Many people who are losing weight are familiar with the notorious "yo-yo effect", when after a short period of time the kilograms lost with such difficulty 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 the body's vital processes.When we lose weight correctly, none of this 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, it is advisable to make an appointment with an endocrinologist, especially when you are very overweight or have not been able to lose weight for a long time.If the problem is a hormonal imbalance, all attempts may fail.Then you must first undergo treatment and then lose weight under the supervision of your doctor.
Now you can find advice everywhere on how to start losing weight correctly so that the fat disappears.Most of them are on the Internet.Every women's magazine worth its salt publishes recipes for dishes to lose weight quickly.If you wish, you can sign up for training where they will help you mentally tune in to the weight loss program.
But among so much information it is very easy to get lost.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 healthy eating, after reading all these materials, it is not entirely clear how to lose weight correctly, where to start, so that the situation with weight gain is not repeated.
Of course, it is better to go to a nutritionist who will develop an ideal diet for you personally.But these consultants are only available in big cities.
And who will explain how to lose weight properly to a woman who lives in the interior and who also wants to be thin and beautiful?All that's left is to learn how to do it yourself at home.And, in fact, it is not as difficult as it seems at first.
Correct scheme
To lose weight relatively quickly at home, without exhausting the body with hunger strikes or strict diets, it is necessary to approach the solution to 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, you will be very reluctant to lose weight and soon you will simply abandon the very idea of losing weight.
Therefore, to begin with, it is worth forgetting about the word "fast", put away the magazines that advertise strict diets and strive to make everything as comfortable as possible for the body.
Yes, when we lose weight correctly, there is no stomach pain, no brutal hunger, no nervous stress!Incredible, right?But it really is possible.Below we present the most popular advice from nutritionists on how to organize a diet and a daily routine in which we lose weight correctly and do not give the fat a single chance to return.
Nutrition
Beginners are the ones who have the most questions about certain diets.Remember, there is no way to lose weight properly on buckwheat, kefir or any other product (even the healthiest!).
The diet must be varied and the weekly menu must include all vital products.Only then will the body continue to function optimally and you will not experience the stress that is common during extreme weight loss.
Below we detail the rules that must be followed when losing weight correctly at home:
- The diet should include fresh vegetables, animal proteins, a small amount of fats 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 is drunk 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 develop at a normal pace.
- Fractional meals are the most rational and acceptable way for those who are losing weight.These are 5-6 meals in small portions at approximately equal intervals.This allows you not to feel constant hunger.
- Eating dinner after six in the evening is acceptable if you go to bed late.The last meal should be eaten 2-3 hours before bedtime.It is better if it is protein: fish souffle or dairy products.
- Make sure you drink enough water: at least 1.5 liters per day and more if you actively train.
- Allow yourself treats.A serving of ice cream or your favorite cake once a week won't harm your figure, but it will lift your spirits 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: pickles, smoked foods, semi-finished products, pastries, pastries, fast food, alcoholic and carbonated drinks should be forgotten for a long time, or even better, forever.
The menu for the week should be thought about 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.Regular training will not allow the body to slow down metabolic processes, enrich cells and tissues with oxygen, tighten muscles and make it stronger and more resilient.Without them, after losing weight, the body will become flabby, the skin will sag, and stretch marks may appear.
Fat is burned more quickly during aerobic exercise.You shouldn't be too jealous.Your heart rate should be between 60 and 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 begins to burn.
Are you bored of working out at the gym?Get outside!Skating, cycling, badminton, tennis, walking, hiking and excursions are fun and useful things.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.There's no time for grease here!
Habits
Healthy habits will help you lose weight even faster.But first you must abandon the harmful ones.It is a myth that anyone who quits smoking will definitely gain weight!If you control your diet and exercise, fat will not increase.But your health and the condition of your skin will improve significantly.
The following healthy habits can help you lose weight and get fit:
- Contrast shower.You can take it twice a day.It will accelerate metabolism, improve blood circulation, increase skin turgor, relieve muscle tension and stress.But in the morning you have to finish with cold water and at night with hot water.
- Massage.Anyone can afford to undergo a massage course consisting of several procedures 2-3 times a year.A modeling massage allows you to quickly reduce the volume of problem areas and eliminate cellulite.Honey accelerates weight loss and rejuvenates the body.Lymphatic drainage relieves swelling and helps cleanse toxins.
- Charger.Regardless of whether you are training today, train yourself to start your day with 15-20 minutes of exercise.It will warm the body, invigorate it and accelerate metabolic processes.The most useful exercises are squats, push-ups and jumping rope.After this, you can do some stretches to tighten your muscles.
- Healthy snacks.You can't starve while losing weight.So get used to carrying a diet bar, an apple or a handful of nuts 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 deep and healthy sleep, you should go to bed between 11 and 24 hours and get up between 7 and 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 correctly.Many people gain weight because they start “eating” it with sweets or “drinking” 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, invented by Finnish nutritionists, works very well and will help beginners lose weight without basic knowledge of dietetics and a healthy eating system.The secret is that you should not fill your plate with food without thinking, but strictly following certain principles:
- Mentally divide the entire volume into 4 parts.
- Fill two of them with fresh or cooked vegetables.
- The garrison will take the fourth part.
- The remaining space is for meat or fish.
No more than three times a week, the place intended for the garnish can be occupied with 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 the eyes of men.But there are ways to diversify this menu a little.
For example, when you already understand the “Lose weight correctly” system well 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 are losing weight confirm that no diet gives better results than following the principles of proper nutrition.Your weight may not come off as quickly as you would like.But it doesn't come back if you continue to live a healthy, high-quality life.And in just a month it can become a useful habit, and you will no longer imagine how you can live without doing sports or eating half a cake at a time.
An important added advantage.When we lose weight correctly, the body seems to flourish: the skin becomes firm and elastic, the figure becomes slim and toned, the nails become stronger and the hair becomes shiny.A healthy lifestyle rejuvenates the body.And who doesn't want to look younger than their age?