How to lose weight quickly, up to 10 kg per month? How to lose weight to a wedding or classmate meeting? How to lose weight, travel abroad? How to lose weight after the holiday, such as a maternity?
Before I kept trying to dissuade people. becauseIn this weight loss, if something is done wrong, it turns out that if nothing is done at all. Not the worst thing is that if you crash, you just add 3-4 kg to your initial weight. The situation can be worse if gastritis or peptic ulcers develop due to hunger.
But people continue to ask how to lose weight quickly without waiting for doctors’ advice, please resort to amateur advice. It happened - from tomorrow we don't eat any flour, no fat, sweet. Sausages and dumplings are impossible, mayonnaise is impossible, after 6pm, you can't eat it! And exercise bikes or running, which will be shortness of breath and sweat. . .
But our bodies don't want to spend fat at all. There is only huge demand. If we take action against him greatly exceeds what we see, then he will never spend money. He will arrange to lose his temper, turn on unbearable hunger, make our survival unbearable, reduce energy consumption, and do everything possible to get stuck, get into depression and inspire collapse. And, due to fear, we will record painfully on food for a long time, just say, there will usually be a lot. In the context of reducing energy consumption, this will inevitably lead to weight gain. Our self-esteem will be reduced. We will think we are good and have no suitable losers. etc…
Therefore, from the beginning, all weights must be done correctly.
First, we will define this concept – what does it mean to lose weight quickly?
It is necessary to quickly help a person lose weight in a short period of time to lose about 4-6 kg in 2-4 weeks. Suppose a person is in great need of him to lose weight within a specific period. There are many options for the event. From New Year's party to weddings, your own or best friends, foreign travel trips, classmate meetings, work, sample roles to play and more. In other words, the purpose of weight loss is specific. We know why we need to lose weight, how much time and time. Just figure out how to lose weight.
How to lose weight quickly? How real is it?
For my practice, I accumulate a lot of observations when people lose 5-6 or even 8 kg in a month. They feel very comfortable at the same time. By the way, this passage is a summary of the results in many ways.
However, my friend, you can't fall fifteen kilograms in two weeks. And you shouldn't even try. The tips described below are only applicable when you adjust your tasks and determine your true goals.
Our fast weight loss strategy
To lose weight, we need to encourage our body to spend our fat. And you know, there are a series of situations that he was very happy to have spent the reserves. For example, in the morning I want to eat less. This is because in the first half of the day, due to biological rhythms, our bodies are directed in the nutrients in the reserves, and instead, in the evening to replenish the reserves. In spring, losing weight is much better than in autumn. During the first phase of the cycle, women lose weight more easily than in the second phase. The reasons are the same - seasonal and monthly bio-rhythm.
Energy from fat is provided by moderate intensity (such as healthy walking). Although the running is high, our bodies consume mainly the supply of carbohydrates, which can only be supplemented from food, by the way. Therefore, in the context of moderate-intensity load, we often notice a decrease in appetite, which usually increases after strong loads.
The energy extracted from fat also gets our muscle tone. We can say that the higher the tone, the better the fat burning. If we are busy with something interesting and the tone is a characteristic, then we will be in a good mood if we do something closer to the expected goal. All of these conditions are characterized by a decrease in appetite. Everything is right, and if our body extracts energy from fat, it doesn’t need food. Many women noticed that in the context of love and courtship, the appetite decreased.
And if your weight loss goals are really important to you, it will surely lead to a tone increase, switching the primary consumption of fat, and making it easier for you to adhere to the diet you need. A very simple way to lose weight and keep your tone growing, it is healing walking and nourishing exercises.
The second very important strategic moment of weight loss (importance, perhaps the first), is an interest in his body, taking care of it. Change the accent. If you force your body to lose weight and suffer violence every time you force yourself to lose extra weight, now you just need to help your body lose extra weight. The body is no less slim and attractive than our body. But he didn't intend to suffer too much. The body should feel good during weight loss. Here, our observations will come in handy. If we feel comfortable, have a surge in strength, are in a good mood, then if our appetite is easy to control and satisfy a small amount of food, we will do everything we can. If we feel the collapse of strength, disadvantage and hunger that is about to become unbearable, then we cross the stick again and move from cooperation with our bodies to violence.
There is another important strategic moment. Most weight loss techniques as the main effect indicate diet. Through our approach, food will be more likely to be a support factor. The body cannot get everything that is necessary for its life. We need more protein, some comfortable carbohydrates (the brain mainly consumes glucose), vitamins, minerals and trace elements. You can only take all of this from the food.
Therefore, the body spends fat and extracts energy from fat, and the food we give it happens to be that it does not feel a lack of protein, vitamins and other foods. Because if there is a shortage, we will feel uncomfortable immediately. And if our bodies cannot overcome this deficit, it will most likely stop consuming fat and demanding food.
Our Weight Loss Strategy
Our main tactical technology is the trinity combined approach. Relatively speaking, the effects that help lose weight within a week apply to psychology and attitudes, exercise activities or nutrition. We use all these effects together. Because of the use of merges, these effects will enhance and support each other. Reduce appetite by walking. Unfortunately little foods help with a good sleep. Full sleep helps to have a good mood and increase tone. Full of positive emotions, the amount of appetite controlled is much better than the bad appetite. As sedatives, we need less food. etc.
Thoughts are material
If we see the goal of losing weight quickly and doing weight, our bodies are filled with energy, which is taken from the reserve. In fact, he formed these reserves, putting this energy aside, thinking that one day we will be very useful. The goal of losing weight in a person's week increases, increasing the activity of adrenaline and norepinephrine. These hormones directly lead to the breakdown of fat and the energy released from the reserve into the blood.
We do need to lose weight quickly in a week. We only need to lose weight in two weeks and weigh three to four kilograms less. We are fully aware of this. We also know that our goals are achievable if you do the right thing. We clearly see our goal of losing weight quickly and clearly see the route we are going to move. We are in a creative rise. All we need is to support this situation.
To do this, there are several tips:
Restore your ideas to your target as often as possible to reduce 2-3 kg. Imagine all the advantages you will gain as clearly as possible. The more you see yourself, the more important your goals are, and the more active all systems that extract fat from the warehouse are. Therefore, weight loss is faster and more comfortable.
Visualizing the memorial hall helps remember the goals. It can be elegant clothes, which is not enough for you now, but when you lose 20 kg it will just be. Let the dress hang in a prominent place. There may be a picture of you being slim and younger. After a few weeks, you can get closer to this image. This also helps keep a diary to write down your feelings.
If you are on vacation and don’t have many other things and worries, it’s much easier to lose weight.
Weight loss exercises
Here, you also need to change your accent. Instead of training, we consume fat directly, but instead transfer the muscles to an active state and enter the state of muscle sound. In this state, overall, the muscles will spend more fat as they get rested.
So if you are not a marathon, if yesterday or the day before yesterday, you are not doing a half hour run - an hour a day, generally speaking, forget. He is definitely not suitable for us. For us, the best thing to do when losing weight is gentle exercise and healthy along the streets, parks or on the treadmill. Or similar types of loads - swimming, skiing and bike walking, sports bikes for exercise.
The most important condition is that the tone after training should be higher than before. The load should energize you, not the tires. She should not bring any discomfort.
If you turn on your workout twice a day for 25-60 minutes during this period, this is the best choice. Load strength will help select three simple tests:
- During load, you should have enough breathing to support simple conversations
- After about 20 minutes from the load, you should feel enough to do it once at this speed if you need to do it once.
- The pulses of the load height should not exceed 100-110 times per minute. Respiration should not exceed 18-20 per minute.
Food now
See what the result is. With a sense of participation (we only need to lose 4 kg in two weeks! ), use special tonic amounts as much as possible to stimulate fat consumption and convert the body into reserved nutrients. Now, in the most natural way, the demand for food is reduced. Our appetite has decreased. We feel it. We want to eat less, we eat faster, have better control over ourselves during meals, and we need less candy.
In the diet, for quick weight loss, we will use one of three procedures:
Quick weight loss program - "Intuitive"
No one except you know how much energy you need to get in the form of food. It all depends on how much energy you can extract from fat. In turn, it will depend on the process you are involved in, how much you need to lose weight, what your tone is, what your sports activities are. You can determine the food needs by feeling. And what impact it has on you, please use the following tips:
- We try to eat as little fat and sugar as possible. It turns out that if protein and complex carbohydrates prevail in food, we get the most likely effect of satiety with minimal calories. If you don't believe it, this is a simple example. A slice of cut bread and half a pack of low-fat cheese is about 150 calories, which means one tablespoon of vegetable oil (100% vegetable fat) is the same as one tablespoon. Compare the satisfaction of these products. At the same time, we avoided the ban. When we are full, fat and sweets are eaten in small quantities after the main food.
- Our attempt to eat as little as possible can give us a sense of comfort and in any case we will eat more.
- Hopefully there are at least 4-5 meals a day. Don't be afraid to open the snack. For example, the same coffee cut into small buns, low-fat cheese, unsweetened tea or coffee and milk. Or two egg protein omelettes, one bran bread, tea.
- We focus on food, try to try each piece, capturing all the subtle flavors of the product. This will allow us to eat slowly and eat small amounts of food.
- We keep our food diary. This discipline and allows you to identify important patterns for us.
- We are very careful and gradually introduce all the restrictions. In the first few days, it is best to limit the efforts to observe simple low-fat nutrition and have viable sugar limits. The consumption of complex carbohydrates can only be limited from day three or four.
- The easiest way to reduce food consumption in the evening is not to scare yourself into various scriptures, such as "after 6 pm", but to have a meal after a little dinner. A cup of kefir is suitable with a pair of cereal spoons, or a piece of low-fat meat with bread and vegetables.
An appetite at night can help reduce walking, massage or bathing. That is, all about alleviating stress, anxiety, sootheing and coordinating everything in our psychological and emotional realm.
Observing an intuitive program is very convenient if you can eat food at home and take away from work. Or, if you're on vacation, don't go to work at all. If you work in the office and the maximum you can afford in the workplace, these are drinks, then it will be more convenient for you: