How can you lose weight quickly, up to 10 kg per month? How can you lose weight at a wedding or a meeting of classmates? How can you take a foreign trip? How can you lose weight after your vacation, for example motherhood?
And before I always tried to dissuade people. BecauseIf something is done wrong with this weight loss, it gets worse than if there is nothing to do. And not the worst if you only add 3-4 kilograms to the initial weight after a breakdown. It will be worse if gastritis or stomach ulcers develop from hunger.
But people continue to ask how they can lose weight quickly and without waiting for advice from the doctor and use amateur advice. And it went - from tomorrow we don't eat anything flour, nothing fat, sweet. Sausage and dumplings cannot be, mayonnaise is impossible, after 6 p. m. you cannot eat! And a exercise wheel or running would be shortness of breath and sweat. . .
But our body just doesn't want to spend fat. Only through great needs. If the actions that we impose him considerably exceed the purpose we see, he will never spend shares. He will arrange a tantrum, turn on an unbearable hunger, make our existence unbearable, reduce energy consumption and make all of our efforts to the naugaus, fall in depression and provoke a collapse. And further with fear we are painfully absorbed on food for a long time, only if we only speak, there is often a lot. Against the background of reduced energy consumption, this inevitably leads to weight gain. Our self -esteem will lose weight. We will see ourselves for limp, no suitable losers. And so forth…
Therefore, everything has to be done right from the start to lose weight.
First of all, we will define the concept - what does it mean to lose weight quickly?
It is necessary to lose weight quickly in a short time, in 2-4 weeks to lose about 4 to 6 kilograms of weight. It is believed that a person has a significant need for losing weight to a certain event in a certain period of time. There are many opportunities for events. From the New Year's party to the wedding, her own or best friend, foreign tourist trips, meetings of classmates, employment, samples for the role, etc. In other words, the goal of losing weight is nowhere else. We know why we have to lose weight, how much and at what time. It only remains to be found out how to lose weight.
How can you lose weight quickly? How real is it?
For my practice I have accumulated quite a few observations when people lost 5-6 and even 8 kilograms in a month. And at the same time they felt pretty comfortable. Incidentally, this text is the result in many ways 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 it. The tips given below are only suitable for you if you adjust the task and determine the actual goal for yourself.
Our strategy for quick weight loss
In order to lose weight, we have to encourage our body to spend our own fat. And you know there are a number of situations in which he spends reserves with great joy. For example, I want to eat a lot less in the morning than in the evening. This is because in the first half of the day our body due to the biorhythm in reserves and on the contrary, on the contrary, to fill up the reserves, was aligned. In spring, the weight loses much better than in autumn. Women in the first phase of the cycle lose light weight than in the second. The reason is the same - seasonal and monthly biorhythms.
Energy from fat is served by loading the medium intensity such as walking well -being. While our body mainly consumes carbohydrates with intensive running, it is very modest, which can only be filled from food. Therefore, against the background of the loads with medium intensity, we often notice a decrease in the appetite, while after intensive burdens the appetite usually 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 the sound is characteristic when we are busy with an interesting thing, we are in a good mood when we do something that comes closer to the intended goal. All of these situations are characterized by a decrease in the appetite. Everything is correct, there is no special need for food if our body extracts energy from fat. Many women notice a decline in appetite against the background of love and advertising.
And if your weight loss destination is really important to you, this will definitely lead to an increase in the sound, change the exchange for the prevailing fat consumption and facilitate compliance with the desired diet. A very simple way to lose weight and maintain an increased sound, the healing and tonic exercises.
The second, very important strategic moment when losing weight (in importance, perhaps even the very first one) is an interest in his body that takes care of him. Change accents. If you have exposed violence every time you forced your body to lose weight, you only have to help your body lose additional pounds. The body is no less than our wants to be healthy and attractive. But he does not intend to suffer too much. The body should feel good during our weight loss. And here our observation will be useful. If we feel comfortable, an increase in strength, good mood, we just feel when our appetite is slightly checked and satisfied with a small amount of food, we do everything right. When we feel the collapse of strength, weakness and hunger that becomes unbearable, we went over the stick again and changed from working with the body to violence.
And another important strategic moment. Most lose weight techniques when the main effect indicates a diet. With our approach, food will rather be a supportive factor. The body cannot get everything necessary for its life. We need more protein, a comfortable amount of carbohydrates (the brain is mainly eaten), vitamins, minerals and trace elements. You can only take all of this out of food.
The body spends fat, extracts energy from fat and we give it just as much food so that it does not feel a lack of protein, vitamins and other things. Because if there is a deficiency, we will immediately feel uncomfortable. And if our body cannot overcome this deficit, it will most likely stop fat consumption and ask for food.
Our tactics of weight loss
Our main tactical technique is a combined triple approach. From a relative point of view, the effects that help to lose weight in a week apply either for psychology and attitudes or for motor activities or for nutrition. We use all of these influences. Because with combined use, these influences improve and support each other. Walks reduce the appetite. The unfortunate light food helps sleep well. A full of sleep contributes to a good mood and a reinforced tone. With a good positive mood, the appetite is controlled much better than with a bad one. We need less food than sedative. And so forth.
Thinking is material
When we see the goal of losing weight quickly and going to go, our body fills us with energy, which is removed from reserves. In fact, he formed these reserves, put this energy aside and believed that one day we would be really useful. The vision of the goal of losing weight in a week increases the activity of adrenaline and noradrenaline. And these hormones directly cause the fat and the release of energy from reserves into the blood.
We have to lose weight really quickly in a week. We only have to lose weight in two weeks and weigh three to four kilograms less. We are fully aware of this. We also know that our goal is quite accessible if you do everything right. We see our goal clearly to lose weight quickly and to see the route on which we will move. We are in a state of creative ascent. And all that is required by us is the support of the condition.
And there are several tricks for that:
Return your thoughts as often as possible to your goal of losing 2-3 kg. Imagine all the advantages as possible that you get. The clearer you see yourself, the more relevant your goal is for you, the more active systems that extract fat from a depot. And accordingly, they lose all the faster and comfortable.
Monuments of visualization help to remember the goal. It can be elegant clothing that is not enough for you now, but if you lose 20 kg, it will be easy. Leave these clothes hanging in a prominent place. There can be a photo on which you are slimmer and younger. After a few weeks you can get closer to this picture. 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 don't have a lot of other things and worries.
Motor activity for weight loss
Here, too, you have to move the accents. We do not need a training session for direct fat consumption as for the transfer of muscles to an active state, into a state increased tone. And in this state, the muscles will generally spend more fat with motor calm.
So if you are not a marathon if you did not take races yesterday or the day before yesterday before yesterday - an hour a day, forget to run in general. It definitely doesn't suit us. For us, if it loses weight, the best tinting exercises, healthy walking along the street, in the park or on the treadmill are. Or similar types of loads - swimming, skiing and bicycle walks, exercises on a training bike.
The most important condition is that your sound should be higher after training than before. The load should enliven them, not mature. She shouldn't wear discomfort.
It is optimal if you switch on two training sessions per day with 25 to 60 minutes for this period. The load intensity helps select three simple tests:
- During the load you should have enough breath to support an easy conversation
- After about 20 minutes after the start of the load, you should feel enough for enough, so that you have to be continued at this pace for another hour if you have to continue at this pace
- The pulse at the height of the load should not be more than 100-110 strokes per minute. Breathing should not be more than 18-20 per minute.
Now eat
See what turns out. With the help of a feeling of participation (we only have to weigh 4 kg less in two weeks), the fat consumption changed tonic loads as far as possible with a special way that switched the body into 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, control ourselves better during meals, we need fewer treats.
In the diet for fast weight loss, we will use one of the three programs:
Program for fast weight loss - "intuitive"
Nobody but she knows how much energy you have to get in the form of food. Everything depends on how much energy you can extract from fat. And this will in turn depend on how much you are involved in the process, how much you need to lose weight, what is your sound and what your motor activity is. You can determine your need for food by feeling it. And what would it work for you, use the following tips:
- We try to eat as little fats and sugar as possible. It has been proven that if proteins and complex carbohydrates prevail in food, the maximum possible effect of the feeling of satiety with at least calories. If you don't believe, this is a simple example for you. A slice of cut bread and half a pack of low -fat cottage cheese are about 150 calories, ie as well as in a tablespoon of vegetable oil (100% vegetable fat). Compare the satisfaction of these products. At the same time, we do not do without bans. Fat and sweet treats eat in small quantities if necessary for the main food if we are already full.
- We try to eat as little as we make a feeling of comfort, and in no case we make a diet more difficult.
- It is desirable that there would be at least 4-5 meals a day. Don't be afraid to switch on light snacks. For example, the same pane of a cut roll, a low -fat cottage cheese, unsweetened tea or coffee with milk. Or protein omelet of two egg proteins, an board roll, tea.
- We repair the attention to the food and try to try every piece and catch the subtle taste of the product. In this way we can slowly eat and eat smaller amounts of food.
- We have a meal diary. These disciplines and enables you to identify important patterns for us.
- We demonstrate all restrictions very carefully and gradually. In the first few days it is better to limit the efforts to observe simple food with low fat with a practical restriction of the sugar. 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 different verses such as "not after 6 p. m. ", 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, a massage or a bathroom. This means that everything that excessive stress, fear, calms and harmonizes our psycho-emotional sphere.
It is very comfortable to observe an intuitive program if you can eat foods that you cook at home and took them with you at work. Or if you have died and don't go to work at all. If you work in the office and the maximum that you can afford at work, these are drinks, then it is more convenient for you: