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 price for a slim waist. Girls and women brought up on the philosophy of healthy living no longer agree. Our goal is to lose weight without harm to health (but preferably as soon as possible). And it's doable!
Regime is more important than diet
For teens and people over 40, it's just as important that their daily diet works like clockwork.
Therefore:
- is worth having breakfast, lunch, dinner and even eating at the same time (regardless of the day of the week);
- if you do sports, do your workouts on a schedule, distributing them evenly throughout the week;
- it is wise to control your weight often (but it is one thing to weigh yourself every day and another every hour);
Fitness trainers claim that in real life only a third of people are able to follow a strict regimen. So, if you get lost from time to time, you should not judge yourself too much. Although, of course, we don't need to "go anywhere. "
"Own" energy system: efficient but not deadly
Not every menu will allow you to lose a tidy amount (say 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 seamlessly:
- separate food;
- healthy food (excluding starchy foods, fried foods, alcohol and mandatory 100% vegetable dinners before 22: 00 - vegetables must be either fresh or roasted);
- increase the frequency of meals with decreasing portions;
- gradually reduce daily calories - by 300-400 kcal per day, no more.
Important: you should not reduce your diet too fast. This is stressful for the body. Our subconscious mind can decide that the times of famine have come, and "turn on" the internal economy mode, starting the "process of helplessness" so that the body does not waste fat stores, and even send any unused calories to the reserve, that is, in countries. In this case, a strict diet will do more harm than good (plus the psychological discomfort of having to "sit" exclusively on dietary, but not always favorite dishes).
Days on an empty stomach
Nutritionists and even therapists consider kefir, apple, kefir-apple, cottage cheese and so on the days as useful for the body.
But it is also necessary to make a reasonable unloading. Make sure thedaily ration is at least 800-1000 kcal. However, avoid physical activity (which includes both sports and intense homework).
Clean water
Proper body water balance is important in any case. Water is responsible for the condition of the skin (which will remain elastic and will not sag from weight loss). Water expels toxins from the body, which are released when fat accumulates. And water is also good for filling the stomach, replacing the usual frequent snacks and prevents the consumption of excess calories.
When you lose weight,drink 2 liters of clean still water every day. But not all at once: distribute the portions of water evenly, using a maximum of a glass. If you start drinking a liter at once, you will stretch your stomach and you will be exhausted from constant appetite, because an enlarged stomach will be more difficult to "eat".
But beware: if the bodies of 9 people accept drinking so often with pleasure, then the body of the 10th person will respond withthe appearance ofedema. This symptom says that 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, your personal drinking regimen and weight loss method should be discussed with your doctor.
Body Rest
You can't lose weight safely by dieting and staying in a three-minute bar every day, but you regularly refuse healthy sleep. Regular lack of sleep, multiplied by a poor diet and constant fatigue from exercise in the gym, in record time will generate stress, chronic fatigue and then hormonal imbalance.
It is recommended that you get enough sleep between 22: 00 and 10: 00, so that the time of continuous sleep is at least 8 hours. During this time, the body at rest produces hormones that help the body break down fat. In addition, a complete rest at night is a guarantee of vigor for the whole day (which is especially important in sports).
Healthy sleep is also "made":
- walks in the fresh air before bed;
- orthopedic mattress;
- calm atmosphere before bed;
- peaceful emotional background (due to the refusal of favorite foods suffer women's nerves, so it is important to properly prepare for the diet and use a mild sedative).
Physical education, this 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 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 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 at least 20-30 minutes a day (you can choose a workout for yourself on the Internet or at least turn the hoop and swing with a 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 muscle aches, will only hurt yourself. And if the sports themselves end in malaise, it is better to talk to a doctor - your body warns of a future "collapse".
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 in tired muscles. In addition,massage speeds up blood circulation(which means the body's ability to remove toxins faster).
Contrasting showers and "warming" beauty treatments will also be helpful.
Internal preparation
To lose weight properly,prepare yourself mentally for this. You should not buy a fridge magnet with the inscription "Do not eat, and this is the cow" - such "moto" fun will cause 5 minutes and then it will become boring.
It is wiser to take a mild sedative or take a course of medications that strengthen the nervous system and help deal with stress in advance (at least 2 weeks before going on a diet).
These can be:
- light pharmaceuticals (say, vitamins);
- herbal teas (pharmaceuticals are called so - "sedative", "anti-stress");
- essential oils (vanilla, tangerine, lavender).
By the way: keeping a food diary can also be called psychological preparation. As long as you stay on your own diet, start recording every serving you eat (even snacks), not forgetting about meal times. This will help you understand your own major eating mistakes, that is, the reasons for gaining and maintaining excess weight.
Starvation 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 consider frequent safe snacks, hiding at home a supply of apples, celery, cucumbers and other foods with low or even negative calories.
You can prepare vegetables for future use (wash, peel, chop, grate or prepare the salad without dressing and place it in the refrigerator in a closed container). To prevent darkening of the apple slices, sprinkle them with lemon juice.
Calculate body mass index
Sometimes women lose weight forcibly without realizing that their weight is actually within normal limits. The body mass index (BMI) will help you find 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:
- under 19 for an adult - extremely reduced weight;
- 19-24 - you have a normal weight;
- 25-29 - overweight is clearly defined;
- 30 and over is a sign of obesity.
These are not the only useful numbers that help you lose weight safely. Doctors and nutritionists also know the norms for "soft" weight loss - 3-4 kg per month. That is, deciding to lose weight, divide your own goal into 3 or 4 and you will understand that since the monthly loss of 4 kg does not hit the body, you do not need to hurry, spending 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 deep chewing and refusal of the supplement. So during weight loss it is worth giving up peppery dishes flavored with mustard and "hell" spices.
- Feeding for the family is economical. . . But also very high in calories. As well as constant standing by the stove with mandatory sampling of each prepared dish. You can't lose weight by forcing yourself to chew only a salad of dandelion leaves, but after dinner you throw in your mouth pieces of bread, leftover cutlets and bitten cakes. Yes, it's not economical, but the food you can't refuse will inevitably "stick" to you.
- It is unwise to refuse 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 should not give up milk or eggs.
- It is better to buy a kitchen scale right away. Eye cooking makes it 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 closet will constantly entice you to "make mistakes", which makes it difficult to lose weight quickly.
- Lack of control over sugar consumption is also evil. You have heroically started drinking tea and even coffee without sugar and are you terribly proud of that? And, of course, you gave 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 consumed recklessly. Meanwhile, a spoonful of milk in coffee is 9 kcal, a cup of kefir - 148 kcal (and if unsweetened yogurt, then at all 230 kcal), an average apple - 120 kcal, chicken egg - 158 kcal, 100 g of nuts - about 645 kcal. . . And these are just snacks that are often not even noticed!
- Food as a stress reliever or to hold hands is a huge evil. Keeping a food diary can open our eyes to many eating habits that do our body a disservice. How many times have you made a sandwich "under the TV" for company with someone out of "nerves"?
- Flatulence. The walls of this organ are elastic muscles that can change shape. Double and triple supplements stretch the stomach, making it impossible to saturate small portions. See for yourself: if you have a sufficiently standard portion of food from a cafe (bowl of soup + salad), the 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. You do not need to have surgery and close your stomach, but you will need to train your willpower without overeating for a very long time.
You can also take a closer look at this issue 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 cereals, bread, vegetables and fruits. Unlike veganism, vegetarianism does not give up some products of animal origin (eggs, dairy products, honey).
Vegetarianism will be important if your old diet includes fish and fatty meats (mackerel, salmon, pork) in large quantities.
If it is not possible to eat "herbs" well, nutritionists advise you to organize avegetarian weekendor weeks.
"The key is to succeed before six! "
It is believed that you can lose 5 kg per week if you refuse late dinners and even breakfasts before bed, and you have 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 cooked low-fat fish.
But it's not that simple.This food system will be useless if other dishes 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);
- breakfast: fruit (better fresh, as dried fruits are high in calories);
- for lunch, indulge in cereals (porridge, soup, bread), meat, vegetables;
- Afternoon snack: light dairy dish.
Cooking is best in a double boiler, oven, simmer. Give up frying while losing weight.
If hunger keeps you awake with this diet, treat yourself to a slice of apple or a few tablespoons of light salad before bed.
Healthy food
- Breakfast: "correct" carbohydrates - cereals with butter, nuts, fruits or berries. Muesli or muesli (but this product is careful, it contains a lot of sugar). When preparing a sweet porridge, it can be supplemented with cottage cheese, unsweetened - with a boiled egg. Kefir, yogurt, tea or coffee (not sweet) will run out
- 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 (stewed, cooked, steamed or fresh) with unrefined butter.
- Podnik (or breakfast №2): unsweetened yogurt.
- Dinner: meat, fish, vegetables (same as for lunch, but without soup).
- Second dinner (breakfast 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 drawback of this diet is that it does not work as a temporary measure. To have a slim body, you will need to instill a constant habit of proper nutrition. But first wait at least 3 weeks.