Summer is a great time when you want to put on a short dress or shorts and go for a walk. Only one thing can interfere - extra pounds on the hips and waist. And of course, you need to get rid of them. All the girls know that preparation for the summer season should begin at the end of winter. So, it's time to review your daily life and make some adjustments. So how to lose weight by summer at home?
First step
This is the most important of all points and the most difficult. The first stage is motivation and goal. Without this, unfortunately, it is difficult to achieve good results. Just starting to eat less or shaking the press a couple of times is not enough to look great. And if a person does not have a goal, then the desire to become slimmer disappears sharply at the sight of some goodies. So, it is best to write down your desire on a piece of paper and hang it in a prominent place. It is very important to indicate how many extra pounds you want to get rid of.
You can think for a long time about how to lose weight by the summer, write goals for yourself, but without motivation it will be just dreams. Decide for yourself why you need it. Without specific motivation, the goal very quickly loses its meaning.
What to choose a diet
Everyone knows that there are a lot of ways to lose weight by the summer, and indeed in at least 5 days. Internet pages are full of vivid pictures with thin waists and a variety of newfangled diets. But are they all safe for human health? What is their meaning? Each of the diets is unique in its own way, but in general they are all aimed at reducing the amount of food consumed. Yes, after starving for a week or two, you can really lose a few extra pounds. The secret lies only in the fact that they are not consumed from fat reserves, as it should be, but from muscles. This leads to a decrease in volume, weight loss, but at the same time brings tremendous harm to the body. In order to learn how to lose weight by summer and what kind of diet you can apply, let us recall how our body works.
Metabolism
Food is vital to every living organism. From it, he receives the energy that is needed for all types of his activities. The main purpose of nutrition is not the satisfaction of taste buds, but still saturation of the body with healthy and vitamin food. The property to release energy from it is called metabolism (metabolism). If disruptions occur in this process, the body begins to quickly gain weight. Normalize metabolism can only proper and balanced nutrition and physical activity. If you are wondering how to lose weight by summer, then most likely your metabolism is impaired. You can restore it by following some rules.
Basic principles of proper nutrition
For the normal functioning of the body, a sufficient amount of vitamins and minerals is necessary. We all know that nutrients are divided into three types: proteins, carbohydrates and fats. Each of them must be present in the diet in a certain percentage.
It is also important to note that “clean products” practically do not exist. So, for example, chicken liver contains 19 g of protein, 6.3 g of fat and 0.5 g of carbohydrates. Almost any product that we take includes all three types of nutrients. But how then are they distinguished?
Fats (lipids) are the most powerful source of energy. With their lack in the body, multiple processes are disturbed. On the other hand, it is fats that make us think about how to lose weight quickly by the summer. Laying on the hips and waist, they cause a feeling of discomfort and self-doubt. It is also interesting that by completely eliminating lipids from the diet, a person can begin to recover even more. The fact is that carbohydrates, which will be discussed later, easily turn into fats and only add extra pounds. So without them it is impossible to imagine proper nutrition. They must be present in your diet. It is also important to note that nutritionists recommend the use of monounsaturated and polyunsaturated lipids, as well as omega-3 fatty acids.
Body building material
Proteins (proteins) - are part of our muscle tissue, so their use is extremely important. Without enough of these nutrients, nails begin to break and hair falls out. In addition, protein is also responsible for skin elasticity. If you begin to lose weight without eating it, your muscles will become flabby and your skin will sag. And this, by the way, is not the best sight. So, the sources of protein are:
- all kinds of meat and fish,
- bean
- dairy products and eggs,
- nuts, seeds.
All protein products are not so much for energy, but for the formation of muscle tissue. If you are wondering how to lose weight by summer at home, then proteins that contain a minimum of fat should be included in the diet.
Simple and complex carbohydrates
But carbohydrates are responsible for the “surge of strength”. This is due to the fact that they are processed in the body into glucose, and that, accordingly, into energy. Carbohydrates are different:
- Simple. Such carbohydrates are also called fast because they instantly raise blood glucose levels. A person feels a surge of strength, vigor, but this does not last long. Such fast energy ends, and a person wants to eat even more. The sources of such nutrients are: baked goods and sweets, fruits and some vegetables.
- Complex carbohydrates provide a feeling of satiety for a longer time. They are considered more useful than simple ones. Complex carbohydrates include cereals and legumes. Also in this category are vegetables such as potatoes, carrots, beets.
Glycemic index
When considering carbohydrates, one cannot but mention this indicator. So, the glycemic index (GI) reflects the body's response to a particular nutrient, in comparison with pure glucose. We already mentioned that, getting into the digestive tract, any product is broken down, and this leads to an increase in the level of glucose in the body. In general, this was important primarily for people who have diabetes, but it was later found out that for those who want to lose weight, this can also be extremely useful.
So, glucose has the highest GI - 100. The glycemic index of all other products is given in comparison with it. If you want to lose weight by 10 kg or more by summer, then you need to exclude foods with high GI from the diet and consume lower.
Calorie Counting
Each product that we eat contains a certain amount of calories. This is what determines how much energy the body will receive from it. If the number of calories is much more than the body needs for life, then all the excess is processed into fat and deposited at the waist. If they are not enough, then fat reserves will begin to be spent, and, accordingly, the weight will decrease. For each organism, the number of calories that must be consumed is individual. It depends: on height, weight, gender, age and physical activity. To calculate this indicator, there are special online calculators. Enter the required data in the fields and click: “calculate”.
So, for a 28-year-old man weighing 80 kilograms and growing 159 cm, 1991 kcal is required for full life support. If he wants to lose weight, then he needs to eat no more than 1592 kcal per day. The last value of 1421 kcal is the minimum. It is not recommended to consume less than this volume, since it will be stressful for the body, and instead of burning fat, it will begin to store it.
Diet
So, we have already found out that in order to lose weight by 10 kilograms or more by the summer, you need to know how many calories to eat per day and in what percentage. At first it may seem that it is very difficult and time-consuming to calculate, but in fact, after two weeks you can do all the calculations in your head. To facilitate you can download a special diary program. In it you need to write only the foods that you eat, and the program itself will perform all the necessary calculations. It is very important, at least at first, to keep a record of what you eat. Each candy and bun must be recorded. You can conduct an experiment. Before starting to lose weight, let it be day “0”, eat as usual and write down everything you ate. At the end of the day, you will see where you need to make adjustments. You will immediately understand what is the reason for gaining excess weight, and you can easily eliminate it.
Drinking mode
We all know that no less than 76% are water, but do we drink it daily? It is the drinking regime that contributes to the weight loss of a person. Nor is age important. How to lose weight by the summer of a teenager or adult? The answer will be one: you need to drink enough fluid. For a losing weight, this is not less than 40 g per kilogram of weight. It turns out a lot? Means, and the weight is big. Do not drink the entire volume at once. Divide the counted amount into equal tricks. Let's say your weight is 84 kilograms. So, you should drink at least three liters and three hundred grams of pure water per day. If you drink the required amount at least every hour, you will master this amount and you won’t even notice. Perhaps initially, you will feel a little swelling. But a week later, your body adapts to this regime, everything will pass, and after that extra kilos will start to leave.
Physical exercise
The amount of calories you consume is completely dependent on your activity. Yes, it’s very difficult to start doing exercises. But when you give at least half an hour every day to exercise, notice that your well-being is improving. Nowadays, there are a huge number of very different trainings. For yourself, you can choose what is right for you. You can start with more passive exercises: exercise, body flex, yoga. Already after a while you will notice that such training is not enough for you - the body wants more.
If you really think about how to lose weight by 20 kg by the summer (the figure is not significant), remember that there is no magic pill or diet. The whole secret of losing weight is willpower, proper diet and a balanced diet.