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 losing weight 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 you have not been able to lose weight for a long time.If the problem is hormonal imbalance, all attempts 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 on the Internet.Every self-respecting women's magazine publishes recipes for quick weight loss dishes.If you wish, you can sign up for a training where they will help you mentally tune in 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 on protein diets, and another, also an authoritative publication, writes about how harmful it is.For a person who doesn’t 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 situation with weight gain does not repeat itself.
It’s 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 properly lose weight to a woman who lives in the outback and 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 rests on three pillars: proper nutrition, physical activity and healthy habits.If at least one of these components is missing, weight will be very reluctant to come off, and soon you will simply abandon the very idea of losing weight.
Therefore, for starters, you should forget the word “quickly”, put away magazines that advertise 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 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 single chance to return.
Nutrition
Beginners have the most questions about certain diets.Remember, there is no way to properly lose weight on 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 will not experience the stress that is common during extreme weight loss.
Here are the rules that must be followed when we are losing weight correctly at home:
- The diet must include fresh vegetables, animal protein, a small amount of fat and slow carbohydrates.No nutrient groups 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.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 to not feel constant hunger.
- Dinner after six in the evening is acceptable if you go to bed late.The last meal should take place 2-3 hours before bedtime.It is better if it is protein - fish soufflé or dairy products.
- Be sure to 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 will not harm your figure, but will lift your spirits and make your diet less boring.
And remember that healthy eating principles are not a diet.This is the only way to effectively lose weight at home when there are a lot of temptations around.
Of course, you will have to give up all the most harmful things: pickles, smoked foods, semi-finished products, baked goods, confectionery, fast food, alcoholic and carbonated drinks should 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'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, 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 fastest during aerobic exercise.You shouldn't be too zealous.Your heart rate should be within 60-70% of the maximum permissible 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.
Bored of working out in the gym?Go outside!Rollerblading, cycling, badminton, tennis, walking, hiking and excursions are all fun and useful.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 fat here!
Habits
Healthy habits will help you lose weight even faster.But first you need to give up the harmful ones.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 your health and skin condition will improve significantly.
The following healthy habits can help you become 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 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 cleanse toxins.
- Charger.Regardless of whether you are training today, train yourself to start the day with 15-20 minutes of exercise.It will warm up the body, invigorate it and speed up metabolic processes.The most useful exercises are squats, bends and jumping rope.After this, you can do some stretching to tighten your muscles.
- Healthy snacks.You can't go hungry while losing weight.So make it a habit to carry a diet bar, an apple or a handful of dried 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 losing weight.But the body does not care what time you go to bed.For deep and healthy sleep, you need to go to bed before 23-24 hours and get up at 7-8 in the morning.Before doing this, do not forget to ventilate the room well!
It is equally important to learn how to cope with stress correctly.Many people gain weight because they begin to “eat it up” with sweets or “wash it down” with alcohol.A good habit is to relieve stress by working out 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 your plate with food thoughtlessly, but strictly following 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 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 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 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 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 from those losing weight confirm that no diet gives better results than following the principles of proper nutrition.Perhaps the weight is not coming off as quickly as you would like.But it doesn’t come back if you continue to live a healthy and 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 sports or eat 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 slender 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?