How to quickly lose weight, up to 10 kg per month? How to lose weight to a wedding or a meeting of classmates? How to lose weight, to a foreign trip? How to lose weight after vacation, for example maternity?
And before I always tried to dissuade people. BecauseIn this weight loss, if something is done wrong, it turns out even worse than if nothing to do at all. And not the worst, if after a breakdown you just add 3-4 kilograms to the initial weight. It will be worse if gastritis or peptic ulcer of the stomach develops from hunger.
But people continue to ask how to lose weight quickly and, without waiting for advice from the doctor, resort to amateur advice. And it went - from tomorrow we do not eat anything flour, nothing fat, sweet. Sausage and dumplings cannot be, mayonnaise is impossible, after 6 pm you can’t eat! And an exercise bike or running, so that would be shortness of breath and sweat . . .
But our body simply does not want to spend fat. Only by great need. If the actions that we impose on him significantly exceed the purpose that we see, then he will never spend stocks. He will arrange a tantrum, turn on an unbearable hunger, make our existence unbearable, reduce energy consumption and make all our efforts to naught, fall into depression and provoke a breakdown. And further with fear, we will be painfully recorded on food for a long time, just speaking, there is often a lot. Against the background of reduced energy consumption, this will inevitably cause weight gain. Our self -esteem will decrease. We will consider ourselves limp, no suitable losers. And so on…
Therefore, from the very beginning, everything must be done correctly to lose weight.
To begin with, we will define the concept - what does it mean to lose weight quickly?
It is necessary to help a person lose weight quickly in a short time, in 2-4 weeks to lose weight of about 4-6 kilograms. It is assumed that a person has a significant need for him to lose weight by a specific period, to a specific event. There are a great many options for events. From the New Year's party to the wedding, your own, or best friend, foreign tourist trips, meetings of classmates, employment, samples for the role, and so on. In other words, the goal of losing weight is specific nowhere else. We know why we need to lose weight, how much and by what time. It remains only to find out how to lose weight.
How to lose weight quickly? How real is it?
For my practice, I accumulated quite a lot of observations when people in a month have lost 5-6 and even 8 kilograms. And they felt quite comfortable at the same time. This text, by the way, is in many ways the result is a generalization of the experience of my patients.
But, friends, neither ten nor fifteen kilograms can not be dropped in two weeks. And you should not even try. The tips stated below are suitable for you only if you adjust the task and determine the real goal for yourself.
Our fast weight loss strategy
To lose weight, we need to encourage our body to spend our own fat. And you know, there is a set of situations when he spends reserves with great pleasure. For example, in the morning I want to eat much less than in the evening. This is because in the first half of the day our body, due to the biorhythm, was oriented at nutrition in reserves, and in the evening, on the contrary, to replenish the reserves. In the spring is losing weight much better than in the fall. Women in the first phase of the cycle lose weight more easily than in the second. The reason is the same - seasonal and monthly biorhythms.
Energy from fat is served by the loads of medium intensity such as wellness walking. Whereas with intense running, our body mainly consumes a supply of carbohydrates, by the way, very modest, which can only be replenished from food. Therefore, against the background of medium intensity loads, we often notice a decrease in appetite, while after intense loads, appetite, as a rule, increases.
The energy extracted from fat is also supported by our muscle tone. We can say that the higher our tone, the better the fat burns. An increase in tone is characteristic if we are busy with an interesting thing, we have a good mood if we do something that comes closer to us to the intended goal. All these situations are characterized by a decrease in appetite. Everything is correct, there is no particular need for food if our body extracts energy from fat. Many women note a decrease in appetite against the backdrop of love and courtship.
And if your weight loss target is really significant for you, it will definitely cause an increase in tone, switch the exchange for the predominant consumption of fat, and will make easier compliance with the desired diet. A very simple way to lose weight and maintain an increased tone, it is healing walking and tonic exercises.
The second very important strategic moment when losing weight (in importance, perhaps it is even the very first), this is an interest in his body, caring for it. Change accents. If every time you forced your body to lose weight, subjected it to violence, now you just have to help your body lose extra pounds. The body no less than ours wants to be healthy slender and attractive. But he does not intend to suffer too much. During our weight loss, the body should feel good. And here our observation will come in handy. If we feel comfortable, a surge of strength, good mood, we feel ease if our appetite is easily controlled and satisfied with a small amount of food, then we do everything right. If we feel the breakdown of strength, weakness and hunger, which is about to become unbearable, then we again went over the stick and switched from cooperation with the body to violence.
And another important strategic moment. Most losing weight techniques as the main effect suggest a diet. With our approach, food will be more likely a supporting factor. The body cannot get everything necessary for its life. We need more protein, some comfortable amount of carbohydrates (the brain is mainly eaten glucose), vitamins, minerals and trace elements. You can take all this only from food.
So, the body spends fat, extracts energy from fat, and we give it exactly so much food so that he does not feel a deficiency of protein, vitamins and other things. Because if there is a shortage, we will immediately feel discomfort. And if our body does not be able to overcome this deficit, then it will most likely stop fat consumption and ask for food.
Our tactics of weight loss
Our main tactical technique is a combined triune approach. Relatively speaking, the impacts that help lose weight in a week apply either to the field of psychology and attitudes, or to motor activity, or to nutrition. We use all these influences together. Because with combined use, these influences enhance and support each other. Walks reduce appetite. Unfortunate light food helps good sleep. A full sleep contributes to a good mood, and increased tone. With a good positive mood, the appetite is controlled much better than with a bad one. We need less food as a sedative. And so on.
Thought is material
If we see the goal to quickly lose weight and go to it, our body fills us with energy, which is taken from reserves. Actually, he formed these reserves, set aside this energy, believing that one day we will be really useful. The vision of the goal to lose weight in a week tones a person, increases the activity of adrenaline and norepinephrine. And these hormones directly cause the breakdown of fat and the release of energy from reserves into the blood.
We really need to lose weight quickly in a week. We just need to lose weight in two weeks and weigh three to four kilograms less. We are fully aware of this. We also know that if you do everything right, our goal is quite achievable. We clearly see our goal to quickly lose weight and clearly see the route along which we will move. We are in a state of creative rise. And all that is required of us is to support the condition.
And for this there are several tricks:
Return your thoughts to your goal as often as possible to lose 2-3 kg. Imagine as clearly as possible all the advantages that you will receive. The more clearly you see yourself, the more relevant your goal is for you, the more actively all systems of extracting fat from a depot. And accordingly, the faster and more comfortable you lose weight.
Memorials of visualization help help to remember the goal. It can be elegant clothing, which is now not enough for you, but when you lose 20 kg, it will be just. Let this clothing hang in a prominent place. There may be a photo where you are slimmer and younger. After a couple of weeks, you can get closer to this image. It also helps to keep a diary where you write down your feelings.
It will be much easier for you to lose weight if you are on vacation and you do not have very many other things and worries.
Motor activity for weight loss
Here, too, you need to shift the accents. We need training not so much for the direct consumption of fat as for the transfer of muscles into an active state, into a state of increased tone. And in this state, already, in general, with motor rest, the muscles will spend more fat.
Therefore, if you are not a marathon, if yesterday or the day before yesterday you did not make runs for half an hour - an hour a day, forget about running in general. He definitely does not suit us. For us, when losing weight, the best is toning exercises, healthy walking along the street, in the park or on the treadmill. Or similar types of loads - swimming, ski and bicycle walks, exercises on an exercise bike.
The most important condition is that your tone after training should be higher than before. The load should invigorate you, not tire. She should not carry any discomfort.
It is optimal if for this period you turn on two workouts per day lasting 25-60 minutes. The load intensity will help to choose three simple tests:
- During the load, you should have enough breath to support a simple conversation
- After about 20 minutes from the start of the load, you should feel enough for enough, so that if you need to be proceeded at this pace for another hour
- The pulse at the height of the load should not be more than 100-110 beats per minute. Breathing should be no more than 18-20 per minute.
Now food
See what turns out. With the help of a sense of involvement (we just need to weigh 4 kg less in two weeks! ), Using a special way selected tonic loads, as far as they could, stimulated fat consumption, switched the body to nutrition in reserves. And now, in the most natural way, the need for food has decreased. Our appetite has decreased. We feel it. We want to eat less, we eat faster, better control ourselves during meals, we need less goodies.
In the diet for quick weight loss we will use one of the three programs:
Program for quick weight loss - "intuitive"
No one except you knows how much energy you need to receive in the form of food. Everything will depend on how much energy you can extract from fat. And this, in turn, will depend on how much you are involved in the process, how much you need to lose weight, what is your tone and what is your motor activity. You can determine your need for food by feeling it. And what would it work out for you, use the following tips:
- We try to eat as few fats and sugars as possible. It is proved that if proteins and complex carbohydrates prevail in food, we get the maximum possible effect of satiety with a minimum of calories. If you do not believe, here is a simple example for you. A slice of cut bread and half a pack of low -fat cottage cheese, it is about 150 calories, that is, as much as in one tablespoon of vegetable oil (100% vegetable fat). Compare the satisfaction of these products. At the same time, we refrain from prohibitions. Fat and sweet treats, if necessary, eat in small quantities after the main food, when we are already full.
- We try to eat as little as us allows us to a sense of comfort, and in no case do we make a diet harder.
- It is desirable that there would be at least 4-5 meals a day. Do not be afraid to turn on light snacks. For example, the same slice of a cut bun, low -fat cottage cheese, unsweetened tea or coffee with milk. Or protein omelet of two egg proteins, a bran bun, tea.
- We fix attention on food, try to try each piece, catch all the subtle tastes of the product. This will allow us to eat slowly and eat smaller amounts of food.
- We keep a food diary. This disciplines and allows you to identify important patterns for us.
- We introduce all restrictions very carefully and gradually. In the first couple of days, it is better to limit the efforts to observe a simple low -fat nutrition with a feasible limitation of sugars. And only from the third or fourth day to limit the consumption of complex carbohydrates.
- The easiest way to reduce food consumption in the evening is not to frighten yourself with various verses like "not after 6 pm", but to allow another meal after a slight dinner. A glass of kefir with a pair of spoons of muesli, or a piece of low -fat meat with bread and vegetables, is suitable.
The appetite in the evening helps to reduce a walk, massage, or a bath. That is, everything that reduces excessive stress, anxiety, soothes and harmonizes our psycho-emotional sphere.
It is very convenient to observe an intuitive program, if you can eat food at work that you cooked at home and taken with you. Or if you took a vacation and do not go to work at all. If you work in the office and the maximum that you can afford at the workplace, these are drinks, then it will be more convenient for you: