Many people who lose weight are familiar with the infamous "yo-yo effect", when after a short period of time the pounds lost so hard return to their place?Nutritionists have long been interested in this phenomenon and discovered that it occurs when weight loss disrupts the normal flow of vital processes in the body.When we lose weight properly, nothing like that happens and the fat says goodbye to us forever.But how to do this?
Where to start
Let's start with the fact that before looking for ways to lose weight correctly and effectively, you should go to an endocrinologist, especially when you are very overweight or cannot lose weight for a long time.If the problem is a hormonal imbalance, all attempts may be unsuccessful.Then you must first undergo a course of treatment and then lose weight under the supervision of your doctor.
Tips on how to properly start losing weight so that the fat disappears can now be found everywhere.Most of them are on the Internet.Any self-respecting women's magazine publishes recipes for meals for rapid weight loss.If you wish, you can sign up for training, where they will help you mentally adjust to the weight loss program.
But in such an abundance of information it is very easy to get lost.Especially in the nutrition advice.For example, one magazine recommends losing weight on protein diets, and another, also an authoritative publication, writes how harmful it is.For a person who does not even know the basics of healthy eating, after reading all these materials, it is completely unclear how to lose weight properly, where to start, so that the situation with weight gain does not repeat itself.
It is better, of course, to go to a nutritionist who will develop an ideal diet for you personally.But there are such consultants only in big cities.
And who will explain how to properly lose weight to a woman who lives in the wasteland and also wants to be thin and beautiful.It remains only to learn how to do it yourself at home.And it's actually not as difficult as it seems at first glance.
Correct scheme
In order to lose weight relatively quickly at home, without exhausting the body with hunger strikes or strict diets, it is necessary to approach solving this problem comprehensively.A beautiful figure is based on three pillars: proper nutrition, physical activity and healthy habits.If at least one of these components is missing, the weight will be very reluctant to come off, and soon you will simply give up the very idea of losing weight.
Therefore, to begin with, you should forget the word "fast", leave the magazines that advertise strict diets, and strive to do everything as comfortable as possible for the body.
Yes, when we lose weight properly, there is no stomach ache, no beastly hunger, no nervous stress!Amazing, isn't it?But it really is possible.Here are the most popular advice from nutritionists on how to organize a diet and a daily routine in which to lose weight properly and not leave the fat a single chance to return.
Eating
Beginners have the most questions about certain diets.Remember that there is no way to properly lose weight with buckwheat, kefir or any other (even the healthiest!) product!
The diet should be varied, and the weekly menu should include all vital products.Only then will the body continue to function optimally and not experience the stress that is common with extreme weight loss.
Here are the rules to follow when losing weight properly at home:
- The diet should include fresh vegetables, animal proteins, a small amount of fat and slow carbohydrates.No group of nutrients should be completely excluded from the menu!
- It is recommended to start the morning with a glass of clean water, maybe with the addition of a slice of lemon, which you drink immediately after waking up.This cleanses the body and activates the digestive system.
- You should have breakfast no later than half an hour to an hour after waking up.In this way, the body will receive a signal that a hunger strike is not expected, which means that metabolic processes will proceed at a normal speed.
- Small meals are the most rational and acceptable way for those who lose weight.It includes 5-6 meals in small portions at approximately equal intervals.This allows you not to feel constant hunger.
- Dinner after six in the evening is acceptable if you go to bed late.The last meal should be done 2-3 hours before going to bed.It is better if it is protein - fish soufflé or dairy products.
- Don't forget to drink enough water - at least 1.5 liters per day, and more if you are actively exercising.
- Treat yourself to treats.A portion of ice cream or your favorite cake once a week will not harm your figure, but it will lift your mood and make your diet less boring.
And remember that the principles of healthy eating are not a diet.This is the only way to lose weight effectively at home when there are many temptations.
Of course, you will have to give up all the most harmful things: pickles, smoked foods, semi-finished products, baked goods, confectionery, fast food, alcoholic and carbonated drinks must be forgotten for a long time or better forever.
The menu for the week should be thought out in advance.This will balance the ratio of proteins, fats and carbohydrates, which should be 30/10/60 as a percentage.If you're having trouble making healthy meals, then it's time to open up a healthy eating magazine and try something new.
Physical training
But whatever you eat, you can't do without exercise.Regular training will not allow the body to slow down metabolic processes, enrich cells and tissues with oxygen, tighten muscles, make you stronger and more durable.Without them, after losing weight, the body will become flabby, the skin will sag and stretch marks may appear.
Fat is burned fastest during aerobic exercise.You should not be too zealous.Your heart rate should be within 60-70% of the maximum allowable value, which is 220 minus your age.But the duration of the training is at least 20 minutes, only from this moment the fat starts to burn.
Are you bored of working out at the gym?Get outside!Rollerblading, cycling, badminton, tennis, walking, hiking and excursions are fun and useful.And with a good mood they burn even faster.It's boring to walk alone - the dog will be a wonderful companion.You will have to walk with her several times a day and in all weather conditions.No time for fat here!
habits
Healthy habits will help you lose weight even faster.But first you need to give up the harmful ones.It is a myth that anyone who quits smoking will surely gain weight!If you control your diet and exercise, the fat will not increase.But your health and skin condition will improve significantly.
The following healthy habits can help you get leaner and fitter:
- Contrast shower.You can take it twice a day.It will speed up metabolism, improve blood circulation, increase skin turgor, relieve muscle tension and stress.But it should be drunk with cold water in the morning and hot water in the evening.
- massage.Everyone can afford to take a course of massage consisting of several procedures 2-3 times a year.Modeling massage can quickly reduce the volume of problem areas and get rid of cellulite.Honey accelerates weight loss and rejuvenates the body.Lymphatic drainage relieves swelling and helps flush out toxins.
- Charger.Regardless of whether you exercise today, train yourself to start the day with 15-20 minutes of exercise.It will warm the body, invigorate it and speed up metabolic processes.The most useful exercises are squats, push-ups and jumping rope.Then you can do some stretching to tighten your muscles.
- Healthy snacks.You can't stay hungry while losing weight.So make it a habit to carry a diet bar, an apple or a handful of dried fruits with you.They will save you from hunger when you really want to eat, and at the same time, instead of empty calories, the body will receive useful nutrients.
- Quality sleep.Lack of sleep is the main enemy of those who lose weight.But the body doesn't care what time you go to bed.For a deep and healthy sleep, you should go to bed before 11-24 hours and get up at 7-8 in the morning.Before doing this, be sure to ventilate the room well!
It is equally important to learn how to deal with stress properly.Many people gain weight because they start to "eat" it with sweets or "wash it down" with alcohol.It is a good habit to relieve stress by exercising or walking.This burns extra calories and improves your mood at the same time.
Plate model
The original "Lose weight correctly" system, invented by Finnish nutritionists, works great and will help beginners lose weight without basic knowledge of nutrition and a healthy eating system.The secret is that you should not fill your plate with food thoughtlessly, but strictly follow certain principles:
- Mentally divide the entire volume into 4 parts.
- Fill two of them with fresh or cooked vegetables.
- The fourth part will be occupied by the side dish.
- The rest is for meat or fish.
No more than three times a week, the place intended for a side dish can be occupied by a small piece of bread.True, with such a model, a man can hardly force himself to lose weight - half a plate of salad does not look particularly convincing in men's eyes.But there are ways to diversify this menu a bit.
For example, when the "Lose weight correctly" system is already well understood in your head, you can imagine the whole day from this point of view.That is, with four meals a day, vegetable dishes appear on the table twice a day, meat and porridge (or pasta) once each.This rational approach allows you to lose 2-3 kilograms of weight at home in a month without any diets, which is a very good result.
Reviews and results
Reviews of those who lose weight confirm that no diet gives better results than following the principles of proper nutrition.Maybe the weight isn't coming off as fast as you'd like.But it doesn't come back if you continue to live a healthy and quality life.And in just a month it can become a useful habit, and you will no longer imagine how you can live without sports or eat half a cake at a time.
A significant added bonus.When we lose weight properly, the body seems to blossom: the skin becomes tight and elastic, the figure becomes slim and firm, the nails become strong and the hair shiny.A healthy lifestyle rejuvenates the body.And who doesn't want to look younger than their age?