5 easy ways to lose 5 kg before the New year or lose 10 kg
The new year is approaching by leaps and bounds, and you probably had time to notice a beautiful dress for a festive night.
And how I want to buy it and for complete happiness look a little better than now. You still have time to pull yourself together.
Here are five simple ways to lose extra pounds in the time we have, perhaps even lose 10 kg.
1. A memoir about food
Many nutritionists advise you to start keeping a diary of food and exercise.
It only seems at first that the diary is useless and still takes up precious minutes. After following your diet for a week, it will be easier to understand which treats should be replaced for the next month.
For some reason, a couple of cookies eaten at lunch and a sandwich before dinner tend to evaporate from our memory. Looking wide-eyed at your diet plan, you will understand where the extra pounds come from.
In addition, writing down the hours when our hands reach for sweet or flour, we learn that at this time we need to occupy ourselves with something else.
2. What’s on our plate?
Experts often talk about this secret “90 to 10”. This wording means the following: forbidden food does not exist at all.
You only need to correctly calculate the proportions: useful food 90% and the remaining 10% of the favorite, which is often harmful. If this method seems too cruel to your beloved, there is a second one.
Put your usual portion of food on the plate. Now put back exactly 1/3. You won’t be hungry, that’s for sure. It is important not to deceive yourself. Don’t put less food on your eye. Let everything be fair.
And that doesn’t suit you? Well, you’ll have to trick your stomach-but in a smart way. If you choose to eat a smaller plate than usual, then after a meal, your subconscious will say that you do not need to eat more, because this will be the second portion. And you won’t even think about its size.
3. Home is not for sweet treats
Now we will say a simple and familiar truth: everything you bring to the house, you will eat. No wonder, you always want to eat at home, because there is a TV and a computer nearby. Here is spoon for spoon in his mouth and is placed.
But athletes can advise you to imagine yourself strong and cheerful before going to bed. Soon dreams will turn into reality!
4. Water is the key to health
Drink a glass of water before eating, especially if you are going to a party or restaurant. Water will kill your appetite. If you are overweight, you need to increase the amount of water consumed to 2-2. 5 liters per day.
Doctors say that weight problems are often caused by a violation of water and salt metabolism. It can be caused by a number of reasons: hormonal failure, heart failure, and many other reasons.
However, the fact remains that you should drink more water. It is useful to start the morning with a Cup of clean water. Just don’t forget that putting an equal sign between water and any other liquid is a huge mistake. Sweet and carbonated drinks stimulate the secretion of gastric juice, provoking a feeling of hunger.
5. The carrot and stick method
Have worked on the figure, replaced some products-praise and encourage. For example, for every 10 minutes of charging in the morning, put a small monetary reward in the piggy Bank.
Imagine that by the New year and Christmas sales week, you can afford a new blouse or trousers. After all, your figure will change this month!
There is one story: a man gave himself a boat, and after dropping nine kilograms, he could easily cross the lake on it. So go ahead!
Chur, do not deceive yourself: if you miss a lesson, you lose the deferred coins :).
Sometimes, a woman in despair already does not know what else to take on a diet – nothing helps. It seems to have tried everything, strictly according to the instructions, and the result is zero. Rather, it turned out to lose weight a little, but as soon as the diet ended – everything came back!
And you can find an explanation for such situations if you dig well. We will look at the most important aspects.
Maybe it’s the hormones?
The problem of excess weight can be hidden at the hormonal level, lie at the basis of any hormonal disorders of the body, and in this case, the strength of well-known diets is not enough.
It is necessary to make a visit to an endocrinologist, gynecologist, and then to a nutritionist. Pass all the necessary tests, and only then-make an individual diet, taking into account the specifics of the state of health. In no case do not put this burden on yourself, even if you have a medical education.
After all, you can agree that you can understand all the reasons well, but we do not know what to do to eliminate them, since we can not get rid of the weight problem in any way.
Diet + sports = health and slimness
It is also important to understand that the diet itself has a large percentage of the effectiveness of weight loss. And better, it really works with the observance of the correct mode of the day and maintaining an active lifestyle.
That is, if you seriously want to lose weight-approach the issue comprehensively. Add physical activities to the diet: fitness, aerobics, swimming, running. If you have problem areas (such as your stomach and thighs), pump your abs every day and do other exercises that are useful for these areas of the body.
Even regular walking, long walks in the fresh air will be a great addition to any diet.
It may be that your metabolism is too slow. Then you need to eat foods that speed it up. These are fruits with a sour taste (grapefruit, orange, apples, lemons), liquids (water, black and green tea), Apple cider vinegar, folic acid, etc.
Also a pleasant addition will be walking in the fresh air, swimming in the water, deep sleep, sex, massage, sauna. By the way, all this also speeds up the metabolism.
A strict diet is stressful for the body
It happens that a woman managed to lose weight, but as soon as she left the diet-it inexorably returned to the previous numbers, if not more. The thing is that the diet has become stressful for the body. He carefully resisted it, and as soon as he got the chance to get it back, he did it.
In addition, the machine of the human body, which has been working for thousands of years, is able to store fat in stressful situations for itself. Just in case, so to speak, if it gets worse later.
What advice can I give here? Go on a diet less stressful for yourself and your body. This means that you need to switch to a diet that will suit you in the future. This is the only way to keep the result of weight loss.
The main thing is motivation!
Well, the last important factor and obstacle may be your unwillingness to work on yourself. More precisely, the desire may be there, but it is hindered by laziness, hunger, lack of will, and most importantly-the right motivation. It is very important that you really want to lose weight.
Think not only about what number on the scales you want to see, but about how you will feel, what to wear, how to communicate with people around you….. I am sure that the desire to lose weight will increase many times. And then you will be able to do much more than usual.
You break the diet, telling yourself that “once you can”, and then complain, why does it not work?
Carefully study the above – described-there is probably an answer to the long-tormenting question “Why diets do not work?”. I wonder how you solved this problem, or how you think to solve it.
Good luck to you, and let your diets now always have a positive effect!
It is important to realize that a proper balanced diet is not a diet for a few weeks.
Proper nutrition is a way of life that must be followed constantly. You do not need to stick to proper nutrition in order to prepare yourself for a vacation, a wedding, or some holidays.
Proper nutrition should be commonplace, habit, nature. How can this be achieved?
1) Awareness that it is impossible to do otherwise
Proper nutrition is a natural daily need. You do not take a shower just before sex to please your partner, but do it every day to be clean, smell nice, and feel good. Right?!! Right!!
That’s with food as well. You need to eat wisely every day to be clean inside. Then you will not have to arrange a General cleaning of the body before important life events, trying to remove from it kilograms of slags, waste, and toxins that have accumulated during the disorderly absorption of everything more or less edible.
2) Why can’t I eat like everyone else
Here, you may think: “but everyone is eating. They eat what they want, a lot, tasty, harmful, sweet, superfluous. What about me?!! Should I stand out?!!»
Good question. Let’s try to think about it.
Let’s go back to our example of taking a shower. So, for clarity. This will help us reframe your question.
In other words, you are asking: If everyone around you is littering, getting dirty, leaving greasy spots on themselves and on their clothes (that is, eating anything and in any quantities, throwing in everything that is not pinned), do I need to stand out?!!
If everyone around me is washed, cleaned every six months (in other words, go on a diet, try to bring the weight back to normal), do I need to stand out?!! Do I need to follow hygiene (eat correctly and reasonably) every day?!!
In this more visible formulation, everything becomes clearer. And the answer to all these questions is obvious.
It’s not normal to wash every six months.
You can’t clean your apartment every few months, and the rest of the time, you can’t spit on the floor and throw things around.
And it’s oddly erratic to eat unwisely, and only occasionally, before the beach season or birthday, trying to get yourself back to normal.
It’s unhygienic. Agree?!!
3) the Only correct answer
So we answered the question of why you need to monitor your diet every day. Always. And now you will probably stop considering proper nutrition as torture or self-restraint. Don’t be so tragic. It’s very childish.
Children sometimes do not want to wash and are capricious, consider it something unnecessary and burdensome. It’s just that they are still small, and do not understand that the cleanliness of the body is a simple matter of hygiene.
4) we Do everything in an adult way
And now you also understand that it is important not only external, but also internal hygiene, in which a healthy diet is one of the most important components.But you are already big. You understand everything. Daily shower and self-care are all natural and normal And there is no self-sacrifice in this.
Take responsibility for yourself and change your attitude to food, to yourself. Show a personal example to your family, because it is not for nothing that they say that children do not listen to your words, they do everything the way you do.
which method of weight loss is most optimal for you personally.
First, take a real look at your current state and try to be realistic. Do you want to adjust the shape a little or do you need to reset a lot?
Determine for yourself the real goal that you are able to achieve. If you are tall and your bones are wide, you will never look like an American Barbie doll! It is very important to feel at ease.
A common mistake: setting unrealistic goals, persistent dieting, hunger strikes, mono-diets. This is all ineffective in terms of long-term results. And in the end it leads to a lot of frustration!
Your ideal weight does not depend in any way on your age or height. Basically, everything depends on your state of mind and temperament. The weight, size, and shape that will make you feel good, handle your responsibilities superbly, and be in a state of mental comfort is your goal.
You should think carefully about what to strive for.
Maybe you want to adjust the shape, remaining at the same weight? Or maybe you just need to increase muscle tone? Or are you concerned about clothing that you currently do not fit, but once it was just right for you? Or maybe all of this, taken together?
You must understand that your goal is limited by certain genetic reasons, namely the bone system and metabolism.
How do I know the width of a bone?
The structure of the bone system, or skeleton, is determined genetically and cannot be changed.
To determine the type of your skeleton, it is enough to measure the circumference of the wrist: 13 cm means thin bones, 13-17-medium-diameter bones, over 17 cm and more-wide-boned structure.
If you have a large skeleton, then most likely you are prone to more weight and will be able to lose only a certain number of pounds without compromising your own health and mental state.
Thus, you should start by taking your genetic characteristics for granted.
What does the metabolism depend on?
Success in weight loss depends largely on the speed of metabolic processes given to you by nature. But the exchange processes can be influenced to a certain extent.
Metabolism depends on your diet and degree of physical activity, your size, age, gender, climate, environment, and the nature of your professional activities.
Nervous tension affects your breathing and heart rate, and these are factors that affect your metabolism.
If the rate of metabolic processes is low, then the food consumed is more likely to go into fat stores than into energy.
Properly constructed physical training will certainly speed up the metabolic processes in the body, and you will begin to lose weight regardless of food consumption, provided, of course, that you do not overeat.
Increasing your metabolic rate means that the calories you consume will be converted into energy and heat, rather than fat deposits, meaning you will have a tendency to lose weight.
The movement to achieve the cherished goal will slow down somewhat in case of fatigue, nervous tension, and when you really need to rest for some reason.
These States should never be ignored. It is completely unreasonable to start the process of weight loss in this state.
All you will achieve in this case is a deterioration in health, mental frustration and loss of confidence in achieving the goal.
If you have a lot of extra weight and your dimensions leave much to be desired, then, of course, the process of getting rid of extra pounds will take a lot of time.
Why are You overweight?
Look the truth in the eyes and determine from the following your reason for being overweight.
One of the most common reasons for having extra pounds in most people is poor nutrition.
You are too fond of high-calorie food, not interested in proper nutrition or simply lazy, so your diet does not provide the body with all the necessary nutrients.
Another reason is simple overeating. If you like to eat heartily, you need to develop the habit of eating moderately. Eat to live, but don’t live to eat!
If everything goes on the same way, you will get fat, get heavier, lose shape and mobility even more, and soon you will face the problem of cardiovascular and respiratory diseases.
Another reason is water retention in the body.
This phenomenon is not uncommon, it creates a feeling of overflow, often accompanied by bloating.
It creates extra volume rather than extra weight, but it causes moral suffering.
Very often, water retention in the body is caused and aggravated by a low rate of metabolic processes. This problem is not easily overcome, and if you are seriously suffering from it, you should consult a doctor.
In any case, reduce your consumption of chocolate, cakes, sweets, and refined foods, and keep your salt intake to a minimum. You can use a short post, strict or not strict.
Regular physical training is very important: exercises for the whole body, especially bends and stretches, one set of warm-up exercises is clearly not enough.
A lot of people eat in a state of nervous tension to calm down.
This creates not only the problem of excess weight, but also a constant sense of guilt, which, in turn, again leads to nervous tension.The result is a vicious circle that is difficult to get out of.
But the very first step that should be taken in this case is to get rid of the feeling of guilt. Eating for the purpose of calming down is caused by purely human reasons: fatigue, depression, boredom, loneliness, nervous tension, lack of self-confidence, lack of realization of their capabilities, a sense of self-pity.
Think carefully about which of these reasons is yours, and try to get rid of it. This should be done not only for the purpose of getting rid of excess weight and figure correction.
Think carefully about the lifestyle that you lead: changes here are no less useful than the organization of a rational diet.
If you suffer from boredom
Join an interest club, a health group, or create a hobby.
If you suffer from a lack of self confidence
Think about what area you could best demonstrate your abilities in. Try to improve in this area, and this will help you improve your self-esteem and gain confidence in your abilities.
Look around you!
There are so many possibilities around! They seem difficult to implement, but it is necessary to take the first step, and the carousel will spin.
And as soon as you have a new life interest, food will take a back seat.
So, in order to stop eating for complacency, you need to understand what causes lead to this.
In food it is necessary to control
The most effective way to change your diet is to start by cleansing your body and changing your taste habits.
Change your attitude to food, and then you can change your eating habits for the better.
Think about what time you should eat, what to eat, and how to prepare food.
Choose a new cookbook and plan your meals in advance so that you don’t have to decide in a hurry when you’re already hungry and ready to eat anything.
The main thing is awareness and control
Nutrition issues should be taken under strict control. For some people, this is very difficult, but don’t underestimate your capabilities.
You will be able to do it.
If you believe that you can control yourself, your desires, and your body, then this is more than a step toward achieving your goal. (This is not about strict dietary restrictions, but about planning your diet).
Don’t make hasty decisions. Think about a real plan.
No hurry. Do what is easy for you to do.
If you sit on a promising diet that supposedly gives quick results, you will soon experience disappointment, find yourself in a state of nervous tension, then give up this idea, arranging a feast for such an occasion.
Then you will feel guilty, and you will have to start all over again.
Therefore, you should not rush and stop at the first available option, it is better to choose a soft approach to nutrition.
Don’t buy ads, it’s better to ignore them altogether. Chocolate, sweets, cakes and cookies-all this is presented in stores in the most favorable place.
You have to admit to yourself that this is your weakness and money is made on it!
Write yourself a list of products that you need to buy in advance, and stick strictly to this list.
Also, never go shopping with an empty stomach.
When you get used to the new food system, try to listen to yourself more and eat what your body tells you, not what your common sense says.
Eat little by little, the food must be properly balanced in terms of the combination of products and bring pleasure.
Don’t give in to weaknesses, old habits, and feelings.
Eat everything and little by little. You will start to be proud of your achievements!
The clock strikes midnight. The Princess turns into Cinderella, the carriage turns into a pumpkin, and the thinning girl turns into a glutton. To hell with the diet!
If you want to eat, you need to eat. And more. Otherwise, there will be no sleep, and if you fall asleep, nightmares will torment you.
I haven’t eaten all day
Finally, the endless working day came to an end. And you were able to live it on an empty stomach. Honor and praise to you.
Now, it would seem, hurry home and go to bed. I don’t want anything else.
I can’t sleep on an empty stomach
Everything is so, but for some reason I can’t sleep. I want something, you don’t know what.
And then a criminal thought creeps into my head: “I can’t sleep from hunger. I need something to eat immediately.”
“Everything, tomorrow no-no”
Then begin remorse: “How generous was the refrigerator and what an utter glutton I am! Tomorrow I’ll go on a strict diet and lock the refrigerator.At least for the night.”
But will it help?
Are you preparing for sumo wrestling?
When you eat at night, you are like sumo wrestlers. Remember what they look like? Impressive, nothing to say.
So, for these Japanese heavyweight athletes, a rich late dinner is a kind of diet, sitting on which they purposefully gain weight.
But why do we overeat, always dreaming to lose a couple of founds?
Why do we eat before going to bed?
Food as a way to relax
For many people, food serves as a sedative, a kind of compensation for troubles, experiences and a hard day’s work.
When we come home, we let go of our burdens and worries and allow ourselves small weaknesses.
Soak in the bath, look through a magazine… And get drunk, of course.
Do carbohydrate foods relieve stress?
If in the morning, making a choice between a cake and oatmeal, we reluctantly ate porridge, then in the evening everything is different.
In addition, after 18 hours, the level of glucose in the blood decreases and you really want something sweet, especially since carbohydrate food helps to relieve stress.
You need to remember a simple rule: no matter how sad and sad it is in the evening, food can not solve these problems.
Find other ways to relieve stress: take a walk, do yoga, or take a relaxing bath.
At night all cats are grey and full
They’re cats. They are nocturnal and sleep during the day — unlike us, who work hard every day from nine to six.
By the way, cats can do without food during the day, they are quite evough for a mouse that they ate last night.
It’s easier to control yourself in the light
The darkness itself greatly affects our endurance. In bright daylight, people have better control over their desires and actions, including eating. It is easier to stop during the day, even at the cost of a strong-willed effort.
Well, if the room is dark, and pulls to eat a couple of extra pieces. That’s why it’s so dangerous for your waistline in front of the TV in the dark.
Lack of calories during the day
The level of food self-control is high in the morning after a full sleep, and during the day it gradually decreases.
You can say that your body is responsible for everything that you eat before 12 o’clock in the afternoon, and you will have to control the gastronomic process yourself in the afternoon.
No wonder they say: eat Breakfast yourself, and give dinner to the enemy…
Try to stick to the Golden mean — eat regularly and moderately.
And you do not need to starve yourself during the day, then in the evening there will be no desire to swallow a RAM.
If you work the night shift or are used to staying awake at night, then midnight food can become a necessity for you. After all, you spend the day sleeping.
In this case, have a hearty dinner at 22-23 hours, do not delay this procedure until the “ox hour”. At 2-3 o’clock in the morning, the stomach falls asleep, even if the brain continues to work actively.
How to gain control over yourself
Why eating at night has a negative impact on the body? Because we load the body at a time when it should be resting.
The stomach cannot process high-calorie food, and it quickly fits in its place-it is deposited in fat on the sides, waist and thighs.
The Stop signal sleeps at night
Late gastronomic vigils are also harmful because after 22 hours, the “stop signal” that tells our body that it is full, begins to weaken, and after midnight, it generally falls silent.
At night, you can eat a dozen sandwiches and five buns, and after all this, you will still feel that you are hungry.
Don’t lose touch with your sense of satiety
The more often you eat before going to bed, the more difficult it will be to “hear” the voice of your body, begging You to stop.
And so you can lose contact with yourself at all. And overeat around the clock. But that’s not the point now.
Plan is the key to success
Plan your evening menu in advance. Try to eat 2/3 of your daily calories before dinner.
After lunch, it is advisable to arrange an afternoon snack, and eat dinner no later than 3 hours before bedtime.
The more time passes from lunch to dinner, the hungrier you become.
Start gradually weaning yourself off eating before going to bed.
First, snack on low-calorie foods — eat an Apple, bread. Then give up this night’s indulgence.
This will become the norm very soon. Love the feeling of lightness before going to bed.
The mouth is closed until the morning
Ritual for the night
Always brush your teeth after dinner. So you will let yourself know that your mouth is closed until the morning. If you have an acute attack of night hunger, which can catch you right in bed, drink a glass of water. If one glass is not enough, another. And more. The desire to eat will surely disappear.
If watching TV causes you to have a chewing reflex, give up evening vigils at the TV host or think of something to do while watching your favorite TV series. Knit, iron your underwear, and pedal your exercise bike.
Do not read while eating. Especially no tea-making in bed. Always eat at the table and concentrate on the process.
Chew slowly, and during evening feasts twice as slowly. Give your stomach time to “understand” that you have eaten something, otherwise you can overeat without feeling full.
Forget about alcohol. It is not only a supplier of a large number of calories, but also a hunger enhancer. One glass of wine-and your appetite will Wake up, and control over yourself, on the contrary, will weaken.
Do not leave harmful products in the refrigerator overnight. Then you will not be able to succumb to the temptation to eat a cream cake, a bun with poppy seeds and a piece of roll.
Go to bed early. So you will save yourself from agonizing thoughts, look or not in the refrigerator, and put in order the biological clock.
Lack of sleep, by the way, can lead to weight gain.
Scientists recently found that regularly sleep-deprived people have reduced levels of the hormone leptin, which is responsible for feeling full, and increased levels of ghrelin, a hormone that causes hunger.
Take evening classes in the fitness room. Training will be another incentive for you not to eat too much before going to bed.