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 course of vital processes in the body.When we lose weight properly, nothing like that happens, and the fat is said goodbye to us forever.But how to do it?
Where to start
Let's start with the fact that before looking for a way to properly and effectively lose weight, you should go to an endocrinologist for an examination, especially when you are overweight or have not been able to 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.
Advice on how to properly start losing weight to lose fat can now be found everywhere.Most of them are on the Internet.Every self-respecting women's magazine publishes recipes for fast weight loss meals.If you want, you can sign up for training that will help you mentally adapt to the weight loss program.
But it is very easy to get lost in such an abundance of information.Especially in nutritional advice.For example, one magazine recommends losing weight on protein diets, and another, also an authoritative publication, writes about how harmful it is.For a person who does not even know the basics of a healthy diet, 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 personally create an ideal diet for you.But such consultants are available only in big cities.
And who will explain how to properly lose weight to a woman who lives in the countryside and also wants to be slim and beautiful.It remains only to learn how to do it yourself at home.And actually, it's not as difficult as it seems at first glance.
Correct schematic
In order to lose weight relatively quickly at home, without exhausting the body with hunger strikes or strict diets, it is necessary to take a comprehensive approach to solving this problem.A beautiful figure rests 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 abandon the very idea of losing weight.
Therefore, to begin with, you should forget the word "fast", put away magazines that advertise strict diets and try to do everything as comfortable as possible for the body.
Yes, when we lose weight properly, there is no stomach pain, no brutal hunger, no nervous stress!Amazing, isn't it?But it is indeed possible.Here are the most popular tips from nutritionists on how to organize a diet and a daily routine in which we properly lose pounds and don't leave the fat a single chance to return.
Nutrition
Beginners have the most questions about certain diets.Remember, 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 contain all vital products.Only then will the body continue to function optimally and not experience the stress that is common during extreme weight loss.
Here are the rules you must follow when losing weight properly at home:
- The diet must 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 preferable to start the morning with a glass of clean water, perhaps 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 take place at a normal speed.
- Fractional 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 to not feel constantly hungry.
- Dinner after six in the evening is acceptable if you go to bed late.The last meal should be 2-3 hours before bedtime.It is better if it is protein - fish souffle or dairy products.
- Be sure to drink enough water - at least 1.5 liters per day, and more if you are actively training.
- Allow yourself 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 diets.This is the only way to effectively lose weight at home when there are many temptations.
Of course, you will have to give up all the most harmful: pickles, smoked food, semi-finished products, pastries, confectionery, fast food, alcoholic and carbonated drinks should be forgotten for a long time, or even better, forever.
The menu for the week should be designed in advance.This will balance the ratio of protein, fat and carbohydrates, which should be 30/10/60 as a percentage.If you're having trouble preparing healthy meals, then it's time to open up a healthy eating magazine and try something new.
Physical training
But no matter what 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 resistant.Without them, after losing weight, the body will become flabby, the skin will relax, and stretch marks may appear.
Fat is burned fastest during aerobic exercise.You shouldn't be too zealous.Your heart rate should be within 60-70% of the maximum allowed value, which is 220 minus your age.But the duration of training is at least 20 minutes, only from this moment fat burning begins.
Tired of working out at the gym?Get outside!Roller skating, cycling, badminton, tennis, walking, hiking and field trips are fun and rewarding.And with a good mood, they burn even faster.It's boring to walk alone - a dog will be a wonderful companion.You will have to walk with her several times a day and in any weather.No time for fat here!
Habits
Healthy habits will help you lose weight even faster.But first you have to give up the harmful ones.It is a myth that everyone who quits smoking will surely gain weight!If you control your diet and exercise, fat will not increase.But your health and skin condition will improve significantly.
The following healthy habits can help you get slimmer 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 must be finished with cold water in the morning and warm water in the evening.
- Massage.Anyone can afford to undergo a massage course 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 work out today, train yourself to start your 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, curls and jumping rope.After that you can do some stretching to tighten the muscles.
- Healthy snacks.You can't be hungry while losing weight.So make it a habit to carry a diet bar, an apple or a handful of dried fruit 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 need to go to bed before 11-24 hours and get up at 7-8 in the morning.Before doing this, don't forget 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 "burn" it with alcohol.A good habit is to relieve stress by exercising or walking.This burns extra calories and improves your mood at the same time.
Model plate
The original "Lose Weight Properly" system, invented by Finnish nutritionists, works great and will help beginners to lose weight without basic knowledge of dietetics and a healthy eating system.The secret is that you should not fill your plate with food recklessly, but strictly following certain principles:
- Mentally divide the entire volume into 4 parts.
- Fill two with fresh or cooked vegetables.
- The fourth part occupies the appendix.
- The remaining space is for meat or fish.
No more than three times a week, a small piece of bread can occupy the place intended for the side dish.True, with such a model it is difficult for a man to force himself to lose weight - half a plate of salad does not look very 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, then you can imagine the whole day from this perspective.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 adhering to the principles of proper nutrition.Maybe the weight isn't coming off as quickly 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.
A significant added bonus.When we lose weight properly, the body seems to blossom: the skin becomes firm and elastic, the figure becomes slim and toned, the nails strong, and the hair shiny.A healthy lifestyle rejuvenates the body.And who doesn't want to look younger than their age?