NOT NECESSARY:
1. Sit on blitz diets. Unless, of course, we want to achieve a lasting result, and do not hold a one-time action on the occasion of the next party, at which you need to look your best.
Nutritionists consider physiological – that is, stable and not harmful to health – loss 0,5 kilokalama i le vaiaso… If there is a lot of excess weight – 1,0 – 1,5 kg per week. You can, of course, get rid of 10 kg in a matter of days by putting yourself on bread and water. But then they are guaranteed to come back, and even with a gain. And it won’t be so easy to reset them. This is called: the body, frightened by a hunger strike, at the first opportunity, will begin to store calories with triple strength – that is, increase the body fat. Waist, ay! And when times are tough again, our body will choose not to burn fat, but to reduce energy costs. So it turns out that a person eats little, suffers from hunger, sluggish, angry – and does not lose weight! We don’t want that for ourselves, right?
2. Hope for fasting days… The very idea of fasting days is not so bad – but we forget that they were only part of a weight loss program developed at the beginning of the 20th century by the Soviet nutritionist Pevzner for obese patients. They spent the whole week on a low-calorie (but varied!) Menu, plus one of the days they spent on any one product. It could be apples, cottage cheese, vegetables – the main thing is that a person should eat no more than 600 kcal per day. If you use fasting days as a tribute to gluttony, which indulged in all week, there will be no sense. Unless an attack of gastritis, ulcers or cholecystitis occurs.
3. Drink diet pills. Most diet pills and teas are diuretic. That is, you are losing water, not fat. Agree, losing a liter of liquid or a kilogram of fat is far from the same thing. And in some cases, pill experimentation can lead to severe dehydration, causing electrolyte imbalances and consequent arrhythmias. In addition, significant fluid loss leads to blood clots and increases the risk of blood clots.
NEED TO:
1. Understand the reason. We are not made fat by someone’s birthdays or outings on kebabs, but by a lifestyle. If you eat more calories day after day than you spend, you cannot get rid of excess weight. Some people like to refer to metabolic problems. In fact, only 5% of overweight people have metabolic problems. The rest, no matter how trite it sounds, eat poorly and move little. Our task is to start spending more than we receive. The following 2 points will help us with this.
2. Change the menu. The correct diet is not a temporary measure, but a new way of life. The easiest place to start is by limiting fat, which is much more convenient than counting calories. A low-fat diet not only helps to lose weight – albeit not quickly, but qualitatively, but also has the best effect on health, reducing the risks of developing cardiovascular problems.
- cut off visible fat from food,
- replace fatty sausages with a piece of lean meat,
- do not pour oil from the bottle into the pan, but measure with a spoon,
- buy low-fat dairy products,
- replace shortbread cookies with marshmallow and marshmallow, if possible,
- do not fry food, but boil or steam it.
3. Move more. Don’t be intimidated by the prospect of spending the rest of your life in the gym, sweating under the harsh screams of your coach. The process of burning fat is triggered by just moderate loads – walking, running with children or a dog on the street, swimming, etc. To determine the optimal regime for yourself, measure your heart rate: during training, it should be 60-70% of the maximum. The maximum is calculated by the formula