Many people who are losing weight know the notorious “yo-yo effect”, when after a short period of time the kilos lost with so much 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, you should go for a consultation 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 hormonal imbalance, all attempts may be unsuccessful.So you must first undergo treatment and then lose weight under the supervision of your doctor.
Tips on how to start losing weight properly so that the fat disappears can be found everywhere now.Most of them are on the Internet.Every self-respecting women's magazine publishes recipes for dishes for quick weight loss.If you wish, you can sign up for training where they will help you mentally tune in to the weight loss program.
But with so much information it's very easy to get lost.Mainly in nutritional advice.For example, one magazine recommends losing weight on protein diets, and another, also a reputable publication, writes about how harmful this is.For those who don't 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 weight gain situation does not repeat itself.
It is better, of course, to look for a nutritionist who will develop an ideal diet for you personally.But these consultants are only available in big cities.
And who is going to explain how to lose weight well 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's not as difficult as it seems at first glance.
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 of this problem comprehensively.A beautiful figure rests on three pillars: adequate 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 about the word “quickly”, put aside magazines advertising strict diets and strive to do 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!Amazing, right?But it is really possible.Here are the most popular tips from nutritionists on how to organize a diet and a daily routine in which we lose weight correctly and don't let the fat have a single chance to return.
Nutrition
Beginners have more questions about certain diets.Remember, there is no way to properly lose weight on buckwheat, kefir or any other product (even the healthiest one!)!
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 common during extreme weight loss.
Here are the rules that must be followed when we are losing weight correctly at home:
- The diet should include fresh vegetables, animal protein, a small amount of fat and slow carbohydrates.No group of nutrients 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 as soon as you wake 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 normal speed.
- Fractional meals are the most rational and acceptable way for those who are losing weight.It involves 5-6 meals in small portions at approximately equal intervals.This allows you not to feel constantly hungry.
- Dinner after six pm is acceptable if you go to bed late.The last meal should occur 2 to 3 hours before bed.It is better if it is protein - fish or dairy soufflé.
- Make sure you drink plenty of water – at least 1.5 liters a day and more if you train actively.
- Allow yourself treats.A serving of ice cream or your favorite cake once a week will not harm your body, 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 too many temptations out there.
Of course, you will have to give up everything that is most harmful: pickles, smoked foods, semi-finished products, baked goods, confectionery, fast food, alcoholic and carbonated drinks should be forgotten for a long time, or even better, 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 are 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, contract muscles and make it stronger and more resilient.Without them, after losing weight, the body will become flabby, the skin will become saggy, and stretch marks may appear.
Fat is burned faster during aerobic exercise.You shouldn't be too zealous.Your heart rate should be between 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 that moment on does the fat begin to burn.
Tired of working out at the gym?Go outside!Roller skating, cycling, badminton, tennis, hiking, hiking and excursions are fun and useful.And in 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 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 need to abandon the harmful ones.It's a myth that everyone who stops smoking will definitely 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 stay slimmer and fitter:
- Contrast shower.You can take it twice a day.Accelerates metabolism, improves blood circulation, increases skin turgor, relieves 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.A 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 flush out toxins.
- Charger.Regardless of whether you're training today, train yourself to start your day with 15 to 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.After that, you can do some stretches to tighten your muscles.
- Healthy snacks.You cannot starve yourself 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 sleep.For a deep and healthy sleep, you need to go to bed before 23-24 hours and wake up between 7 and 8 am.Before doing this, don't forget to ventilate the room well!
It is equally important to learn how to properly deal with stress.Many people gain weight because they begin to “eat” with sweets or “gulp” 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.
Board template
The original “Lose Weight Properly” system, invented by Finnish nutritionists, works very well and will help beginners lose weight without basic knowledge about dietetics and a healthy eating system.The secret is that you shouldn't fill your plate with food without thinking, but rather strictly follow some principles:
- Mentally divide the entire volume into 4 parts.
- Fill two of them with fresh or cooked vegetables.
- The fourth part will be taken as a follow-up.
- The remaining space is for meat or fish.
A maximum of three times a week, the place designated for the 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 “Lose weight correctly” system is already well understood in your head, then you can imagine the whole day in 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 to 3 kilos of weight at home in a month, without any diet, 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.Maybe the weight isn't coming off as quickly as you'd like.But that 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 playing sports or eating half a cake at a time.
A significant added bonus.When we lose weight correctly, the body seems to blossom: 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?