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 healthy living, no longer agree to it. Our goal is to lose weight without harm to health (but preferably - as soon as possible). And it's doable!
Diet is more important than diet
It is equally important for teenagers and people over the age of 40 that their daily diet functions like clockwork.
Therefore:
- is worth having breakfast, lunch, dinner, and even snacking at the same time (regardless of the day of the week);
- if you do sports, do your workouts according to a schedule, distributing them evenly throughout the week;
- it is reasonable to control the weight often (but one is to weigh yourself every day and the other is 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 bother too much. Although, of course, it is not necessary to "get everything out".
"Own" power system: efficient but not deadly
Not every menu will allow you to immediately lose an orderly amount (say 5 kg per week) without harming your health. You will have to choose between an effective but notoriously dangerous diet (which includes a monochrome and other “planners”) and slow but healthy weight loss.
Work efficiently and smoothly:
- separate food;
- healthy food (with the exception of starchy foods, fried foods, alcohol and the obligatory 100% dinner of vegetables before 22: 00 - vegetables must be fresh or baked);
- increase the frequency of meals with reduced portions;
- gradual reduction of daily calorie content - by 300-400 kcal per day, no more.
Important: you should not reduce your diet too soon. This is stressful for the body. Our subconscious can decide that hungry times have come and “turn on” the mode of the internal economy, starting a “powerlessness process” so that the body doesn’t deplete fat reserves and even sends any unused calories to the reserve, that is, from the side. In this case, a strict diet will do more harm than good (plus psychological discomfort due to the need to "sit" exclusively on diet, but not always favorite foods).
Fasting Days
Both nutritionists and even therapists believe that kefir, apple, kefir-apple, fresh cheese and so on for days are useful for the body.
But you also need to unload wisely. Make sure yourdaily meal is no less than 800-1000 kcal. Avoid physical activity (which includes sports and intense homework).
Clean water
In any case, the proper balance of water in the body is important. Water is responsible for the condition of the skin (which will remain elastic and will not relax due to weight loss). Water expels toxins from the body that are released when fat deposits “melt”. It is also useful to fill the stomach, replacing the usual frequent snacks and protecting against the consumption of excess calories.
When you lose weight,drink 2 liters of clean, non-carbonated water every day. But not all at once: distribute the parts of the water smoothly, using the most glass. If you start drinking a liter at once, you will stretch your stomach and become exhausted from constant appetite, because an enlarged stomach will be harder to "feed".
But beware: if the organisms of 9 people enthusiastically accept such frequent drinking, then the body of the 10th person will respond withappearanceedema. This symptom says 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, you should talk to your doctor about your personal drinking regimen and how to lose weight.
Body backrest
You can’t safely lose weight with a daily diet and standing in a bar for three minutes, but regularly depriving yourself of healthy sleep. Regular lack of sleep, multiplied by poor diet and constant fatigue from exercising in the gym, will generate stress, chronic fatigue, and then hormonal imbalance in record time.
It is recommended to get enough sleep between 10 pm and 10 am, so that the time of uninterrupted sleep is at least 8 hoursDuring this time, the body at rest produces hormones that help the body break down fat. In addition, a complete night's rest is a guarantee of serenity for the whole day (which is especially important when playing sports).
And healthy sleep is "made":
- walks in the fresh air before bed;
- orthopedic mattress;
- calm atmosphere before bed;
- calm emotional background (due to the rejection of favorite foods, women's nerves suffer, so it is important to properly prepare for the diet and use a light sedative).
Physical education is a sport
Regular fitness or strength training is the most important condition for fast weight loss without a sharp reduction in calorie intake.
These can be workouts of any intensity.
Most suitable:
- group trainings 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 rate ranges from 10 thousand steps);
- running - 2 or 3 runs a week for 20 minutes, at a slow pace;
- exercise daily at home, but at least 20-30 minutes a day (you can choose to train for yourself on the Internet or at least twist the hoop and swing the press).
But: if you haven't slept enough or aren't feeling well, give up physical education. Squats or push-ups by force, overcoming headaches or sore muscles, will only hurt yourself. And if the sports themselves end in hardship, it’s 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 down" fat deposits in the body.
But if you do sports, massage can help relieve stress in tired muscles. In addition,massage speeds up blood circulation(meaning the body's ability to remove toxins faster).
Contrasting showers and “warming” beauty treatments will also be helpful.
Internal preparation
To lose weight properly,mentally prepare for this. You should not buy a fridge magnet with the inscription "Do not eat, it's a cow" - such a "motto" will entertain 5 minutes, and then it will be boring.
It is wiser to take 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 start dieting).
These can be:
- light pharmaceuticals (say, vitamins);
- herbal teas (drugstore 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 you’re not changing your own diet, start recording every meal you eat (even light snacks), not forgetting meal times. This will help you understand your own basic dietary mistakes, or reasons for gaining and maintaining extra pounds.
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 down” at the wrong time. It is better to consider frequent safe snacks by hiding stocks 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 topping and put in the refrigerator in a closed container). To prevent the apple slices from darkening, sprinkle them with lemon juice.
Calculate body mass index
Sometimes women lose weight violently, not realizing that their weight is actually within normal limits. The body mass index (BMI) will help you understand if you are overweight and if so, how much you have spent on your own.
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 a normal weight;
- 25-29 - excess weight is clearly highlighted;
- 30 and over is a sign of obesity.
These are not the only useful numbers to help you lose weight safely. Doctors and nutritionists also know the norms of "soft" weight loss - 3-4 kg per month. That is, by deciding to lose 10 kg, divide your goal by 3 or 4, and you will learn that since a monthly loss of 4 kg does not affect the body, you do not need to rush, setting aside 2. 5 months (10/4) for weight loss.
New good habits
- The sharper the dish, the faster the portion is consumed. This means that there will be no thorough chewing and refusal of the supplement. Therefore, during weight loss it is worth giving up pepper dishes with the taste of mustard and "hell" spices.
- Family food is frugal. . . But also very caloric. As well as constant standing by the stove with the obligatory removal of the sample from each prepared dish. You can't lose a lot of weight by forcing yourself to chew only a salad of dandelion leaves, but after dinner, throwing pieces of bread, leftover chops and bitten sweets left by children in your mouth. Yes, it’s not economical, but food you couldn’t refuse will inevitably “stick” to you.
- It is unreasonable to reject basic products without replacing them with alternative ones. Let’s say you want to lose weight on vegetarianism, keep in mind - it’s smart to replace meat with soy and other legumes, avocados, nuts, and you shouldn’t give up milk or eggs.
- It's better to buy a kitchen scale right now. Cooking by eye is 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 entice you to “make mistakes, ” making it difficult to lose weight fast.
- Lack of control over sugar consumption is also evil. You heroically started drinking tea and even sugar-free coffee, and are you terribly proud of that? And, of course, gave up candy and other donuts? But the list of sweet foods is much wider than it seems. For example, any fast diet completely excludes bananas, grapes, raisins, packaged juices. . .
- Many foods look "harmless" and are often consumed. Meanwhile, one tablespoon of milk in coffee is 9 kcal, a cup of kefir - 148 kcal (and if it is unsweetened yogurt, then 230 kcal in general), the average apple - 120 kcal, chicken egg - 158 kcal, 100 g of nuts - about 645 kcal. . . And these are just snacks, which are often not even noticed!
- Food as stress or taking up hands is a great evil. Keeping a food diary can open our eyes to many eating habits that harm our figure. How many times have you made yourself a sandwich “under the TV”, for company with someone, out of “nerves”?
- Dried stomach. The walls of this organ are elastic muscles that can change their shape. Double and triple supplements stretch the stomach, which prevents satiety with small portions. Look for yourself: if you have enough standard portions of food from the cafe (bowl of soup + salad), your stomach is in good shape. And if you feel hungry after such a meal (even 15 minutes after lunch), put your will in your hand. It is not necessary to perform surgery and close the stomach, but you will have to train your willpower for a very long time without overeating.
You can approach this question more carefully by reviewing not only your own eating habits, but alsopsychological attitudes.
Reviews of popular safe diets
Vegetarianism
This diet has many advantages over others: it allows grains, bread, vegetables and fruits. Unlike veganism, vegetarianism does not give up some products of animal origin (eggs, dairy products, honey).
Vegetarianism will be relevant if your old diet contained large amounts of fish and fatty meats (mackerel, salmon, pork).
If it is not possible to eat "herbs" well, nutritionists advise you to organize avegetarian weekendor weeks.
"The main thing is to arrive on time before six! "
It is believed that you can lose 5 kg per week if you refuse late dinners and even snacks before bed, having time to finish the last meal by 18: 00 (maximum - by 19: 00). At the same time, dinner should be light: for example, a vegetable salad with vegetable oil and cooked lean fish.
But it's not that simple.This diet will be useless if other meals are not calculated correctly:
- food should be divided into small but frequent (4-5 times a day) portions;
- for breakfast it is better to choose cereals (for example, oatmeal with banana and coffee);
- snack: fruit (better fresh, because dried fruit is high in calories);
- for lunch, allow yourself cereals (porridge, soup, bread), meat, vegetables;
- afternoon tea: light milk dish.
Better to cook in a double boiler, oven, simmer. Give up frying while losing pounds.
If hunger keeps you awake with this diet, allow yourself a slice of apple or a couple of tablespoons of light salad before bed.
Healthy food
- Breakfast: "real" carbohydrates - cereals with butter, nuts, berries or fruit. Muesli or granola (but this product is careful, it contains a lot of sugar). When preparing a sweet porridge, it can be supplemented with fresh cheese, unsweetened boiled egg. Kefir, yogurt, tea or coffee (which are not sweet) will be
- 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 sea hake, pollock). Vegetables (stewed, boiled, steamed or fresh) with unrefined oil.
- Podnik (or snack no. 2): unsweetened sour milk.
- Dinner: meat, fish, vegetables (same as 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 is not worth replacing it with tea or coffee (and even more so with juices that contain a lot of sugar).
The only drawback of this diet is that it does not act as a temporary measure. To have a slim body, you will need to instill in yourself a constant habit of proper nutrition. But first, last at least 3 weeks.