How to lose weight quickly, dietary recommendations

How to lose weight quickly, up to 10 kg per month? How to lose weight in a marriage or a classmate meeting? How to lose weight, on a foreign journey? How to lose weight after vacation, for example maternity?

And before I always tried to break people. Because ofAt this weight loss, if something is done wrong, it turns out even worse than if nothing to do at all. And not the worst, if after a compartment you simply add 3-4 pounds to the initial weight. It will be worse if gastritis or peptic ulcer of the stomach develops from hunger.

But people continue to ask how to lose weight quickly and, without expecting advice from the doctor, addressed amateur advice. And went - from tomorrow we eat nothing flour, nothing thick, sweet. Sausage and dumplings can not be, mayonnaise is impossible, after 6 pm you can't eat! And a training or running bike so that it was shortness of breath and sweat. . .

But our body just doesn't want to spend fat. Only with great need. If the actions we impose it significantly exceeds the purpose we see, then it will never spend shares. It will organize a tantrum, light up an unbearable hunger, make our existence unbearable, reduce energy consumption, and make all our efforts not to fall in love, fall into depression and provoke a division. And further with fear, we will register with pain in food for a long time, just talking, often there are many. Despite the backdrop of reduced energy consumption, this will inevitably cause weight gain. Our self -esteem will decrease. We will consider ourselves limp, with no appropriate losers. And so on

Therefore, from the beginning, everything must be done properly to lose weight.

To begin with, we will determine the concept - what does it mean to lose weight quickly?

It is necessary to help a person lose weight quickly in a short time, in 2-4 weeks to lose weight of about 4-6 pounds. It is assumed that a person has an important need for him to lose weight from a specific period to a specific event. There are many great opportunities for events. From the New Year's Eve to the wedding, your friend or better friend, foreign tourist trips, classmates meetings, employment, role samples, etc. In other words, the purpose of weight loss is specific nowhere else. We know why we should lose weight, how much and at what time. It remains only to detect how to lose weight.

How to lose weight quickly? How true is it?

For my practice, I collected many observations when people in a month lost 5-6 and even 8 pounds. And they felt quite comfortable at the same time. This text, by the way, is in many ways the result is a generalization of my patients' experience.

But friends, neither ten nor fifteen pounds can be dumped within two weeks. And you don't have to try. The tips set out below are only appropriate for you if you adjust the task and determine the real goal for yourself.

Our quick weight loss strategy

To lose weight, we need to encourage our body to pass our fat. And you know, there are a number of situations when he spends reservations with great pleasure. For example, in the morning I want to eat much less than in the evening. This is because in the first half of the day our body, because of Biorhythm, was oriented to reserves, and in the evening, on the contrary, to replenish the reserves. In the spring it is losing weight much better than in the fall. Women in the first phase of the cycle lose weight easier than in the second. The reason is the same - seasonal and monthly biorhythms.

Fat energy is served by medium intensity loads such as Wellness Walking. While by intense jogging, our body mainly consumes a carbohydrate supply by the way, very modest, which can only be supplemented by food. Therefore, against the backdrop of medium intensity loads, we often see a decrease in appetite, while after intense loads, appetite, as a rule, increases.

The energy extracted from the fat is also supported by our muscle tone. We can say that the higher our tone, the better the fat is burned. An increase in tone is characteristic if we are busy with an interesting thing, we have a good mood if we do something that approaches us with our intended purpose. All of these situations are characterized by a decrease in appetite. Everything is correct, there is no particular need for food if our body extracts energy from fat. Many women mark a decrease in appetite against the backdrop of love and friendship.

And if your weight loss target is really important to you, it will definitely cause an increase in tone, exceed the exchanging fat consumption and will make respect easier with the desired diet. A very simple way to lose weight and maintain an adult tone is to cure foot and tonic exercises.

The second very important strategic moment when you lose weight (in importance, perhaps the first), this is an interest in his body, taking care of him. Change accents. If every time you forced your body to lose weight, you are subject to violence, now you just have to help your body lose extra pounds. The body no less than ours wants to be thin healthy and attractive. But he does not intend to suffer much. When losing weight, the body should feel good. And here our observation will come useful. If we feel comfortable, a strong strength, a good mood, we feel ease if our appetite is easily controlled and satisfied with a small amount of food, then we do everything properly. If we feel the breakdown of strength, weakness and hunger, which will become unbearable, then we went back on the stick and switched from cooperation with the body to violence.

And another important strategic moment. Most weight loss techniques as the main effect suggests a diet. With our approach, food will be more likely a supporting factor. The body cannot get everything necessary for his life. We need more protein, a comfortable amount of carbohydrates (the brain is eaten mainly glucose), vitamins, minerals and trace elements. You can only get all this out of food.

So the body consumes fat, extracts fat from fat, and we give it so much so much food so that it does not feel a lack of protein, vitamins and other things. Because if there is a shortage, we will immediately feel embarrassed. And if our body is unable to overcome this deficit, then it is most likely to stop consuming fat and require food.

Our weight loss tactics

Our main tactical technique is a combined triune approach. Speaking relatively, the impacts that help to lose weight within a week apply either in the field of psychology and attitudes, or in motor activity, or in food. We use all these impacts together. Because with combined use, these impacts improve and support each other. Walking reduces appetite. Easy food to come helps good sleep. A complete sleep contributes to a good mood and adult tone. With a good positive mood, appetite is controlled much better than with a bad one. We need less food as a sedative. And so on.

Thought is material

If we look at the intention of losing weight quickly and going to it, our body fills us with energy, which is taken from reserves. In fact, he formed these reserves, set aside this energy, believing that one day we will be really useful. Vision of the purpose of losing weight in a week of a person's tones increases adrenaline and norepinephrine activity. And these hormones directly cause fat disruption and the release of energy from blood reserves.

We really need to lose weight quickly within a week. We just have to lose weight in two weeks and weigh three to four pounds less. We are fully aware of this. We also know that if you do everything properly, our goal is quite accessible. We clearly see our intention to lose weight quickly and clearly see the way we will move. We are in a state of creative rise. And all that is required of us is to support the situation.

And there are some tricks for that:

Return your thoughts to your goal as often as possible to lose 2-3 kg. Imagine as clearly as possible all the advantages you will get. The clearer you see yourself, the more important your goal for you, the more actively all the fat extraction systems from a warehouse. And accordingly, faster and more comfortable you lose weight.

Visualization memorials help help to remember the goal. It can be elegant dress, which is now not enough for you, but when you lose 20 kg, it will be straight. Let this outfit hang in a prominent place. There may be a photo where you are thinner and younger. After a couple of weeks, you can approach this image. It also helps to keep a journal where you write your feelings.

It will be much easier for you to lose weight if you are on vacation and do not have many other things and concerns.

Motor activity for weight loss

Here too, you need to move accents. We need not so much training for direct fat consumption as for muscle transfer to an active state, in a state of adult tone. And in this state, already, in general, with motor rest, the muscles will spend more fat.

Therefore, if you are not a marathon, if yesterday or the day before yesterday you did not run for half an hour - one hour a day, forget to run in general. It definitely does not suit us. For us, when we lose weight, the best is toning exercises, healthy walking along the road, in the park or in the routine. Or similar types of loads - swimming, ski and bicycle walks, exercise on a bike.

The most important situation is that your tone after training should be higher than before. The load must enliven you, not the tire. It should not have any discomfort.

Optimal optimal if you turn on two drills per day for this period that last 25-60 minutes. The load intensity will help to choose three simple tests:

During the load, you must have enough breath to support a simple conversation After about 20 minutes from the start of the load, you should feel enough so that if you have to proceed with this pace for another hour The pulse at the load height should not be more than 100-110 beats per minute. Breathing should be no more than 18-20 per minute.

Food now

See what results. With the help of a feeling of involvement (we just need to weigh 4 kg less in two weeks! ), Using a special way of selected tonic loads, as far as they can, stimulated fat consumption, passed the body to food in reserves. And now, in the most natural way, the need for food is lowered. Our appetite is lowered. We feel it. We want to eat less, eat faster, better control ourselves during meals, we need less good.

In the diet for rapid weight loss we will use one of the three programs:

Program for rapid weight loss - "intuitive"

No one except you know how much energy to get in the form of food. Everything will depend on how much energy you can get out of fat. And that, in turn, will depend on how much you are involved in the process, how much you need to lose weight, what is your tone and what is your motor activity. You can determine your need for food by feeling it. And what would work for you, use the following tips:

We try to eat as little fats and sugars as possible. It is proven that if complex proteins and carbohydrates predominate in the food, we get the maximum possible effect of satiety with a minimum of calories. If you do not believe, here is a simple example for you. A slice of bread cut and half a low retail curd is about 150 calories, that is, as much as in a tablespoon of vegetable oil (100% vegetable fat). Compare the satisfaction of these products. At the same time, we refrain from prohibitions. Treatments of fat and sweet, if necessary, eat in small quantities after the main food when we are already complete. We try to eat as little as Sh. B. A. allows us a feeling of comfort, and in no case do we make a more difficult diet. It is desirable that would have at least 4-5 meals a day. Don't be afraid to light light snacks. For example, the same part of a cut clutch, low retail curd, unsaturated tea or milk coffee. Or protein omelets of two egg proteins, a bunch of bran, tea. We adjust the attention in food, try to try each part, catch all the delicate taste tastes. This will allow us to eat slowly and eat smaller amounts of food. We keep a food diary. This disciplines and allows you to identify important models for us. We present all the limitations very carefully and gradually. In the first two days, it is best to limit efforts to observe a low low food with a possible limitation of sugars. And only from the third or fourth day to limit the consumption of complex carbohydrates. The easiest way to reduce evening food consumption is not to scare yourself with different verses like "not after 6 pm", but allow another meal after a light dinner. A glass of kefir with a pair of spoonful of mues, or a piece of low meat with bread and vegetables, is suitable.

Evening appetite helps to reduce a walk, massage or a bath. That is, all that reduces excess stress, anxiety, soothes and harmonizes our psycho-emotional sphere.

It is very convenient to observe an intuitive program if you can eat food at home you have cooked at home and have taken it with you. Or if you have taken a break and 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 suitable for you: