- Diet banned
- Detailed instructions: how to lose weight for the New Year without titaniceffort
- Drink, breathe, sleep
- Planned and unforeseen disruptions
- Checklist to control your weight loss
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Excess weight in everyday life worries, but somehow secondary. But before the holidays, this circumstance becomes a problem that must be solved in any way, regardless of the time available. Want to gain harmony without compromising your mood and he alth - get acquainted with the original technique.
You will learn how to lose weight for the New Year or other celebration without hunger, grueling workouts, sagging skin troubles and depression.
The system is simple, allows you to lose weight in a short time, really in 10 days, and, which is especially important, with hormonal disorders in the body.
Most importantly, by learning he althy skills and habits, you will be able to maintain optimal shape until you yourself want to move to another weight class. So, let's lose weight correctly.
Diet banned
Inside our body, work is constantly in full swing, which does not stop either at rest or during sleep, and is called metabolism or metabolism. There is no need to disassemble the complex process in detail. We are interested in one aspect - the basic metabolism, that is, the energy indicator required formaintaining basic life functions.
Energy comes from food. An accelerated metabolism allows you to eat a lot and lose weight, a slow one - on the contrary. Its level depends on:
- gender;
- age;
- ratio of fat and muscle tissue;
- food.
That is, not in all, but in most cases, we ourselves can influence the metabolic rate.
The female body was created by nature to procreate. By all means, he preserves fat reserves, which help in an extreme situation to endure, give birth and feed a child. Diet is a danger signal. The basal metabolism slows down and puts the body into economy mode.
If dietary restrictions are practiced often, the cells remember the information and begin to accumulate fat even with minimal cuts in the diet. Do you know the situation when, during the next diet, you manage to lose a little weight, then the weight stands still, and with the slightest violation or exit from the diet, it quickly returns with an increase? So you've fallen into a trap.
Diet is fraught not only with this, but also with constant fatigue, irritability, headaches, deterioration of hair, nails, skin, teeth. You can avoid trouble and meet the New Year 2023 in perfect shape if you accelerate your basic metabolism.
How to do it? A simple monthly plan will help. Perhaps the weight will go faster or slower. It all depends on personal characteristics, but the result will be positive in any case.
Detailed instructions: how to lose weight for the New Year without titaniceffort
Don't set yourself specific goals, like getting slim in 2 weeks or losing 5kg in a month, just get started. The program does not aim to reduce weight in the shortest period of time, although it is possible. You are invited to take control of the four most important vital functions. This is:
- food;
- drink;
- breath;
- dream.
You are young and absolutely he althy - you can master the program in a complex way. If the soul feels young, and the information in the passport and medical record remind you of the opposite, do not force things. Introduce one he althy habit in 5-7 days, then add the next one. You will also need physical activity, connect it immediately, but without fanaticism.
Eating mode
Losing weight with a feeling of hunger will not work. First, it significantly impairs the quality of life; secondly, sooner or later it returns to the previous way of eating, the result of which is deposited on your figure. Do not blame the hormones, they can be curbed. In most cases, overeating and, oddly enough, starvation are the main causes of overweight.
If the body does not receive enough fats, proteins, carbohydrates, its internal motor starts to work at low power and store everything for the future, the excess also accumulates in the depot. Uneven intake of nutrients causes a sharp increase in the concentration of ghrelin in the blood - the hormone of hunger, which causes bouts of overeating.
Daily diet should be divided into 4-5 meals, 3 - main,1-2 - auxiliary or snacks. You can't skip breakfast. The first meal is an impetus to accelerate metabolism. Having not received a portion of fuel after a night's sleep, the cells begin to create reserves. Even more important is dinner. It allows you to maintain the level of ghrelin at an optimal level.
How to eat to lose weight?
Breakfast should be half an hour after waking up. Dinner - 2.5 or 3 hours before going to bed. The well-known recommendation, not to eat after 6 pm, helps not to lose weight, but to slow down the metabolism and bring yourself to hungry nightmares or night zhur. It is suitable for those who go to bed in childhood. For the rest, this is a violation of the regularity of nutrition.
Protein should be included in every meal, even snacks. Any:
- animal;
- dairy;
- vegetable;
- soy (the same vegetable).
This is necessary to neutralize the action of insulin. A high content of a vital, but insidious hormone, and this happens after a meal, contributes to weight gain. Protein, binding insulin molecules, puts the body into lipolysis mode - burning fat. Remember, a meal without protein is not considered a meal, in fact, it is ballast.
Why protein? It's all about the glycemic index, which foods containing carbohydrates have. This indicator is no less important than the calorie content. Food with a high glycemic index leads to rapid satiety, followed by persistent hunger after a short time; with low - saturation is slow, butlong.
In the first case, there is a jump in insulin - a sharp surge and a subsequent drop. In the second - insulin is at a stable level. This hormone likes to store everything for the future and skillfully controls hunger. Your job is to keep your insulin levels normal.
In protein foods, the glycemic index is close to zero. A balanced menu should contain fats and carbohydrates. But the presence of protein will significantly reduce the glycemic index of any dish, and in combination with fractional meals will not allow the rise of insulin.
Fat is necessary for normal life, and in a balanced diet, it is quite appropriate. True, the amount will have to be limited to 15-20 g per day. The second point is that fat and foods high in it should not be eaten for breakfast and dinner.
In the morning, the body lacks galanin, a neuropeptide responsible for the breakdown of fatty acids. And in the evening, the “main enemy of the figure” does not have time to be processed, since carbohydrates are absorbed first of all, and are safely sent to storage.
Carbohydrates can only be consumed after proteins, in no case before or as an independent meal. Snacks with buns and tea parties with cakes instead of lunch will have to be abandoned. Easily digestible carbohydrates dramatically increase insulin levels. An equally rapid decline occurs after 40-60 minutes and causes an excruciating feeling of hunger.
Sweet cravings
How to lose weight before the New Year can still be figured outit is much more difficult to maintain weight during the Christmas holidays with their abundance of candy and cake. And sometimes, even without holidays, cravings for sweets can be simply irresistible. It is possible and necessary to fight this.
Sweet-toothed in chocolates and sweets do not really like the taste, but the aftertaste in the form of a state of joy and light euphoria. Serotonin, the happiness hormone, contributes to this. Think about what else causes such a reaction, and make up for the lack of joy in a new way. Hobbies, walking, socializing with friends and family - everything will do, except high-calorie food.
If you absolutely cannot do without sweets, eat sugary foods that do not contain fat. These are sweets like:
- zephyr;
- marshmallow;
- jam, jam;
- dried fruits (dried apricots, bananas, blackberries, etc.);
- fresh fruit,
- med.
TOP 5 Unwanted Foods
Not all products are equally useful, some will have to be abandoned or reduced to a minimum. You will not lose weight in 2 weeks or 2 months if you are constantly and in large quantities in the diet:
- lard, fatty meat, sausages;
- high-fat dairy, cheese, ice cream;
- chocolate in any form;
- butter, margarine, pastries;
- vegetable oil.
Especially dangerous are trans fats found in margarine and most confectionery. Getting rid of excess weight earned on store-bought buns and cookies is quite difficult. It is trans fats that are deposited onthighs in the form of an unpleasant "orange peel".
Vegetable oil is useful, but it is pure fat. The same can be said about butter, lard, dairy products with a fat content of more than 5%. Boiled sausage is no more lean than smoked. Ask how much cocoa butter is in chocolate. But not everything is so sad.
The new way of eating allows these foods. Just keep the quantity to a minimum, and if they are among your favorites, do not eat for breakfast and dinner and, if possible, replace them with similar ones. Favorite dishes must be on the menu. It is important to satisfy the psychological hunger, and then the physical one will recede.
Meal Table
| Breakfast | Lunch | Snack |
Dinner | |
|
No fat. | Proteins + Carbohydrates (slow and/or fast) + fats.
Everything is possible in reasonable quantities. | Proteins + Slow carbohydrates (sometimes you can fast)
Fat and fast carbohydrates - not desirable. | Proteins + Slow carbohydrates
||
|
Breakfast example | Lunch example | Snack example |
Dinner example | |
| Oatmeal, cottage cheese, marshmallows. | Fish (fried river or red slightly s alted), potato, dairy product , marshmallow. | Ryazhenka, a slice of black bread | Baked chicken breast, fresh vegetable salad without oil and sour cream | |
| Cottage cheesewith banana, bread with jam | Durum wheat spaghetti with stew, dairy product, marshmallow. | Low fat dairy product, fresh fruitLow-fat fish, fresh vegetables. | ||
| Buckwheat porridge with milk 1.5% fat , fruits | Low-fat stew of potatoes, meat and vegetables, marshmallows | Ryazhenka, a handful of nuts and dried fruit | Canned corn or peas, lean bird |
Sport: panacea or help?
Is it possible to lose weight before the New Year by playing sports and not limiting oneself in nutrition is a moot point. If the body is sufficiently trained and you have only slightly blossomed lately, then yes. Weight accumulated over the years by physical activity alone cannot be defeated. But to speed up the process of losing weight, doing fitness or other feasible sport can be very good.
Success in the fight against body fat is 70% food and 30% sport. The third part is not so little. In addition, physical education increases tone and mood, allows better absorption of protein, the main component of muscles, which gives the body a beautiful relief. This is important, especially before the New Year, when you have to show off a stunning outfit.
It is not necessary to spend money on memberships, inventory, uniforms, and personal time, which is always lacking, to visit the gym. A set of exercises that will help you lose weight can be performed at home. It is better to practice regularly. Find a suitable video or program on the Internet and proceed to action,starting from 5-10 minutes.
Gradually increase the time, up to 30-40 minutes and divide it into two times - morning-evening. Choose from dynamic, static or cardio workouts based on your he alth and fitness level. Note that fat breaks down into carbon dioxide and water. You should be sweating and breathing fast. In this case, training helps to lose weight.
Drink, breathe, sleep
So, we have sorted out the basics of proper nutrition, helping to lose weight without hunger, on the shelves. Previously used other systems - forget about them. After all, excess weight has remained your reliable companion.
If you do everything you learned in strict sequence, you can lose 10 kg in two months. Don't have that much time? Take control of the need to drink, breathe, sleep and lose weight for the New Year quickly, in 2 weeks.
Water
We are 70% liquid. Dehydration threatens the appearance of chronic diseases of internal organs, skin problems and even death, and in a fairly short time. Every day, the body naturally loses about 3 liters of fluid. The stock needs to be replenished.
Many do not suspect that swelling, unhe althy complexion, headaches, weakness and apathy are secret signs of dehydration. The body, not receiving liquid, begins to store it for future use. Cells fill with stagnant water, the rate of metabolic processes decreases, and fat is just what it needs. To lose weight you need to drink.
How much to drink - depends on weight: up to 50 kg - 2l, about 55 kg - 2.5 l, over 60 kg - 3 liters of pure non-carbonated water. Tea, coffee, juice, milk do not count - this is food. Learn to drink gradually.
A glass of water in the morning, half an hour before and 1.5-2 hours after eating, before going to bed - it's not difficult at all. Over time, morning and evening intake can be increased to two glasses. And then you will enjoy the new habit and wonder how you managed without it before.
Breathing
Oxygen is needed for the oxidation of fat and its subsequent processing. It is clear that he enters in the process of breathing. But this vital need is fulfilled by people in different ways. There is shallow breathing - chest, and deep or diaphragmatic.
Checking which type prevails in you is quite simple. Place one hand on the chest, the other on the solar plexus. If the chest rises during inhalation, this is shallow breathing, the upper abdomen is deep, that is, correct.
Start practicing diaphragmatic breathing gradually, with 5 cycles in the morning. Make sure that when you inhale, the stomach protrudes slightly, while exhaling it retracts. Having reached 20 cycles, connect the exercise in the evening. Exercising twice a day will build the habit.
You need to breathe through your nose. It is natural and brings 70% percent of oxygen to the body. When breathing through the mouth, the lungs are only 30% full. You can also exhale through your mouth, but inhale air only through your nose.
Sleep
Good rest is necessary and vital. He althy sleep for 6-8 hours will help start the turbo mode of the body in full force.A tired organism instinctively seeks to slow down all processes and save the maximum amount of energy, that is, to put aside what is possible in reserve. In addition, good rest means a he althy complexion and activity during the day.
Sleep and breathing can help in another important way. We often find ourselves in a state of prolonged stress. This is not about extreme situations, but about constant anxiety caused by current problems and troubles.
The condition seems familiar, but the body, taking care of its comfort, clearly reacts to it and produces cortisol, the hormone of tension and stress. At the same time, there is a chronic craving for food and the body goes into the stage of lipogenesis - accumulation. Your task is to transfer it to a state of lipolysis, that is, burning reserves. Breathing and sleep help to achieve inner balance.
Planned and unforeseen disruptions
Disturbances in diet and exercise are inevitable. Take it for granted and stop worrying. If the breakdown is one-time, just forget about it and lose weight further according to the plan. You simply cannot physically gain more than 100 g of fat for an attack of gluttony, which in a global sense is a trifle.
It is much more important to know how to get out of a food binge. The essence of this state is the inability to stop absorbing in unlimited quantities everything that was a forbidden fruit. You need to go out gradually, again, leaving remorse alone.
Alternate hearty meals with proper meals. Let the body understandit will receive the desired food, no one deprives it of pleasure, but it does not cancel duties either. Gradually, common sense will prevail and everything will return to normal.
A planned disruption is a visit to a party, to a restaurant. It makes no sense to refuse, especially on New Year's Eve, since a he althy eating system should ideally become a way of life. Just follow the simple rules:
- stay away from sauces, especially creamy ones;
- don't get carried away or ignore bread altogether;
- ask for salad dressing separately and use only half of it;
- start your meal last and finish first;
- do not eat the whole portion, but a volume comparable to the size of a palm without fingers.
In everyday life, stick to the same rule. Serving size is 1-1.5 palms.
In order not to give up sports and breathing exercises one day, make some indulgence for yourself. Determine the normal load, minimum and maximum.
Average level is the base value for normal mode. The minimum you must do in any case. Tired, sick, no time - these are not reasons for laziness, but excuses. There will be days when you want to do your best and go further.
Now you know how to lose weight for the New Year - simple, easy, without hunger and much effort. Just do not make drastic restrictions at the beginning of the journey. Fats and carbohydrates are also necessary for the body, and especially for young and beautiful skin, as well as proteins, vitamins, and trace elements. Better for chronic diseasesconsult a doctor. Successful weight loss and weight maintenance!
Checklist to control your weight loss
| Simple daily rules | Check if you did it today |
| First meal - no later than 30 minutes after waking up. | |
| Protein at every meal. | |
| Do not eat 2.5-3 hours before bedtime. | |
The nutritionist Stepanova Sofya Sergeevna answers the questions for this article.Please note that the answer to the question can only be obtained by leaving it in the comments form of the site. We do not answer questions left in the “V-kontakte” form.