Many people who lose weight experience the famous "yo-yo effect", when after a short time the pounds lost with so much difficulty return to their place?Nutritionists have long been interested in this phenomenon and have discovered that it occurs when weight loss disrupts the normal course of vital processes in the body.When we lose weight correctly, nothing like this 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 have not managed to lose weight for a long time.If the problem is a hormonal imbalance, all attempts may fail.Then you should first undergo 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 dishes to lose weight quickly.If you want, you can sign up for training where they will help you mentally adapt to the weight loss program.
But in such an abundance of information, it is very easy to get lost.Especially in nutritional advice.For example, one magazine recommends losing weight with protein diets, and another, also an authoritative publication, writes about the harm of these diets.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 correctly, where to start, so that the weight gain situation does not repeat itself.
It is, of course, better to consult 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 properly lose weight to a woman who lives in the outback and who also wants to be slim 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.
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: good nutrition, physical activity and healthy habits.If at least one of these components is missing, weight will be very reluctant to lose and soon you will simply abandon the very idea of losing weight.
Therefore, to begin with, you need to forget about the word "quickly", put away magazines that advertise strict diets and strive to do everything as comfortably as possible for the body.
Yes, when you lose weight correctly, there are no stomach aches, no sudden hunger, no nervous stress!Amazing, right?But it's really 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 give fat a chance to return.
Nutrition
Beginners have the most questions about certain diets.Remember that there is no way to lose weight correctly 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 during extreme weight loss.
Here are the rules to follow to lose 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, possibly with 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 planned, which means that metabolic processes will take place at a normal speed.
- Fractional meals are the most rational and acceptable way for those who are losing weight.This involves 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 take place 2 to 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 per day, and more if you're actively training.
- Give yourself treats.A portion of ice cream or your favorite cake once a week will not harm your figure, but will cheer you up and make your diet less boring.
And remember that the principles of healthy eating are not a diet.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 things: pickles, smoked foods, semi-finished products, pastries, confectionery, fast food, alcoholic and carbonated drinks should be forgotten for a long time, or better yet, forever.
The menu for the week must be thought out in advance.This will balance the ratio of proteins, fats and carbohydrates, which should be 30/10/60 in percentage.If you're struggling to prepare healthy meals, 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, make you 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 most quickly during aerobic exercise.You shouldn't be too zealous.Your heart rate should be between 60 and 70% of the maximum allowed value, which is 220 minus your age.But the duration of the workout is at least 20 minutes, only from this moment fat begins to burn.
Are you tired of working out at the gym?Get out!Roller skating, cycling, badminton, tennis, walking, hiking and excursions are all fun and useful activities.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 it several times a day and in all weathers.There's no time for fat here!
Habits
Healthy habits will help you lose weight even faster.But first you have to let go of the pests.It's 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 become slimmer and fit:
- Contrasting 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 in the evening with hot water.
- Massage.Anyone can afford to take 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 get rid of cellulite.Honey accelerates weight loss and rejuvenates the body.Lymphatic drainage relieves swelling and helps flush out toxins.
- Charger.Whether or not you work out today, practice starting the day with 15 to 20 minutes of exercise.It will warm the body, invigorate it and accelerate metabolic processes.The most useful exercises are squats, bends and jump rope.After that, you can do some stretches to tighten your muscles.
- Healthy snacks.You can't be hungry and still lose weight.So get into the habit of carrying 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 deep and healthy sleep, you should go to bed before 23-24 o'clock and get up at 7-8 o'clock in the morning.Before doing this, don't forget to ventilate the room well!
It is equally important to learn how to manage stress correctly.Many people gain weight because they start “eating it” with sweets or “washing it down” 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 Properly” system, invented by Finnish nutritionists, works very well and will help beginners lose weight without basic knowledge of dietetics and a healthy diet.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 with fresh or cooked vegetables.
- The fourth part will be taken by the accompaniment.
- 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 the eyes of men.But there are ways 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 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.
Assessments and results
Reviews of those who are losing weight confirm that no diet gives better results than following 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, quality life.And in just a month it can become a useful habit, and you will no longer imagine how to live without sports or eating half a cake at a time.
A significant additional bonus.When you lose weight correctly, the body seems to flourish: the skin becomes firm and elastic, the silhouette becomes refined 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?