Many people who lose weight are familiar with the well-known "yo-yo effect", when after a short time, the lost kilograms with difficulty return to their place?Nutritionists have long been interested in this phenomenon and discovered that it occurs when weight loss disrupts the normal processes of vital processes in the body.When we lose weight properly, nothing happens, and 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 appointment with an endocrinologist, especially when you have a lot of excess weight or you 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 undergo treatment and then lose weight under the supervision of your doctor.
Tips on how to start losing weight to lose fat can be found everywhere now.Most of them are on the internet.Every self-respecting women's magazine publishes recipes for weight loss dishes.If you want, you can sign up for training where they will help you mentally commit to a weight loss program.
But in a lot of information, it is very easy to get lost.Especially in nutritional advice.For example, one magazine recommends losing weight on a protein diet, and another, also an authoritative publication, writes about how dangerous it is.For someone who does not know the basics of a healthy diet, after reading all this material, it is not clear how to lose weight properly, where to start, so that the situation with weight does not repeat itself.
Better, of course, to go to a nutritionist who will develop an ideal diet for you personally.But such consultants are only available in big cities.
And who will explain how to lose weight correctly to a woman who lives in the countryside and also wants to be thin and beautiful.All that remains is to learn how to do it yourself at home.And in fact, it is not as difficult as it seems at first.
The correct scheme
To lose weight 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 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 out, and soon you will abandon the idea of losing weight.
Therefore, for a start, you should forget the word "fast", put down magazines that advertise strict diets, and try to do everything as comfortable for the body.
Yes, when we lose weight correctly, there is no stomach ache, no brutal hunger, no nervous stress!Great, isn't it?But it really is possible.Here are the most popular tips from nutritionists on how to organize a diet and daily routine in which we lose weight correctly and do not leave fat a chance to return.
Nutrition
Beginners have many questions about certain diets.Remember, there is no way to lose weight correctly on buckwheat, kefir or other products (even the healthiest!)!
The diet should be changed, and the weekly menu should include all important products.Only then will the body continue to function optimally and will not experience the usual stress during extreme weight loss.
Here are the rules that must be followed when we lose weight properly at home:
- The diet must include fresh vegetables, animal protein, little fat and slow carbohydrates.No nutrient group should be completely excluded from the menu!
- It is advisable 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 eat 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 the metabolic process will continue at a normal speed.
- Fractional food is the most rational and acceptable way for those who lose weight.It involves 5-6 meals in small portions at equal intervals.This keeps you from feeling hungry.
- Dinner after six pm is acceptable if you sleep late.The last meal should take place 2-3 hours before bedtime.It is better if it is protein - fish soufflé or dairy products.
- Make sure you drink enough water - at least 1.5 liters a day, and more if you actively train.
- Allow yourself to treat.A treat of ice cream or your favorite cake once a week will not harm your figure, but will lift your spirits and make your diet less boring.
And remember that the principle of healthy eating is not a diet.This is the only way to lose weight effectively at home when there are many temptations.
Of course, you need to give up all the most dangerous things: pickles, smoked foods, semi-finished products, baked goods, sweets, fast food, alcoholic and carbonated drinks should be forgotten for a long time, or even better.
The menu for this week should be thought out 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 a healthy eating magazine and try something new.
Physical Training
But no matter what you eat, you can't do without exercise.Normal training will not allow the body to slow down metabolic processes, enrich cells and tissues with oxygen, tighten muscles, make you stronger and more resilient.Without them, after losing weight, the body will become weak, the skin will sag, and stretch marks may appear.
Fat is burned fastest during aerobic exercise.You can't be too enthusiastic.Your heart rate should be within 60-70% of the maximum allowable value, which is 220 minus your age.But the duration of the exercise is at least 20 minutes, only from this time the fat starts to burn.
Tired of working at the gym?Go outside!Rollerblading, cycling, badminton, tennis, walking, hiking and sightseeing are fun and useful.And with a good mood they burn faster.It's boring to walk alone - a dog will be a great companion.You need to walk with him several times a day and in any weather.No time for fat here!
Habits
Healthy habits will help you lose weight faster.But first you have to get rid of the dangerous people.It is a myth that everyone who quits smoking will definitely gain weight!If you control your diet and exercise, fat will not increase.But the condition of your health and skin will improve significantly.
The following healthy habits can help you get slimmer and fit:
- 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 in the morning it must be finished with cold water, and in the evening with hot water.
- Massage.Anyone can undergo a massage course consisting of several procedures 2-3 times a year.Modeling massage can quickly reduce the volume of problem areas and eliminate cellulite.Honey accelerates weight loss and rejuvenates the body.Lymphatic drainage relieves swelling and helps clear toxins.
- Charger.Regardless of whether you exercise today, train yourself to start the day with a 15-20 minute workout.It will warm the body, refresh it and speed up the metabolic process.The most useful exercises are squats, bends and jumping rope.After this, you can do some stretching to tighten your muscles.
- Healthy snacks.You should not be hungry while losing weight.So make it a habit to carry a diet bar, an apple or a handful of dry 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 sleep.For a deep and healthy sleep, you need to go to sleep before 23-24 hours and wake up at 7-8 in the morning.Before doing this, do not forget to move the room well!
It is equally important to learn how to cope with stress properly.Many people gain weight because they start "eating it" with sweets or "washing 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.
Plate model
The original "Lose Weight correctly" system, created by a Finnish nutritionist, works great and will help beginners lose weight without basic knowledge of dietetics and a healthy eating system.The secret is that you can not fill your plate with food without thinking, 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 taken by side dishes.
- The remaining space 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 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 is a way to diversify this menu a little.
For example, when the system "lose weight correctly" 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.This rational approach allows you to lose 2-3 kilograms of weight at home in a month without any diet, which is an excellent result.
Reviews and results
Reviews from those who have lost weight confirm that no diet gives better results than following the principles of proper nutrition.Maybe the weight doesn't come as quickly as you want.But it doesn't come back if you continue to live a healthy, high-quality life.And within a month it can become a useful habit, and you 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 correctly, the body seems to develop: the skin becomes firm and elastic, the figure becomes slim and toned, the nails become strong, and the hair becomes shiny.A healthy lifestyle rejuvenates the body.And who doesn't want to look younger than their age?