Already 10 000! Congratulations and yourself first, and all of you who joined okoloPP! And of course all of us success in losing weight!
Due to the fact that the number of interested people is growing, there are many questions: how to lose weight started, you can eat and that it is impossible and a lot of other issues that are simply not possible to respond to every detail in the comments or personal messages.
Therefore, I was born this article as a slight generalization, and may even be a reminder novice okoloPPshnikam.
You are determined to lose weight and decided to get down to business right now, without delay? Forward and good luck!
7 highlights for beginners to count calories and lose weight:
1. It is necessary to count calories, which is necessary for you to provide your organism.
The easiest way to do this is by using the online calculator. On the Internet a huge number of them will need to enter your settings: height, age, weight, physical activity.
Know your calories, you can start the process of losing weight, creating a deficit of 15% of calories. It is necessary to maintain and balance BZHU (proteins, fats and carbohydrates).
The norm of carbohydrates per day for weight loss - 40-50% of total calories. Protein - 25-35%. Fat - 25-30%.
For more information about KBZHU link.
Easily cope with calculations KBZHU help app on your phone - calorie counter (a lot of them, one can choose to your liking. I like SIT 30).
2. Established its deficit. Now you need to decide on those products that we remove from the diet in the first place is:
- sugar,
- bakery, confectionery,
- salami, sausages, semi-finished products,
- mayonnaise,
- fast food,
- soda, sugary juices packaged, chips, crackers,
- alcohol.
For more information on products impeding lose weight link.
3. Excluded hazard. Are building their diet of mineral and help to lose weight products.
And this:
- lean meat (chicken, turkey, rabbit, lean beef)
- lean fish,
- various cereals (buckwheat, barley, oatmeal, bulgur)
- milk products (low-fat sour cream, cottage cheese, yogurt, cheese, yogurt)
- all kinds of vegetables,
- fruits and berries.
More details about the products in weight loss helpers link.
4. The basic rule of cooking: braise, boil, bake. Do not fry in butter! Possible nonstick frying pan without oil or use electrical grill.
5. Since the product is identified. We begin to be friends with water.
Just start to drink pure non-carbonated water and the result will not take long. The norm of water a day is considered to be 30 ml per kilogram of body weight.
For more information on the benefits of water link.
6. Start right away to care for their skin, so that it gradually moved up and hung down with weight loss. Scrubs, wraps, massages, contrast showers - all this can be done at home by yourself.
For more information about skin care link.
7. Already the council:
- do not expect instant results, but they do not need you and, believe me. Slow weight loss is always better for the body, he can adapt to the new weight and no longer wants to return everything back. Skin has time to catch up.
- a small deficit of 15% does not introduce you to a fasted state and you slowly get used to a new lifestyle, a new, perhaps food for you. And later, when you get used to it, you can increase the deficit, but do not get carried away. Less than 1200 calories a day is not advised to go down (of course if you do not Thumbelina slightly plumper).
I hope you will appreciate my work and it will help you.
Naturally there are a lot of nuances in which you gradually dismantled!
All success in losing weight!
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I do not pretend to be an expert PP. Just sharing experiences. I "OkoloPP"!