One of the main characters in the movie "The Devil Wears Prada" was ready to lose weight at any cost and does not even count gastritis as a dangerous price to pay for a thin waist. Girls and women, brought up with the philosophy of a healthy life, no longer agree with this. Our goal is to lose weight without health damage (but preferably - as soon as possible). And it's doable!
Diet is more important than diet itself
It is just as important for teens and people over 40 that their daily diet works like a clock.
Therefore:
- it's worth eating breakfast, lunch, dinner and even having snacks at the same time (regardless of the day of the week);
- If you go to sports, train according to the schedule and distribute them evenly throughout the week;
- it is reasonable to check your weight often (but it is one thing to weigh yourself daily and another - every hour);
Coaching claims that only one-third of people in real life are capable of adhering to a strict scheme. So if you get lost from time to time, you should not advise yourself too much. Although, of course, there is no need to "go all out" either.
"Own" electrical system: efficient but not deadly
Not all menus allow you to lose a nice amount (eg 5 kg per week) immediately without harming your health. You will have to choose between an effective but notoriously dangerous diet (which includes mono-nutrition and other "strict") and slow but healthy weight loss.
Work efficiently and smoothly:
- separate food
- healthy food (with the exception of starchy foods, fried foods, alcohol and mandatory 100% vegetable dinners before 22. 00 - vegetables must be either fresh or baked);
- increasing the frequency of meals with decreasing portions
- a gradual decrease in daily caloric 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 hungry times have come and "turn on" the internal state of economy, start the "powerlessness process" so that the body does not waste 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 discomfort from the need to "sit" solely on diet, but not always favorite dishes).
Fastedage
Both nutritionists and even therapists consider kefir, apple, kefir-apple, cottage cheese and so on days as beneficial for the body.
But it is also necessary to perform reading wisely. Make sure the daily rationis not less than 800-1000 kcal. However, avoid physical activity (which includes both sports and intense homework).
Pure water
Proper water balance in the body is important in any case. Water is responsible for the condition of the skin (which remains elastic and does not sink from losing weight). Water flushes out toxins from the body that are released when fat deposits "melt". It also fills the stomach positively, replaces the usual frequent snacks and protects against the consumption of excess calories.
When you lose weight,drink 2 liters of clean still water every day. But not all at once: Distribute portions of water evenly with a maximum of one glass. If you start drinking a liter at once, you will stretch your stomach and be exhausted from constant appetite because an enlarged stomach will be harder to "feed".
But take care of yourself: if the organisms of 9 people accept to drink so frequently with pleasure, the body of the 10th person will react withthe appearance ofedema. This symptom says that water consumption should be reduced (and also talk to a therapist who refers you for a kidney or heart examination). And if you already know about your own problems with these organs, both your personal drinking regimen and the method of losing weight should be discussed with your doctor.
Body Support
You can not lose weight safely by dieting and standing in a bar for three minutes every day, but regularly deny yourself a healthy sleep. Regular sleep deprivation multiplied by a poor diet and constant fatigue from working out in the gym in record time will generate stress, chronic fatigue and then hormonal imbalance.
It is advisable to get enough sleep between22 and at10, so that the time for uninterrupted sleep is at least 8 hours. During this time, the resting body produces hormones that help the body break down fat. In addition, a full night's rest is a guarantee of cheerfulness throughout the day (which is especially important when playing sports).
Healthy sleep is also "made":
- goes in the fresh air before bedtime;
- orthopedic mattress
- calm atmosphere before bedtime;
- a pacified emotional background (due to refusal of favorite foods, women's nerves suffer, so it is important to properly prepare for a diet and use a light sedative).
Physical education, it's sport
Regular fitness or strength training is the most important condition for rapid weight loss without a sharp reduction in calorie intake.
This can be any intensity workout.
Best suited:
- group training in the gym (pilates, yoga, aerobics);
- walking (but it is better to go with a pedometer or similar program downloaded to a smartphone - for an adult, the daily walking speed starts from 10 thousand steps);
- running - 2 or 3 runs a 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 barbell and swing a press).
But: if you did not get enough sleep or if you are not feeling well, give up physical exercise. Squats or push-ups through force, overcoming headaches or sore muscles, you will only injure yourself. And if the sport itself ends in suffering, it is better to talk to a doctor - the body warns you of a future "collapse".
Massage
It is foolish to hope that this procedure will "break" the fat deposits in the body.
But if you play sports, massage can help relieve stress in tired muscles. In addition,massage accelerates blood circulation(which means the body's ability to remove toxins faster).
Contrast showers and "warming" beauty treatments will also be helpful.
Internal preparation
To lose weight properly, you mustprepare mentally for this. You should not buy a fridge magnet with the inscription "Do not eat and it's the cow" - such "motto" fun will take 5 minutes, and then it will be boring.
It is wiser to drink a mild sedative or take a course of medication that strengthens the nervous system and helps deal with stress in advance (at least 2 weeks before starting a diet).
These can be:
- light pharmaceuticals (eg vitamins)
- herbal tea (preparations for pharmacies are then called - "sedative", "anti-stress");
- essential oils (vanilla, mandarin, lavender).
By the way: keeping a food diary can also be called psychological preparation. While not changing your own diet, start recording every serving you eat (even light snacks) and do not forget about meals. This will help you understand your own basic nutritional errors, that is, the reasons why gain and maintain obesity.
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 and risk "breaking down" at the wrong moment. It is better to consider frequent safe snacks by hiding a supply of apples, celery, cucumbers and other foods with low or even negative calories at home.
You can prepare vegetables for future use (wash, peel, slice, grate or prepare a salad without dressing and put it in the fridge in a closed container). Sprinkle them with lemon juice to prevent the apple slices from getting darker.
Calculating body mass index
Sometimes women lose a lot of weight without realizing that their weight is actually within normal limits. Body mass index (BMI) helps you understand if you are overweight, and if so, how much you have run out of yourself.
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.
The result remains to be checked:
- under 19 for an adult - extremely reduced weight;
- 19-24 - you have normal weight;
- 25-29 - obesity is clearly outlined;
- 30 and above 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 for "soft" weight loss - 3-4 kg per. Month. That is, decide to lose 10 kg, divide your own goal by 3 or 4, and you will find that since the monthly loss of 4 kg does not hit the body, you do not have to hurry and set aside 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 is no thorough chewing and rejection of the subsidy. So during weight loss it is worth giving up on peppery dishes flavored with mustard and "hell" spices.
- Eating for the family is scarce. . . But also very high in calories. As well as constantly standing by the stove with mandatory removal of a sample from each prepared bowl. You can not lose much by forcing yourself to chew only a salad of dandelion leaves, but after dinner you throw away pieces of bread, remnants of chops and bites of sweets that children have left in your mouth. Yes, it is not economical, but food that you could not refuse will inevitably "stick" to your sides.
- It is unwise to abandon basic products without replacing them with alternatives. Let's say you want to lose weight on vegetarianism, remember - it is wise to replace meat with soy and other legumes, avocados, nuts, and you should not refuse milk or eggs.
- It's better to buy a kitchen scale right away. Cooking with 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 do not have to go to the store often. But on the other hand, a clogged refrigerator and pantry constantly beckon to “sin, ” making it difficult to lose weight fast.
- Lack of control over sugar consumption is also bad. You heroically started drinking tea and even coffee without sugar, and are you terribly proud of it? And of course gave up candy and other donuts? But the list of sugary foods is much broader than it seems. For example, any fast diet completely excludes bananas, grapes, raisins, packaged juices. . .
- Many foods appear "harmless" and often cause rashes. Meanwhile, a spoonful of milk in coffee is 9 kcal, a glass of kefir - 148 kcal (and if it is unsweetened yogurt, then 230 kcal at all), an average apple - 120 kcal, a chicken egg - 158 kcal, 100 g nuts - approx. 645 kcal. . . And these are just snacks that you often do not even notice!
- Food as a seizure of stress or to keep your hands busy is a huge evil. Keeping a food diary can open our eyes to many eating habits that make our figure bad. How many times have you made yourself a sandwich "under the TV" for a company with someone from "nerves"?
- Flatulence. The walls of this organ are elastic muscles that can change their shape. Double and triple supplements stretch the stomach, making it impossible to get enough of small portions. See for yourself: If you have enough of a standard serving of food from a café (bowl of soup + salad), your stomach is in good shape. And if after such a meal you feel hungry (even 15 minutes after lunch), then take your will in your fist. It is not necessary to perform an operation and close the stomach, but you will have to train your willpower without eating too much for a very long time.
You can also take a closer look at this topic by reviewing not only your own eating habits but alsopsychological attitudes.
Popular Reviews on Safe Diets
Vegetarianism
This diet has many advantages over others: it allows grains, breads, vegetables and fruits. Unlike veganism, vegetarianism does not abandon some of the products of animal origin (eggs, dairy products, honey).
Vegetarianism would 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 that you arrange avegetarian weekendor weeks.
"The most important thing is to be on time before six! "
It is believed that you can lose 5 kg a week if you refuse late dinners and even snacks before bedtime, and have time to finish the last meal at. 18: 00 (maximum - 19: 00). In this case, dinner should be light: say a vegetable salad with vegetable oil and cooked 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 portions (4-5 times a day);
- it is better to choose cereals for breakfast (for example, oatmeal with banana and coffee);
- snack: fruit (better fresh because dried fruits contain many calories);
- for lunch, allow yourself grains (porridge, soup, bread), meat, vegetables;
- Afternoon meal: a light dairy dish.
Better to cook in a double boiler, oven, simmer. Give up frying while losing weight.
If your hunger keeps you awake with this diet, allow yourself an apple slice or a few tablespoons of light salad before bedtime.
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 sweet porridge, it can be supplemented with cottage cheese, unsweetened - with boiled eggs. Kefir, yogurt, tea or coffee (not sweet) do it
- Second breakfast (or snack # 1): 1 fruit or a glass of kefir.
- Breakfast: Vegetarian soup. Light meat or fish (rabbit, chicken, turkey, veal, river fish or sea hake, pollock). Vegetables (stewed, cooked, steamed or fresh) with unrefined oil.
- Podnik (or snack # 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 yoghurt.
Remember to drink plenty of clean water. You should not replace it with tea or coffee (and even more so with juices that are high in 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 hold for at least 3 weeks.