One of the main characters in "The Devil Wears Prada" was ready to lose weight at any cost without considering gastritis a dangerous price to pay for a thin waist. Girls and women who grew up on the philosophy of a healthy life no longer agree. Our goal is to lose weight without harming health (but preferably - as soon as possible). And it is doable!
The regime is more important than the 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 snacks at the same time (regardless of the day of the week);
- If you play sports, exercise according to the schedule and spread them evenly over the week.
- it is sensible to check 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 regime. So if you get lost from time to time, don't abuse yourself too much. Although, of course, there is no need to do everything.
"Own" power supply system: effective, but not fatal
Not in every menu you can immediately lose a decent sum (e. g. 5 kg per week) without harming your health. You have to choose between an effective but notoriously dangerous diet (including mono food and other "planners") and slow but healthy weight loss.
Work efficiently and smoothly:
- separate foods;
- healthy foods (with the exception of starchy foods, fried foods, alcohol and mandatory 100% vegetable evenings before 10 p. m. - vegetables must be either fresh or baked);
- increasing the frequency of meals with decreasing portions;
- gradual decrease in the daily calorie content - by 300-400 kcal per day, no more.
Important: You should not stop your diet too quickly. It's stressful for the body. Our subconscious can decide that hungry times have come and "switch on" the internal economic mode, start the "process of fainting" so that the body does not waste fat reserves, and even send every unused calorie to the reserve, ie to the sides. In this case, a strict diet can do more harm than good (plus the psychological discomfort of having to "sit" on only dietary, but not always preferred, dishes).
Fasting days
Nutritionists and even therapists consider kefir, apple, kefir apple, cottage cheese, etc. to be beneficial for the body.
But it is also necessary to carry out the unloading with care. Make sure thatthe daily ration is not less than 800-1000 kcal. However, avoid physical activity (which includes both exercise and intense homework).
Pure water
The right water balance in the body is always important. Water is responsible for the condition of the skin (which remains elastic and does not sag when removed). Water flushes toxins from the body that are released when fat deposits "melt". It also fills the stomach positively, replacing the usual frequent snacks and protecting against the consumption of excess calories.
If you lose weight,drink 2 liters of clean still waterevery day. But not all at once: Distribute the portions of water evenly with a maximum of one glass. If you start drinking a liter right away, you will stretch your stomach and be exhausted with constant appetite because it is more difficult to "feed" an enlarged stomach.
But take care: If the organisms of 9 people drink so often with joy, the body of the 10th person reacts withthe appearance ofedema. This symptom says that water consumption should be reduced (and also speak 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, it is worth discussing both your personal drinking schedule and the method of losing weight with your doctor.
Body rest
You can't safely lose weight by dieting every day and standing in a three-minute bar, but regularly denying yourself a sound sleep. Regular lack of sleep, multiplied by poor diet and constant fatigue from training in the gym in record time, leads to stress, chronic fatigue, and then hormonal imbalance.
It is advisable to have enough sleep between 10 p. m. and 10 a. m. 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 sleep is a guarantee of happiness for the whole day (which is especially important when exercising).
Healthy sleep is also "made":
- goes into the fresh air before going to bed;
- orthopedic mattress;
- calm atmosphere before going to bed;
- a calm emotional background (due to the rejection of favorite foods, women's nerves 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 requirement for rapid weight loss without a sharp reduction in calorie intake.
These can be workouts of any intensity.
Best suited:
- Group training in the fitness studio (Pilates, yoga, aerobics);
- walking (but it is better to walk with a pedometer or similar program downloaded to your smartphone - for an adult, the daily walking speed starts at 10, 000 steps);
- Running - 2 or 3 runs a week for 20 minutes at a slow pace;
- daily exercises at home, but at least 20 to 30 minutes per day (you can choose a workout on the Internet or at least spin a tire and swing a press).
But: If you haven't slept enough or are not feeling well, give up physical education. Squats or push ups by force, overcoming a headache or sore muscles, you will only harm yourself. And if exercise itself ends with discomfort, then 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 up" the fatty deposits in the body.
But if you do exercise, massage can help relieve stress in tired muscles. In addition, themassage speeds up blood circulation(which means the body can remove toxins more quickly).
Contrast showers and "warming" beauty treatments are also helpful.
Internal preparation
To lose weight properly,prepare yourself mentally for it. You shouldn't buy a fridge magnet that says “Don't eat and that's the cow” - such a “motto” takes 5 minutes and then it gets boring.
It is wiser to drink a mild sedative or take medications that strengthen the nervous system and help manage stress in advance (at least 2 weeks before a diet).
These can be:
- light pharmaceutical products (e. g. vitamins);
- herbal teas (pharmaceutical preparations are so called - "calming", "anti-stress");
- essential oils (vanilla, tangerine, lavender).
By the way: keeping a food diary can also be described as psychological preparation. As long as you stick with your own diet, start recording every serving you eat (including light snacks) without forgetting the meal time. This will help you understand your own basic nutritional errors, that is, the reasons behind weight gain and maintenance.
Starve or not. . .
Also remember after starting a diet:Hunger is not a friend, but an enemy. Because of constant hunger, you feel stress, tension and risk "breaking" at the wrong moment. Better to consider frequent safe snacks by hiding a stash 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 make a salad without dressing and put in a closed container in the refrigerator). To prevent the apple slices from darkening, sprinkle them with lemon juice.
Calculation of the body mass index
Sometimes women lose weight violently without realizing that their weight is actually within normal limits. The Body Mass Index (BMI) helps you understand whether you are overweight and, if so, how much you have lost yourself.
The 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:
- under 19 for an adult - extremely reduced weight;
- 19-24 - you have normal weight;
- 25-29 - overweight is clearly defined;
- 30 and above is a sign of obesity.
These aren't the only useful numbers that are sure to help you lose weight. Doctors and nutritionists also know the norms of "soft" weight loss - 3-4 kg per month. That is, if you decide to lose 10kg, divide your own goal by 3 or 4 and you will find that since the 4kg monthly loss does not hit the body, there is no need to rush and 2. 5Have to plan months (10/4) for losing weight.
New good habits
- The hotter the dish, the faster the portion is consumed. This means that the supplement is not chewed thoroughly and rejected. So, during weight loss, it is worth avoiding peppery dishes with mustard and "hellish" spices.
- Food for the family is economical. . . But also very high in calories. As well as constant standing at the stove with the obligatory taking of a sample from each prepared dish. You can't lose a lot of weight by forcing yourself to just chew a salad made from dandelion leaves, but toss pieces of bread, leftover cutlets, and bitten children's candy in your mouth after dinner. Yes, it's not economical, but food that you couldn't refuse will inevitably stay by your side.
- It is inappropriate to reject basic products without replacing them with alternatives.. Suppose you want to lose weight on vegetarianism, remember - it is advisable 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 the eye makes it so easy to double your diet dose!
- A huge supply of food is evil. On the one hand, it's smart to buy a lot of food - you don't have to go to the store often. On the other hand, a clogged refrigerator and pantry will constantly prompt "sin", making it difficult to lose weight quickly.
- The lack of control over sugar consumption is also nasty. You started drinking tea and even sugar-free coffee heroically, and are you terribly proud of it? And given up sweets and other donuts, of course? But the list of sugary foods is much wider than it seems. For example, any quick diet includes bananas, grapes, raisins, packaged juices. . . made entirely from
- Many foods seem to be "harmless" and are often consumed prematurely. In the meantime, a spoonful of milk in coffee is 9 kcal, a glass of kefir - 148 kcal (and if it's unsweetened yogurt, then 230 kcal at all), an average apple - 120 kcal, a chicken egg - 158 kcal, 100 g nuts - about 645kcal. . . And these are just snacks that often go unnoticed!
- Eating as a stress reliever or to keep your hands busy is a great evil. Keeping a food journal can open our eyes to many eating habits that do our figure a disservice. How many times have you made yourself a "under the TV" sandwich for a company with someone "on your nerves"?
- Expanded stomach. The walls of this organ are elastic muscles that can change their shape. Double and triple supplements stretch the stomach and make it impossible to get enough of small servings. See for yourself: when you've had enough of a standard serving of food from a café (bowl of soup + salad), your stomach is in good shape. And when you get hungry after a meal like this (even 15 minutes after lunch), make a fist of your will. It is not necessary to have an operation and close the stomach, but you need to exercise your willpower without overeating for a very long time.
You can also take a closer look at this problem by checking not only your own eating habits but alsopsychological attitudes.
Popular Safe Diet Reviews
Vegetarianism
This diet has many advantages over others: it allows grains, bread, vegetables and fruits. In contrast to veganism, vegetarianism does not give up some products of animal origin (eggs, dairy products, honey).
Vegetarianism is relevant if your old diet includes fish and fatty meat (mackerel, salmon, pork) in large quantities.
If you can't eat full of herbs, nutritionists recommend arranging avegetarian weekendor weeks.
"The main thing is to be on time before six! "
It is believed that if you refuse late dinner and even pre-bed snacks and have time to finish the last meal by 6: 00 p. m. (maximum - 7: 00 p. m. ), you can lose 5 kg per week. At the same time, dinner should be light: for example, a vegetable salad with vegetable oil and boiled low-fat fish.
But it's not that simple.This food system is useless if other meals are not calculated correctly.:
- Food should be divided into small but frequent (4-5 times a day) servings.
- It is better to choose cereal for breakfast (for example, oatmeal with banana and coffee).
- Snack: fruit (better fresh, because dried fruits are high in calories);
- Treat yourself to muesli (porridge, soup, bread), meat, vegetables for lunch;
- Afternoon tea: a light milk dish.
Better to cook, bake and simmer in a water bath. Quit frying while losing weight.
If your hunger keeps you awake with this diet, treat yourself to a slice of apple or a few tablespoons of light salad before bed.
Healthy eating
- Breakfast: "real" carbohydrates - cereals with butter, nuts, berries or fruits. Muesli or muesli (but this product be careful, it contains a lot of sugar). When preparing sweet porridge, it can be supplemented with unsweetened cottage cheese - with boiled egg. Kefir, yogurt, tea or coffee (not sweet) are enough
- Second breakfast (or snack no. 1): 1 fruit or a glass of kefir.
- Lunch: Vegetarian soup. Light meat or fish (rabbit, chicken, turkey, veal, river fish or hake, pollock). Vegetables (stewed, boiled, steamed or fresh) with unrefined oil.
- Podnik (or Snack No. 2): unsweetened sour milk.
- Dinner: Meat, fish, vegetables (like for lunch, but without soup).
- Second dinner (snack number 3): a glass of kefir or light yogurt.
Remember to drink plenty of clean water. It's not worth replacing with tea or coffee (and even more so with juices, which are high in sugar).
The only downside to this diet is that it doesn't work as a temporary measure. In order to have a lean body, you need to instill a constant habit of eating right. But first hold out for at least 3 weeks.