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How to effectively and quickly lose weight: expert advice
It is difficult to keep in good shape when work, like a black hole, consumes all the time, but we know how to solve this problem.
At six in the morning I want to sleep, not eat. The maximum is coffee and yogurt. There is no time for lunch at all – you need to work for the good of your career. At those very 18:00, the modern lady is still at work or, at best, on the way to her native land. Late in the evening, having removed the guise of a toiler-bee, you want to eat and get into bed, and not go to training. And how, with such a busy schedule, have time to have lunch and dinner at a certain time, and even with the right products? We have found answers to the most pressing questions for you.
Most often, busy ladies gain weight due to a broken meal schedule and an addiction to various kinds of calorie hazards. Not wanting to bother with a full meal, they snack on the so-called pasture. Stressful situations play a fatal role – the hand reaches for the chocolate bar. Another point that separates you from your ideal figure is the wrong organization of leisure time and a sedentary lifestyle.
How do you know if a diet is right?
The most important rule is that the right diet should be inspiring, easy to accept and follow. Ideal if the dish can be concocted on the run and eaten in record time. And you also need to consciously lose weight.
Tanya Rybakova, nutrition expert, blogger:
– It is impossible to change without understanding the reasons, so I advise you to make a list of the benefits of changing your lifestyle.
1. Keep it simple
Prepare something simple in advance for several meals at once. This approach will save time, and the refrigerator will always be full of healthy food. Oven-baked cheesecakes with raisins and fruits make a great breakfast party, while chicken breast with wild rice plus steamed zucchini is a great choice for a delicious lunch. For dinner, you can make a chicken chop with green beans or protein-rich quinoa with chicken, mushrooms and vegetables.
If you don’t like cooking, order diet food at home. The pleasure is expensive, but it will eliminate the need to fill the refrigerator. Also, make sure you always have low-calorie foods at your disposal that do not require cooking. Stock up on fresh fruits and vegetables, nuts, apple chips, dried fruit and muesli bars. Take snacks with you – this way you will always have something to chew on.
2. Accelerating
To stay at an acceptable weight, you have to constantly diet, and your girlfriend eats whatever she wants? She just has a great metabolism. You need one too! Drink plenty of water, pay attention to your protein intake, and eat at least 500 grams of vegetables a day for good digestion. In addition, the body spends a lot of effort to digest protein and fiber.
Alternate calories, if you stick to one daily calorie for a long time, the metabolism will slow down. Add ginger, cinnamon, red pepper to your dishes – these spices boost your metabolism.
Finally, drink coffee and green tea – scientists claim that thanks to these drinks, you can speed up your metabolism by as much as 5%, even when you are at rest
3. Early bird
Get up half an hour before the alarm clock – go to recharge. Sport in the morning keeps you in good shape and sets you in the right mood, and the muscles will immediately say thank you! You don’t have the strength to get up early, but you want to go in for sports? So forget about the TV for an hour or turn on a workout program on it. Varying the intensity of your physical activity will also speed up your metabolism. Gradually increase muscle mass – 1 kilogram of muscle burns about 100 kcal per day.
Tanya Rybakova, nutrition expert, blogger:
– Movement is life, so by changing habits, we can change ourselves. In order to play sports, you do not need as much time as it seems. A 15-20 minute high-intensity workout at home is fine, and with a calorie deficit, you can get very noticeable results. More movement in everyday life. Take walks, use the stairs instead of the elevator, ice skate in winter and roller skate in summer. I like dancing – please, I like swimming – go ahead! You need to come up with entertainment programs. Visiting museums and walking around town on weekends is also a great way to increase your activity.
4. Hamsters fight
Calculating your daily calorie intake is the first step towards a successful diet. There are two main formulas for calculating calories. The first is the Harris-Benedict formula.
HEI = 655,1 + 9,6 * body weight (kg) + 1,85 * height (cm) – 4,68 * age (years)
The second is the Muffin-San Geor formula.
BOO = 9,99 * weight (kg) + 6.25 * height (cm) – 4,92 * age – 161
Even if you enter the daily calorie intake, do not allow yourself to overeat – eat until you feel lightly full, so as not to stretch the stomach, like hamsters cheeks. Periodically reduce the calorie content of the diet – this way you compensate for the extra calories you accidentally eaten.
5. Like a bird
Our problem areas are the result of excessive calorie intake. Physical activity will help to dissipate everything acquired by overwork. A pedometer is a unique accessory or at least a program on your phone that motivates you to move more.
The pedometer will help you adjust the walking mode and adjust the load. It will calculate steps and distance, calories burned and fat burned, excluding errors. To keep fit, doctors recommend walking about 10 steps during the day. Those who want to lose excess should take care of 000 – so they can burn 12-000 calories a day.
6. An integrated approach
Do not lose weight dramatically – this will negatively affect not only your health, but also your skin. Use prenatal creams – they are designed for weight fluctuations and work wonders. The composition should contain vitamins E, A, aloe vera and collagen. Use peels and scrubs to improve blood circulation. Do self-massage – it activates blood circulation, removes excess fluid, activates burning, and creates a skin tightening effect. Be careful if you are prone to varicose veins.
7. Track results
According to statistics, those who weigh themselves every day are always slimmer than those who do not have weights. American scientists strongly advise people who want to lose weight to buy a scale and weigh themselves several times a week. Ideal – if you begin to record the results in a special diary.
Even small weight gain forces women to give up high-calorie foods in order to quickly regain shape.
8. Proper nutrition
Review the quality of your diet – remove pork, but boil lean beef, lamb, rabbit, poultry and fish, steam, bake and eat to your health. Let vegetables occupy most of the plate – raw, boiled, steamed, stewed with a little vegetable oil. Of the carbohydrates, it is better to stop at durum wheat pasta, oatmeal, buckwheat, brown or wild rice – they will help keep you feeling full for a long time. But sweets, flour, fatty and high-calorie drinks will have to be excluded to the maximum. Finally, drink plenty of water between meals. The recommended dose is up to 2,5 liters per day.
Tanya Rybakova, nutrition expert, blogger:
“Most of us have to cook every day anyway. And when the goal is to be healthy and slim, then everything depends on the choice. This should be a deliberate step towards minimally waste products, avoiding fast food and semi-finished products. More vegetables, greens, fish and poultry for protein, and grains for energy. Nuts and fruit for a snack. This will create a completely healthy and satisfying diet.
9. Look for an alternative
Try not to eat too much dairy products – they contain sugar (lactose), which raises blood insulin levels. In addition, you may be lactose intolerant – the body simply does not process it correctly, as a result of which you get bloating and discomfort in the intestines. Be aware that dairy products are not the only or best source of calcium. 100 ml of milk accounts for 28% of calcium, and 100 grams of red fish as much as 92%. Plus, the same milk has a rather high calorie content – given how much it is consumed. Many ladies manage to gain extra pounds just thanks to the morning latte. The final chord is that dairy products retain fluid in the body. By eliminating them, you can decrease by 1,5-2 kilograms in one week.
10. Act on a grand scale
Any business must start with a well thought out plan of action. Spend 15 minutes writing down a new diet plan. For example, where can you buy groceries without wasting extra time? Maybe online shopping with home delivery is better for you? If you nevertheless decide to shop in the old fashioned way in supermarkets, stop by there twice a week and buy everything according to a pre-prepared list. Think about what dishes you would like to order in a restaurant, and before ordering, do not forget to check with the waiter for their exact composition and calorie content.
Tanya Rybakova, nutrition expert, blogger:
– Eating properly in restaurants is a very real task. Just don’t hesitate to ask the waiters what is in the composition. After all, even a seemingly harmless Caesar salad is a real calorie bomb and may turn out to be more fatal for a figure than any other chocolate bar. It is also not worth ordering several dishes at once. This way you will not overeat and you will have time to think twice about whether you want dessert.