For a person it's absolutely normal 7-8 hours to be on your feet.

I know for sure that many are concerned about how to balance between the desire to eat another piece and dream of looking like an angel Victoria's Secret.

Today I will tell you about my secrets, the basic provisions in nutrition, which should be adhered to in the world under the name "I grow thin".

Important. What we eat. Clean the fridge, cupboards and mind from sugar, gluten, animal and refined fats, yeast and semi-finished products.

No less important. Drinking water. At 50 kg 1.5 liters of pure water, or water "Sassi", or light herbal tea.

We measure the sizes of portions. Portions should be small, between meals we should feel an easy, but not intrusive feeling of hunger. Immediately after a meal, you can make a mini-test, sit down 10-15 times if the food rolls to the throat - the portion was too large.

Harmony in everything. In order to not lose hair and reason together with kilograms - it is necessary to observe the balance of macronutrients, proteins, fats and carbohydrates. First you need to calculate the daily calorie. To do this, you can use the automatic calculator, and for the excellent students - the formula:.

Calculation of the theoretical rate of basal metabolism (in kcal).

Women:.

18 - 30 years = (0,0621 х real body weight (in kg) + 2,0357) х 240;.

31 - 60 years = (0,0342 х real body weight (in kg) + 3,5377) х 240;.

over 60 years = (0.0377 x real body weight (in kg) + 2.7545) x 240.

Men:.

18 - 30 years = (0,0630 х real body weight (in kg) + 2,8957) х 240;.

31 - 60 years = (0,0484 х real body weight (in kg) + 3,6534) х 240;.

over 60 years = (0,0491 х real body weight (in kg) + 2,4587) х 240.

Calculation of the theoretical total daily energy expenditure by multiplying the previous value by the coefficient of motor activity, which is 1.1 for low physical activity, 1.3 for moderate and 1.5 for high.

From the received sum we subtract from 10 to 20% it and there will be a deficiency of calories at the expense of which we will grow thin. How much to take away - depends on many factors, such as metabolic rate, skin condition, weather dependence and even blood type.

After we calculate the balance of macro- and micronutrients, these indicators are strictly individual and depend on the goals and characteristics of the organism.

Maintain physical activity. This is not only a sport, it is primarily the life energy. We spend more, more calories. Park further, boycott the elevators, do not bend over, but squat, walk fast, even if we are not in a hurry. We go and we go again. For a person it's absolutely normal 7-8 hours to be on your feet. Perhaps, we would remain four-footed, if our ancestors were sitting and lying as much as we.

And last but not least, the regime.

We lay down and wake up always at the same time, we sleep at least seven hours, and preferably eight. We eat only in the allotted time without interceptions and snacks.

We draw a conclusion. We eat only useful food, drink a lot of clean water, observe the balance of BJU, spend more calories than we consume, watch the regime. It's very simple, the result - without extreme and hunger strikes to -5 kg ??per month.

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