How to lose weight quickly, up to 10 kg per month? How to lose weight on a wedding or class meeting? How to lose weight, on a foreign journey? How to lose weight after vacation, for example motherhood?
And before I always tried to distract people. BecauseIn that loss of weight, if something is done wrong, it turns out worse than if there is no connection at all. Not the worst, if after decaying, just add 3-4 kilograms at home weight. It will be worse if gastritis or peptic stomach ulcers are developed from hunger.
But people still drink how to lose weight quickly and, without waiting for the doctor's advice, resort to amateur advice. And he went - from tomorrow we don't eat anything flour, nothing fat, sweet. Sausage and dumplings cannot be, mayonnaise is impossible, after 18 hours you can't eat! And practice a bike or run, so that would be a lack of breath and sweat. . .
But our body just doesn't want to spend fat. Only great needs. If the actions we impose on it significantly exceed the purpose we see, then they will never spend supplies. It will organize the tantrum, including unbearable hunger, alching our existence unbearable, reduce energy consumption and do all our efforts to do nothing, fall into depression and provokes a breakdown. Still with fear, we will be painful for a long time to record per food, just speaking, often there is a lot. Against the background of reduced energy consumption, this will inevitably cause weight gain. Our self-employment will be reduced. We will consider the funeral, there is no appropriate loser. And so on. . .
Therefore, from the very beginning, everything must be done properly to lose weight.
For starters, we'll define the concept - what does it mean to lose weight quickly?
It is necessary to help the person quickly lose weight in a short time, in 2-4 weeks to lose weight of about 4-6 kilograms. It is assumed that a person has a significant need to lose weight by a certain period, on a certain event. There are great opportunities for events. From New Year's entertainment to weddings, own or best friends, foreign tourist trips, graduation, employment meetings, role samples and so on. In other words, the goal of losing weight is specific elsewhere. We know why we need to lose weight as much as possible. It only remains to find out how to lose weight.
How to lose weight quickly? How real is it?
For my practice, I accumulated quite a lot of observations when the people of the month lost 5-6 and even 8 kilograms. And they felt pretty comfortable at the same time. This text, by the way, in many ways, is the result generalization of the experience of my patients.
But friends, nor ten, nor fifteen kilograms cannot be lowered in two weeks. And you shouldn't even try. Tips listed are suitable for you only if you customize the task and specify the right goal for yourself.
Our weight loss speed strategy
To lose weight, we must encourage your body to spend your own fat. And you know, there is a set of situations when spending reserves with great pleasure. For example, I want to eat much less in the morning than in the evening. This is because in the first half of the day our body, due to biorits, fishing-oriented in reserves, and in the evening, on the contrary, to complement reserves. In the spring, loses weight much better than in autumn. Women in the first phase of cycles lose weight easier than in seconds. The reason is the same - seasonal and monthly biorhythms.
Fat energy served to load medium intensity such as wellness walk. While with an intense run, our body generally consumes carbohydrate supply, very modest, which can only be charged than food. Therefore, on the background of the middle-intensity cargo, we often notice the decrease in appetite, while after intense cargo, appetite, as a rule, increases.
Energy pulled out of fat also supports our muscle tone. We can say that our biggest tone is better, better fat worse. An increase in tons is characteristic if we are busy with interesting things, we are well delivered if we do something that is closer to our planned goal. All these situations are characterized by a drop in appetite. Everything is true, there is no special food needs if our body draws energy out of fat. Many women record a reduction in appetite against the background of love and courtship.
And if your weight loss goal is really significant for you, it will definitely cause a ton of tons, switch the exchange for overcoming fat consumption and will facilitate the desired diet. A very simple way to lose weight and maintenance of increased tone, cure walking exercises and a toe.
Another very important strategic moment when losing weight (importance, maybe even first), this is the interest in his body, caring for that. Change accents. If you have made your body every time you lose weight, it is subject to violence, now you just have to help your body lose extra pounds. Body no less than our wishes to be healthy slender and attractive. But he doesn't intend to suffer too much. During our weight loss, the body should feel good. And here's our observation will be fine. If we feel comfortable, surge for the strength, good mood, we feel easier if our appetite is easily controlled and satisfies a small amount of food, and then make everything okay. If we feel the failure of strength, weaknesses and hunger, which will soon become unbearable, and then we switched to the stick again and crossed the collaboration with the body in violence.
And another important strategic moment. Most weight techniques as the main effect suggests a diet. With our approach, food will be more likely to support the factor. The body can't get everything you need for your life. We need more protein, some comfortable amount of carbohydrates (brains are mostly eaten glucose), vitamins, minerals and trace elements. You can take it all out of food.
Thus, the body consumes fat, extracts energy from fat and we give it exactly so much food so that it does not feel the lack of protein, vitamins and other things. Because if there is a drawback, we will immediately feel discomfort. And if our body cannot overcome this deficit, then most likely will stop fat consumption and ask for food.
Our tactics of losing weight
Our main tactical technique is combined triune access. Relatively viewed, impacts that help in weight loss in the week, apply or on the field of psychology and attitudes or on motor activity or for nutrition. We use all these influences together. Because with combined use, these influences improve and support each other. Walks reduce appetite. An unfortunate light food helps good sleep. The full dream contributes to good mood and increased tone. With a good positive mood, appetite is controlled much better than with bad. We need less food as a sedative. And so on.
Think is the material
If we see the goal of rapid lesting and departure, our body fills us with energy, which is taken from reserves. He actually formed these reserves, separated this energy, believing that one day we would be really useful. The vision of aim for weight loss in a week tons of people, increases the activity of adrenaline and norepinephrine. And these hormones directly cause fat breakup and release energy from the reserve into blood.
We really need to lose weight quickly in the week. We just need to lose weight in two weeks and weigh three to four pounds less. We are completely aware of that. We also know that if you are doing all right, our goal is completely achievable. We clearly see our goal to quickly lose weight and clearly look at the route along which we will move. We are in a state of creative ascent. And everything that is needed to support us.
And for that, there are a few tricks:
Return your thoughts to your goal as often as possible to lose 2-3 kg. Imagine as clearly as possible as possible all the benefits you will receive. The more clearly you see, the more relevant your goal for you, are more active all the fat extraction systems from the warehouse. And accordingly, faster and more comfortably losing weight.
Visualization memories help to help remember naked. It can be elegant clothes, which is not enough for you now, but when you lose 20 kg, it will only be. Let these clothes hang in a prominent place. There may be a photo where you are slender and younger. After a few weeks, you can get closer to this picture. It also helps keep the diary in which you write your feelings.
It will be much easier to lose weight if you are on vacation and you have not many other things and worries.
Motor activity for weight loss
Here, too, you have to switch accents. We need training not so much for direct fat consumption as to transfer muscles to an active state, in a state of increased tone. And in this state, but, generally, with a motor, the muscles will spend more fat.
Therefore, if you are not a marathon, if yesterday or day before yesterday you haven't made a duration of half an hour - an hour, forget about running generally. It definitely doesn't suit us. For us, when losing weight, they are best toning exercises, healthy walking on the street, in the park or running. Or similar types of loads - swimming, skis and cycling walks, exercises on exercise bicycle.
The most important condition is that your tone after training should be higher than before. The load would take you, not a tire. She shouldn't wear discomfort.
It is optimal if you include two trainings for this period per day for 25-60 minutes. The intensity of the load will help select three simple tests:
- You should have enough breath during cargo to support a simple conversation
- After about 20 minutes from the beginning of the cargo, you should feel enough enough so that if you need to continue at this pace for another hour
- The pulse on the height of the load should not be greater than 100-110 beats per minute. Breathing should not be more than 18-20 per minute.
Now food
See what turns out. With the help of a feeling of inclusion (we just have to strive for 4 kg less in two weeks! ), Using a special way of selected tonic loads, as far as they could, encourage the body to feed the reserves. And now, in the most natural way, the need for food has decreased. Our appetite decreased. We feel him. We want to eat less, eat faster, we better control yourself during meals, we need less goodness.
We will use one of the three programs in a high-speed loss:
Pound Loss Program - "Intuitive"
No one but knows how much energy you need to receive in the form of food. Everything will depend on how much energy can you single out of fat. And that will, in turn, will depend on how involved in the process, how much you need to lose weight, which is your tone and what is your motor activity. You can determine your need for food by feeling it. And what would you work, use the following tips:
- We try to eat as small as possible fat and sugar. It has been proven that if proteins and complex carbohydrates prevail in food, we get the maximum possible effect of satiety with minimum calories. If you don't believe here is a simple example for you. Slice of cut bread and half a package with low cottages, there are about 150 calories, ie as much as in a single teaspoon of vegetable oil (100% vegetable fat). Compare the satisfaction of these products. We refrain from ban at the same time. Fat and sweet treats, if necessary, eat in small amounts after the main food, when we are already charging.
- We try to eat as little as it allows us to feel comfort and in no case we do a diet harder.
- It is desirable to be at least 4-5 meals a day. Don't be afraid to include light snacks. For example, the same slice of cut bun, low -fat cottage, unsweetened tea or coffee with milk. Or a protein altitude of two egg proteins, a bouting barrel, tea.
- We fix your attention to food, try to try each piece, catch all the subtle taste of the product. This will allow us to eat slowly and eat smaller amounts of food.
- We keep food log. These disciplines and allows you to identify important forms for us.
- We introduce all restrictions very carefully and gradually. In the first few days, it is better to limit efforts to watch simply a low-effect diet with a feasible sugar restriction. And only from the third or fourth day to limit consumption of complex carbohydrates.
- The easiest way to reduce food consumption in the evening must not be scared with various verses like "not after 6pm", but to leave another meal after a mild dinner. The cup kefir with a pair of tablespoons muesli or a piece of low meat with bread and vegetables, is suitable.
Appetite in the evening helps to reduce walks, massages or baths. That is, everything that reduces excessive stress, anxiety, soothes and harmonizes our psycho-emotional sphere.
It is very convenient to observe the intuitive program, if you can eat food at work you cooked at home and took with you. Or if you took your vacation and don't go to work. If you work in an office and the maximum you can afford in the workplace, these are drinks, then you will be more appropriate: