People gradually begin to emerge from quarantine. For some time, the isolation, the constant stay at home, lack of physical activity are faced with excess weight. Experts Roskoshestvo prepared a number of recommendations that will help you to lose weight.
What to do in the absence of physical exertion?
first and foremost, experts advise you to calculate your body mass index to weight growth. This will allow you to determine whether or not there is a problem extra pounds. The body mass index is calculated by the following formula: weight (in kilograms) divided by his height (in meters) squared.
If you are convinced that you need to lose weight, you should determine the amount of basal metabolism. It shows how much energy the body needs at rest. The formula for calculating the SBI, it is possible to understand how many calories you need to maintain optimal weight factors. Experts Roskoshestvo pay attention to the fact that safe slimming the number of calories consumed should be decreased by 15-30 percent.
Chief freelance nutritionist MoH of Russia Viktor tutelian recommends a reduction of caloric content of your daily diet by 200-300 calories. You should refrain from fatty, sweet and high-calorie food.
nutrition Tips
a Nutritionist and specialist in nutrition Nagima Semchukov gave some advice for a quick and painless arrival of a normal form. According to her, Breakfast should be within the first hour after awakening. Between meals should be observed the time interval 3.5-4 hours. Dinner is 3-4 hours before bedtime.
Specialist advice to remember the “plate rule”. Half of the area of ware needs to take vegetables, a quarter lean protein, another quarter — the slow carbs. From the diet should avoid fast carbs. During the day you should eat at least three servings of vegetables and two servings of fruit.
of Coursebut, it is worth remembering the importance of water during the day to drink my quota. The world health organization believes that per day a person needs to drink 30 milliliters per kilogram of weight. Dietitian Elena Solomatina drew attention to the fact that no diet will not make sense if you do not observe the drinking regime. At the same time to consume the water slowly, not gulp, to pass into the cells.
the dietician told me that the diet should include dairy products, since they contain probiotics and bifidobacteria. They restore the microflora, and the person begins to want to consume healthy foods.
it is Recommended to eat foods rich in fiber. Vegetable soups will be a good companion in the desire to lose weight because they are low in calories.
Physical activity
ideally, a person a day to do about ten thousand steps. Experts say that intense walking helps to reduce weight.
If you wish to get rid of pounds it is worth remembering that to reboot still not worth it. Experts advise to heed the rule is: the faster we lose weight, the harder it is to hold the new mass. Getting rid of the sharp pounds is fraught with health problems.
it is Clear that in terms of the isolation many changed sleep mode. Experts recommend going to bed before midnight, as this affects the hormone production and how much a person eats during the day.
More information about the recommendations of experts can be found on the website of Roskoshestvo. We also remind you that at the weekend on TV channel “Russia 1” opens the project “Test” in which experts help to explore the popular products available in the domestic market.
