How to lose weight quickly, up to 10 kg per month? How to lose weight for a wedding or a meeting of classmates? How to lose weight, for a foreign journey? How to lose weight after the holidays, for example motherhood?
And before always trying to dissuade people. WhyIn this weight loss, if something is wrong, it is even worse than if nothing to do. And it's not the worst, if after a break it add only 3-4 kilograms to the initial weight. It will be worse if the gastritis or the peptic ulcer of the stomach develop 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 don't eat anything of flour, nothing fat, sweet. The sausage and gnocchi cannot be, the mayonnaise is impossible, after 18: 00 you cannot eat! It is a gym bike or a race, so that it would be a lack of breath and sweat. . .
But our body simply doesn't want to spend fat. Only for great need. If the actions we impose on him significantly exceed the purpose we see, then he will never spend actions. It will organize a burst of whims, will turn on an unbearable hunger, make our existence unbearable, will reduce energy consumption and make all our efforts at all, falls into the depression and cause a break. And also with fear, we will be painfully recorded on food for a long time, only speaking, often there is a lot. Against the background of the reduced energy consumption, this will inevitably cause a weight gain. Our self -esteem will decrease. We will consider ourselves inert, no suitable loser. And so on…
Therefore, from the 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 to 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 of a specific period, to a specific event. There are many options for events. From the New Year's day to the wedding, to your or best friend, foreign tourist trips, classmates meetings, employment, samples for the role and so on. In other words, the goal of losing weight is not specific from any other place. We know why we have to lose weight, how much and at 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 have accumulated many observations when people in a month lost 5-6 and even 8 kilograms. And they felt quite at ease 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 cannot be dropped in two weeks. And you shouldn't even try. The suggestions indicated below are suitable for you only if regulates the activity and determines the real goal for yourself.
Our rapid weight loss strategy
To lose weight, we must encourage our body to spend our fat. And you know, there is a series of situations where reserves spent 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 bioritmus, was oriented to nutrition in reserves and in the evening, on the contrary, to reconstitute the reserves. In spring it is losing weight much better than in autumn. Women in the first phase of the cycle lose weight more easily than the second. The reason is the same: seasonal and monthly biorhythms.
The energy from fat is served by medium intensity loads such as the well -walked well -being. While with an intense race, our body mainly consumes a escort of carbohydrates, by the way, very modest, which can only be reinstated by 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 greater 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 brings us closer to the expected objective. 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 notice a decrease in appetite against the background of love and courtship.
And if your weight loss goal is truly significant for you, it will certainly cause an increase in tone, the exchange for predominant consumption of fat will change and make compliance easier 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 you lose weight (of importance, perhaps it is also the first), this is an interest in its body, take care of it. Change accents. If every time you forced your body to lose weight, you have 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 and attractive. But it doesn't 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 in strength, a good mood, we feel easily if our appetite is easily controlled and satisfied with a small amount of food, then we do everything in the right way. If we feel the breakdown of strength, weakness and hunger, which is about to become unbearable, then we have overcome the stick again and went from cooperation with the body to violence.
And another important strategic moment. Most losing weight techniques as the main effect suggests a diet. With our approach, the food will be more likely to be a support factor. The body cannot achieve everything you need for its life. We need more proteins, a 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 give it exactly so much food so as not to feel a deficiency of proteins, vitamins and other things. Because if there is a shortage, we will immediately try uncomfortable. And if our body is not able to overcome this deficit, it will most likely stop the consumption of fat and ask for food.
Our weight loss tactics
Our main tactical technique is a combined triune approach. Relatively speaking, the impacts that help to lose weight in a week apply in the field of psychology and attitudes, or to motor or nutrition activities. We use all these influences together. Because with combined use, these influences improve and support each other. Walks reduce appetite. The unfortunate light food helps to sleep well. Complete sleep contributes to a good mood and in the 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 of quickly losing weight and going to it, our body fills us with energy, which is taken from the reserves. In reality, he formed these reserves, put aside this energy, believing that one day we will be really useful. The vision of the objective of losing weight in a week tones a person, increases the adrenaline and norepinephrine activity. And these hormones directly cause the breakdown of fat and the release of energy from reserves to blood.
We really need to lose weight quickly in a week. We just have 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 well, our goal is quite achievable. We clearly see our goal of quickly losing weight and clearly see the path along which we will move. We are in a state of creative increase. And all that is required of us is to support the condition.
And for this there are several tricks:
Report your thoughts to your goal as often as possible to lose 2-3 kg. Imagine as clearly as possible all the advantages you will receive. The more clearly you see you, the more your goal is relevant to you, the more actively all the fat extraction systems from a deposit. And consequently, faster and more comfortable you lose weight.
View memorials help to remember the goal. It can be an elegant clothing, which is not enough for you now, but when you lose 20 kg, it will be right. Let this clothing hang in a prominent place. There may be a photo where you are thinner and younger. After a couple of weeks, you can approach this image. It also helps to maintain a diary in which you write your feelings.
It will be much easier for you to lose weight if you are on vacation and you don't have many other things and worries.
Motor activity for weight loss
Here too you have to move the accents. We need to train not so much for direct consumption of fat as for the transfer of muscles to an active state, in a state of tone increased. 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 day before you did not run for half an hour - an hour a day, forget to run in general. Surely you don't fit. For us, when you lose weight, the best is the toning exercises, walk healthy along the road, in the park or on the treadmill. Or similar types of loads: swimming walks, skis and bicycles, exercises on a gym bike.
The most important condition is that the tone after training should be higher than before. The load should reinvigorate, not tired. It should not bring any discomfort.
It is optimal if two training sessions per day lasting 25-60 minutes for this period. The intensity of the load 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 have to have been proceeding at this pace for another hour
- The impulse up to the load should not exceed 100-110 beats per minute. Breathing should not be more than 18-20 per minute.
Now food
Look what it appears. With the help of a sense of involvement (we just have to weigh 4 kg less in two weeks! ), Using a special way of selected tonic loads, as far as possible, stimulated the consumption of fat, has changed the body in nutrition in the 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 to check 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"
Nobody except you know how much energy you have 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 involved you are in the process, how much you have to lose weight, what is your tone and what your motor activity is. You can determine your need for food by hearing it. And what would work for you, use the following suggestions:
- We try to eat the least possible number of fats and sugars. It has been shown that if complex proteins and carbohydrates prevail in food, we get the maximum possible effect of satiety with a minimum of calories. If you don't believe, here is a simple example for you. A slice of cut bread and half a pack of low -fat cottage is about 150 calories, that is, as much as in a spoonful of vegetable oil (100%vegetable fat). Compare the satisfaction of these products. At the same time, we refrain from the prohibitions. The fatty and sweet delicacies, if necessary, eat in small quantities after the main food, when we are already full.
- We try to eat the minimum we allow ourselves to a sense of comfort, and in no case do we make a more difficult diet.
- It is desirable that there would be at least 4-5 meals a day. Don't be afraid to turn on light snacks. For example, the same slice of a cut sandwich, low -fat cottage, sugar -free tea or coffee with milk. O protein omelette of two egg proteins, a bran sandwich, tea.
- We solve attention on food, try to try each piece, capture all the thin tastes of the product. This will allow us to eat slowly and eat small quantities of food.
- We keep a food diary. This disciplines and allows you to identify the important models for us.
- We introduce all restrictions very carefully and gradually. In the first two days, it is better to limit 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 scare yourself with various verses such as "not after 18: 00", but to allow another meal after a slight dinner. A glass of kefir is suitable with a couple of spoons of muesli or a piece of low fat content with bread and vegetables.
The appetite in the evening helps to reduce a walk, a massage or a bathroom. That is, everything that reduces excessive stress, anxiety, calm and harmonizes our psycho-emotional sphere.
It is very convenient to observe an intuitive program, if you can eat food at work you have cooked at home and brought with you. Or if you took a holiday and you don't go to work at all. If you work in the office and the maximum you can afford in the workplace, it is drinks, then it will be more convenient for you: