We talked about the fact that fast diets don't work. That is, they can give a result, but in the short term, and when you switch to your normal diet, the weight will come back again. So is it possible to lose weight in just one month? We come up with several non-obvious ways to lose weight that nutritionists and fitness experts have shared with us.
Method number 1: don't count calories
While reducing the calorie content of food is bound to yield positive results, there is still time to stop counting calories and focus on the nutritional value of foods. This is the disturbing factor and leads to blackouts if you have suddenly eaten something very high in calories. As a result, it can even lead to constant stress, an even greater urge to lose weight and, as a result, psychological disorders like bulimia or anorexia. Nutritionists say it's best not to count the calorie content, but BJU products - the amount of protein, fat and carbohydrates they contain - and rely on protein foods, eating less. of carbohydrates and fats.
Method number 2: don't eat vegetables alone
Above, we said that you need to rely on high protein foods. Yes, a vegetable salad made from seasonal vegetables, seasoned with a teaspoon of vegetable oil, will be really healthy, and even fill your body. But not for long. In addition, fresh vegetables will be digested quickly and will not provide the body with the required amount of nutrients. Therefore, you should not eat only salad, without meat, without side and others. Prepare your lunch or dinner so that it contains protein - chicken breast, turkey, boiled veal, fish and seafood. Don't forget about small amounts of slow carbohydrates - grains and cereals, grain breadswhole or durum wheat pasta. Well, now you can already think of a salad of fresh vegetables, which you will add to your meal.
Method number 3: get a complete rest
It would seem obvious, but think about it: how many hours a day do you sleep? If in any case you can not cope with the extra pounds, we can bet that no more than 5-6 hours. While you need to sleep at least 7-8 hours for the body to get full rest and the metabolism in it to be maintained at a proper level. American scientists have confirmed that people who sleep less than 5 hours a day have about a 70% chance of being obese. But those who have been sleeping for 6 hours - only about 30%. If you don't get enough sleep, the level of the hormone ghrelin increases in the body - this substance is responsible for appetite and hunger. Nutritionists also say that you should not indulge in abundant physical activity at the expense of sleep. If you sleep 5 hours to be at the gym in the morning, then it is better to give up training, but get enough sleep - it will be much more effective in losing weight.
Method number 4: exercise before breakfast
We didn't mention morning workouts for nothing - they are definitely going to be more effective at losing weight than working out at other times of the day. Keep in mind, however, that early in the morning before your first meal is a great time for cardio (aerobic) workouts that aren't too intense. During such exercise, it is the fatty tissue that will be burned - it will become a source of energy for physical work, since the level of insulin in the blood is minimal and the body usually derives its energy mainly from thesugar. On the other hand, if you go for strength training (anaerobic training) with strength training, extra weights, an abundance of approaches and reps, the body is definitely in need of strengthening. Therefore, strength training should be done after breakfast or at other times of the day, but not on an empty stomach.
Method number 5: exercise for only half an hour
This is another novelty that fitness experts and doctors are telling us about. It turns out that if you exercise for a long time, more than 60 minutes, the level of cortisol, the stress hormone, increases in the body. And this is exactly the hormone that is responsible for depositing fat from each additional calorie and distributing fat throughout the body (i. e. , it gets deposited in problem areas such asabdomen, thighs and sides). Therefore, it is good that your workout lasts no more than 40-45 minutes, while, by the way, you can work out often, even every day. If you have been doing this for a long time, divide the lesson into parts (for example, weight training and cardio), between which it is worth taking a short break.
Method number 6: eat cyclically
If you still can't give up calorie counting, use this factor to your advantage - eat cyclically. Like that? Let's talk in more detail. If your daily calorie intake is around 1500 kcal, on Monday you should eat around 1200 kcal, no more. But on Tuesday eat your norm - 1500 kcal. And on Wednesday you can eat 1700-1800 kcal. But from Thursday, return to 1200 kcal again, and continue to eat this way for three days, changing the calorie content of the daily diet. This approach will allow you to "trick" the body from driving it into a state of stress and allowing it to adjust to low calorie content. All this, in turn, will allow the body to let go of the accumulated kilograms even more efficiently and quickly, and to successfully break down and eliminate fat cells.