 |
|
Water polo |
600 |
675 |
759 |
854 |
961 |
1 081 |
1 216 |
1 368 |
1 539 |
|
Water-skis |
355 |
399 |
449 |
505 |
569 |
640 |
720 |
810 |
911 |
|
Volleyball |
255 |
287 |
323 |
363 |
408 |
460 |
517 |
582 |
654 |
|
Handball |
485 |
546 |
614 |
691 |
777 |
874 |
983 |
1 106 |
1 244 |
|
Rowing (4 km / h) |
210 |
236 |
266 |
299 |
336 |
378 |
426 |
479 |
539 |
|
Canoeing (4 km / h) |
185 |
208 |
234 |
263 |
296 |
333 |
375 |
422 |
475 |
|
Horseback riding |
255 |
287 |
323 |
363 |
408 |
460 |
517 |
582 |
654 |
|
Cycling (15 km / h) |
320 |
360 |
405 |
456 |
513 |
577 |
649 |
730 |
821 |
|
Cycling (20 km / h) |
540 |
608 |
683 |
769 |
865 |
973 |
1 095 |
1 232 |
1 386 |
|
Cycling (10 km / h) |
185 |
208 |
234 |
263 |
296 |
333 |
375 |
422 |
475 |
|
Gymnastics (light) |
240 |
270 |
304 |
342 |
384 |
432 |
487 |
547 |
616 |
|
Gymnastics (energetic) |
455 |
512 |
576 |
648 |
729 |
820 |
922 |
1 038 |
1 167 |
|
Table Tennis (singles) |
315 |
354 |
399 |
449 |
505 |
568 |
639 |
718 |
808 |
|
Table Tennis (doubles) |
205 |
231 |
259 |
292 |
328 |
369 |
416 |
468 |
526 |
|
Hiking (3,2 km / h) |
150 |
169 |
190 |
214 |
240 |
270 |
304 |
342 |
385 |
|
Hiking (4 km / h) |
235 |
264 |
297 |
335 |
376 |
423 |
476 |
536 |
603 |
|
Swimming (0,4 km / h) |
210 |
236 |
266 |
299 |
336 |
378 |
426 |
479 |
539 |
|
Swimming (2,4 km / h) |
460 |
518 |
582 |
655 |
737 |
829 |
933 |
1 049 |
1 180 |
|
Swimming fast crawl |
570 |
641 |
721 |
812 |
913 |
1 027 |
1 156 |
1 300 |
1 462 |
|
Jumping rope |
540 |
608 |
683 |
769 |
865 |
973 |
1 095 |
1 232 |
1 386 |
|
Strength Training for trainers |
520 |
585 |
658 |
740 |
833 |
937 |
1 054 |
1 186 |
1 334 |
|
Speed-skating |
770 |
866 |
975 |
1 096 |
1 233 |
1 388 |
1 561 |
1 756 |
1 976 |
|
Downhill Skiing |
270 |
304 |
342 |
384 |
432 |
487 |
547 |
616 |
693 |
|
Pedestrianism |
416 |
468 |
527 |
592 |
666 |
750 |
843 |
949 |
1 067 |
|
Dancing to the rhythm of disco |
400 |
450 |
506 |
570 |
641 |
721 |
811 |
912 |
1 026 |
|
Dances of high intensity |
485 |
546 |
614 |
691 |
777 |
874 |
983 |
1 106 |
1 244 |
|
Fencing |
210 |
236 |
266 |
299 |
336 |
378 |
426 |
479 |
539 |
|
Football |
450 |
506 |
570 |
641 |
721 |
811 |
912 |
1 026 |
1 155 |
|
Walking (4 km / h) |
180 |
203 |
228 |
256 |
288 |
324 |
365 |
411 |
462 |
|
Walking (6 km / h) |
270 |
304 |
342 |
384 |
432 |
487 |
547 |
616 |
693 |
|
Ski running |
485 |
546 |
614 |
691 |
777 |
874 |
983 |
1 106 |
1 244 |
|
Field hockey |
490 |
551 |
620 |
698 |
785 |
883 |
993 |
1 118 |
1 257 |
This is a very average data, without regard to age and sex, showing only the major trends of consumption of calories. Obviously, you can roll over in bed to infinity, and running up the stairs for an hour with a weight of 150 kg would not cause the daily calorie consumption, and a heart attack deaths. Therefore, the load should be chosen based on your physical abilities, preferences, inclinations, but not less than 500 calories per hour for 30-40 minutes.
Any load in the water is very effective, but if it is next to swimming pool. One of the friends already went to the gym - you can do power view. Near home park - run a great solution, but the shock loads on the joints, with significant weight can hurt, personally I have escalated heel spurs, and race had to be replaced very intense walking. On success, in my possession was a mountain, or rather the road with an average gradient of 12-13%, leading to the country sites. A giant ramp length of about 2 kilometers from the different angles of ascent was a very serious exercise equipment in the open.
At first, I was raised only halfway, making 2-3 stops to catch his breath, now I almost ran the entire distance. Total time spent 35-40 minutes (less deal - not effectively, no longer allows the general timetable for life), but burned on this "projectile" 500-600 calories a day was enough for smooth weight loss.
On the weekends, instead of fatty kebabs with bread and beer extra trip on a bicycle at least 20 km. That's minus 800 - 1000 kcal per piggy bank for success.
Many experts recommend a morning workout, but the prospect of getting up an hour earlier than usual, running up the hill, take a shower with wet hair and go to work I was not immediately inspired, and I quietly moved the classes in the evening. Moreover, the closer to sleep is exercise, the faster I fall asleep and sleep tight. So out of the house after 21.00 was common practice. In traffic virtually ceases, and smaller dogs are barking from behind a fence.
Daily burn 500-600 calories a result of one intensive sessions lasting 30-40 minutes with proper nutrition is sufficient to reduce the total mass of 3 to 5% monthly. Weight loss in the range of 3-5% was the most effective. If for 1 month you will lose less than 3% by weight, it indicates that the organism only rarely involves the function of the absorption of fat reserves, which is not very good for the body and the cause of the struggle with weight. It is desirable that the mode of using the reserves was to the body of a certain standard for the period of getting rid of surplus. Weight loss of more than 5% per month is not very good. Oddly, but fat, especially the one that formed over many years, contains toxins that the body could not digest or withdraw, leaving the issue "for later". The intense absorption of these "stocks" dangerous. Too rapid loss of weight will lead to sagging skin where fat has been particularly large.
Unfortunately, only some exercises to overcome overweight do not succeed ... A striking example of this - the fighters "Sumo", polls obese varying degrees in the daily exertion of 6 - 8 hours. The second compulsory component in the struggle for health is - proper nutrition. Alas, the food - is a drug, from which a person may not withdraw until the end of his life. Imagine a patient suffering from alcoholism, with the obligatory three times a day intake of vodka. We will contact you about the same situation. Therefore, we need to understand that there are, how often and in what quantities. If you have the understanding of these three points, you can eat delicious, varied and with maximum benefit to the organism. You do not need ready-made diet designed for a certain average person without taking into account the realities of our daily lives, and the rejection of certain products will not look as an infringement, and limitation of others will be more informed. Diets are useless in the fight against obesity, but proper nutrition should be the norm in the rest of his life.
The last 50, but according to some 100 thousand years man lived from hand to mouth, eating is not the case today. Many things that seem commonplace today, is not acceptable from the standpoint of the organism, to create and adapt to life on our planet for so long. A number of products became available only in the last few hundred years, and some even less, and they became almost the foundation of our food. A striking example - sugar. He is known to mankind over 2000 years, but its commercial production began only 200 years ago, and he became widely available and less. Even moderate consumption of sugar, which has become a necessary component for other products, which threatens diabetes and atherosclerosis, especially in old age. The digestive system of our body is unable to properly process this and many other products. Almost all of them - the generation of modern civilization. I will not list them thoroughly, you can define, for example, could I eat people 50,000 years ago, ketchup, ice cream, yogurt, etc.?
Dairy - a topic for another article. Cow's milk is for calves, and then in the first months of their lives, why someone decided that it would be useful to people of any age I do not understand. If a nursing infant formula feeding is necessary, then as an emergency measure and substitute more appropriate surrogate mare, or even a dog's milk, but does not cow or goat. Useful properties of cow's milk is undeniable, but not for the man especially in mature or old age. In nature, nobody, except a person does not eat other people's milk.
Food additives designed to keep food as long as possible in an attractive form as identified on the packaging as E *** or their new group E **** - it for the most part weakly poisons. Even in ordinary salt is present additive E536-537 - potassium ferrocyanide. No, not that terrible cyanide, known by detectives, but prussic acid under certain conditions of this stuff turns out ... Take a look at the composition of meat and confectionery, ice cream, soft drinks, in some cases, the number of food additives exceeds the number of key components, had a case when I counted 11 pieces. Regularly use these products and believe that everything will be - more than naive. Idle talk, that the water and even air long polluted and all those "E-shki" perfectly safe, circulating among the people, unaware of what they are dealing with. Modern technologies have penetrated too deeply into our lives and the food industry, but is this always good and justified? Relatively long been used E330 - is citric acid, it is dangerous only in large quantities. But the effect of certain additives are not fully understood, they seem safe and approved for use ... You want to take the risk? Personally, I almost abandoned the use of products with food additives and has not regretted. We strongly recommend that you do so, and as a priority, emergency measures.
Coming out of the modern store and not buying any product containing dietary supplements, you are very surprised, how empty your grocery shopping. So what is? At your disposal are vegetables, fruits, fish, meat and cereals. Unfortunately these products are far from what our ancestors ate, but exclude absolutely everything possible, as well as grow all on its six hundred parts. Let's be realistic and try to minimize risks, and benefits to the maximum.
The most natural for humans are vegetables (mainly root crops) and fruit (preferably without exotics), of course mushrooms, but their nutritional value in relation to the cost is very low. All kinds of nuts and seeds, but they are so high in calories, that their allowable daily amount of you just seem ridiculous.
With regard to eating meat, there are many conflicting opinions, written many articles and there is no consensus. So I will share their own experiences and express their recommendations. As one of the measures to reduce the weight I've tried vegetarianism - a complete rejection of the meat for 11 months did not give any tangible effect. The human body, lacking in plant foods, for thousands of years has adapted to the consumption of meat, but it is adapted. Meat is not a natural food initially, we just eat it too long, and retrain themselves, I'm afraid it is too late ...
Undoubted advantage in the fight against obesity is the fact that the meat practically no carbohydrates. But to reduce the consumption volume and a more differentiated approach to quality - is necessary. I used to eat ham sandwiches for breakfast, half a chicken for dinner and some chops for dinner. A total of more than one kilogram of meat per day. This is unacceptable! Now I use the meat only 1 time per day (at dinner or during dinner) and not more than 250-300 grams. And it is very lean meat, especially beef. Even fat chicks can be "degrease" baking in special containers on the grid with a tray.
I do not accidentally put the cereal in the last place. According to the number of calories they are comparable to meat, and, indeed, are rather empty for the body food. Cereals do not give a long sense of saturation, but it is difficult to processed carbohydrates in them too much. I recommend to exclude them from the number of side dishes and cook only when a want is some cereal in a separate dish.
I have to disappoint fans of semi-finished and eateries of all kinds, if you want to eat tasty, varied and with health benefits - will have to prepare yourself. In the industrial consumer health nursing is in last place and in fact reduced to the slogan: "Only once have not been poisoned!"
For those who have not yet cast read the article, there is good news - to achieve your healthy weight, you can rarely afford pasta (unleavened bread, pasta, biscuits), dairy products (milk, cheese, cottage cheese) and egg , oil, honey, chocolate, etc.
Incidentally, there is a healthy body weight? For each person it is different, so calculate body mass index (BMI). What to learn it, you need to weight in kilograms divided by the square of height in meters. For example, if your weight is 110 kg and height 175 cm, then BMI = 110 / (1.75 * 1.75) = 35.9, and judging by the panel below - a classic case of obesity.
The average values of BMI (excluding age and sex):
|
Less than 15 |
Acute shortage of weight or dystrophy. |
|
15 to 20 |
Lack of weight. |
|
20 to 25 |
Normal weight. |
|
25 to 30 |
Overweight. |
|
Over 30 |
Strong excess weight or obesity. |
My highest index was 57, but I won this figure, with no special drugs and violent exercise, and you, if you really want, can do the same. Home - methodically and understanding of the need for change in his attitude to life and nutrition.
BMI - a very relative measure, as the temperature outside, if the thermometer reads -20 or 40 - that is no reason to panic, just need to dress appropriately. BMI is probably a reference to which should be pursued.
I hope you have calculated your BMI and you know how many extra pounds accumulated and to burn workouts and dietary restrictions.
Our ancestors, wandering from one fruit tree to another, and could not provide that the order of picking a tree yesterday, woke up to find it a lot of food. In the best case to the middle of the day managed to eat at least something, and only in the evening the hunters returned, and the benefit, if the prey. About any food after dark and not have to think, most would not have eaten. And so many, many thousands of years.
Modern man eats as he wants and when he wants. This is certainly good, but unnatural. Therefore, as an experiment, I just refused to eat for breakfast and after dinner. Stereotype - "Breakfast - is the most important meal" fell with unexpected ease. Harder turned out to evening meetings. Biscuits before bedtime were almost a tradition, but this was abandoned. Two meals easier counting calories received and their respective control uptake. For lunch, I completely abandoned the catering and take with a fruit, sometimes baked potatoes, carrots and beets. Even if you eat about a kilo of apples, you will get less than 500 calories. And the entire 1500 calories you can eat for dinner, it's 300 or even 500 grams of meat, a jar of green peas and something else. Personally, I ate his fill so many more than enough. Moreover, the long break between meals makes the stomach to contract and for gaining a sense of satiety needed less and less.
The best dinner - a meat and vegetables. The meat is not too rich in calories, but gives satiety (it's a good load of the digestive tract). Vegetables, low-calorie, but filling the stomach, protecting it from overeating. Lunch from fruits and vegetables - an excellent solution. It is true that some fruits are approaching the caloric content of fish and even surpass it, but this should not scare you, it is not important to move from quantity.
Table calorie staple foods in Microsoft Word format can be found at the end. Download and print it, it should replace a cookbook, and is always in the kitchen. At first glance shows that most vegetables and fruits the least calorific group. Is it better to eat a kilo of apples and a half kilograms of Mandarin or 100 grams and 100 grams of halva cake - you decide in any case, it is half of the daily norm.
You probably heard about good and bad carbohydrates. I do not want to complicate the already difficult lives of extra information about the mono and polysaccharides, wishing to get deeper will find a wealth of information. Personally, I stick to very rough, but simple and mostly true principle: carbohydrates in vegetables and fruit - this is a good source of energy for the nervous system and brain, all the rest - excess calories, postponed by the body into fat. Exclude from the diet products that do not belong to fruits and vegetables contain more than 20% carbohydrates. A striking example of sugar, on the record-calorie - vegetable oil (almost 900 calories), it is only a 370 calories, almost like pork, but some carbohydrates - 99%. This is a shock to the pancreas, and do not be surprised then why is it not working, condemning people to the artificial insulin before the end of life ...
Number of food cooking measure weights. From experience I say that is enough to weigh 2-3 times something, and you will roughly know what should be serving the next time "with the eye. To do accurate measurements and calculations to a few calories does not make sense. Scales and calculator needed in the first stage, with time you learn to identify the number of calories in any dish, even with lots of components, such as borscht, or the well-known salad "Olivier" without weights, once meticulously folded the calories of all components and a couple of times weighed his portion .
To get rid of excess weight, stick to recommend 1800 - 2000 calories a day. It is within these limits, you can keep the mass loss in the corridor of 3-5% per month. Start by calculating how much you eat for one day, myself in anything not limiting. If the resulting value exceeds 4000, then it must be split in half and the first couple of months to adhere to that figure, and then, gradually, to enter the 1800 - 2000 kcal / day.
Two days a week I'm doing "discharge" or "hungry". In fact, I do not eat exactly day. It sounds somewhat daunting, but actually I have to give up only on the dinner, reducing the daily intake to 1300-1500 calories. After dinner, I normally do not eat, do not eat breakfast the next day and not have dinner. Sup full, as are evenly day by the end of yesterday's dinner. I drink only water, warm if possible, no juice, tea, coffee, etc. Appetite in the evening, of course, the "wolf", but the testimony of weights on the next morning is always encouraging.
Do not worry, if losing weight would be suspended, and a week you will drop in less than a day. It was noted that the process of fat absorption is wave-like nature and I have there have been times when for no apparent reason weight is not only not declining, but also slightly increases.
So, one year I lost over 70 kg! This is the weight of an average person, which I wore day and night on their shoulders. Take in each hand for 10 or 15 pounds, and you will understand how positive emotions I experience gained from the ease and freedom. This is my current weight is still far from the norm.
Not more than 1800-2000 calories per day in the form of any products, affordable and relevant to your habits.
At least 500-600 calories in one intense, mandatory training and daily at any convenient time for you.
The two "hungry" days a week, virtually all as usual, but without dinner.
And losing weight in a safe corridor for the health of 3-5% per month, I guarantee!
All that is necessary - the desire to change themselves. You can! You are sure to become lighter, more flexible, agile, and live life not fully human, but really full life. Retrieved on yourself!
If you have any questions, suggestions or email me at: ne@au.ru.
|
|
|
In
conclusion I wish to express my gratitude to my wife, Natasha. These
two pictures a good example of its assistance and support.
