How to quickly lose weight, up to 10 kg a month? How to lose weight for a wedding or a classmate meeting? How to lose weight, to a foreign journey? How to lose weight after a vacation, for example childbirth?
And before I always try to stop people. BecauseIn this weight loss, if something goes wrong, it turns out to be worse than if nothing has anything to do with. And not the worst, if after your breakdown you only add 3-4 pounds to the beginning. It will be worse if gastritis or stomach peptic ulcer develops from hunger.
But people continue to ask how to lose weight quickly and, without waiting for their doctor's advice, using amateur advice. And it goes - from tomorrow we don't eat any flour, no fat, sweet. Sausages and dumplings cannot be, mayonnaise is impossible, after 6pm you can't eat! And exercise bikes or walking, so it will be short of breath and sweat. . .
But our body doesn't want to spend fat. Only with great needs. If the action we impose to significantly exceed the purpose we see, then he will not spend the stock. He will organize tantrums, revive unbearable hunger, make our existence unbearable, reduce energy consumption and make all our efforts in vain, fall into depression and cause damage. And more with fear, we will be very well recorded on food for a long time, just talk, often. Against the reduced energy consumption background, this inevitably leads to weight gain. We will decrease. We will consider ourselves drowning, no one loses. And so on. . .
Therefore, from the beginning, everything must be done properly to lose weight.
To get started, we will determine this concept - what does it mean to lose weight quickly?
It should help someone lose weight quickly in a short time, in 2-4 weeks to lose about 4-6 pounds. It is assumed that one has a significant need to lose weight for a certain period, to a particular event. There are many options for events. From New Year's festivals to weddings, your own friends, or best, foreign tourist trips, classmates meetings, jobs, samples for roles, and so on. In other words, the goal of losing weight is another place. We know why we need to lose weight, how much and at what time. It remains just to know how to lose weight.
How to lose weight quickly? How real is it?
For my practice, I collected a lot of observations when people in a month lost 5-6 and even 8 pounds. And they feel comfortable at the same time. This text, in this way, in many ways the result is the dissemination of my patient's experience.
But, friends, not ten or fifteen pounds cannot be dropped in two weeks. And you shouldn't try. The tips mentioned below are appropriate for you only if you adjust the task and determine the real goal for yourself.
Our 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 the reserve happily. For example, in the morning I want to eat less than evening. This is because in the first half of our body, because of the biorhythm, it is oriented in nutrition in the reserve, and in the evening, on the contrary, to add reserves. In spring losing weight is much better than in the fall. Women in the first phase of the weight loss cycle are easier than the second. The reason is the same biorhythms - seasonal and monthly.
The energy of fat is served by many simple intensities such as walking. While walking intense, our bodies mainly use the supply of carbohydrates, in a very simple way, which can only be refilled from food. Therefore, against the background of moderate intensity loads, we often see a decrease in appetite, while after intense load, 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. Increasing tone is a feature if we are busy with interesting things, we have a good mood if we do something closer to us for the goal. All of these situations are characterized by a decrease in appetite. Everything is right, there is no specific need for food if our body extracts energy from fat. Many women recorded a decrease in appetite for love and dating backgrounds.
And if your weight loss target is true -it is important to you, it will definitely lead to an increase in tone, change the exchange for the main fat use, and will facilitate compliance with the desired diet. A very easy way to lose weight and maintain an increased tone, it is walking and tonic exercises.
The second strategic moment is very important when losing weight (importantly, perhaps even the first), this is an importance in his body, treating it. Change the accent. If every time you force your body to lose weight, subject to violence, now you just need to help your body lose extra pounds. The body is no less than we want to be slim and attractive. But he has no intention of suffering too much. During our weight loss, the body should feel good. And here our observations will be useful. If we feel comfortable, spike in strength, good mood, we feel easy if our appetite is easy to control and satisfied with a little food, then we do everything right. If we feel the breakdown of strength, weakness and hunger, which will be unbearable, then we again go on the stick and move from cooperation with the body to violence.
And another important strategic moment. Most weight -weight techniques as the main effects of diet. With our approach, food will be more likely to support factors. The body cannot get everything he needs for his life. We need more protein, some comfortable carbohydrates (the brain is mainly consumed by glucose), vitamins, minerals and trace elements. You can take all this just from food.
Therefore, the body spends fat, extracts energy from fat, and we provide so many foods that they do not feel the deficiency of protein, vitamins and more. Because if there is a shortage, we will soon feel uncomfortable. And if our body is unable to overcome this deficit, then it will most likely stop the use of fat and ask for food.
Our weight loss tactics
Our main tactical technique is a combined triune approach. Relatively, the effects that help lose weight in a week apply for psychology and attitudes, or motor activities, or nutrition. We use all these influences together. Because with the use of combination, these influences enhance and support each other. Walking reduces appetite. Unfortunately snacks help sleep well. Full sleep contributes to good mood, and tone increases. With a good positive atmosphere, the appetite controlled is much better than the bad. We need less food as sedatives. And so on.
Thoughts are material
If we look at the goal of losing weight quickly and going there, our bodies fill us with energy, taken from the reserves. In fact, he formed this reserve, set aside this energy, believing that one day we would be very useful. The goal of losing weight in a person's week's tone, increases adrenaline and norepinephrine activities. And these hormones directly cause fat breakdown and the release of energy from reserves into the blood.
We really need to lose weight quickly in a week. We only need to lose weight within two weeks and weigh three to four pounds less. We realize this completely. We also know that if you do everything right, our goals can be achieved. We clearly see our goal of quickly losing weight and clearly seeing the path where we will move. We are in a state of creative rise. And all we need is to support this situation.
And for this there are some tricks:
Restore your thoughts to your goal as often as possible to lose 2-3 kg. Imagine clearly all the advantages you will receive. The clearer you look at yourself, the more relevant your goal is for you, the more active all the fat extract systems from the depot. And so, the faster and more comfortable you lose weight.
Memorial visualization helps to remember goals. It can be an elegant dress, which is not enough for you, but when you lose 20 kg, it will be fair. Let these clothes hang in a prominent place. There may be photos where you are slimmer and younger. After a few weeks, you can approach this image. It also helps maintain a diary where you write your feelings.
It's easier for you to lose weight if you are on vacation and you don't have many other things and concerns.
Motor activity for weight loss
Here, too, you need to move the accent. We need less training for direct use of fat such as muscle transfer into active conditions, into increased tone. And in this case, in general, with motor rest, the muscles will spend more fat.
Therefore, if you are not a marathon, if yesterday or day before yesterday you do not run for half an hour - an hour a day, forget about running in general. He must not suit us. For us, when you lose weight, the best is toning exercises, healthy walking along the way, in the garden or on the treadmill. Or similar types of loads - swimming, walking and walking bikes, exercise on exercise bikes.
The most important situation is that your tone after training should be higher than ever. The load should refresh you, not the tire. He cannot bring any discomfort.
It is optimal if for this period you turn on two daily exercises that last for 25-60 minutes. Load intensity will help select three simple tests:
- During load, you should have enough breath to support simple conversations
- After about 20 minutes from the start of the load, you should feel enough for enough, so if you need to continue at this rate for another hour
- The pulse at the load height should not be more than 100-110 beats per minute. Breathing should be no more than 18-20 per minute.
Now food
See what it turns out. With the help of engagement (we only need to weigh 4 kg in less than two weeks! ), Using a special tonic method, as far as they can, stimulate fat use, convert the body to the diet in the reserve. And now, in the most natural way, food needs have dropped. Our appetite has dropped. We feel it. We want to eat less, we eat faster, better control ourselves while eating, we need less.
In a diet for a rapid weight loss, we will use one of three programs:
Program for rapid weight loss - "intuitive"
No one unless you know how much energy you need to receive in the form of food. Everything depends on how much energy you can get from fat. And this, in turn, depends 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 by taste it. And what will work for you, use the following tips:
- We try to eat as little fat and sugar as possible. It has been proven that if protein and complex carbohydrates occur in food, we have the maximum effect that may be a tranquility with a minimum of calories. If you don't believe it, this is an easy example for you. Some cut bread and half a pack of low cheese cheese, it is about 150 calories, that is, as in one tablespoon vegetable oil (100% vegetable fat). Compare the satisfaction of this product. At the same time, we refrain from the ban. Treat fat and sweet, if necessary, eat in small quantities after the main meal, when we are full.
- We tried to eat as little as we allowed us to feel comfortable, and in this case we didn't make the diet more difficult.
- It is advisable that there will be at least 4-5 servings a day. Don't be afraid to turn on snacks. For example, the same pieces as cut bread, low cheese, sugar -free tea or coffee with milk. Or two egg protein omelets, bran buns, tea.
- We improve their attention on food, try to try each section, capturing all the tastes of the delicate product. This will allow us to eat slowly and eat smaller foods.
- We keep food diaries. This discipline and allows you to identify important patterns for us.
- We introduce all the restrictions carefully and gradually. In the first few days, it is best to limit the effort to observe low nutrition with sugar limitations. And only from the third or fourth day to limit the use of complex carbohydrates.
- The easiest way to reduce food consumption in the evening is not to scare yourself with various sentences such as "not after 6pm", but to allow another meal after a little dinner. A glass of kefir with a pair of spoons of muesli, or a low piece of meat with bread and vegetables, is appropriate.
Eating in the evening helps reduce walking, massage, or bathing. That is, everything that reduces stress, anxiety, relieves and harmonizes our psycho-emotional spheres.
It's very easy to see the intuitive program, if you can eat food at the workplace you cook at home and take it with you. Or if you are on vacation and don't go to work at all. If you work in the office and the maximum you can at work, this is a beverage, then it will be easier for you: