One of the main characters of the movie "The Devil Wears Prada" is willing to lose weight at any cost, not even counting gastritis as a dangerous price to pay for a thin waist. Girls and women, raised in a philosophy of healthy living, no longer agree with this. Our goal is to lose weight without endangering health (but preferably - as soon as possible). And it can be done!
Regime is more important than diet itself
It is just as important for teenagers and people aged 40 and over for their daily diet to work like clockwork.
Therefore:
- worth breakfast, lunch, dinner and even snacks at the same time (no matter the day of the week);
- if you play sports, do your workouts on schedule, spread evenly throughout the week;
- it is desirable to control your weight regularly (but it is one thing to weigh your weight every day, and the other - every hour)
Fitness coaches claim that in real life, only a third of people can follow strict rules. So if you get lost from time to time, you should not mock yourself too much. Although, of course, there is no need to "get it all out".
"Own" power system: effective, but not dead
Not every menu allows you to lose a neat amount (say, 5 kg a week) immediately without endangering your health. You should choose between an effective, but very dangerous diet (including mono and other "strict" diets) and a slow but healthy weight loss.
Works efficiently and smoothly:
- separate food;
- healthy food (except starchy foods, fried foods, alcohol and 100% mandatory vegetable dinner before 22: 00 - vegetables must be fresh or baked);
- increases feeding frequency with decreased portions;
- gradual decrease in daily caloric content - by 300-400 kcal per day, no more.
Important: you should not cut your diet too fast. This puts pressure on the body. Our subconscious mind can decide that the time of hunger has come and "turn on" the internal economic mode, start a "powerless process" so that the body does not waste fat, and even send every unused calories to the suggestion, that is to the side. In this case, a strict diet would be more dangerous than helpful (coupled with the psychological discomfort of the need to "sit" exclusively on food, but not always a favorite dish)
Fasting day
Nutritionists and therapists consider kefir, apples, kefir-apples, cottage cheese and so on today to be beneficial for the body.
But also need to do the unloading wisely. Make sure that thedaily ration is not less than 800-1000 kcal. Avoid physical activity (which includes sports and intense homework).
Pure water
Proper water balance in the body is important in any situation. Water is responsible for the condition of the skin (which will remain elastic and will not sag due to weight loss). Water drains toxins from the body which are released during the storage of "melted" fat. And water is also beneficial for filling the stomach, replacing regular snacks and protecting against excessive calorie intake.
When losing weight,drink 2 liters of still standing water every day. But not all at once: spread the water portion smoothly, using a maximum of a glass. If you start drinking one liter at a time, you will stretch your stomach and run out of constant appetite, as an enlarged stomach will be harder to "feed".
But note for yourself: if an organism of 9 people receives such a frequent drink, then the body of the 10th person will respond withappearanceedema. These symptoms say that 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 your own problems with this organ, both your personal drinking method and weight loss method should be discussed with your doctor.
Body Rest
You can not lose weight safely by dieting and standing at the bar for three minutes every day, but regularly rejecting healthy sleep. Regular sleep deprivation, coupled with poor diet and constant fatigue from exercising in the gym, in a short time will lead to stress, chronic fatigue, and then hormonal imbalances.
It is best to get enough sleep between 10pm and 10am, so that sleep time is uninterrupted by at least 8 hours. During this time, the resting body produces hormones that help the body break down fat. In addition, an all-night break is a guarantee of cheerfulness throughout the day (which is especially important when playing sports).
Healthy sleep is also "made":
- walk in the fresh air before bed;
- orthopedic mattress;
- calm atmosphere before bed;
- calm emotional background (due to rejection of favorite foods, women's nerves suffer, so it is important to properly prepare for diet and use mild sedatives).
Physical education, that is sports
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.
Best suited:
- group exercises in the gym (pilates, yoga, aerobics);
- walks (but it is better to walk with a pedometer or similar program downloaded to your smartphone - for adults, the daily walking rate starts from 10 thousand steps);
- walking - 2 or 3 walks a week for 20 minutes, slowly;
- daily exercise at home, but not less than 20-30 minutes a day (you can choose exercise for yourself on the Internet, or at least twist the loop and swing the newspaper).
But: if you do not get enough sleep or do not feel healthy, quit physical education. Squats or push-ups with strength, overcoming headaches or muscle aches, you will only endanger yourself. And if the sport itself ends in illness, it is better to talk to a doctor - the body warns you about "damage" in the future.
Sort
It is foolish to hope that this procedure will "break" the fat storage in the body.
But if you exercise, massage can help relieve stress on tired muscles. In addition, massageaccelerates blood circulation(which means the body's ability to remove toxins faster).
Contrast showers and "warming" beauty treatments will also help.
Internal setup
To lose weight properly,prepare mentally for this. You can not buy a refrigerator magnet with the inscription "Do not eat, and that's a cow" - such a fun "moto" will cause 5 minutes, and then it will be boring.
It is wise to take mild sedatives or take medications that strengthen the nervous system and help relieve stress in advance (at least 2 weeks before you go on a diet).
This can be:
- light pharmaceutical products (say, vitamins);
- herbal tea (pharmaceutical preparations are so called - "soothing", "anti-stress");
- essential oils (vanilla, mandarin, lavender).
By the way: keeping a food diary can also be referred to as psychological preparation. While not changing your own diet, start recording every portion you eat (even snacks), don’t forget about meal times. This will help you understand your own basic eating mistakes, which are reasons to gain and maintain excess weight.
Hungry or not. . .
Even after starting a diet, remember:hunger is not a friend, but an enemy. Because of constant hunger, you feel stress, tension, and risk to “break up” at the wrong time. It is better to consider snacks that are often safe by hiding at home supplies of apples, celery, cucumbers and other foods with low or even negative calories.
You can prepare vegetables for future use (wash, peel, cut, grate or prepare salad without dressing and put in the refrigerator in a closed container). To prevent the apple slices from darkening, sprinkle them with lemon juice.
Body Mass Index Calculation
Sometimes women lose weight violently, not realizing that in fact their weight is within normal limits. Body mass index (BMI) will help you understand if you are overweight, and if so, how much you are losing.
BMI is determined by the formula: weight divided by height (in meters) square.
Example: With a height of 165 and a weight of 75 kg, we get 75: (1, 65 * 1, 65) = 27, 54.
The results have not yet been checked:
- under 19 for adults - very low weight;
- 19-24 - your weight is normal;
- 25-29 - overweight is clearly outlined;
- 30 and above is a sign of obesity.
This is not the only useful number to help you lose weight safely. Doctors and nutritionists also know the norm of "soft" weight loss - 3-4 kg per month. That is, decide to lose 10 kg, divide your own goal by 3 or 4, and you will find that, since losing 4 kg monthly does not hit the body, you do not have to hurry, allocate 2. 5 months (10/4) tolose weight.
New good habits
- The sharper the dish, the faster the portion is eaten. This means there will be no additional nutrition and rejection. Therefore, during weight loss, you should give up spicy dishes seasoned with mustard and "hell" spices.
- Eating for families is more economical. . . But also high in calories. As well as standing permanently on the stove it is obligatory to remove the sample from each dish provided. You can not lose weight by forcing yourself to chew only dandelion leaf salad, but after dinner throw away the pieces of bread, pieces of meat and candy left by the kids in your mouth. Yes, this does not save money, but food that you cannot resist will definitely "stick" to your side.
- It makes no sense to leave the basic product without replacing it with an alternative. Say you want to lose weight to vegetarians, remember - it is wise to replace meat with soybeans and other legumes, avocados, nuts, and you can not give up milk or eggs.
- It is better to buy a kitchen scale immediately. Cooking with eyes makes it easy to double your diet dose!
- A large amount of food is evil. On the one hand, buying lots of food is wise - you don’t have to go to the store often. But on the other hand, clogged refrigerators and pantries will always be a “sin”, making it difficult to lose weight quickly.
- Lack of control over sugar consumption is also bad. You boldly start drinking tea and even coffee without sugar, and are you very proud of it? And, of course, release the candy and other donuts? But the list of sugary foods is much broader than expected. For example, any fast food does not include bananas, grapes, raisins, juice packs. . .
- Many foods look "harmless" and are often consumed quickly. Meanwhile, one tablespoon of milk in coffee is 9 kcal, a glass of kefir - 148 kcal (and if it is yogurt without sugar, then 230 kcal altogether), average apple - 120 kcal, chicken egg - 158 kcal, 100 g of beans- about645 kcal. . . And these are just snacks, which are often unnoticed!
- Eating due to stress or busy hands is a major evil. Keeping a food diary can open our eyes to many eating habits that do not affect our figure. How many times have you made yourself a “under the TV” sandwich, for a company with someone, from “nerves”?
- Stomach bloating. The walls of this organ are elastic muscles that can change shape. Double and triple supplements stretch the stomach, making it impossible to get enough of a small portion. Find out for yourself: if you have enough food from the cafe (a bowl of soup + salad), the stomach is in good condition. And if after eating like that, you feel hungry (even 15 minutes after lunch), enter your will. There is no need to perform surgery and cover the stomach, but you should train the will without overeating for a very long time.
You can also overcome this problem more carefully by reviewing not only your own eating habits, but alsopsychological attitudes.
Popular Safe Diet Reviews
Vegetarianism
This diet has many advantages over other foods: it allows cereals, breads, vegetables and fruits. Unlike veganism, vegetarians do not release some products of animal origin (eggs, dairy products, honey).
Vegetarians will be relevant if your old diet includes fish and fatty meats (mackerel, salmon, pork) in large quantities.
If you can't eat the "ingredients" well, nutritionists advise you to arrange avegetarian weekendor week.
"The main thing is to be on time before six o'clock! "
It is believed that you can lose 5 kg a week if you refuse a late dinner and even a snack before bed, having time to finish the last meal at 18: 00 (maximum - at 19: 00). At the same time, dinner must be light: say, a vegetable salad with vegetable oil and low-fat boiled fish.
But it's not that easy.This food system will not be useful if other foods are not counted correctly:
- food should be divided into small, but frequent portions (4-5 times a day);
- it is better to choose cereals for breakfast (for example, oatmeal with bananas and coffee);
- snacks: fruit (preferably fresh, because dried fruit is high in calories);
- for lunch, allow yourself cereals (porridge, soups, breads), meats, vegetables;
- afternoon tea: light dairy dishes.
Better cooked in a double boiler, oven, simmer. Stop frying while losing weight.
If hunger keeps you awake with this diet, leave a small amount of apples or a few tablespoons of light salad before bed.
Healthy food
- Breakfast: "correct" carbohydrates - cereals with butter, nuts, berries or fruits. Muesli or granola (but beware this product, contains a lot of sugar). When preparing sweet porridge, it can be added with cottage cheese, without sugar - with boiled eggs. Kefir, yogurt, tea or coffee (not sweet) will do
- Second breakfast (or snack # 1): 1 piece or a glass of kefir.
- Lunch: Vegetarian soup. Light meat or fish (rabbit, chicken, turkey, beef, river fish or sea hake, pollock). Vegetables (boiled, stewed, steamed, or fresh) with unrefined oil.
- Podnik (or snack # 2): sour milk without sugar.
- Dinner: meat, fish, vegetables (same as for lunch, but without soup).
- Second dinner (snack number 3): a glass of kefir or light yogurt.
Do not forget to drink plenty of clean water. You can not replace it with tea or coffee (and especially with juices that contain a lot of sugar).
The only drawback of this diet is that it does not work as a temporary measure. To have a slim body, you need to instill proper eating habits in yourself. But first, last at least 3 weeks.