One of the main characters in the movie "The Devil Wears Prada" was willing to lose weight at any cost, not even counting gastritis as a dangerous payment for a slim waist. Girls and women, raised on the philosophy of healthy living, no longer agree with this. Our goal is to lose weight without harm to health (but preferably as soon as possible). And it is 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 a snack at the same time (regardless of the day of the week);
- if you play sports, do your workouts according to the schedule, distributing them evenly throughout the week;
- it is reasonable to monitor your weight frequently (but it is one thing to weigh yourself daily and another, every hour);
Fitness trainers claim that in real life, only a third of people can follow a strict regimen. So if you get lost every now and then, you shouldn't be too berate yourself. Although, of course, it is not necessary to "do everything possible" either.
"Own" energy system: effective, but not deadly
Not all menus will allow you to lose a good sum (say, 5 kg per week) immediately without damaging your health. You will have to choose between an effective but notoriously dangerous diet (including mononutrition and other "strict" ones) and slow but healthy weight loss.
Work efficiently and smoothly:
- separate foods;
- healthy foods (except for starchy foods, fried foods, alcohol, and mandatory 100% vegetable dinners before 22: 00; vegetables must be fresh or baked);
- increasing the frequency of meals with decreasing portions;
- a gradual decrease in daily calories: from 300 to 400 kcal per day, no more.
Important: You shouldn't cut back on your diet too quickly. This is stressful on the body. Our subconscious can decide that times of hunger have arrived and "turn on" the internal economy mode, initiating the "impotence process" so that the body does not waste fat stores, and even sending every unused calorie to reserve, it issay, to the sides. In this case, a strict diet will do more harm than help (plus the psychological discomfort of needing to "sit" exclusively on diet dishes, but not always favorites).
Fast days
Both nutritionists and therapists consider kefir, apple, apple-kefir, cottage cheese, etc. , are 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 strenuous tasks).
Pure water
Proper water balance in the body 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 removes toxins from the body that are released when fat deposits "melt away. "It also fills the stomach in a beneficial way, replacing the usual frequent snacks and protecting from the consumption of excess calories.
When losing weight,drink 2 liters of clean, still water every day. But not all at once: distribute portions of water gently, using 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 more difficult to "feed".
But be careful: if the bodies of 9 people are happy to accept drinking so frequently, then the body of the 10th person will respond withthe appearance ofedema. This symptom says that you should reduce your water intake (and also speak to a therapist who will refer you for a kidney or heart exam). And if you already know your own problems with these organs, you should discuss with your doctor both your personal drinking regimen and the method of losing weight.
Body rest
You can't safely lose weight by dieting and standing on a three-minute bar every day, but regularly denying yourself healthy sleep. The regular lack of sleep, multiplied by a poor diet and constant fatigue from exercising in the gym, in record time will generate stress, chronic fatigue and then hormonal imbalance.
It is advisable to get enough sleep between 10 pm and 10 am, so that the uninterrupted sleep time 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 night's rest is a guarantee of joy throughout the day (which is especially important when playing sports).
Healthy sleep is "done" too:
- walks outside before going to bed;
- orthopedic mattress;
- calm atmosphere before bedtime;
- 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 light sedative).
Physical education, that's sport
Regular fitness or strength training is the most important condition to lose weight quickly without a drastic reduction in calorie intake.
They 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 a similar program downloaded to your smartphone; for an adult, the daily walking speed 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 spin a hoop and press).
But: If you didn't get enough sleep or aren't feeling well, quit physical education. Squats or push-ups by force, overcoming a headache or muscle aches, you will only hurt yourself. And if sports in themselves end with ailments, it is better to speak to a doctor - the body warns you of a future "breakdown".
Massage
It is foolish to expect this procedure to "break down" the fat deposits in the body.
But if you play sports, massage can help relieve stress on tired muscles. In addition, massageaccelerates blood circulation(which means the body's ability to eliminate toxins more quickly).
Contrast showers and "warm" beauty treatments will also help.
Internal preparation
To lose weight successfully,mentally prepare for this. You shouldn't buy a fridge magnet with the inscription "Don't eat, and that's the cow"; That funny “slogan” will take you 5 minutes and then it will be boring.
It is wiser to drink 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 starting a diet).
These can be:
- light pharmaceuticals (eg vitamins);
- herbal teas (pharmaceutical preparations are so called - "calming", "anti-stress");
- essential oils (vanilla, tangerine, lavender).
By the way: keeping a food diary can also be called psychological readiness. As long as you stay on your own diet, start recording every serving you eat (even light snacks), without forgetting about mealtime. This will help you understand your own basic nutritional mistakes - the reasons for gaining and maintaining excess weight.
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, with the risk of "breaking" at the wrong time. It's best to consider frequent and safe snacking by hiding a supply of apples, celery, cucumbers, and other low- or even negative-calorie foods around the home.
You can prepare vegetables for future use (wash, peel, cut, grate or prepare a salad without dressing and put it in the fridge in a closed container). To prevent the apple slices from browning, sprinkle them with lemon juice.
Calculation of body mass index
Sometimes women lose weight violently, not realizing that their weight is in fact within normal limits. Body mass index (BMI) will help you understand if you are overweight and, if so, how much you have exhausted.
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 - has a normal weight;
- 25-29 - overweight is clearly defined;
- 30 or more 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, when deciding 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 need to rush, allocating 2. 5 months (10/4) forlose weight.
New good habits
- The sharper the plate, the faster the portion is consumed. This means that there will be no complete chewing or rejection of the supplement. So, during weight loss, it is worth giving up spicy dishes flavored with mustard and "hellish" spices.
- Eating for the family saves. . . But it is also very high in calories. As well as the permanence in the stove with the obligatory extraction of a sample of each prepared dish. You can't lose weight by forcing yourself to chew just a dandelion leaf salad, but after dinner by tossing pieces of bread, leftover cutlets, and bitten candies left over into your mouth. Yes, it is not inexpensive, but food that you can't refuse will inevitably "stick" to your sides.
- It is unwise to abandon basic products without replacing them with alternatives. Say you want to lose weight with vegetarianism, remember: it is advisable to replace meat with soy and other legumes, avocados, nuts, and you should not refuse milk or eggs.
- It is better to buy a kitchen scale right away. Cooking by eye is so easy that it doubles the dietary dose!
- A large supply of food is bad. For one thing, 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 call out "sin", making it difficult to lose weight quickly.
- Lack of control over sugar consumption is also bad. You heroically started drinking unsweetened tea and even coffee, and are you terribly proud of it? And, of course, did you give up on sweets and other donuts? But the list of sugary foods is much broader than it seems. Say, any fast diet completely excludes bananas, grapes, raisins, packaged juices. . .
- Many foods seem "harmless" and are often eaten hastily. Meanwhile, a tablespoon of milk in coffee is 9 kcal, a glass of kefir - 148 kcal (and if it is unsweetened yogurt, then it is 230 kcal), an average apple - 120 kcal, a chicken egg - 158 kcal, 100g of walnuts - approximately 645 kcal. . . And these are just snacks, which are often not even noticeable!
- Food to control stress or to keep your hands busy is a huge evil. Keeping a food diary can open our eyes to many eating habits that damage our figure. How many times have you made a sandwich "under the TV", for a company with someone, of "nerves"?
- Distended stomach. 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 small servings. Take a look for yourself: if you have enough standard food of a cafe (soup plate + salad) your stomach is in good shape. And if after such a meal you are hungry (even 15 minutes after lunch), squeeze your will. It is not necessary to perform an operation and close the stomach, but you will have to train your willpower without overeating for a long time.
You can also approach this problem more carefully by reviewing not only your own eating habits, but alsopsychological attitudes.
Popular Safe Diet Reviews
Vegetarianism
This diet has many advantages over others: it allows cereals, breads, vegetables and fruits. Unlike veganism, vegetarianism does not give up some of the animal products (eggs, dairy, 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 advise you to organize avegetarian weekendor weeks.
"The main thing is to be 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 at 18: 00 (maximum, at 19: 00). At the same time, dinner should be light: say, a vegetable salad with vegetable oil and low-fat boiled fish.
But it's not that simple.This food system will be 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 are high in calories);
- for lunch, allow yourself cereals (porridge, soup, bread), meat, vegetables;
- afternoon tea: a light dairy dish.
Better to cook in a bain-marie, oven, simmer. Stop frying while losing weight.
If your hunger is keeping you awake on this diet, indulge in an apple slice or a couple of tablespoons of light salad before bed.
Healthy food
- Breakfast: "correct" carbohydrates: cereals with butter, nuts, berries or fruits. Muesli or granola (but be careful with this product, it contains a lot of sugar). When preparing sweet porridge, it can be supplemented with cottage cheese, without sugar, with boiled egg. Kefir, yogurt, tea or coffee (not sweet) will do
- Second breakfast (or snack # 1): 1 fruit or a glass of kefir.
- Lunch: vegetarian soup. Meats or light fish (rabbit, chicken, turkey, beef, river fish or hake, haddock). Vegetables (stewed, boiled, steamed or fresh) with unrefined oil.
- Podnik (or snack # 2): sour milk without sugar.
- Dinner: meat, fish, vegetables (the 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 should not be substituted for tea or coffee (and even more so for juices that contain a lot of sugar).
The only downside to this diet is that it doesn't work as a temporary measure. To have a slim body, you will need to instill the constant habit of proper nutrition. But first, hold out for at least 3 weeks.