One of the protagonists of the film "The devil wears Prada" was ready to lose weight at any cost, not even counting gastritis as a dangerous price to pay for a slim waist. Girls and women, educated in the philosophy of a healthy life, no longer agree on this. Our goal is to lose weight without harm to health (but preferably - as soon as possible). And it's doable!
The regimen is more important than the diet itself
It is equally important for teens and people over 40 that their daily diet works like clockwork.
Therefore:
- it is worth having breakfast, lunch, dinner and even snacking at the same time (regardless of the day of the week);
- if you play sports, perform your workouts according to the schedule, distributing them evenly throughout the week;
- it is reasonable to check weight often (but one thing is to weigh yourself every day and another - 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 blame yourself too much. Although, of course, it is not even necessary to "go all out".
"Own" food system: effective, but not deadly
Not all menus will allow you to immediately lose a large sum (say 5 kg per week) without harming your health. You will have to choose between an effective but notoriously dangerous diet (which includes mono-nutrition and other "rigid" ones) and a slow but healthy weight loss.
Works efficiently and smoothly:
- separate food;
- healthy food (except starchy foods, fried foods, alcohol and mandatory 100% vegetable dinners before 22: 00 - vegetables must be fresh or baked);
- increase the frequency of meals with decreasing portions;
- a gradual decrease in daily calories - by 300-400 kcal per day, no more.
Important: You shouldn't cut your diet too quickly. This is stressful for the body. Our subconscious can decide that the times of hunger have come and "activate" the internal economy mode, initiating the "process of powerlessness" so that the body does not waste fat reserves, and even sending any unused calories to thereserve, i. e. on the sides. In this case, a strict diet will do more harm than help (more psychological discomfort due to the need to "sit" exclusively on dietary, but not always favorite dishes).
Fasting days
Nutritionists and even therapists consider kefir, apple, kefir-apple, cottage cheese and so on to be beneficial to the body.
But you also need to download wisely. Make sure thatthe daily ration is not less than 800-1000 kcal. However, avoid physical activity (which includes both sports and intense homework).
Pure water
The correct water balance in the body is important in any case. Water is responsible for the condition of the skin (which will remain supple and not sag from weight loss). Water eliminates toxins from the body that are released when fat deposits "melt". It also beneficially fills the stomach, replacing the usual frequent snacks and protecting against the consumption of excess calories.
When losing weight,drinks 2 liters of clean still water every day. But not all at once: distribute the portions of water gently, using a glass at most. If you start drinking one liter at once, you will stretch your stomach and be exhausted from constant appetite, because an enlarged stomach will be more difficult to "feed".
But beware of yourself: if the organisms of 9 people accept to drink so often with joy, the body of the 10th person will respond withthe appearance ofedema. This symptom says 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 your problems with these organs, both your personal diet and the method of losing weight should be discussed with your doctor.
Body rest
You can't safely lose weight by dieting and standing in a three-minute bar every day, but regularly denying yourself healthy sleep. The regular lack of sleep, multiplied by a bad diet and constant fatigue from exercise in the gym, will generate stress, chronic fatigue and therefore hormonal imbalances in record time.
It is advisable to get enough sleep between 22: 00 and 10: 00, so that the uninterrupted sleep time is at least 8 hours. During this time, the resting body produces hormones that help the body break down fats. Furthermore, a complete night's rest is a guarantee of joy for the whole day (which is especially important when playing sports).
Healthy sleep is also "done":
- walks in the fresh air before going to bed;
- orthopedic mattress;
- calm atmosphere before going to bed;
- a pacified 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 mild sedative).
Physical education, i. e. sports
Regular fitness or strength training is the most important condition for rapid weight loss without a sharp reduction in calorie intake.
These can be workouts of any intensity.
More suitable:
- 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 frequency starts from 10 thousand steps);
- running - 2 or 3 runs per week for 20 minutes, at a slow pace;
- daily exercises at home, but not less than 20-30 minutes a day (you can choose a workout for yourself on the Internet, or at least turn a circle and swing a press).
But: if you haven't slept enough or you're not feeling well, give up physical education. Squats or pushups with force, overcoming a headache or muscle aches, you will only hurt yourself. And if the sports themselves end in ailments, it is better to speak to a doctor - the body warns you of a future "exhaustion".
Massage
It is foolish to hope that this procedure "breaks" the fat deposits in the body.
But if you play sports, massage can help relieve stress in tired muscles. In addition, themassage accelerates blood circulation(which means the body's ability to remove toxins faster).
Contrast showers and "warming" beauty treatments will also be useful.
Internal preparation
To lose weight properly,mentally prepare for this. You shouldn't buy a fridge magnet that says "Don't eat, and that's the cow" - such a funny "motto" will cause 5 minutes, and then it will be boring.
It is wiser to drink a mild sedative or take medications that strengthen the nervous system and help cope with stress early (at least 2 weeks before starting a diet).
These can be:
- light pharmaceutical products (say vitamins);
- herbal teas (pharmaceutical preparations are called so-called "soothing", "anti-stress");
- essential oils (vanilla, mandarin, lavender).
By the way: keeping a food diary can also be called psychological preparation. While not changing your diet, start recording every portion you eat (even light snacks), not forgetting mealtime. This will help you understand your basic nutrition mistakes - 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 constant hunger, you feel stress, tension, risking to "break" at the wrong time. It is best to consider frequent safe snacks by hiding a stash of apples, celery, cucumbers and other foods with low or even negative calories in the house.
You can prepare vegetables for future use (wash, peel, chop, grate or make a salad without dressing and put it in the refrigerator in a closed container). To prevent the apple slices from darkening, sprinkle them with lemon juice.
Calculation of body mass index
Sometimes women lose weight violently, not realizing that their weight is actually within normal limits. Your body mass index (BMI) will help you figure out if you are overweight and, if so, how exhausted you are.
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:
- less than 19 for an adult - extremely low weight;
- 19-24 - you are of normal weight;
- 25-29 - overweight is clearly outlined;
- 30 and above is a sign of obesity.
These aren't the only numbers to help you lose weight safely. Doctors and nutritionists also know the rules for "soft" weight loss - 3-4 kg per month. That is, deciding to lose 10 kg, divide your goal by 3 or 4 and you will find that, since the monthly loss of 4 kg does not affect the body, you do not have to rush, 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 rejection of the supplement. So during weight loss it is worth giving up peppery dishes flavored with mustard and "hellish" spices.
- Eating for the family is economical. . . But also very caloric. In addition to being constantly in the kitchen with the obligation to take a sample from each dish prepared. You can't lose a lot of weight by forcing yourself to chew only a dandelion leaf salad, but after dinner by throwing bits of bread, leftover cutlets and sweet bites left by children into your mouth. Yes, it's not cheap, but the food you can't refuse will inevitably "stick" to your hips.
- It is not reasonable to abandon basic products without replacing them with alternatives. Let's say you want to lose weight with vegetarianism, remember: it is wise to replace meat with soy and other legumes, avocados, nuts and you shouldn't give up on milk or eggs.
- It is best to buy a kitchen scale now. Cooking by eye makes it so easy to double your food dose!
- A huge supply of food hurts. 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 invite you to "sin", making it difficult to lose weight quickly.
- Lack of control over sugar consumption is also bad. Did you heroically start drinking tea and even coffee without sugar, and are you terribly proud of it? And, of course, he gave up on 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 seem "harmless" and are often eaten rashly. Meanwhile, a tablespoon of milk in coffee is 9 kcal, a glass of kefir - 148 kcal (and if it is unsweetened yogurt, then 230 kcal), a medium apple - 120 kcal, a chicken egg - 158 kcal, 100 gof walnuts - about645 kcal. . . And these are just snacks, which are often not even noticed!
- Food as a stress reliever or to keep your hands busy is a huge evil. Keeping a food diary can make us open our eyes to many eating habits that do our figure a disservice. How many times have you made yourself a sandwich "under the TV", for a company with someone, from the "nerves"?
- Stomach distension. 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. Find it for yourself: if you have enough of a standard serving of food from a bar (bowl of soup + 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 hand. It is not necessary to perform an operation and close the stomach, but you will have to train willpower without overeating for a long time.
You can also approach this problem more carefully by examining not only your eating habits, but alsopsychological attitudes.
Popular reviews of safe diets
Vegetarianism
This diet has many advantages over others: it allows cereals, bread, vegetables and fruit. Unlike veganism, vegetarianism does not give up some of the products of animal origin (eggs, dairy products, honey).
Vegetarianism will be relevant if your old diet included fish and fatty meats (mackerel, salmon, pork) in large quantities.
If it is not possible to eat "herbs" well, nutritionists recommend organizing avegetarian weekendor weeks.
"The important 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 going to sleep, having time to finish the last meal by 18: 00 (maximum - by 19: 00). At the same time, dinner should be light: say, a vegetable salad with vegetable oil and boiled lean fish.
But it's not that simple.This food system will be useless if the other meals are not calculated correctly:
- food should be divided into small but frequent portions (4-5 times a day);
- it is better to choose breakfast cereals (for example, oatmeal with banana and coffee);
- snack: fruit (better fresh, because dried fruit is rich in calories);
- for lunch, indulge in cereals (porridge, soup, bread), meat, vegetables;
- Afternoon snack: a light dairy dish.
Cooking is best in a water bath, oven, simmer. Stop frying by losing weight.
If hunger keeps you awake on this diet, treat yourself to a slice of apple or a couple of tablespoons of light salad before bed.
Healthy food
- Breakfast: "right" carbohydrates - cereals with butter, nuts, berries or fruit. Muesli or muesli (but this product is careful, it contains a lot of sugar). When preparing sweet porridge, it can be supplemented with cottage cheese, unsweetened - with boiled egg. Kefir, yogurt, tea or coffee (not sweet) will be fine
- 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 hake, cod). Vegetables (stewed, boiled, steamed or fresh) with unrefined oil.
- Podnik (or snack # 2): unsweetened sour milk.
- Dinner: meat, fish, vegetables (the same as 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 containing a lot of sugar).
The only downside to this diet is that it doesn't work as a temporary measure. To have a lean body, you will need to instill in yourself the constant habit of proper nutrition. But first, hold out for at least 3 weeks.