Diet "Less pound»
This weight loss system, in the strict sense, not a diet - it helps a person to form a new eating behavior.What is the diet minus the pound, which requirements would have to comply with?
Summary of diet
As the name suggests, weekly need to lose about 400 grams (1 pound = 0.45359237 kg).The diet requires you to weigh weekly data processing (respectively, need to be weighed daily).Based on the data, you will adjust caloric intake.With the lack of speed weight loss (ie, if you lost weight less than 400 g) it is necessary to reduce the calorie content, and if it took more than 1 pound - a little boost.In order to control weight was as accurate as possible, it will have to buy electronic scales.You have to be weighed in the morning on an empty stomach (after bowel cleansing).Data is written in the diary.At the end of the week to order them in ascending order - average weight of the past week will be the 4th figure located on the beginning or end of the list.
optimal caloric intake should be calculated individually.We must take into account the factor of physical activity (CFA):
• Low physical activity (PA) - 1
• Average FA - 1.3
• High FA - 1.5
Calculation Formulas for Women:
• 18 - 30 years old: 240 x CFA x(0,062 x current weight + 2,036)
• 31 - 60 years: 240 x CFA x (0.034 x current weight + 3,538)
calculation formulas for men:
• 18 - 30 years old: 240 x CFA x (0.063 x current weight+ 2,896)
• 31 - 60 years: 240 x x CFA (0,484 x current weight + 3,653)
If you calculated the number of calories consumed, the weight will remain at the same level.By reducing this number, you will begin to gradually get rid of excess weight.
Women of childbearing age is recommended to reduce caloric intake by 200 kcal during the first half of the cycle, followed by a return to normal dietary energy.If a woman takes hormonal contraceptives, or came out of childbearing age, to reduce caloric intake by 200 kcal can be throughout the whole month.Men also need to reduce the calorie content on a regular basis (up to achieve the desired result).
During the diet is recommended to strengthen the motor mode.If there are contraindications to sports, you can simply increase the duration of walking (per kilogram thrown must fall 300 meters walking at a slow pace, or 150 m run).
When is the optimal result to lose weight by 2 kg, you should slow down the pace and increase the calorie content.Now you need to reset every week about 200 to achieve the goal should be to eat, keeping the calorie at an optimal level.If the result of the weight maintenance phase varies side or the other, should be adjusted caloric intake by about 100 calories.
diet allows you to reset a pound of weight per week, should be balanced in composition.Every day you need to drink 1.5-2 liters of fluid (caloric beverages and broths should be taken into account).At the stage of active weight loss remains a priority for low-fat products.Normal salt should be limited to 5-6 g per day.It is necessary to significantly cut back on the consumption of sweets, muffins, white bread, alcohol, and canned foods.It is permissible to eat bread made from wheat flour and on the basis of whole grains.Salads should be refilled with oil (1 tablespoon per day).
Diet Minus pound attracts freedom of choice - it does not have strict limitations on the range of dishes.Judging by the reviews, this technique provides a stable result of weight loss - weight is maintained at that level.