Many people who are losing weight are familiar with the infamous “yo-yo effect” when the kilograms they have lost so hard return to their place after a short time?Nutritionists have been interested in this phenomenon for a long time and have found that it occurs when weight loss disrupts the normal flow of vital processes in the body.If we lose weight correctly, nothing like this will happen and fat will say goodbye to us forever.But how does that work?
Where should I start?
Let's start with the fact that before looking for ways to lose weight correctly and effectively, you should make an appointment with an endocrinologist, especially if you have a lot of excess weight or 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 treatment and then lose weight under the supervision of your doctor.
Tips on how to start losing weight correctly so that the fat disappears are now available everywhere.Most of them can be found on the Internet.Any self-respecting women's magazine publishes recipes for quick meals for losing weight.If you wish, you can sign up for a training session that will help you mentally tune in to the weight loss program.
But with such a wealth of information, it's easy to lose track.Especially in nutritional advice.For example, one magazine recommends losing weight with protein diets, and another, also authoritative publication, writes about how harmful this diet is.For a person who does not even know the basics of a healthy diet, after reading all these materials, it is completely unclear how to lose weight correctly and where to start so that the situation of gaining weight does not repeat itself.
It is of course better to consult a nutritionist who will develop the ideal diet for you personally.But such advisors only exist in large cities.
And who will explain to a woman who lives in the outback and also wants to be slim and beautiful how to lose weight properly?All that remains is to learn how to do it yourself at home.And actually it's 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 the solution to this problem in a comprehensive manner.A beautiful figure rests on three pillars: proper nutrition, physical activity and healthy habits.If at least one of these components is missing, weight loss will be very reluctant and soon you will simply give up the idea of losing weight.
That is why, first of all, you should forget about the word "fast", put aside magazines that promote strict diets and strive to make everything as pleasant as possible for the body.
Yes, if we lose weight correctly, there will be no stomach pains, 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 will lose weight correctly and not give fat a single chance to return.
Nutrition
Beginners have the most questions about specific diets.Remember that there is no way to lose weight properly on buckwheat, kefir or any other (even the healthiest!) products!
The diet should be varied and the weekly menu should contain all essential products.Only then will the body continue to function optimally and not experience the stress that is common with extreme weight loss.
Here are the rules that must be followed if we lose weight properly at home:
- The diet must contain fresh vegetables, animal protein, a small amount of fat and slow carbohydrates.No nutrient group should be completely excluded from the diet!
- It is advisable to start the morning with a glass of clean water, possibly with a slice of lemon, which you drink as soon as you wake up.This cleanses the body and activates the digestive system.
- You should eat breakfast at least half an hour to an hour after waking up.In this way, the body receives a signal that a hunger strike is not expected, which means that metabolic processes occur at a normal rate.
- Fractional meals are the most reasonable and acceptable way for those who are losing weight.It includes 5-6 meals in small portions at approximately equal intervals.This prevents you from constantly feeling hungry.
- 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 soufflé or dairy products.
- Make sure you drink enough water – at least 1.5 liters per day, or more if you are actively training.
- Treat yourself to treats.A portion of ice cream or your favorite cake once a week will not harm your figure, but 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 effectively lose weight at home when there are many temptations.
Of course, you need to give up 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 balances the ratio of proteins, fats and carbohydrates, which should be 30/10/60 in percentage terms.If you're having trouble making 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 it without exercise.Regular exercise does not allow the body to slow down metabolic processes, enrich cells and tissues with oxygen, tone muscles and make you stronger and more resilient.Without it, after losing weight, the body becomes flabby, the skin sags, and stretch marks may appear.
Aerobic exercise burns fat the fastest.You shouldn't be too eager.Your heart rate should be within 60-70% of the maximum allowable value, which is 220 minus your age.However, the training duration is at least 20 minutes, only from this moment does the fat burning begin.
Bored while training in the gym?Go out!Inline skating, cycling, badminton, tennis, walking, hiking and excursions are fun and useful.And when you're in a good mood, they burn even faster.It's boring to walk alone - a dog will be a wonderful companion.You need to walk 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 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 content will not increase.But your health and skin condition will improve significantly.
The following healthy habits can help you become slimmer and fitter:
- Contrast shower.You can take it twice a day.It accelerates metabolism, improves blood circulation, increases skin turgor and relieves muscle tension and stress.But in the morning it must be finished with cold water and in the evening with hot water.
- Massage.Everyone 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 eliminate cellulite.Honey accelerates weight loss and rejuvenates the body.Lymphatic drainage relieves swelling and helps eliminate toxins.
- Charger.Regardless of whether you exercise today, train yourself to start the day with 15 to 20 minutes of exercise.It warms the body, invigorates it and accelerates metabolic processes.The most useful exercises are squats, bends and jumping rope.You can then tone your muscles with stretching exercises.
- Healthy snacks.When losing weight, you can't go hungry.So make it a habit to carry a diet bar, an apple or a handful of dried fruits with you.They save you from feeling hungry when you really want to eat, and at the same time the body receives useful nutrients instead of empty calories.
- Good sleep.Lack of sleep is the main enemy of losing weight.But the body doesn't care when you go to bed.For a deep and healthy sleep, you need to go to bed before 23-24 hours and get up at 7-8 am.Don't forget to ventilate the room well beforehand!
It is equally important to learn how to deal with stress correctly.Many people gain weight because they start “eating it up” with sweets or “washing it down” with alcohol.A good habit is to relieve stress through exercise or walks.This will burn extra calories while improving your mood.
Plate model
The original “Lose weight correctly” system, invented by Finnish nutritionists, works great and helps beginners lose weight without basic knowledge of dietetics and a healthy nutrition system.The secret is that you should not thoughtlessly fill your plate with food, but should strictly adhere to certain principles:
- Mentally divide the entire volume into 4 parts.
- Fill two of them with fresh or cooked vegetables.
- The fourth part is taken as a side dish.
- The remaining space is reserved for meat or fish.
The space reserved for a side dish may be taken up by a small piece of bread a maximum of three times a week.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, if you already understand the “How to Lose Weight Correctly” system in your head, you can imagine your whole day from this perspective.This means that with four meals a day, vegetable dishes are served twice a day, and 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 dieting, which is a very good result.
Reviews and results
Reviews of those who want to lose weight confirm that no diet gives better results than adherence to the principles of proper nutrition.The weight may not come off as quickly as you would like.But it won't come back if you continue to live a healthy and quality life.And in just a month it can become a useful habit, and you will no longer be able to imagine how you can live without exercise or eat half a cake in one go.
A significant added bonus.When we lose weight properly, 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?