Proper weight loss

Many people who lose weight are familiar with the infamous "yo-yo effect", when after a short period of time, the kilograms that they lost with difficulty return to their place?Nutritionists have long been interested in this phenomenon and discovered that weight loss occurs when losing weight disrupts the normal course of vital processes in the body.Nothing like this happens when we lose weight properly and the fat is gone forever.But how to do it?

Where to start

You can't start before looking for ways to lose weight properly and effectively, especially when you are overweight or can't lose weight for a long time.If the problem is a hormonal imbalance, all attempts may fail.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 to get rid of fat can now be found everywhere.Most of them are on the internet.Every self-respecting women's magazine publishes recipes for quick weight loss meals.If you want, you can sign up for a workout that will help you mentally adapt to the weight loss program.

But it is very easy to get lost in such an abundance of information.Especially in nutritional advice.For example, one magazine recommends losing weight on protein diets, and another authoritative publication writes how harmful it is.For a person who does not even know the basics of healthy eating, after reading all these materials, it is not completely clear how to lose weight correctly so that the situation with weight gain does not repeat itself.

Of course, it is better to go to a nutritionist who will prepare an ideal diet for you personally.But such consultants are available only in big cities.

How will he explain to a woman who lives in the Outback and wants to be slim and beautiful how to lose weight properly.All that remains is to learn how to do it 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, it is necessary to solve this problem comprehensively without exhausting the body with hunger strikes or strict diets.A beautiful figure rests on three pillars: proper nutrition, physical activity and healthy habits.If at least one of these components is missing, you will be very reluctant to lose weight, and soon you will simply give up on the idea of losing weight.

Therefore, for starters, forget the word "Fast", put the magazines that advertise strict diets, and you should try to make everything as comfortable as possible for the body.

Yes, when we lose weight, there is no stomach pain, brutal hunger, or nervous stress!Amazing, right?But it's really possible.Here are the most popular recommendations of nutritionists on how to increase a diet and daily routine, and how to build a diet and daily routine that we do not leave a chance to burn.

Nutrition

Beginners have the most questions about certain diets.Remember, there is no way to lose weight on buckwheat, kefir or any other (even the healthiest!) product!

The diet should be varied and the weekly menu should contain all vital products.Only then will the body continue to function optimally and will not experience the stress that occurs during excessive weight loss.

Rules to follow when we lose weight properly at home:

1. The diet should include fresh vegetables, animal protein, a small amount of fat and slow carbohydrates.No food groups should be completely excluded from the menu!
2. It is recommended to start the morning with a glass of pure water, maybe with the addition of a slice of lemon that you drink right after waking up.It cleanses the body and activates the digestive system.
3. You should eat breakfast more than half an hour from one hour to one hour after waking up.In this way, the body will receive a signal that the action of starvation is not expected, which means that metabolic processes will continue at a normal speed.
4. Fractional meals are the most rational and acceptable way for those who lose weight.It includes 5-6 meals in small portions at approximately equal intervals.This allows you not to feel hungry all the time.
5. In the evening, you eat dinner late, you sleep late.The last meal should take place 2-3 hours before bedtime.If it's protein - Better if it's fish soufflé or dairy.
6. Make sure you drink enough water - at least 1.5 liters a day and if you are actively exercising.
7. Allow yourself to heal.A serving of ice cream or your favorite cake once a week will not hurt your figure, but it will lift your spirits and make your diet less boring.

And remember that the principles of healthy eating are not a diet.Losing weight at home is the only way to lose weight when there are many tests 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, alcohol and carbonated drinks, forever, better, better or better.

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 30/10/60 percent.If you're struggling to prepare healthy meals, it's time to open up a healthy food journal and try something new.

Physical education

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 stronger.Without it, after losing weight, the body will be flabby, the skin will be saggy, and stretch marks may appear.

Fat is burned fastest during aerobic exercise.You shouldn't be too diligent.Your heart rate should be within 60-70% of the maximum allowable value at your age of 220.But the duration of the exercise is at least 20 minutes, only from this moment the fat starts to burn.

Tired of working out at the gym?Walk abroad!Rollerblading, cycling, badminton, tennis, walking, hiking and excursions are all fun and rewarding.They burn even faster with good mood.Walking alone is boring - a dog will be a wonderful 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 more weight.But first you have to give up the harmful ones.It's a myth that everyone who quits will definitely gain weight!If you manage your diet and exercise, the fat will not increase.However, your health and skin condition will improve significantly.

The following healthy habits can help you stay slim and fit:

• Contrast shower.You can take it twice a day.It will speed up metabolism, improve blood circulation, increase skin area, relieve muscle tension and stress.But it should be finished with cold water in the morning and hot water in the evening.

• Massage.Everyone 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 get rid of cellulite.Honey accelerates weight loss and rejuvenates the body.Lymphatic drainage relieves swelling and helps flush out toxins.
• Charger.Regardless of whether you exercise today, train yourself to start your day with 15-20 minutes of exercise.It will warm the body, revive it and accelerate metabolic processes.The most useful exercises are squats, bending and jumping rope.After that, you can do some stretching to strengthen your muscles.
• Healthy snacks.You can't starve yourself by losing weight.So make it a habit to carry a diet stick, an apple or a handful of dry fruits.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 the elderly.But the body doesn't care when you go to bed.For deep and healthy sleep, you should go to bed 23-24 hours earlier and get up at 7-8 in the morning.Do not forget to ventilate the room well before doing this!

It is equally important to learn how to properly cope with stress.Many people gain weight because they "eat it" with sweets or "wash it down" with alcohol.A good habit is to relieve stress by working out or walking.It burns extra calories and improves your mood at the same time.

Plate model

Fin, the original "Correct" system, invented by Nutritionists, works great and will help beginners lose weight without basic knowledge of dietetics and a healthy food system.The secret is not to fill your plate with food, but by 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 with a side dish.
• The rest 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 person 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 Right" system is already well understood in your head, you can imagine the whole day from this perspective.That is, with four meals a day, twice a day, meat and porridge (or pasta) appear on the table, meat and porridge (or pasta) appear once.This rational approach allows you to lose 2-3 kilograms at home in a month, without any diet, which is a very good result.

Reviews and results

Reviews of people who have not lost weight confirm that no diet gives better results to the principles of proper nutrition.Maybe 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 it can become a useful habit in just a month, and you will no longer imagine how you can live without exercise or how you can eat half a cake at a time.

A significant added bonus.When we lose weight properly, the body flourishes: the skin becomes firm and supple, the figure is slim and toned, the nails are strong and the hair is shiny.A healthy lifestyle rejuvenates the body.Don't want to look younger than your age?