One of the main characters of the movie "The Devil Wears Prada" was ready to lose weight at any cost, not counting even gastritis as a dangerous payment for a thin waist. Girls and women, brought up on the philosophy of a healthy life, no longer agree to this. Our goal is to lose weight without harm to health (but preferably - as soon as possible). And it's doable!
Regime is more important than diet itself
It is equally important for teenagers and people over 40 that their daily diet works like a clock.
Therefore:
- it is worth having breakfast, lunch, dinner and even having snacks at the same time (regardless of the day of the week);
- if you go in for sports, do your workouts according to the schedule, evenly distributing them throughout the week;
- it is reasonable to control weight often (but it is one thing to weigh yourself daily, and another - every hour);
Fitness trainers claim that in real life, only a third of people are able to adhere to a strict regimen. So if you get lost from time to time, you shouldn't berate yourself too much. Although, of course, there is no need to “go all out” either.
"Own" power system: effective, but not deadly
Not every menu will allow you to lose a tidy sum (say, 5 kg per week) right away without harm to your health. You will have to choose between an effective, but notoriously dangerous diet (which includes mono-nutrition and other "strict") and slow but healthy weight loss.
Work efficiently and smoothly:
- separate food;
- healthy food (with the exception of starchy foods, fried foods, alcohol and obligatory 100% vegetable dinners before 22: 00 - vegetables must be either fresh or baked);
- increasing the frequency of meals with decreasing portions;
- a gradual decrease in daily calories - by 300-400 kcal per day, no more.
Important: you shouldn't cut your diet too quickly. This is stressful for the body. Our subconscious mind can decide that hungry times have come and "turn on" the internal economy mode, starting the "process of powerlessness" so that the body does not waste fat reserves, and even sending each unused calorie to the reserve, that is, to the sides. In this case, a strict diet will do more harm than help (plus psychological discomfort from the need to "sit" exclusively on dietary, but not always favorite dishes).
Fasting days
Both nutritionists and even therapists consider kefir, apple, kefir-apple, cottage cheese and so on days to be beneficial for the body.
But it is also necessary to carry out unloading wisely. Make sure thatthe daily ration is no less than 800-1000 kcal. However, avoid physical activity (which includes both sports and intense homework).
Pure water
Proper water balance in the body is important in any case. Water is responsible for the condition of the skin (which will remain elastic and will not sag from losing weight). Water flushes out toxins from the body that are released when fat deposits "melt". It also fills the stomach beneficially, replacing the usual frequent snacks and protecting against the consumption of excess calories.
When losing weight,drink 2 liters of clean, still water every day. But not all at once: distribute portions of water smoothly, using a maximum of a glass. If you start drinking a liter at once, you will stretch your stomach and be exhausted from constant appetite, because an enlarged stomach will be more difficult to "feed".
But watch yourself: if the organisms of 9 people accept such frequent drinking with delight, then the body of the 10th person will respond withthe appearance ofedema. This symptom says 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 about your own problems with these organs, both your personal drinking regimen and the method of losing weight should be discussed with your doctor.
Body Rest
You can't safely lose weight by dieting and standing in a three-minute bar every day, but regularly denying yourself healthy sleep. Regular lack of sleep, multiplied by a poor diet and constant fatigue from exercising in the gym, in record time will generate stress, chronic fatigue, and then hormonal imbalance.
It is advisable to get enough sleep between 10 pm and 10 am, so that the time of uninterrupted sleep is at least 8 hours. During this time, the resting body produces hormones that help the body break down fats. In addition, a full night's rest is a guarantee of cheerfulness for the whole day (which is especially important when playing sports).
Also healthy sleep is "made":
- walks in the fresh air before bed;
- orthopedic mattress;
- calm atmosphere before bed;
- a pacified emotional background (because of the refusal of favorite foods, the nerves of women suffer, so it is important to properly prepare for a diet and use a light sedative).
Physical education, that is sport
Regular fitness or strength training is the most important condition for fast weight loss without a sharp reduction in calorie intake.
This can be workouts of any intensity.
Best suited:
- group workouts in the gym (pilates, yoga, aerobics);
- walking (but it is better to walk with a pedometer or a similar program downloaded to your smartphone - for an adult, the daily walking rate starts from 10 thousand steps);
- running - 2 or 3 runs a week for 20 minutes, at a slow pace;
- daily exercises at home, but at least 20-30 minutes a day (you can choose a workout for yourself on the Internet, or at least twist a hoop and swing a press).
But: if you didn't get enough sleep or you don't feel well, give up physical education. Squats or push-ups through force, overcoming a headache or aching muscles, you will only harm yourself. And if sports themselves end with ailments, it is better to talk to a doctor - the body warns you of a future "breakdown".
Massage
It is foolish to hope that this procedure will "break" the fat deposits in the body.
But if you play sports, massage can help relieve stress in tired muscles. In addition,massage accelerates blood circulation(which means that the body's ability to remove toxins faster).
Contrast showers and "warming" beauty treatments will also be helpful.
Internal Preparation
To lose weight correctly,prepare mentally for this. You shouldn't buy a fridge magnet with the inscription “Don't eat, and that's the cow” - such “motto” fun will cause 5 minutes, and then it will be boring.
It is wiser to drink 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 you go on a diet).
These can be:
- light pharmaceutical products (say, vitamins);
- herbal teas (pharmaceutical preparations are called so - "soothing", "anti-stress");
- essential oils (vanilla, mandarin, lavender).
By the way: keeping a food diary can also be called psychological preparation. While not changing your own diet, start recording every portion you eat (even light snacks), not forgetting about the meal time. This will help you understand your own basic nutritional mistakes, that is, the reasons for gaining and maintaining excess weight.
To starve or not . . .
Even after starting a diet, remember:hunger is not a friend, but an enemy. Due to constant hunger, you feel stress, tension, risking to "break" at the wrong moment. It is better to consider frequent safe snacks by hiding a supply of apples, celery, cucumbers and other foods with low or even negative calories at home.
You can prepare vegetables for future use (wash, peel, cut, grate or prepare a salad without dressing and put it 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 have run yourself out.
BMI is determined by the formula: weight divided by height (in meters) squared.
Example: With a height of 165 and a weight of 75 kg, we get 75: (1. 65 * 1. 65) = 27. 54.
It remains to check the result:
- below 19 for an adult - extremely reduced weight;
- 19-24 - you are of normal weight;
- 25-29 - overweight is clearly outlined;
- 30 and above is a sign of obesity.
These are not the only useful numbers to help you lose weight safely. Physicians and nutritionists also know the norms of "soft" weight loss - 3-4 kg per month. That is, deciding to lose 10 kg, divide your own goal by 3 or 4, and you will find out that, since the monthly loss of 4 kg does not hit the body, you need not rush, allocating 2. 5 months (10/4) for losing weight.
New good habits
- The sharper the dish, the faster the portion is consumed. This means there will be no thorough chewing and refusal of the supplement. So during weight loss it is worth giving up on peppery dishes flavored with mustard and "hellish" spices.
- Eating for family is sparing . . . But also very high in calories. As well as constant standing at the stove with the obligatory removal of a sample from each prepared dish. You cannot lose much weight by forcing yourself to chew only a salad of dandelion leaves, but after dinner throwing pieces of bread, leftover cutlets and bitten sweets left by children in your mouth. Yes, it is not economical, but food that you could not refuse will inevitably "stick" to your sides.
- It is unreasonable to abandon basic products without replacing them with alternatives. Let's say you want to lose weight on vegetarianism, remember - it is wise to replace meat with soy and other legumes, avocados, nuts, and you should not refuse milk or eggs.
- It is better to buy a kitchen scale right away. Cooking by eye makes it so easy to double your dietary dose!
- A huge supply of food is evil. On the one hand, buying a lot of food is smart - you don't have to go to the store often. But on the other hand, a clogged refrigerator and pantry will constantly beckon to "sin", making it difficult to lose weight quickly.
- Lack of control over sugar consumption is also evil. You heroically started drinking tea and even coffee without sugar, 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 seems. For example, any fast diet completely excludes bananas, grapes, raisins, packaged juices . . .
- Many foods seem "harmless" and are often consumed rashly. Meanwhile, one spoonful 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 of nuts - about645 kcal . . . And these are just snacks, which are often not even noticed!
- Food as stress seizing or to keep your hands busy is a huge evil. Keeping a food diary can open our eyes to many eating habits that do a disservice to our figure. How many times have you made yourself a sandwich "under the TV", for a company with someone, from "nerves"?
- Distended 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 get enough of small portions. See for yourself: if you have enough of a standard serving of food from a cafe (bowl of soup + salad), the stomach is in good shape. And if after such a meal you feel hungry (even 15 minutes after lunch), take your will into a fist. It is not necessary to perform an operation and close the stomach, but you will have to train your willpower without overeating for a very long time.
You can also approach this issue more carefully by reviewing not only your own eating habits, but alsopsychological attitudes.
Popular Safe Diets Reviews
Vegetarianism
This diet has many advantages over others: it permits 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 relevant if your old diet included fish and fatty meats (mackerel, salmon, pork) in large quantities.
If it is not possible to eat "herbs" well, nutritionists advise you to arrange avegetarian weekendor weeks.
"The main thing is to be in time before six! "
It is believed that you can lose 5 kg per week if you refuse late dinners and even snacks before bedtime, having time to finish the last meal by 18: 00 (maximum - by 19: 00). In this case, the dinner should be light: say, a vegetable salad with vegetable oil and boiled low-fat fish.
But it's not that simple.This food system will be useless if other meals are not calculated correctly:
- food should be divided into small, but frequent (4-5 times a day) portions;
- it is better to choose cereals for breakfast (for example, oatmeal with banana and coffee);
- snack: fruits (better fresh, because dried fruits are high in calories);
- for lunch, allow yourself cereals (porridge, soup, bread), meat, vegetables;
- afternoon tea: a light dairy dish.
Better to cook in a double boiler, oven, simmer. Give up frying while losing weight.
If your hunger keeps you awake with this diet, allow yourself an apple slice or a couple of tablespoons of light salad before bed.
Healthy food
- Breakfast: "right" carbohydrates - cereals with butter, nuts, berries or fruits. 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 egg. 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, veal, river fish or sea hake, pollock). Vegetables (stewed, boiled, steamed, or fresh) with unrefined oil.
- Podnik (or snack # 2): unsweetened sour milk.
- Dinner: meat, fish, vegetables (the same as for lunch, but without soup).
- Second dinner (snack # 3): a glass of kefir or light yogurt.
Remember to drink plenty of clean water. It is not worth replacing it with tea or coffee (and even more so with juices containing a lot of sugar).
The only downside to this diet is that it doesn't work as a temporary measure. To have a lean body, you will have to instill in yourself a constant habit of proper nutrition. But first, hold out for at least 3 weeks.