What do you think about it: a simple 4-week program that includes tasty and nutritious food, without the usual "breaking" at the beginning or at the end of the diet? According to most experts, the most optimal and reliable (in the long term) weight loss is 0.2-1 kg per week. Slow weight loss does not mean no result! That's why we offer a program based on a gradual decrease in the amount of calories consumed (during the first three weeks) until you enter the regime of further weight loss. For most women this happens on the fourth week of the program. In parallel, you will gradually acquire certain habits of healthy nutrition, which you will definitely find useful for weight loss and not only. By the end of the 4th week, you will have at your disposal all the necessary tools to achieve the goal of getting rid of excess kilograms.
Therefore, if you are ready to give a kick to intensive diets and start to lose weight - read further about simple strategies that will lead you to the path of long-term loss of kilos already now. Pay attention to how many calories you consume usually (not on public holidays). This week, do not follow the diet. Eat as much as you ate normally, that is, before the holidays came. Your task is to record everything you eat from this week. Diary diets are of great benefit. You will learn a lot about your eating habits. Regularly count calories, using tables that are available in bookstores or available on the Internet. After 7 days, divide the total number of calories consumed per week by 7 to get the average number of calories you consume per day. Continue to follow the calories throughout the 4-week program.
Week 1
Think about how many calories you need to consume in order to achieve the desired weight. If necessary, consult a nutritionist. Make an audit in the kitchen. Clean your lockers and fridge from the remaining after the holidays, treats, leftover food or high-calorie products, which are waiting for desertion on your part. During this cleaning you will free up space for products that will appear after going to the supermarket, where you will purchase healthy, delicious and nutritious foods. Add to the shopping list fruits and vegetables, whole grains, beans, fish and chicken (and also plan in advance what you need to freeze right now for the days when you will be overwhelmed with work) and do not forget about low-calorie dairy products (milk, yoghurt and cheese). To satisfy your customary taste for the festive variety, expand your usual list, adding fruits and vegetables to it that you have never tried before. Or choose a new kind of cereal; one serving of appetizing porridge from quinoa - and, believe me, you will never again remember the mashed potatoes with butter, which has been "hooked" since November. = Measure. You will not be able to accurately calculate your calories unless you know how much mayonnaise you put in your sandwich. Use measuring utensils (cups, spoons) and kitchen scales to find out how much you actually eat. You must train your eye. After 2 weeks, arrange a test for guessing the size of portions before putting the product on a scale or in a measuring container.
Week 2: progress began
During this week, you will begin to limit calories (but not taste or pleasure from eating!) While simultaneously nurturing three simple habits. The first time cut your daily calories, cutting them by one-third from the difference between the number of calories eaten during the first week, and the number of calories that you plan to consume in the future, starting with the 4th week. Let your breakfast work for you. Breakfast "launches" your metabolism for the whole day. As research shows, people who do not neglect breakfast, burn 200-300 calories a day more. Here is one of the options for the morning recharging, which perfectly combines proteins, carbohydrates and fats: 1 tbsp. a peanut butter spoon with two slices of whole grain bread, 1 orange and a cup of coffee with low-fat milk. Distract your attention when you terribly want to eat something superfluous. In the evenings, do you still want your favorite ice cream? To combat such desires, change your behavior in the evening. It's just a habit, not a pernicious addiction. Switch your attention. Brush your teeth. Lie down to sleep earlier. Apply a nourishing mask on your face. Do the gymnastics. Eat slowly. Many people who are overweight, eat too fast. Give the process of food at least 20 minutes. Your brain takes time to understand that your body has enough food. Try to eat more slowly, and you will realize that you do not need a lot of food in order to feel satisfied.
Week 3: keep to the course
This week, for the second time, limit the amount of calories and pay attention to what motivates and encourages you. Reduce calorie intake by another third of the difference between the number of calories received during the 1st week and the number of calories that you plan to consume during the 4th week. Allow yourself indulgence. What's important is not what you did in one day, but what you managed in a week or a month. Our body brings energy into equilibrium with time. So if you ate too tightly at dinner, write down the information in the diet diary and forget about it, and at dinner return to your path to the goal. In order not to become bored, add at least one new dish every week. When you keep a regular calorie intake, a diet can become a routine. Try to add new appetizing foods to the diet all the time - for example, soy burgers as a new source of protein or exotic rice, such as basmati or jasmine (both varieties have a delightful smell and taste).
Week 4 and later: you have a goal
You feel healthy and strong. Now you are ready to achieve the ideal weight! Once again reduce the number of calories by one third - for the last time. By this time, you came to the amount of calories consumed, which was aimed at the 1st week. Just repeat the program for the 4th week until you achieve the desired weight. Reward yourself in justice. You have worked hard to get new habits of healthy eating and get out of the rhythm of overeating during the holidays. A new pair of sports shoes, a pedometer or a series of personal trainings in the gym will serve as additional motivation on the way to the goal. Experiment with seasonings and spices. You should include herbs and spices in the food pyramid, as they provide a full flavor to dishes with a low fat content. And some spices are generally healthy: ginger, which improves the taste of fried vegetables and meat, has a beneficial effect on digestion, and curcuma, which is part of the curry, helps fight infections.
Enjoy a meal in the restaurant. The amount of snacks served in restaurants is most consistent with the notion of a suitable portion for all of us. Order dinner for soup and some snack or follow our advice: before opening the menu, decide what kind of healthy food you want to order. Then find the menu on the menu that best matches what you thought. And do not be afraid to order something special, which is not in the menu: most restaurants will be happy to give you exactly what you want.