One of the main characters in "Devil Wears Prada" was ready to lose weight at any cost, without considering gastritis as a dangerous price to pay for such a slim waist. Girls and women who grew up with a healthy philosophy of life no longer agree. Our goal is to lose weight without harming your health (but preferably - as soon as possible). And you can do it!
Regime is more important than diet itself
It is equally important for teenagers and people over 40 to work their daily diet for an hour.
Therefore:
- is worth having breakfast, lunch, dinner and even a snack at the same time (regardless of the day of the week);
- If you exercise, distribute your workouts evenly throughout the week according to a schedule;
- It is advisable to control your weight often (but it is one thing to weigh yourself daily - every hour);
Fitness trainers claim that in real life, only a third of people are able to follow a strict regimen. So if you lose from time to time, don't hurt yourself too much. Of course, there is no need to "get out of everything. "
"Own" power system: effective, but not deadly
Each menu does not allow you to immediately lose a tidy amount (5 kg per week) without compromising your health. You will have to choose between an effective but popular dangerous diet (including mono-nutrition and other "planners") and slow but healthy weight loss.
Work efficiently and smoothly:
- separate food;
- healthy food (except starchy foods, fried foods, alcohol and mandatory 100% vegetable dinner until 22: 00 - vegetables must be either fresh or cooked);
- increase the frequency of meals with decreasing portions;
- Gradual reduction in daily calories - 300-400 kcal per day, no more.
Important: You should not cut your diet too quickly. It can be stressful for the body. Our subconscious mind can decide when hunger is coming and "activates" the internal economic regime, begins the "process of weakness" so as not to waste the body's fat reserves, and even send every unused calorie to the reserve, that is, to the sides. In this case, a strict diet will do more harm than good (plus psychological anxiety from the need to just "sit" on the diet, but not always favorite foods).
Fasting days
Nutritionists and even therapists recommend kefir, apple, kefir-apple, cottage cheese, etc. are considered useful for the body.
But you also need to unload wisely.Make sure your daily diet is at least 800-1000 kcal. However, avoid physical activity (including both sports and intense homework).
Pure water
Proper water balance in the body is important anyway. Water is responsible for the condition of the skin (it will remain elastic and will not sag as you lose weight). Water removes toxins released when fat deposits in the body "melt". It also replenishes the culture in a culturally beneficial way that often replaces regular snacks and protects against excess calorie intake.
When losing weightfor 2 liters of clean still waterevery day. But not all at once: evenly distribute the portions of water using a maximum of one glass. If you start drinking a liter at a time, you will prolong your stomach and get tired of the constant appetite, because it will be more difficult to "feed" an enlarged stomach.
But watch for yourself: if the bodies of 9 people enjoy drinking so often, then the body of the 10th person will respond withedema. This symptom tells you to reduce your water intake (also talk to a therapist who will refer you for a kidney or heart test). If you know about these organ problems in advance, both your personal drinking regimen and your weight loss method should be discussed with your doctor.
Body Rest
You can lose weight by dieting in a bar for three minutes every day, but you can regularly deny yourself a healthy sleep. Frequent sleep deprivation, a poor diet, and constant fatigue from exercising in the gym will result in a record amount of stress, chronic fatigue, and then hormonal imbalance.
It's a good idea to get enough sleep between 10pm and 10am, as long as you get at least 8 hours of uninterrupted sleep.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 well-being for the whole day (this is especially important when doing sports).
Healthy sleep is also "done":
- walks in the fresh air before bed;
- orthopedic mattress;
- calm atmosphere before bed;
- is a calming emotional background (women's nerves suffer because they give up their favorite foods, so it's important to prepare properly for a diet and use a mild sedative).
Physical education, ie sports
Regular fitness or strength training is the most important condition to lose weight fast without a sharp decrease in calorie intake.
These can be exercises of any intensity.
Most suitable:
- group exercises in the gym (pilates, yoga, aerobics);
- walking (but it is better to walk with a pedometer or a similar program installed on your smartphone - the daily walking rate for an adult starts at 10, 000 steps);
- running - 20 minutes a week, 2 or 3 runs at a slow pace;
- Daily workouts at home, but at least 20-30 minutes a day (you can choose an exercise for yourself on the Internet or swing the press with at least one hoop).
But: if you don't get enough sleep or don't feel well, stop exercising. Squatting or pushing hard to relieve a headache or aching muscles will only hurt yourself. And if the sport itself ends in illness, it is better to talk to a doctor - the body warns of a future "accident".
Massage
It is foolish to hope that this procedure will "break down" fat deposits in the body.
But if you exercise, massage can help relieve stress on tired muscles. In addition,massage speeds up blood circulation(which indicates the body's ability to remove toxins faster).
Contrasting showers and "warming" beauty treatments will also be helpful.
Internal preparation
To lose weight,mentally prepare for it. You shouldn't buy a fridge magnet that says "Don't eat, here's a cow" - such a "slogan" party will cause 5 minutes and then get bored.
It's best to take a mild sedative or take medications that strengthen the nervous system and help you cope with stress in advance (at least 2 weeks before going on a diet).
These could be:
- light pharmaceutical products (eg vitamins);
- herbal teas (so-called pharmaceuticals - "sedative", "anti-stress");
- essential oils (vanilla, mandarin, lavender).
By the way: keeping a food diary can also be called psychological preparation. As long as you stay on your diet, start recording every portion you eat (even light snacks) without forgetting meal times. This will help you understand your main nutritional mistakes, ie the reasons for gaining and maintaining excess weight.
Stay hungry or not. . .
Even after starting a diet, remember:hunger is not a friend, it is an enemy. Do you feel stress, tension due to constant hunger, the risk of "breaking" at the wrong moment. It is often better to consider safe snacks at home, hiding a supply of apples, celery, cucumbers and a food that is low or even negative in calories.
You can prepare vegetables for future use (wash, peel, cut, grate or make a salad without dressing and put in the refrigerator in a closed bowl). Sprinkle with lemon juice to prevent darkening of apple slices.
Calculating Body Mass Index
Sometimes women lose weight violently without realizing that their weight is normal. Your body mass index (BMI) will help you understand if you are overweight and how much you are consuming in this case.
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:
- less than 19 for an adult - extremely reduced weight;
- 19-24 - your normal weight;
- 25-29 - excess weight is clearly indicated;
- 30 and over is a sign of obesity.
These are not the only useful numbers that will help you lose weight safely. Doctors and nutritionists also know the norms of "soft" weight loss - 3-4 kg per month. That is, when you decide to lose 10 kg, divide your goal into 3 or 4, and you will learn that you do not need to rush to lose 2, 5 months (10/4) to lose weight, because losing 4 kg per month does not affect the body.
New good habits
- The sharper the food, the more it is consumed. This means that the supplement is thoroughly chewed and will not be discarded. Therefore, during weight loss, it is worth giving up fragrant pepper dishes with mustard and "hell" spices.
- Family meals are served. . . Also high in calories. Also, do not stop in the oven with the forced removal of a sample from each prepared dish. You can't lose a lot of weight by forcing yourself to just chew a dandelion leaf salad, but throw away bread crumbs, leftover cutlets and biting sweets that kids put in your mouth after a meal. Yes, it's not economical, but the food you can't give up will definitely "stick" to you.
- It is unreasonable to refuse to replace basic products with alternatives. Let's say you want to lose weight on a vegetarian diet, 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 better to buy kitchen scales immediately. Cooking with the eyes makes it easier to double the diet dose!
- Huge food stocks are bad. On the one hand, it is wise to buy a lot of food - you do not need to go to the store often. On the other hand, a clogged refrigerator and pantry will constantly urge you to "sin", which will make it difficult to lose weight.
- Lack of control over sugar consumption is also bad. Have you heroically started drinking sugar-free tea and even coffee and are you very proud of it? Surely you gave up sweets and other breads? But the list of sugary foods is much wider than it seems. For example, any fast diet completely excludes banana, grape, raisin, packaged juices. . .
- Many foods seem "harmless" and are often consumed in a hurry. Meanwhile, a spoonful of coffee contains 9 kcal of milk, a glass of kefir - 148 kcal (and if it is unsweetened yogurt, generally 230 kcal), an average apple - 120 kcal, a chicken egg - 158 kcal, 100 g of nuts - about 645 kcal. . . And these are just snacks, they are often not noticed!
- Eating to keep stress or keep your hands busy is a big evil. Keeping a food diary can open our eyes to many eating habits that negatively affect our figures. How many times have you made yourself a "nervous" sandwich for a company with someone "under the TV"?
- Wide belly. The walls of this organ are elastic muscles that can change shape. Double and triple supplements extend the culture, so it is impossible not to be satisfied with small portions. See for yourself: if you have a standard meal from the cafe (bowl of soup + salad), the stomach is in good condition. And if you feel hungry after such a meal (even 15 minutes after dinner), hold your will in the fist. You do not need to operate and close the culture, but you need to train your willpower without eating too much for too long.
You can take a closer look at this issue by looking not only at your eating habits, but also at yourpsychological relationship.
Popular Safe Diet Reviews
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 when your old diet includes a lot of fish and fatty meats (mackerel, salmon, pork).
If it is not possible to eat"herbs" well, nutritionists recommend that you organize avegetarian weekendor weeks.
"The main thing is to have time before six! "
It is believed that you can lose 5 kg a week if you find time to finish the last meal before 18: 00 (maximum - until 19: 00) and give up late dinners and even snacks before going to bed. 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 will be useless if other foods 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);
- At dinner, give yourself cereals (porridge, soup, bread), meat, vegetables;
- Afternoon tea: a light dairy meal.
Better double pot, bake in the oven, bake. Avoid frying to lose weight.
If your hunger keeps you awake with this diet, allow yourself a slice of apple or a few tablespoons of light salad before bed.
Healthy food
- Breakfast: "right" carbohydrates - butter, nuts, berries or fruit cereals. Muesli or granola (but this product is careful, it contains a lot of sugar). When preparing sweet porridge, sugar-free - can be added to cottage cheese with boiled eggs. Will make kefir, yogurt, tea or coffee (not sweet)
- Second breakfast (or # 1 snack): 1 fruit or a glass of kefir.
- Lunch: Vegetarian soup. Light meat or fish (rabbit, chicken, turkey, veal, tea fish or sea hake, pollock). Vegetables with unrefined oil (cooked, boiled, steamed or fresh).
- Podnik (or snack # 2): unsweetened sour milk.
- Dinner: meat, fish, vegetables (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. No need to replace it with tea or coffee (and even more juices with sugar).
The only downside to this diet is that it doesn't work as a temporary measure. In order to have a slim body, you will have to instill in yourself a constant eating habit. But first, stop for at least 3 weeks.