One of the main characters in the film "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 healthy living, no longer agree with this. Our goal is to lose weight without harming your health (but preferably - as soon as possible). And it is possible!
The diet is more important than the diet itself
It is equally important for teenagers and people over 40 that their daily diet works like clockwork.
So:
- it is worth having breakfast, lunch, dinner and even snacks at the same time (regardless of the day of the week);
- if you play sports, do your workouts according to the schedule, distributing them evenly throughout the week;
- it is reasonable to control your weight frequently (but it is one thing to weigh yourself daily and another - every hour);
Fitness coaches say that, in real life, only a third of people are able to adhere to a strict regime. So if you get lost now and then, you shouldn't censor yourself too much. Although, of course, there is also no need to “make it all out”.
"Own" energy system: effective, but not deadly
Not every menu allows you to lose a good amount (say, 5 kg a week) immediately, without harming your health. You will have to choose between an effective but notoriously dangerous diet (which includes mononutrition and other "strict" ones) and slow but healthy weight loss.
Work efficiently and smoothly:
- separate foods;
- healthy foods (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 calories - at 300-400 kcal per day, no more.
Important: you should not cut your diet too quickly. This is stressful for the body. Our subconscious can decide that the time for hunger has come and "turn on" the internal economy mode, initiating the "impotence process" so that the body does not waste fat reserves, and even sending each unused calorie to the reserve, that is, sideways. In this case, a restricted diet will do more harm than good (in addition to psychological discomfort due to the need to "sit" exclusively on the diet, but not always on favorite dishes).
Fasting days
Nutritionists and even therapists consider days of kefir, apple, apple kefir, cottage cheese and so on beneficial to the body.
But it is also necessary to perform the download wisely. Make surethe daily ration is not less than 800-1000 kcal. However, avoid physical activities (which include intense sports and 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 when losing weight). Water removes toxins from the body that are released when fat deposits "melt". It also fills the stomach in a beneficial way, 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 gently, using a maximum of one glass. If you start drinking a liter at a time, you will stretch your stomach and be exhausted with constant appetite, because an enlarged stomach will be more difficult to "feed".
But be careful: if the bodies of 9 people accept to drink so often with pleasure, the tenth person's body will respond withthe appearance ofedema. This symptom indicates that water consumption should be reduced (and also talk to a therapist who will refer you for a kidney or heart exam). And if you already know about your own problems with these organs, both your personal diet and the method for losing weight should be discussed with your doctor.
Body rest
You cannot safely lose weight by dieting and staying on a bar for three minutes every day, but regularly denying yourself healthy sleep. The lack of regular sleep, multiplied by an inadequate diet and the constant tiredness of exercises in the gym, in record time, generate stress, chronic fatigue and, subsequently, hormonal imbalance.
It is advisable to get enough sleep between 10: 00 pm and 10: 00 am, so that the hour 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 of rest is a guarantee of joy throughout the day (which is especially important in sports).
Healthy sleep is also "done":
- walks outdoors before sleeping;
- orthopedic mattress;
- calm atmosphere before bed;
- a pacified emotional background (because of the refusal of favorite foods, women's nerves suffer, so it is important to prepare properly for a diet and use a mild sedative).
Physical education, that is, sport
Regular fitness or strength training is the most important condition for rapid weight loss without a marked reduction in calorie intake.
They can be training of any intensity.
Most suitable:
- group exercises at the gym (pilates, yoga, aerobics);
- walking (but it is better to walk with a pedometer or similar program downloaded on the smartphone - for an adult, the daily walk starts from 10, 000 steps);
- running - 2 or 3 runs per week for 20 minutes, at a slow pace;
- daily workouts at home, but no less than 20-30 minutes a day (you can choose a workout for you on the Internet, or at least spin a rack and spin a press).
But: if you haven't slept enough or don't feel well, give up physical education. Strong squats or push-ups, overcoming a sore head or sore muscles, you will only harm yourself. And if sports themselves end in disease, it is better to talk to a doctor - the body warns of a future "breakdown".
Massage
It is foolish to expect this procedure to "break" fat deposits in the body.
But if you play sports, massage can help relieve stress on tired muscles. In addition,massage speeds up blood circulation(meaning the body's ability to remove toxins more quickly).
Contrast showers and "warming" beauty treatments are also helpful.
Internal preparation
To lose weight correctly,mentally prepare for it. You shouldn't buy a fridge magnet with the inscription "Don't eat, and that's the cow" - this fun "motto" will take 5 minutes, then it will be tedious.
It is wiser to drink a mild sedative or to take medications that strengthen the nervous system and help deal with stress in advance (at least 2 weeks before dieting).
They can be:
- light pharmaceutical products (say, vitamins);
- herbal teas (pharmaceutical preparations are called - "soothing", "anti-stress");
- essential oils (vanilla, mandarin, lavender).
By the way: keeping a food diary can also be called psychological preparation. As long as you stick to your diet, start recording all the portions you eat (even light snacks), without forgetting mealtimes. This will help you understand your own basic nutritional errors, that is, the reasons for gaining and maintaining excess weight.
Starving or not. . .
Even after starting a diet, remember: hunger is not a friend, but an enemy. Due to constant hunger, you feel stressed, tense, risking “falling” at the wrong time. It is best to consider frequent safe snacks, 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 dressing and place in the refrigerator in a closed container). To prevent the apple slices from darkening, sprinkle with lemon juice.
Calculation of body mass index
Sometimes women lose weight violently, without realizing that their weight is actually within normal limits. The body mass index (BMI) will help you understand whether you are overweight and, if so, how much you have used up.
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 obtain 75: (1, 65 * 1, 65) = 27, 54.
It remains to check the result:
- below 19 for an adult - extremely low weight;
- 19-24 - you are of normal weight;
- 25-29 - excess weight is clearly outlined;
- 30 and above is a sign of obesity.
These are not the only useful numbers to help you lose weight safely. Doctors and nutritionists also know the "soft" weight loss guidelines - 3-4 kg per month. That is, deciding to lose 10 kg, divide your own goal by 3 or 4, and you will find that, since the 4 kg monthly loss does not reach the body, you do not need to be in a hurry, allocating 2, 5 months (10/4) to lose weight.
New good habits
- The sharper the dish, the faster the portion is consumed. This means that there will be no complete chewing and refusal of the supplement. Therefore, during weight loss, it is worth giving up spicy dishes seasoned with mustard and "hellish" spices.
- Eating for the family is economical. . . But also very high in calories. As well as the permanence on the stove with the obligatory removal of a sample from each prepared dish. You can't lose a lot of weight by forcing yourself to chew just a salad of dandelion leaves, but after dinner throw pieces of bread, leftover chops and bitten candy left by children in your mouth. Yes, it is not economical, but foods that you cannot refuse inevitably "stick" to your body.
- It is unreasonable to refuse basic products without replacing them with alternatives. Let's say you want to lose weight with vegetarianism, remember - it is advisable to replace meat with soy and other legumes, avocados, nuts, and you shouldn't refuse milk or eggs.
- It is better to buy a kitchen scale immediately. Cooking by eye makes it very easy to double your dietary dose!
- A large supply of food is bad. On the other 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 fridge and pantry constantly beckon to "sin", making it difficult to lose weight quickly.
- The lack of control over sugar consumption is also an evil. Have 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 broader than it looks. For example, any fast diet completely excludes bananas, grapes, raisins, packaged juices. . .
- Many foods look "harmless" and are often consumed hastily. Meanwhile, a spoonful of milk in the coffee has 9 kcal, a glass of kefir - 148 kcal (and if it is unsweetened yogurt, then 230 kcal), an average apple - 120 kcal, a chicken egg - 158 kcal, 100 gof nuts - about 645 kcal. . . And these are just snacks, which are often not even noticed!
- Food as a stress attack or to keep your hands busy is a great evil. Keeping a food diary can open our eyes to many eating habits that damage our figure. How many times have you made a sandwich "under the TV", for a company with someone, "nervousness"?
- Distended stomach. 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 small portions. See for yourself: if a normal coffee meal (bowl of soup + salad) is enough for you, your stomach is in good shape. And if after a meal like this you feel hungry (even 15 minutes after lunch), hold on to your will. It is not necessary to have an operation and close your stomach, but you will have to train your willpower without overeating for a long time.
You can also approach this issue more carefully, reviewing not only your own eating habits, but alsopsychological attitudes.
Popular reviews about safe diets
Vegetarianism
This diet has many advantages over the others: it allows cereals, breads, vegetables and fruits. Unlike veganism, vegetarianism does not give up some of the animal products (eggs, dairy products, honey).
Vegetarianism will be relevant if your old diet includes fish and fatty meats (mackerel, salmon, pork) in large quantities.
If you can't eat a lot of herbs, nutritionists advise you to organize avegetarian weekendor weeks.
"The main thing is to be on time before six! "
It is believed that you can lose 5 kg a week if you refuse late dinners and even snacks before bedtime, having time to finish your last meal at 18: 00 (maximum - at 19: 00). At the same time, dinner should be light: say, a vegetable salad with vegetable oil and low-fat cooked fish.
But it's not that simple.This food system will be useless if other meals are not calculated correctly:
- the food should be divided into small but frequent portions (4-5 times a day);
- it is better to choose cereal for breakfast (for example, oatmeal with banana and coffee);
- snack: fruits (better fresh, because dried fruits are rich in calories);
- for lunch, allow yourself cereals (porridge, soup, bread), meat, vegetables;
- afternoon tea: a light dish with dairy products.
Better to cook in a water bath, oven, boil. Give up frying while losing weight.
If your hunger keeps you awake on this diet, eat a slice of apple or a few tablespoons of light salad before bed.
Healthy eating
- Breakfast: "right" carbs - cereal with butter, nuts, berries or fruit. Muesli or granola (but be careful with this product as it contains a lot of sugar). When preparing sweet porridge, it can be complemented with cottage cheese, without sugar - with boiled egg. Kefir, yogurt, tea or coffee (not sweet) serve
- 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, saithe). Vegetables (cooked, boiled, steamed or fresh) with unrefined oil.
- Podnik (or snack # 2): unsweetened sour milk.
- Dinner: meat, fish, vegetables (same as lunch, but no soup).
- Second supper (snack number 3): a glass of kefir or light yogurt.
Remember to drink lots of clean water. There is no point in replacing it with tea or coffee (and even more so with juices with a lot of sugar).
The only disadvantage of this diet is that it does not work as a temporary measure. In order to have a lean body, you will have to instill in yourself the constant habit of proper nutrition. But first, hold out for at least 3 weeks.