One of the main characters of the movie "The Devil Wears Prada" was ready to lose weight at any cost, not even counting gastritis as a dangerous payment for a thin waist. Girls and women, educated in the philosophy of a healthy life, no longer agree with this. Our goal is to lose weight without compromising health (but possibly - as soon as possible). And it is possible!
Regime is more important than the diet itself
It is equally important for teens and people over 40 to make their daily diet work like clockwork.
Therefore:
- worth eating breakfast, lunch, dinner and even have a snack at the same time (regardless of the day of the week);
- if you do sports, do your workouts on schedule, distributing them throughout the week;
- it is reasonable to check your weight often (but it is one thing to weigh yourself every day, and another - every hour);
Fitness trainers claim that in real life, only one third of people are able to adhere to a strict regimen. So if you lose occasionally, do not get too bad with yourself. Although, of course, there is no need to "go all out".
"Self" power system: effective but not deadly
Not every menu will allow you to lose a regular amount (say, 5 kg per week) right away without harming your health. You will have to choose between an effective but extremely dangerous diet (which includes mono-food and other "strict") and slow but healthy weight loss.
Work efficiently and smoothly:
- special food;
- healthy food (except starchy foods, fried foods, alcohol and mandatory 100% vegetable dinners before 22: 00 - vegetables must be fresh or roasted);
- increasing the frequency of meals with decreasing portions;
- a gradual decrease in daily calorie content - by 300-400 kcal per day, no more.
Important: you should not cut your diet too fast. This is stressful for the body. Our subconscious mind can decide that the time has come to starve and "ignite" the way of the internal economy, starting the "process of impotence" so that the body does not consume fat reserves, and even send any unused calories in reserve, namely on the sides. In this case, a strict diet will do more harm than good (plus psychological embarrassment from the need to "sit" exclusively on dietary dishes, but not always a favorite).
Days of fasting
Nutritionists and even therapists consider kefir, apples, kefir-apples, cottage cheese and so on to be good for the body.
But it is also necessary to download wisely. Make sure thedaily ration is not less than 800-1000 kcal. However, avoid physical activity (which includes homework and sports).
clean water
Proper body water balance is important in any case. Water is responsible for the condition of the skin (which will remain elastic and will not be reduced by weight loss). Water flushes out toxins from the body that are released when fat deposits "melt". It also fills the stomach beneficially, replacing common snacks and protecting against consuming excess calories.
When you lose weight,drink 2 liters of clean clean water every day. But not all at once: distribute portions of water smoothly, using a maximum of one glass. If you start drinking a liter right away, you will stretch your stomach and be exhausted from the constant appetite because an enlarged stomach will be harder to “feed”.
But see for yourself: if the bodies of 9 people gladly accept such frequent drinking, then the body of the 10th person will respond with the appearance ofthe appearance ofedema. This symptom says water consumption should be reduced (and also talk to a therapist who will refer you for a kidney or heart examination). And if you already know about your problems with these organs, both your personal drinking regimen and how to lose weight should be discussed with your doctor.
The rest of the body
You can not lose weight safely by dieting and staying in a bar for three minutes every day, but by regularly denying yourself healthy sleep. Regular lack of sleep, multiplied by a poor diet and constant fatigue from fitness exercises, in a record time will generate stress, chronic fatigue and then hormonal imbalance.
It is advisable to get enough sleep between 10am and 10am so that uninterrupted sleep time is at least 8 hours. During this time, the body at rest produces hormones that help the body break down fats. In addition, a complete overnight break is a guarantee of enjoyment for the whole day (which is especially important when playing sports).
Healthy sleep is also "done":
- walks in the fresh air before bed;
- orthopedic mattress;
- quiet atmosphere before bed;
- a calm emotional background (due to the refusal of favorite foods, women's nerves suffer, so it is important to properly prepare for a diet and use a light sedative).
Physical education, ie sport
Regular fitness or strength training is the most important condition for rapid weight loss without a sharp reduction in calorie intake.
This can be an exercise of any intensity.
Most suitable:
- group workouts in the gym (pilates, yoga, gymnastics);
- walking (but it is better to walk with a pedometer or similar program downloaded to your smartphone - for an adult, the daily walking rate starts from 10 thousand steps);
- running - 2 or 3 runs per week for 20 minutes, at a slow pace;
- daily exercises at home, but not less than 20-30 minutes a day (you can choose a workout for yourself on the Internet, or at least twist a ring and shake a press).
But: if you have not slept enough or do not feel well, give up physical education. Squats or push-ups through force, overcoming a headache or aching muscles, you will only hurt yourself. And if the sports themselves end up with illness, it is better to talk to a doctor - the body warns you of an impending "breakdown".
Massage
It is foolish to hope that this procedure will "break" the deposits of fat in the body.
But if you play sports, massage can help relieve stress on tired muscles. Furthermore, massagespeeds up blood circulation(meaning the body's ability to remove toxins faster).
Contrast showers and "warm" beauty treatments will also be helpful.
Internal Preparation
To lose weight correctly,mentally prepare for it. You do not need to buy a fridge magnet with the inscription "Do not eat, and this is the cow" - such a fun "moto" will cause 5 minutes, and then it will be boring.
it is wiser to take a mild sedative or take a course of medications that strengthen the nervous system and help cope with stress in advance (at least 2 weeks before starting a diet).
These could be:
- light pharmaceutical products (say, vitamins);
- herbal teas (pharmaceutical preparations are so called - "sedative", "anti-stress");
- essential oils (vanilla, tangerine, lavender).
By the way: keeping a food diary can also be called psychological preparation. As long as you stay on your diet, start recording every portion you eat (even snacks), not forgetting meal time. This will help you understand your basic nutritional mistakes, namely the reasons for gaining and maintaining excess weight.
To starve or not. . .
Even after you start a diet, remember:hunger is not a friend but an enemy. Due to constant hunger, you feel stress, tension, risking "breaking down" at the wrong moment. It is best to consider frequent safe snacks by hiding a supply of apples, celery, cucumbers and other low-calorie or even negative foods at home.
You can prepare vegetables for future use (wash, peel, cut, grate or prepare a salad without putting it on and refrigerate in a sealed container). To not darken the apple slices, sprinkle them with lemon juice.
Calculation of Body Mass Index
Sometimes women lose weight violently, without realizing that in fact their weight is within normal limits. The body mass index (BMI) will help you understand if you are overweight and if so, how much you have finished on your own.
BMI is defined by the formula: weight divided by height (in meters) squared.
Example: With height 165 and weight 75 kg, we get 75: (1, 65 * 1, 65) = 27, 54.
It remains to check the result:
- under 19 for an adult - extremely reduced weight;
- 19-24 - you are of normal weight;
- 25-29 - overweight is clearly described;
- 30 and above is a sign of overweight.
These are not the only useful numbers that help you lose weight safely. Doctors and nutritionists also know the rates of "mild" weight loss - 3-4 kg per month. That is, you decide to lose 10 kg, divide your goal by 3 or 4 and you will find that, since the monthly loss of 4 kg does not hit the body, you should not rush, allocating 2. 5 months (10/4)for weight loss.
Good New Habits
- The sharper the dish, the faster the portion is consumed. This means that there will be no complete chewing and rejection of the supplement. So when losing weight it is worth giving up dishes with peppers flavored with mustard and "hell" spices.
- Eating for the family is economical. . . But also very high in calories. As well as continuous stay on the stove with the obligatory removal of a sample from each prepared dish. You can not lose much weight by forcing yourself to chew just a salad of dandelion leaves, but after dinner tossing pieces of bread, leftover kittens and bitten cakes left by children in your mouth. Yes, it is not economical, but the food you could not refuse will "stick" to your sides.
- it is unreasonable to abandon basic products without replacing them with alternatives. Let’s say you want to lose weight from vegetarianism, remember - it's wise to replace meat with soy and other legumes, avocados, nuts and you should not refuse milk or eggs.
- Better yet to buy a kitchen scale right away. Eye cooking makes it so easy to double your dietary dose!
- A large food supply is bad. On the one hand, buying a lot of food is smart - you do not have to go to the store often. But on the other hand, a constantly blocked refrigerator and pantry will call for “sin, ” making it difficult to lose weight fast.
- Lack of control over sugar consumption is also bad. You heroically started drinking tea and even sugar-free coffee, and are you terribly proud of it? And, of course, gave up sweets and other donuts? But the list of sugary foods is much wider than it looks. For example, any fast diet completely excludes bananas, grapes, raisins, packaged juices. . .
- Many foods seem "harmless" and are often consumed in a hurry. Meanwhile, a tablespoon of milk in coffee is 9 kcal, a glass of kefir - 148 kcal (and if it is unsweetened yogurt, then 230 kcal at all), an average apple - 120 kcal, a chicken egg - 158 kcal, 100 g nuts -about 645 kcal. . . And these are just snacks, which are often not even noticed!
- Eating like catching stress or keeping your hands busy is a big bad. Keeping a food diary can open our eyes to many eating habits that are detrimental to our figure. How many times have you made yourself a "under TV" sandwich, for a company with someone, out of "nerves"?
- Prolonged stomach. The walls of this organ are elastic muscles that can change their shape. Double and triple supplements stretch the stomach, making it impossible to take small portions. See for yourself: if you have a standard ration of food from a cafe (soup bowl + salad), your stomach is in good shape. And if after such a meal you feel hungry (even 15 minutes after lunch), take the will in a fist. It is not necessary to perform an operation and close the stomach, but you will need to train your willpower without eating for a very long time.
You can also approach this issue more carefully by reviewing not only your eating habits, but also yourpsychological attitudes.
Popular estimates of safe diets
Vegetarianism
This diet has many advantages over others: it allows cereals, breads, vegetables and fruits. Unlike veganism, vegetarianism does not give up some of the products of animal origin (eggs, dairy products, honey).
Vegetarianism will be important if your old diet includes fatty fish and meat (mackerel, salmon, pork) in large quantities.
If it is not possible to eat well "herbs", nutritionists advise you to organize avegetarian weekendor week.
"The main thing is to be on time before six! "
It is believed that you can lose 5 kg per week if you refuse late dinners and even snacks before bed, having time to finish the last meal by 18: 00 (maximum - until 19: 00). At the same time, dinner should be easy: say, a vegetable salad with vegetable oil and low-fat boiled fish.
But it's not that simple.This food system will be useless if other meals are not calculated properly:
- food should be divided into small but frequent portions (4-5 times a day);
- it is better to choose breakfast cereals (for example, oatmeal with bananas and coffee);
- snack: fruit (better fresh, because dried fruits are high in calories);
- for lunch, allow yourself cereals (porridge, soup, bread), meat, vegetables;
- afternoon tea: a light dish with milk.
Better to cook in a double boiler, oven, simmer. Get rid of redness while losing weight.
If hunger keeps you awake with this diet, allow yourself a slice of apple or a few tablespoons of light salad before bed.
Healthy eating
- Breakfast: the "right" carbohydrates - cereals with butter, nuts, berries or fruit. Muesli or granola (but this product is careful, it contains a lot of sugar). When preparing sweet porridge, it can be supplemented with cottage cheese, unsweetened - with boiled eggs. Kefir, yogurt, tea or coffee (not sweet) will do
- Second breakfast (or snack # 1): 1 fruit or a glass of kefir.
- Lunch: vegetarian soup. Light meat or fish (rabbit, chicken, turkey, beef, river fish or sea urchin, pollock). Vegetables (boiled, stewed, steamed or fresh) with unrefined oil.
- Podnik (or snack # 2): unsweetened sour milk.
- Dinner: meat, fish, vegetables (same as for lunch, but without soup).
- Second Dinner (snack number 3): a glass of kefir or light yogurt.
Remember to drink plenty of clean water. You should not replace it with tea or coffee (and even more so with juices that contain a lot of sugar).
The only downside to this diet is that it does not work as a temporary measure. To have a lean body, you will need to instill in yourself a constant habit of proper nutrition. But first, keep it for at least 3 weeks.