Many people who are losing 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 have discovered that it occurs when weight loss disrupts the normal flow of life processes in the body.When we lose weight properly, nothing like that happens and the fat says goodbye to us forever.But how do we 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 are very overweight or have not managed to lose weight for a long time.If the problem is hormonal imbalance, all efforts may be unsuccessful.Then you must first undergo a course of treatment and then lose weight under the supervision of your doctor.
Tips on how to properly start losing weight so that the fat goes away can be found everywhere now.Most of them are online.Any self-respecting women's magazine publishes recipes for quick dishes for weight loss.If you want, you can sign up for a 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 how harmful it is.For a person who does not even know the basics of healthy nutrition, after reading all these materials, it is completely unclear how to lose weight correctly, 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 develop an ideal diet for you personally.But such consultants are available only in big cities.
And who will explain how to lose weight to a woman who lives on the outside 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.
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 comprehensive solution to 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 be removed and soon you will simply abandon the very idea of losing weight.
Therefore, for beginners, you should forget the word "fast", remove the 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, brutal hunger, nervous stress!Amazing, 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 leave the fat no chance to return.
Nutrition
Beginners have more questions about certain diets.Remember, there is no way to lose weight properly with buckwheat, kefir or any other (even healthier!) 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 when losing weight correctly at home:
- The diet should 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 recommended 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 metabolic processes will proceed at normal speed.
- Partial meals are the most rational and acceptable way for those who are losing weight.It includes 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 be 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 a day, and more if you exercise actively.
- Allow yourself treats.A serving 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 a diet.This is the only way to lose weight effectively at home when there are many temptations around.
Of course, you will have to give up all the most harmful things: pickles, smoked foods, semi-finished products, baked goods, sweets, fast food, alcoholic and carbonated drinks must be forgotten for a long time, or better yet, forever.
The menu for the week should be thought out in advance.This will balance the ratio of proteins, fats and carbohydrates, which should be 30/10/60 as a percentage.If you struggle with 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, 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 burns faster during aerobic exercise.You don't have to be too diligent.Your heart rate should be within 60-70% of the maximum allowable value, which is 220 minus your age.But the training duration is at least 20 minutes, only from this moment the fat starts to burn.
Bored of working out at the gym?Get out!Rollerblading, cycling, badminton, tennis, walking, hiking and excursions are all fun and rewarding.And with a good mood they burn even faster.It's boring to walk alone - a dog will be a great companion.You will have to walk with it 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 get rid of the harmful ones.It's a myth that anyone who quits will definitely 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 accelerate metabolism, improve blood circulation, increase skin turgor, relieve muscle tension and stress.But in the morning it should end with cold water, and in the evening with hot water.
- Massage.Anyone can afford to 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 get rid of cellulite.Honey accelerates weight loss and rejuvenates the body.Lymphatic drainage relieves swelling and helps flush out toxins.
- Loader.Regardless of whether you work out today, train yourself to start the day with 15-20 minutes of exercise.It will warm the body, strengthen it and accelerate metabolic processes.The most beneficial exercises are squats, push-ups and jumping rope.After that, you can do some stretching to tighten your muscles.
- Healthy snacks.You can't 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 bed.For a deep and healthy sleep, you should go to bed before 23-24 and wake 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 cope with stress correctly.Many people gain weight because they start to "eat" it with sweets or "wash 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 great and will help beginners lose weight without basic knowledge about dietetics and a healthy eating system.The secret is that you should not fill the plate with food without thinking, but strictly following some principles:
- Mentally divide the entire volume into 4 parts.
- Fill two of them with fresh or boiled vegetables.
- The fourth part will be taken from the side dish.
- The remaining space is for meat or fish.
No more than three times a week, the place intended for a side dish can be taken 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 point of view.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 a very good result.
Reviews and results
Reviews from those who lose 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, high-quality life.And in just one month it can become a useful habit, and you will no longer imagine how you can live without sports or eat half a cake at a time.
An important added bonus.When we lose weight properly, the body seems to flourish: 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?