Finally, Spring! The first warm days have come already! Andwith them, and our desire to look and to feel better, to coats and jackets arenunta thick that we were blinded in ultimeleluni in favor of lighter clothing, more colorful and so in the winter that seemed multasteptate not be over.
Already making plans for the mini-holiday of Easter, May 1st petrecutdin big again, why not admit it ... no bids pentruvacanta summer we are foreign.
However, this past winter has probably put more multsau footprint and less on the figure but also the spirit noastrede state. Physical inactivity and overeating in winter perioadasarbatorilor have said the word, so pecantar climbing or attempting to "enter" and the clothes so much doritedevin synonymous with the most refined techniques of torture.
There is not enough time to reach greutateaideala summer (or as close to it) without the need for drastic diets, flash, which you will starve and physically and mentally exhausted. And nueste not neglected the fact that at the end of such a diet, in the absence of a balanced diet and carefully watched, as opposing the expected rezultatelepot - anterioaracurei return to weight-loss and even some extra pounds.
It sounds too good, huh? Therefore it takes less severe diet instituireaunei but to ensure a decrease ponderalatreptata, no health effects and time effects maiindelungat visible.
But how to calculate the ideal weight so dreams (GI)? Iata2 a ways to find out:
GI = 50 + 0.75 (I-150) + (V-20) / 4 - New York Metropolitan formula Insurance
I-inch height
Age V
For women, the result is multiplied by 0.9.
Obesity is exceeded by 20% GI.
Or: BMI (body mass index) = current weight / I (obezitateaincepe of BMI> 25)
Diet should follow negativity energy balance, so aportulde be lower than calorie consumption, but as much as possible to nuse produce a nutrient imbalance. It recommends a diet aproximativ500 cal. / day less than the person's caloric needs, thereby losing about 2 pounds per month. Seface calorie calculation based on sex, age and physical activity.
The types of training activities based on energy expenditure:
I. light activity (30-35cal./kg/zi): officers, lawyers, doctors, teachers, programmers, architects;
II. Average physical activity (36-40cal./kg/zi): students, merchants, soldiers, workers in light industry;
III. High physical activity (41-45cal./kg/zi) deperformanta some sports, dancing, farming nemecanizate, miners, steel mill;
IV. Exceptional physical activities (> 45cal./kg/zi) perfomantaca sports: marathon, boxing, canoeing, stone, wood cutters.
Thus, knowing the physical activity and its duration may be 24 hours calculacheltuiala energy.
Type of activity energy expenditure Hours
Cal. / min Total cal. / day
Sleep 8h 525 1.1
8h 1.9 930 Professional Activity
Extra-8h 2.1 Activity 1050
Total in 24 hours: 2505 cal. / day
Diet should contain: 1 to 1.5 gr.proteine / kg, 40-45 gr / day lipids from 0.120 to 140 gr / day given especially carbohydrates, vegetables and fruit, fiindasigurat and necessary vitamins. Those who want to "get rid" of more portions kg diet can result 1000cal./zi ago catevasaptamani presented. In a future article you can find several other diets de400, 600, 800cal./zi you can sometimes use (but not too often) in your diet regime. Also I will try to olist the main foods and their caloric intake.
General Recommendations:
- Meal fractionation is required: 4-5/zi;
- Avoid salt abuse;
- Soup does not thicken with flour;
- Prepare the broth-fat sauces and dregeti olingura them with yogurt or lemon;
- You can give the meat to taste with thyme and a little garlic and culamaie salads, vinegar and thyme;
- Can consume plenty of fluids, except sweetened sialcoolice;
- To be more varied menus, so that arrangements can be tinuttimp longer.
Prohibited foods: fatty meats, oily fish (catfish, carp), bacon, fatty meats, cream, dried pulses (peas, beans), bread in large quantities, french fries, sweets and sweet fructelefoarte (stuguri, pears, raisins) , oil seeds (nuts), alcohol.
Foods that can be consumed without restrictions, (ie not in quantity "industrial"): lean meat, fish poor (perch, cod, mackerel), lapteleecremat, desarata cottage cheese, eggs countries, herbs and vegetables (mushrooms, tomatoes, radishes, cabbage, lettuce, spinach, green beans, zucchini), fruit (apple, lemon, cherry, cherries, oranges, tangerines, watermelon), moderate amounts of vegetable oil.
The combination is more effective and healthy diet with exercise: walking (indicated 60-90 min / day), swimming, jogging, aerobics, excursions to the sea and the mountains. Besides the physical effects, rezultatelepsihice I completely neglected. You will feel safe lighter maipline life and you will not feel the need to open the fridge door decum you enter.
Not recommended for large physical effort from the start, sudden darsporadice, followed by muscle soreness, fatigue, increased appetite sisete exaggerated. These "fits of zeal" in the beginning courses of slabiresunt often followed by an attempt to recover the lost calories incel nearest restaurant or terrace.
Obese people and especially those who already have other illnesses datorateobezitatii is better to follow an individualized diet prescribed demedicul specialist. Sometimes hospitalization may be indicated even in specialized oclinica where severasau may establish an association of diet and medical treatment. However nutrebuie obese people forget that these drugs are administered to inlesnirespectarea diet and not to allow abuses of power.
