How to lose weight quickly, up to 10 kg per month? How to lose weight for a wedding or meeting of classmates? How to lose weight for a foreign trip? How to lose weight after vacation, for example, maternity?
And before I always tried to dissuade people. WhyIn this weight loss, if something is done wrong, it gets even worse than if nothing to do. And it's not the worst if after a collapse, just add 3-4 kg to the initial weight. It will be worse if gastritis or stomach peptic ulcer develops from hunger.
But people keep asking how to lose weight quickly and, without expecting advice from the doctor, resort to amateur advice. And it was - from tomorrow, we didn't eat flour, nothing fat, sweet. Sausage and dumplings cannot be, mayonnaise is impossible, after 18h, you can not eat! And an exercise or run bike, so it would be a shortness of breath and sweat. . .
But our body just doesn't want to spend fat. Only by great need. If the actions we impose on it significantly exceed the goal we see, it will never spend actions. It will organize a tantrum, light unbearable hunger, make our existence unbearable, reduce energy consumption and make all our efforts not fall into depression and collapse. And even more with fear, we will be painfully registered with food for a long time, just speaking, many times there's a long time. Against the background cloth to reduce energy consumption, this will inevitably cause weight gain. Our self -esteem will decrease. We will consider ourselves soft, without proper losers. And so on. . .
Therefore, from the beginning, everything should be done correctly to lose weight.
For starters, 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 kg. It is assumed that a person has a significant need to lose weight in a specific period for a specific event. There are many options for events. From the New Year's Party to the wedding, your own or best friend, foreign tourist trips, classmates, employment meetings, samples for paper and so on. In other words, the goal of losing weight is specific anywhere else. We know why we need to lose weight, how much and what time. It remains just to find out how to lose weight.
How to lose weight quickly? How real is it?
For my practice, I accumulated many observations when people in a month lost 5-6 and up to 8 kg. And they felt very comfortable at the same time. This text, by the way, is, in many ways, the result is a generalization of my patients' experience.
But friends, neither ten nor fifteen pounds cannot be removed in two weeks. And you shouldn't even try it. The tips declared below are suitable for you only if you adjust the task and determine the real goal for yourself.
Our rapid weight loss strategy
To lose weight, we need to encourage our body to spend our own fat. And you know, there are a set of situations where he spends reservations with great pleasure. For example, in the morning, I want to eat much less than at night. This is because, in the first half of the day, our body, due to the biorithm, was oriented in nutrition in reserves and at night, on the contrary, to refuel the reserves. In spring is losing much better weight 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 biorithms.
The energy of fat is served by medium intensity loads, such as the good walk. While with intense race, our body mainly consumes a carbohydrate supply, by the way, very modest, which can only be replenished from food. Therefore, at the bottom of medium intensity loads, we usually notice a decrease in appetite, while after heavy loads, the appetite usually increases.
Energy extracted from fat is also supported by our muscle tone. We can say that the greater our tone, the better 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 approaches us to the intended goal. All of these situations are characterized by a decrease in appetite. Everything is correct, there is no particular need for food if our body extract energy from fat. Many women observe a decrease in appetite in the scenario of love and dating.
And if your weight loss target is really significant for you, it will definitely cause an increase in tone, change the predominant fat consumption and facilitate compliance with the desired diet. A very simple way to lose weight and maintain an increased tone is to heal walk and tonic exercises.
The very important second strategic moment when losing weight (in importance, perhaps the first), this is an interest in your body, taking care of it. Change accents. If every time you forced your body to lose weight, it was subject to violence, now you only need to help your body lose extra pounds. The body no less than ours wants to be healthy and attractive. But he does not intend to suffer much. During our weight loss, the body should feel good. And here our observation will be useful. If we feel comfortable, a wave of strength, good mood, we feel easy if our appetite is easily controlled and satisfied with a small amount of food, so we do everything right. If we feel the collapse of strength, weakness and hunger, which is about to become unbearable, then we return the bat and change 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, food will be more likely to a support factor. The body cannot get everything necessary for your life. We need more protein, a comfortable amount of carbohydrates (the brain is eaten mainly glucose), vitamins, minerals and tracking elements. You can get all this from just the food.
Therefore, the body spends fat, extracts fat from fat and we give exactly so much food so that it does not feel a protein deficiency, vitamins and other things. Because if there is a scarcity, we will immediately feel discomfort. And if our body is unable to overcome this deficit, it is likely to interrupt fat consumption and ask for food.
Our weight loss tactics
Our main tactical technique is a combined triada approach. Relatively speaking, the impacts that help lose weight in one week apply to the field of psychology and attitudes, or motor activity or nutrition. We use all these influences together. Because with combined use, these influences improve and support themselves. Walks reduce appetite. Unfortunately light food helps to sleep well. A complete sleep contributes to a good mood and an increased tone. With a good positive humor, the appetite is controlled much better than a bad one. We need less food like a sedative. And so on.
Thought is material
If we see the goal of losing weight quickly and going to it, our body fills us with energy, which is removed from reserves. In fact, he formed these reserves, set aside this energy, believing that one day we will be really useful. The view of losing weight in a week tones a person, increases the activity of adrenaline and norepinephrine. And these hormones directly cause fat breakdown and the release of energy from the reserves in 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 pounds less. We are fully aware of this. We also know that if you do everything right, our goal is quite viable. We clearly see our goal of losing weight quickly and clearly seeing the route through which we will move. We are in a creative state. And all that is needed for us is to support the condition.
And for that there are several tricks:
Return your thoughts to your goal as soon as possible to lose 2-3 kg. Imagine as clearly as possible all the advantages you will receive. The more clearly you see yourself, the more relevant your goal is, the more actively all fat extraction systems from a warehouse. And therefore, the faster and more comfortable you lose weight.
Visualization memorials help to remember the goal. It may be an elegant outfit, which is not enough now for you, but when you lose 20 kg, it will be fair. Let this clothes stay in a prominent place. There may be a photo in which you are thinner and younger. After a few weeks, you can approach this image. It also helps 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 don't have many other things and worries.
Motor activity for weight loss
Here you also need to change the accents. We need training not so much for direct fat consumption, but also the transfer of muscles to an active state, to a state of increased tone. And in this state, in general, with rest, the muscles will spend more fat.
So if you are not a marathon, if yesterday or the day before, you have no races for half an hour - one hour a day, forget to run in general. It definitely does not match us. For us, when losing weight, it is best to tone exercises, healthy walks along the street, park or treadmill. Or similar types of cargo - swimming, skiing and bike rides, exercise on an exercise bike.
The most important condition is that your tone after training is greater than before. The load should invigorate it, not tire. She should have no discomfort.
It is ideal if for this period you activate two exercises a day lasting 25 to 60 minutes. The intensity of the load will help choose three simple tests:
- During the load, you must have enough breath to support a simple conversation
- After about 20 minutes from the start of the load, you should feel enough that if you need to be pursued at this pace for another hour
- The pulse at the load height should not exceed 100-110 beats per minute. Breathing should not be more than 18 to 20 per minute.
Now food
See what is over. With the help of a sense of involvement (we need to weigh 4 kg less in two weeks! ), Using a special way of selected tonic loads, as far as they could, stimulated fat consumption, changed 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 we control each other during meals, we need fewer treats.
In the rapid weight loss diet, we will use one of three programs:
Program for rapid weight loss - "Intuitive"
No one except you know how much energy you need to receive in the form of food. It will all 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 your tone is and what your motor activity is. You can determine your need for food feeling -a. And what would work for you, use the following tips:
- We try to eat as little fat as possible. It is proven that if proteins and complex carbohydrates prevail in food, we have the as much possible satiety effect with minimal calories. If you don't believe it, here is a simple example for you. A slice of cut bread and a half pack of low fat cottage cheese, are about 150 calories, ie even a tablespoon of vegetable oil (100% vegetable fat). Compare the satisfaction of these products. At the same time, we abstain from prohibitions. Fat and sweets, if necessary, eat in small amounts after the main food, when we are already full.
- We try to eat as little as we allow us to have a sense of comfort and, in no case, have made a more difficult diet.
- It is desirable that there are at least 4-5 meals a day. Don't be afraid to light light snacks. For example, the same slice of a cut bun, low fat cottage cheese, tea or sugar -free coffee with milk. Or protein omelet of two egg proteins, a bread bread, tea.
- We have paid attention to the food, we tried to try each piece, take all the subtle tastes of the product. This will allow us to eat slowly and eat smaller amounts of food.
- We maintain 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 two days, it is best to limit efforts to observe a simple low fat nutrition with a viable limitation of sugars. And only the third or fourth day to limit the consumption of complex carbohydrates.
- The easiest way to reduce food consumption at night is not to be scared of various verses like "not after 18h" but allow another meal after a slight dinner. A glass of kefir with a pair of muesli spoons, or a piece of low fat with bread and vegetables, is suitable.
Appetite at night helps reduce a walk, massage or a bath. That is, everything that reduces excessive stress, anxiety, calms 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 took with you. Or if you took a vacation and not work. If you work in the office and at most you can pay at the workplace, they are drinks, it will be more convenient for you: