There is very little time left until the New Year, and everything around is filled with this magical atmosphere: New Year’s bustle, buying gifts, shopping in search of outfits. Many girls are worried about the question: how to lose weight in a short time in order to fit into a New Year’s dress? On the eve of the holidays, the problem becomes quite urgent, and we turned to X-Fit experts Oleg Iryshkin and Alena Gribanova to achieve the desired goal without harm to health.
Oleg Iryshkin, candidate of medical sciences, doctor of sports medicine and sports dietetics, expert nutritionist of the federal network of X-Fit fitness clubs:
There are only two weeks left before the New Year, and we urgently need to lose weight. Buy a beautiful dress, enter 2017 slim and beautiful. This is a wonderful dream and a worthy goal that is definitely worth pursuing.
There are currently a lot of weight loss methods, and they allow you to lose up to 10 kilograms in a short time. However, the danger lies in the fact that a sharp restriction in food for several weeks, and then a change in the vector of activity in the form of a New Year’s feast will nullify all efforts, lead to a set of lost pounds and, of course, adversely affect health.
I can say with confidence that you should not go on a strict diet: apple, buckwheat and others. They still will not bring you the desired result in such a short period of time and at the same time can have negative consequences.
Of course, using my recommendations, these three weeks will not pass easily either, but following them will not affect your health and will lead to a positive result. They are based not only on restrictions on certain foods, but on changes in eating behavior.
I propose to consider these two weeks as the beginning of the path to health and beauty, since the forcing and countdown is a strong stress factor that hinders our work.
The first thing to do is – remember the food diary, be it a notebook and a pen or an application on a smartphone. Write down everything you eat during the day.
What foods should we exclude or limit?
Simple carbohydrates are our enemies. Try to eliminate them from your diet, or at least limit them. The faster you do this, the better the end result will be.
Sugar
The total sugar elimination includes candy, cookies, chocolate, sweet yogurt, marmalade, candy, lemon wedges, sugary drinks, and so on. Foods that are high in sugar and have a high glycemic index also include dried fruits, grapes, and bananas.
Refined products
Refined ones include white polished rice, white flour products, wheat bread, table salt. And, most importantly, sausages and wieners.
Fast food products
Oatmeal or instant noodles, as well as fast food. Burgers and pizza are not compatible with the desire to reduce body fat.
Potatoes and pasta, even durum wheat.
At least during the 14 days of our preparation for the New Year.
What foods do we necessarily include in our daily diet?
If your eating habits have consisted of the foods described above, we must change it as much as possible. I suggest you love the following products.
Sources of protein: quail and chicken eggs without yolks, veal, turkey breast, chicken, lean white fish (dorado, cod, hake, navaga and others), seafood (uncanned shrimp, squid or scallops), cottage cheese no more than 5% (but not 0 %, we also need fats), milk and low-fat cheeses (ideally 17-20%).
Sources of Fat: egg yolks (on average, 1 yolk per 3 eggs comes out), various types of oils (olive, linseed, sesame, grape seed oil – variety), nuts (in small quantities).
Sources of carbohydrates: coarse oatmeal, spelled (unprocessed wheat), buckwheat, barley, quinoa, black, red, brown rice, as well as wild rice, chickpeas and beans, lentils. By consuming these foods, we slightly reduce the portion of meat or fish, since these foods contain a lot of protein in addition to carbohydrates.
An addition to the main diet will be fruits such as apples, pears, or citrus fruits.
An important nuance when losing weight in 14 days is the portion. Two small fruits a day should be sufficient.
Low-calorie vegetables are also an addition to the diet, but not a substitute for it. Root vegetables such as beets, carrots or turnips should be eaten in the evening for better bowel function.
Secrets of adherence to the chosen diet
A good diet includes at least four meals a day. In an effort to lose weight, many are limited to one meal, however, under these conditions, the body literally clings to its fat and does not want to give it away.
Be sure to have breakfast within an hour after waking up (not at work). Drinking pure water should be correlated with 30 ml per kilogram of body weight (in the absence of kidney disease) while limiting the intake of tea or coffee (it will be easier to get used to drinking water).
Table salt should be completely replaced with sea salt. All cereals are cooked al dente (they will be harsh when finished), and all other products are best used boiled or steamed – an ideal method of cooking while losing weight.
The exact definition of portions of dishes is strictly individual for each person, based on his lifestyle and physical activity. Therefore, I recommend consulting your personal nutritionist.
If you follow such a diet until the New Year, all our bad habits will remind of themselves. Try to get rid of them as quickly as possible. The main ones, as a rule, include:
● Food on the go.
● Snacks instead of a full meal.
● Desire to eat in company.
● Food in front of the TV.
● Hearty supper.
● Lots of “tasty” temptations at work, at a party or even at home.
● Seizing stress and others.
● Excessive alcohol consumption.
Alena Gribanova, expert in the direction of group programs of the federal network of fitness clubs X-Fit:
As a trainer, I will tell you that the process of losing weight is effective and safe not in such a short time. However, both within a month and over a longer period of time, to lose weight without compromising health, you need a balanced diet, training, massage and spa treatments. It is the complex of these methods and their correct, regular combination that gives the maximum result.
Let me emphasize that 70% of the result depends on how and what you eat. A balanced diet is not fasting, but a properly selected diet, which will be helped by a nutritionist.
Regarding training, I can say the following: for a given short period, I recommend actively engaging in cardio and strength training. Cardio training will help to change body composition, burn part of the body fat. However, you need to start such training after consulting with fitness testing specialists, who will help you calculate your “working heart rate zone”. This is the level of the required intensity, optimal loads. From the point of view of cardio training, aerobics, step, trekking, bicycle aerobics, water aerobics, and interval training are suitable.
The second type of load is strength and functional training. They will help keep your muscles toned, making your body slimmer and toned. Frequent young women looking to lose weight deliberately increase their perspiration by wearing clothes with a sauna effect. Such thermal clothing does nothing but harm: it impairs natural thermoregulation, can lead to heatstroke, as well as to inflammatory processes in the small pelvis.
It is necessary to engage in both types of workouts at least two to three times a week. More or less than this number is likely to be useless. But with a regular approach, you can achieve a healthy, visible result even in two weeks.
And so that stretch marks do not appear during rapid weight loss and the skin does not become too flabby, I recommend visiting the massage therapist’s office or doing wraps at least once a week – both of these methods help to increase the elasticity of the skin.