One of the main characters in "The Devil Wears Prada" was ready to lose weight at any cost, not even counting gastritis as a risky payment for a slim waist. Girls and women who grew up in the philosophy of a healthy life no longer agree with it. Our goal is to lose weight without harming health (but preferably - 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 the age of 40 that their daily diet work like clockwork.
Therefore:
- worth having breakfast, lunch, dinner and even snacks at the same time (regardless of the day of the week).
- If you go for sports, do your workouts according to schedule, distributing evenly throughout the week.
- it makes sense to check your weight often (but it is one thing to weigh yourself every day and another - every hour).
Fitness educators claim that in real life, only a third of people can follow a strict pattern. So if you get lost from time to time, you should not fool yourself too much. Although, of course, there is no need to "get everything out".
"Own" power system: effective but not lethal
You will not be allowed to lose a net amount (say, 5 kg per week) in every menu immediately without harming your health. You have to choose between an effective but notoriously dangerous diet (which includes mono-diet and other "strict") and slow but healthy weight loss.
Work efficiently and smoothly:
- separate food?
- healthy eating (excluding starchy foods, fried foods, alcohol and mandatory 100% vegetable dinners before 22: 00 - vegetables must be either fresh or cooked).
- increase the frequency of meals with a reduced portion.
- gradual reduction of 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 hungry times have come and "activate" the internal economy, starting the "process of weakness" so that the body does not waste fat stores, and even sends any unused calories to the reserve. that is, on the sides. In this case, a strict diet will do more harm than good (plus psychological discomfort from the need to "sit" exclusively on dietary, but not always favorite dishes).
Fasting days
Nutritionists and even therapists believe that kefir, apple, kefir-apple, cottage cheese and so on are good for the body.
However, it is also necessary to make a prudent landing. Make sureyour daily diet is not less than 800-1000 kcal. However, avoid physical activity (which includes both sports and strenuous work at home).
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 be damaged by weight loss). Water flushes out toxins from the body that are released when fat "melts". It also fills the stomach beneficially, replacing the usual frequent snacks and protecting against the consumption of excessive calories.
When you lose weight,drink 2 liters of clean, still water daily. But not at the same time: distribute portions of water smoothly, using at most one glass. If you start drinking a liter at a time, you will stretch your stomach and you will be exhausted from the constant appetite, because an enlarged stomach will be more difficult to "feed".
But beware: if the bodies of 9 people accept such frequent consumption of alcohol with pleasure, then the body of the 10th person will respond with the appearance ofedema. This symptom says that your water intake should be reduced (and you should also talk to a therapist who will refer you for a kidney or heart test). And if you already know about your own problems with these organs, you should discuss with your doctor both your personal consumption pattern and the method of weight loss.
Body support
You can not lose weight safely by dieting and standing in a bar for three minutes every day, but regularly refuse your healthy sleep. Regular lack of sleep, multiplied by a poor diet and constant fatigue from exercising in the gym, in record time will cause stress, chronic fatigue and, consequently, hormonal imbalance.
It is recommended that you get enough sleep between 10 a. m. and 10 a. m. so that you have at least 8 hours of uninterrupted sleep. During this period, the rest of the body produces hormones that help the body break down fats. In addition, complete rest at night is a guarantee of joy for the whole day (which is especially important when playing sports).
Also "healthy sleep" becomes ":
- walks in the fresh air before bed.
- orthopedic mattress?
- calm 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 mild sedative).
Physical education, sports
Regular exercise or strength training is the most important condition for rapid weight loss without a sharp reduction in calorie intake.
This can be a workout of any intensity.
Fits best:
- group workouts in the gym (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 pace starts at 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 roll a hoop and press the press).
Massage
It is foolish to hope that this process will "break" the body's fat stores.
But if you exercise, massage can help relieve stress on tired muscles. In addition,massage speeds up blood circulation(meaning the body's ability to remove toxins faster).
Contrast showers and "warm-up" beauty treatments will also be helpful.
Internal preparation
To lose weight properly,prepare yourself mentally for it. You should not buy a fridge magnet with the inscription "Do not eat, and this is the cow" - such fun "saying" will cause 5 minutes and then it will become boring.
It is wiser to take a mild sedative or take a number of medicines that strengthen the nervous system and help treat stress in advance (at least 2 weeks before starting a diet).
These could be:
- light medicines (say, vitamins);
- herbal tea (pharmacy preparations are so called - "soothing", "anti-stress");
- essential oils (vanilla, tangerine, lavender).
By the way: keeping a food diary can also be called psychological preparation. Although you do not change your diet, start recording every portion you eat (even light snacks), without forgetting the meal time. This will help you to understand your own basic dietary mistakes, ie 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 the constant hunger, you feel stress, tension, risking to "break" at the wrong time. It is better to think of the often safe snacks while hiding at home a supply of apples, celery, cucumbers and other low or negative calorie foods.
You can prepare vegetables for future use (wash, peel, cut, grate or prepare a salad without dressing and refrigerate in a closed container). To avoid the darkness of apple slices, sprinkle with lemon juice
Calculate body mass index
Sometimes women lose weight violently, without realizing that their weight is actually within normal limits. Body mass index (BMI) will help you understand if you are overweight and if so, how much you have finished.
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 have 75: (1, 65 * 1, 65) = 27, 54.
The result remains to be checked:
- Under 19 for an adult - extremely low weight.
- 19-24 - you have a normal weight.
- 25-29 - overweight is clearly described.
- 30 and above is a sign of obesity.
These are not the only useful numbers that help you lose weight safely. Doctors and nutritionists also know the rules of "soft" weight loss - 3-4 pounds per month. That is, deciding to lose 10 kilos, divide your own goal by 3 or 4 and you will find that, as the monthly loss of 4 kilos does not hit the body, you do not need to hurry, having 2, 5 months (10/4) tolose weight.
New good habits
- The more intense the dish, the faster the portion is consumed. This means that there will be no complete chewing and refusal of the supplement. So during weight loss it is worth giving up the peppers with mustard flavor and "hell" spices.
- Food for the family is precious. . . But also very high in calories. As well as a stable position on the stove with the obligatory removal of a sample from each prepared dish. You can not lose a lot of weight by forcing yourself to chew only a salad of dandelion leaves, but after dinner you throw in pieces of bread, leftovers cutlets and bitten sweets that children leave in your mouth. Yes, it is not economical, but the food that you could not refuse will inevitably "stick" to your sides.
- It's absurd to abandon commodities without replacing them with alternatives. Let's say you want to lose weight in vegetarianism, remember - it is wise to replace meat with soy and other legumes, avocados, nuts and you should not give up milk or eggs.
- It is best to buy a kitchen scale right away. Cooking with the eye makes it so easy to double your diet!
- A huge food supply is bad. On the one hand, buying a lot of food is smart - you do not need to visit the store often. However, on the other hand, a clogged refrigerator and a cupboard will continue to "sin", making it difficult to lose weight fast.
- Lack of control over sugar consumption is also bad. Have you heroically started drinking tea and even sugar-free coffee and are you terribly proud of it? And, of course, did I give 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 eaten hurriedly. Meanwhile, a spoonful of milk in coffee is 9 kcal, a glass of kefir - 148 kcal (and if it is yogurt without sugar, then it is 230 kcal), an average apple - 120 kcal, a chicken egg - 158 kcal, 100 g of dryfruit - about 645 kcal. . . And these are just snacks, which are often not even noticed!
- Eating as stressful or keeping your hands busy is a huge evilKeeping a food diary can open our eyes to many eating habits that are bad for our figure. How many times have you made yourself a "under the TV" sandwich for a company with someone, out of "nerves"?
- Dilated 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 several small portions. Look for yourself: if you have a fairly typical portion of coffee (a soup bowl + salad), your stomach is in good shape. And if after such a meal you feel hungry (even 15 minutes after lunch), take your will in a fist. It is not necessary to perform an operation and close the stomach, but you should train the will without excessive food consumption for a very long time.
You can also approach this issue more carefully by looking at not only your own eating habits but also yourpsychological behaviors.
Popular reviews of safe diets
Vegetarianism
This diet has many advantages over others: it allows cereals, breads, vegetables and fruits. Unlike veganism, vegetarianism does not abandon some of the products of animal origin (eggs, dairy products, honey).
Vegetarianism will be important if your old diet included fish and fatty meats (mackerel, salmon, pork) in large quantities.
If it is not possible to eat good "herbs", nutritionists advise you to arrange avegetarian weekendor weeks.
"The main thing is to be on time before six! "
It is believed that you can lose 5 pounds a 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 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: fruit (preferably fresh, because nuts are high in calories).
- for lunch, allow yourself cereals (porridge, soup, bread), meat, vegetables.
- Afternoon snack: a light dairy dish.
Better to cook in a double boiler, oven, simmer. Stop frying while losing weight.
If your hunger keeps you awake with this diet, leave yourself a slice of apple or two tablespoons of light salad before bed.
Healthy eating
- Breakfast: "right" carbohydrates - cereals with butter, nuts, berries or fruits. Muesli or granola (but be careful with this product, it contains a lot of sugar). When preparing sweet porridge, it can be supplemented with cottage cheese, without sugar - with a 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, beef, river fish or hake, pollock). Vegetables (boiled, boiled, steamed or fresh) with unrefined oil.
- Podnik (or snack # 2): sugar-free sour milk.
- Dinner: meat, fish, vegetables (same as lunch, but no 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 act as a temporary measure. To have a lean body, you need to instill in yourself a constant habit of proper nutrition. But first, stay for at least 3 weeks.