Real tips to help you achieve what you want and not harm your health.
There is nothing left until summer, and you need to be completely ready for the beach season. In addition, sporty crop tops are in vogue now, especially when combined with a business-style suit – and here you cannot do without the perfect press. If your weight is far from the cherished mark of 50-60 kilograms, you should not put off anything for the future, take care of yourself now, and you will be surprised at your reflection in the mirror in a couple of months.
“Before you decide to lose weight, it is best to get tested and have a body composition analysis. Its results will show the absolute amount of fat and muscle in the body and will give an understanding of how much weight can be reduced, ”advises Oleg Iryshkin, doctor of sports medicine and sports dietetics, candidate of medical sciences, expert nutritionist of the federal network of fitness clubs X-Fit.
It is these indicators that will help to create an ideal weight loss program for both a nutritionist and a trainer.
“If your weight is over 100 kg, we can expect to lose up to 20 kg in 3 months. First of all, excess water will go away, then fat deposits. To do this, it is necessary to adhere to the basic rules of a healthy diet and change the food culture itself. We completely remove sugar, foods containing hidden sugar (ketchup, sweet yoghurts, etc.), trans fats (confectionery cream), and also limit starchy foods with a high glycemic index (potatoes, wheat, white rice). These basic recommendations help to reduce weight up to 20 kg with overweight of more than 100 kg, ”recommends Oleg Iryshkin.
With a more effective weight loss, many nutritionists recommend completely excluding sausage, pork, lamb, cheese, black bread, bakery products from premium flour from the diet.
Probably, it will be strange for you to read this, but in order to lose weight, you need to take food at least 3-4 times a day. In this case, dinner should be eaten four hours before bedtime, it is better that it consists of proteins and vegetables. By the way, the volume of vegetables that are recommended to be eaten when losing weight should be at least 400 grams per day, but the amount of salt must be reduced to 2-5 grams. And don’t forget to drink more water.
But…
In no case do not go on low-calorie or express diets – they are often very aggressive and contraindicated for everyone. In addition to the fact that you will lose muscle along with fat, there is also a very high risk that a pronounced rollback will occur in the form of repeated and increased fat gain.
“If you think purely mathematically, in order to burn one kilogram of fat, you need to spend 7700 calories. Multiplying this by 20 (kilograms), we get a figure of 154 calories, it is this figure that will need to be spent in three months. Divide this by 000 days and we get 90 calories. That is, in order to lose 1700 kilograms in three months, we need to create a deficit of 20 calories every day. Everything seems to be relatively clear, but life is much more complicated, “says Alexander Yurin, gym manager of the Encore Fitness City and Encore Fitness Yasenevo fitness clubs.
Alexander advises to approach the issue rationally and in such a way that it is safe for health. It must be understood that ordinary scales cannot be an objective parameter that should be taken into account in drawing up a weight loss plan. After all, they can never show you the percentage of fat, muscle and water in your body. Namely, these parameters are the starting point for us in planning training and nutrition programs to solve our problem. That is why it is necessary to pass an analysis for body composition.
“In any case, you need to focus not on the amount of lost kilograms, but on the quality of your body. Because if you want to quickly lose weight, we can lose not only fat mass, but also muscle mass, which is just responsible for our metabolism. Our priority is a holistic and informed approach that will help maintain muscle mass and burn fat. For this you need:
– firstly, strength training 3-4 times a week, which will help strengthen muscles, improve the quality of your body and speed up your metabolism;
– then we turn on regular light cardio at a pulse no higher than 120 beats per minute. It can be light running or walking;
– keep a food diary, since now there are many convenient applications for the phone, which, for example, already count for you how many calories there were in your lunch;
– In addition to fitness and proper nutrition, include in your plan all kinds of beauty treatments, such as massages and body wraps. They will also work for your task, plus they will help to maintain firmness and firmness of the skin, even with a lot of weight loss;
– and, of course, the most important thing is moral and psychological support. It can be your coach, friends and family, who will be with you at the same time and will always support you in difficult times, – explains Alexander Yurin.