Correct weight loss

Many dieters are familiar with the infamous "yo-yo effect", when after a short period of time, those hard-to-lose pounds return to their place?Nutritionists have long been interested in this phenomenon and have discovered that it occurs when weight loss disrupts the normal flow of vital processes in the body.If we lose weight correctly, nothing like this happens and the fat will be gone forever.But how to do this?

Where do I start

Let's start by saying that before looking for the right and effective ways to lose weight, it is worth going to an endocrinologist's appointment, especially if you are overweight or have not been able to lose weight for a long time.If the problem is a hormonal imbalance, all attempts may fail.After that, you must first undergo a course of treatment and then lose weight under the supervision of your doctor.

Now you can find tips everywhere on how to start losing weight the right way to lose fat.Most of them can be found on the Internet.Every self-respecting women's magazine publishes recipes for fast weight loss foods.If you want, you can sign up for a training session, where they will help you mentally adjust to the weight loss program.

But it is very easy to get lost in such an abundance of information.Especially in nutritional counseling.For example, one magazine recommends losing weight with a protein diet, and another, equally reputable publication, writes about how harmful it is.For a person who does not even know the basics of healthy nutrition, after reading these materials, it is completely unclear how to lose weight correctly, where to start so that the situation of weight gain does not repeat itself.

Of course, it is better to consult a nutritionist who will personally develop an ideal diet for you.But such consultants are available only in big cities.

And who will explain how to lose weight correctly to a woman who lives in the suburbs and wants to be slim and beautiful.All that's left is to learn how to do it yourself at home.And it's actually not as difficult as it seems at first.

Correct scheme

In order to lose weight relatively quickly at home, without exhausting the body with hunger strikes or strict diets, it is necessary to approach the problem comprehensively.A beautiful figure rests on three pillars: proper nutrition, physical activity and healthy habits.If at least one of these components is missing, the weight will be very reluctant, and soon you will simply abandon the idea of losing weight.

Therefore, to begin with, let's forget the word "quickly", put aside the magazines advertising strict diets, and strive to do everything as comfortably as possible for the body.

Yes, if we lose weight correctly, there is no stomachache, no brutal hunger, no nervous stress!Amazing, right?But it's really possible.Here are the most popular tips from nutritionists on how to organize a diet and daily routine in which you lose weight correctly and leave no chance for the fat to return.

Nutrition

Beginners have the most questions about certain diets.Remember, you cannot lose weight properly on buckwheat, kefir or any other (even the healthiest!) product!

The diet should be varied, and the weekly menu should include all vital products.This is the only way the body continues to function optimally, and you will not experience the stress that is common during extreme weight loss.

Here are the rules to follow if you lose weight correctly at home:

1. The diet should include fresh vegetables, animal protein, a small amount of fat and slow carbohydrates.No nutrient group should be completely excluded from the menu!
2. It is advisable to start the morning with a glass of clean water, perhaps with the addition of a slice of lemon, which we drink immediately after waking up.This cleanses the body and activates the digestive system.
3. Breakfast should be eaten no later than half an hour to an hour after waking up.Thus, the body receives a signal that a hunger strike is not expected, which means that metabolic processes take place at a normal rate.
4. Fractional eating is the most rational and acceptable way to lose weight.It includes 5-6 meals, in small portions, at roughly equal intervals.This allows you not to feel constant hunger.
5. Dinner after six in the evening is acceptable if you go to bed late.The last meal should be taken 2-3 hours before going to bed.It is better if it is protein - fish puree or dairy products.
6. Make sure you drink enough water – at least 1.5 liters a day, and more if you exercise actively.
7. Treat yourself to treats.A portion of ice cream or your favorite cake once a week will not harm your figure, but it will lift your mood and make your diet less boring.

And remember that the principles of healthy eating are not a diet.This is the only way to effectively lose weight at home when the temptation is high.

Of course, the most harmful things must be given up: pickles, smoked foods, semi-finished products, baked goods, sweets, fast food, alcoholic and carbonated drinks must be forgotten for a long time, or at best, forever.

The weekly menu must be thought through in advance.This balances the ratio of proteins, fats and carbohydrates, which should be 30/10/60 as a percentage.If you're having trouble preparing healthy meals, it's time to open a healthy eating magazine and try something new.

Physical exercise

But no matter what you eat, you can't do it without exercise.Regular training does not allow the body to slow down metabolic processes, enrich cells and tissues with oxygen, tighten muscles, make them stronger and more resistant.Without them, after losing weight, the body becomes flabby, the skin sags, and stretch marks may appear.

Fat burns fastest during aerobic exercise.Don't be too eager.Your heart rate should be within 60-70% of the maximum allowable value, which is 220 minus your age.But the duration of the training is at least 20 minutes, only from this moment the fat starts to burn.

Bored of working out at the gym?Go outside!Roller skating, cycling, badminton, tennis, walking, hiking and trips are all fun and useful.And with a good mood, they burn even faster.Walking alone is boring - a dog will be a wonderful companion.You have to walk him several times a day, in any weather.No time to get fat here!

Habits

Healthy habits help you lose weight even faster.But first you have to say no to the harmful ones.It is a myth that everyone who quits smoking will surely gain weight!If you control your diet and exercise, the fat will not increase.But your health and skin condition will improve significantly.

The following healthy habits can help you get slimmer and fitter:

• Contrast shower.You can take it twice a day.It speeds up metabolism, improves blood circulation, increases skin turgor, relieves muscle tension and stress.But it should be finished with cold water in the morning and hot water in the evening.

• Massage.Anyone can afford to attend a multi-procedure massage course 2-3 times a year.Modeling massage can quickly reduce the volume of problem areas and get rid of cellulite.Honey accelerates weight loss and rejuvenates the body.Lymphatic drainage relieves swelling and helps cleanse toxins.
• Charger.Regardless of whether you work out today, train yourself to start your day with 15-20 minutes of exercise.It warms the body, invigorates and accelerates metabolic processes.The most useful exercises are squats, bends and jumping rope.After that, you can do some stretching to tighten the muscles.
• Healthy foods.You can't starve while losing weight.Make it a habit to carry a diet bar, an apple or a handful of dried fruit with you.They save you from hunger when you really want to eat, but at the same time, instead of empty calories, your body receives useful nutrients.
• Quality sleep.Lack of sleep is the main enemy of those who lose weight.But the body doesn't care when you go to bed.For deep and healthy sleep, you need to go to bed before 11-10 pm and get up at 7-8 am.Before doing this, don't forget to ventilate the room well!

It is equally important that they learn how to deal with stress properly.Many people gain weight because they start "eating" sweets or "washing them down" with alcohol.It is a good habit to relieve stress by exercising or walking.This will burn extra calories and improve your mood at the same time.

Disc model

The original "Lose Weight Properly" system, invented by Finnish nutritionists, works great and helps beginners lose weight without basic knowledge of dietetics and a healthy eating system.The secret is not to recklessly fill your plate with food, but to strictly adhere to certain principles:

• Mentally divide the entire volume into 4 parts.
• Fill two with fresh or cooked vegetables.

• The fourth part will be the circle.
• The remaining space is used to store meat or fish.

Up to three times a week, a small piece of bread may occupy the space intended for the side dish.True, with such a model, it is difficult for a person to force himself to lose weight - half a plate of salad does not look very convincing in the eyes of men.But there is a way to diversify this menu a little.

For example, if the "lose weight correctly" system is already well understood in your head, you can imagine the whole day from this perspective.In other words, in addition to four meals a day, vegetable dishes are on the table twice a day, and meat and porridge (or pasta) once.This rational approach allows you to lose 2-3 kilograms in a month at home without diets, which is a very good result.

Reviews and results

The opinions of those who lose weight confirm that no diet gives better results than following the principles of proper nutrition.The weight may not come off as quickly as you would like.But it won't come back if you continue to live a healthy and quality life.And in a month, it can become a useful habit, and you will no longer imagine how you can live without sports or eat half a cake at a time.

A significant added bonus.If we lose weight correctly, the body will blossom: the skin will become tight and flexible, the figure will be slim and toned, the nails will be strong, the hair will be shiny.A healthy lifestyle rejuvenates the body.And who doesn't want to look younger than their age?