Why all this? Yes to the fact that no one, remember, no one knows your body better than you yourself. So, if you seriously decided to take care of yourself, then ... it's up to you to do yourself! It is you who must find, compose and calculate new rules of life for yourself. How to lose weight without a trainer and nutritionists , find out in the article on "How to lose weight fast without harm to health."
Where to begin?
First, you should absolutely frankly admit to yourself what and how much you eat. But not at all in order to immediately begin to torture yourself with remorse. If you can not live a day without meat, then the kefir-cabbage diet will cast you into despair. And if a piece of cake brings you incomparable moral / physical / emotional and all sorts of other pleasures, then ... it should also be left in the diet. At least as an incentive at the initial stage of parting with an extra kilogram. Secondly, try to honestly determine for yourself your actual level of physical activity and those loads after which you will still be able to pay attention to yourself and "ours", and not to fall off at your own threshold in a semi-faint state. Third, just decide for yourself that it's time to start, and follow the pencil, calculator and a piece of paper.
First, let's determine how many calories your body needs, depending on height and age. Add 300 kcal per day for each affirmative answer to the following questions. Do you go to the gym / pool / dance three times a week? Do you work mostly standing or moving? So, I've learned how many calories your body needs every day. You must eat them! Otherwise, losing weight will be fraught with health. Judge for yourself: when burning 1 kg of fat tissue 7,000 kcal are formed. Suppose you do not eat anything at all 3-4 days, you drink one water and work as usual ... Those who have already arranged such executions to their bodies know that weight loss is usually 3-5 kg. If we assume that the coveted "body-subtraction" occurred exclusively at the expense of adipose tissue, then you had to spend from 21,000 to 40,000 (/) kcal. To do this, you would need at least a daily run of 30 kilometers! What have you lost? Most of the carbohydrates stored in the muscles and liver, the water that they keep due to chemical bonds, and proteins (the very ones that make your muscles elastic and the forms attractive, and still responsible for the work of the "fiery motor," because the heart, if you suddenly forgot, also muscle). Actually, the amount of recycled fat at the same time is very small - only 700-800 grams. Do I need to explain that such hunger experiments are a threat to your health ?! All the same, we will explain!
By rejecting the body in food, you deprive it of the vital carbohydrates. This nutrition, first of all, is required for brain cells. And if there is no carbohydrate intake, then at first hidden reserves (glycogen from muscles, liver) are used. Then proteins and fats are used - by means of incredibly long chemical reactions, the body turns them into carbohydrates. In other words, all the metabolism during a hunger strike turns upside down. Hence fatigue, irritability, exacerbation of chronic diseases ... In addition, fat cells have a number of their secrets. They have a kind of memory of hunger, that is, they know how to release hormones that stimulate appetite and fat accumulation - they are often called "the voice of adipose tissue". So, after such extremely hungry experiments, this voice turns into a hysterical cry, and the feeling of hunger and, accordingly, the imbalance between the eaten and spent calories pays even more. In a word, we hope that we have convinced you. You will eat. And now, let's choose what it is!
To itself to the dietician
Beaten phrases about rational nutrition, compulsory soup, 8 glasses of water a day and other prescriptions of nutritionists, we will not repeat. It's as clear as a white day: you want to be slim and healthy - your food should be right. The key point: your diet should be based on your own taste habits and addictions. No innovations, exotic products and diet experiments! Only small changes in the diet and scrupulous accounting.
To simplify the latter, we introduce:
- conventional symbols (even if suddenly your records fall into the hands of someone, it is unlikely that he will guess what is at stake, without the help of an experienced decoder);
- the concept of a portion is the main measure of the consumed food. It is necessary so that you can do without constant weighing of products and counting the calorie content of the dishes. Agree, both of them turn any diet into anguish.
The formula of harmony
So, with the size of portions sorted out? Now the main thing is how to properly "fit" these portions into your daily menu. As you like, you can not cut the diet as you like, you already know. There is a norm of protein and carbohydrates, which you must eat, no matter how fast you lose weight, you do not want to! And the number of necessary proteins depends also on the type of food. Varying is possible only with products under the letter "I". Of course, if the willpower is enough ... Now you have all the data to make for yourself a minimum diet for a week. All the "I" is best left for the weekend, in order to indulge in delicious food! And: any diets experiments start from Saturday, and not from Monday. Write down the ration, go to the market / to the grocery store. Meat can be boiled for the day ahead. And remember: your diet - not a reason to forget about the culinary fantasy!
Special point for gluttons
How to be, if the menu you painted seems too scarce, because you are used to being satisfied, where large amounts of food? Honestly, this option is possible. And in this there is nothing terrible! In order to change your taste preferences, you need more than one month ... Do not you want to feel like a prisoner of Auschwitz? Then execute all our recommendations ... exactly the opposite. First try to paint everything you eat for a week, in the form of portions and symbols (while not denying yourself anything). Look at which items are off scale, and try to gradually reduce them. Pay special attention to the item "I": your task is to reduce the "last letter of the alphabet" in your diet to a minimum. If it's easier for you to calculate the calorie menu, first you need to reduce it by 500 kcal per day. Suddenly, this sense of hunger can easily be muffled with herbal / fruit tea, vegetables and so on.
Yourself trainer
Of course, you can find one thousand and one reasons to convince yourself not to play sports. Swam - we know. So we are not going to persuade you. In addition, strongly recommend: do not begin to intensively train for weight loss, if you have never done so. Moreover, if you can not boast of an excellent physical form (to test the last one they are offered to dance, swim or jog for 30 minutes without stopping - the fit fitness ladies do not even feel fatigued), purposeful trainings are simply dangerous! Especially if you are already over 35. To begin to exercise, or rather, to restore your physical form you need for 3-4 months, in order to accustom the body to the load. And only then you can go to training, which will really help to model a figure, get rid of hated sediments in certain areas of the body. Exceptions? Of course, possible, but only under the personal supervision of a professional coach!
Start with the simplest: within the next 3 months you should gradually reach 30-minute daily physical education (or up to 3 hours per week). This is the norm, among other things, recommended by the World Health Organization to ensure optimal performance of the cardiovascular system. And you need to approach it gradually, starting from 3-5-10 minutes of fitness a day. The criterion of "sufficiency" that you can use yourself is the ability ... to talk during class. If breathing to maintain conversation is not enough, then the load for the heart is too great. To check it it is easy: if there is no company for training, take a headset and, for example, twist the pedals, talk on the mobile (inside the network conversations are cheap). And if by nature you are not chatty, sing along to the player! You feel that you can not talk, slow down, but do not shorten the duration of the training and do not stop: you can not run, go on foot, get tired of dancing hip-hop, "change the record" and slowly waltz. Do you want to immediately start working on a figure, like a sculptor, sharpening forms? Then remember: the first strength exercises perform a maximum of 1 minute. You should not sweat and suffocate during the exercises, but also feel pain in the joints and muscles the next morning. The state of comfort is also a guarantee that you will not abandon fitness after a couple of first training sessions!
All tips for intensive classes for beginners in sports are applicable only under the supervision of a coach. Absolutely no time? There is nowhere to run (there is not a single park or stadium in spite of everything), the fitness hall is far away, you are squealing in the public pool, there is nowhere to put the exercise bike, and there is no money for an expensive toy? Not scary! Then you can go the other way, while ... carefully counting each step. For this you will need a pedometer! This simple trick counts the steps, and even the calories burned and the amount of fat burned. It is possible that while rushing from the kitchen to the nursery, walking the dog and running between the floors in the office, you gain the right load. Now we know how to lose weight fast without harm to health.