You have already tried all possible methods.weight loss, but the result has not moved from the dead point? We are in a hurry to please you - there is a way out! This is an effective and, at the same time, fast way to lose weight, based on the integration of all the latest and most relevant research in the field of dietetics. Its highlight is the complexity of the impact. Excess weight is a very unpleasant phenomenon (which you probably know without us). And you need to fight it at all levels of human existence: physical, physiological, psychological, social and spiritual. How to do this? We will definitely tell you in this article about five keys to achieving a beautiful and slim figure. If you have any chronic diseases, then before using our weight loss method, you should consult with your doctor, because all our recommendations are designed for healthy people.
Healthy Eating
For many women, changes in diet,associated with the desire to get rid of excess weight - this is practically a death sentence. The word "diet" has long become a swear word, and does not cause any other associations than a fit of anger and irritation. And here everything depends on how you treat changes in food consumption. If you are not in a hurry to lose extra pounds, then the nutrition system can be quite pleasant and gentle. Well, and if you need to lose a few pounds in a week - then I'm sorry, you can't do without strict restrictions! The main secret of losing weight is a calorie deficit. And no matter what pseudo-nutritionists say, this fact remains a fact: if you want to lose weight, you need to create an energy deficit in your diet. It is most effective if it is based on two things: changes in nutrition and physical activity. The calorie requirement of an adult woman is from two to two and a half thousand kilocalories per day, depending on the activity level. One kilogram of fat contains nine thousand kilocalories. So calculate what the deficit should be so that you lose weight at the desired speed. Include in your daily diet foods that speed up metabolism. These include, in particular, cinnamon and hot red pepper. Half a teaspoon of cinnamon per day can significantly speed up your metabolism, and pepper contains a large amount of vitamin C, which helps convert fat into energy, and capsaicin, which speeds up metabolism. Eat more tomatoes: tomatoes suppress the production of the hormone ghrelin in the body, which, in turn, dulls hunger pangs. Remember that nutrition should not only be low-calorie, but also correct, otherwise health problems will not take long to appear. Your diet should have a balance of proteins, carbohydrates and fats somewhere in the ratio of thirty percent to fifty and twenty, respectively. Just take fats and carbohydrates from olive oil and cereals, not from hamburgers and chocolate bars. And a few more little "food" tricks:
- Always eat breakfast. Anyone who ignores the morning meal of food, with a vengeance he makes up for the day, consuming a hundred kilocalories more.
- Five minutes before eating, eat one or two apples. This will allow you to reduce the number of kilocalories by one hundred and eighty-seven units.
- Dress salads with a little olive oil. Containing in it "good" fatty acids will not help to overeat.
- Take for yourself the rule is only that food that grew, swam or go. The processed foods contain harmful trans fats and various artificial sweeteners.
- All that can be cut into slices, cut! Because of this, you are twenty-seven percent slower and, besides, twenty percent less will eat.
- From time to time, add soy sauce. It is proved that soy proteins, when interacting with receptors in the brain, give a signal of satiety.
- Do not forget to include in your diet spinach, which accelerates the process of burning fat. After all, spinach contains twice as much fiber as in any other greenery.
- Avoid any energy drinks, which, when consumed, release energy too quickly: because of this, you can quickly gain weight.
- The intervals between meals during the day should not exceed three hours. Such gaps guarantee a stable metabolic rate.
- Eat always at the table. Having a snack on the run, you can eat a third more.
Physical activity
Physical activity is an integral partan element of life of a slim and well-groomed woman. Did you immediately imagine grueling workouts in the gym? In fact, everything is not so scary, because physical activity can be different, including fun, pleasant, and not burdensome. Training in the morning allows you to burn fat faster than training at any other time. And they are also a wonderful boost of vivacity, strength and good mood. But if you do not have the opportunity or desire to exercise in the morning, then you can do it at any time of the day - the effect will definitely be! And remember the "golden rule of a slimming woman": running is the best cure for fat on the sides. Oddly enough, laughter is an excellent option for physical exercise. Laugh more! Ten to fifteen minutes of laughter daily increases energy expenditure by as much as two hundred and eighty kilocalories. And it is also one of the easiest and most enjoyable types of fitness, which helps to strengthen the abdominal muscles. Have sex more often. In addition to the fact that your body will produce a hormone that increases metabolism, you will also burn one hundred and fifty kilocalories every twenty minutes. We are not even talking about how much pleasure is guaranteed to you in the process of "losing weight". You can have sex for a very long time - it's a great distraction from thoughts of hunger!
Psychological barrier
If you decide to lose weight, then without usingYou can’t do without special psychological techniques. The first thing you should start with is setting goals. Think about why you want to lose weight? For health, beauty, or maybe to please someone? Having outlined the range of your goals, try to formulate them as specifically as possible. An example of a well-formulated goal is not “I want to lose weight to please men” and not even “I want to lose weight to please my husband”, but “I want to lose weight to please Vasya”. Using a food diary is another very successful and effective example of a psychological technique. All that is required of you is to start a notebook with columns for time, type of food, number of calories, reason for eating it (for example, an attack of appetite or boredom) and emotions after. Next, you should write down absolutely everything you eat in this notebook - even three nuts and an apple slice. Keeping a food diary. Firstly, it helps you become aware of your bad habits, and secondly, it plays a deterrent role: the need to record everything, as a rule, keeps you from unnecessary snacks. You yourself will not notice how, having gotten rid of these bad habits, you and your waist will quickly return to normal. When you set a goal for yourself and began to record everything you eat, it will also be useful to come up with your own system of penalties and rewards for achieving intermediate goals. For example, you want to lose ten kilograms in six months. This means a loss of one and a half to two kilograms per month, which you should note. If such an intermediate goal is achieved - reward yourself with something, for example, go to a spa or buy a new scarf. If not - penalize yourself with something like an extra run. You can make the penalties and rewards more frequent - this helps maintain motivation.
Lifestyle
Lifestyle changes - another onean essential element of fast and effective weight loss. Do not eat in front of the TV: when distracted by TV programs, a person usually eats more than necessary. You throw food into yourself (and often it is not a salad, but all sorts of harmful "snacks") automatically, as a result of which it is eaten much more than necessary (and is it necessary at all?). Many people tend to "eat away" difficult moments in their lives. Are you one of them? Stop doing this immediately! A bun or a chocolate bar will not reduce the level of stress in your life and will not relieve suffering - they only provide temporary relief. To get rid of this, you need to analyze your own food diary and learn to relax without using "food doping". In Russian culture, it is customary to combine food and communication. Because of this, they merge in our minds, and we often get a huge portion of extra calories. Why? All to satisfy your own need for communication. Are you embarrassed to refuse a piece of pie at a party, and do you only meet your friend at a restaurant? It's time to break this stereotype! Invite your friend for a walk and persistently refuse the offer of seconds at a party. And your figure will thank you!
Secret receivers
There is one more key to quicklyLosing weight is the use of special unobtrusive techniques. Listen to relaxing music while eating - this way you will chew more slowly, and, accordingly, eat less. You will not have to wait long for satiety, and you will associate eating with something good. Monitor your breathing during the day: it should be deep. Start by monitoring it for at least two minutes, paying special attention to the movement of the diaphragm. This will help reduce the feeling of hunger, normalize your well-being and improve your overall appearance. Measured and deep breathing changes the rhythm of life from constant haste to a more thoughtful existence. The use of Eastern medicine, in particular acupuncture, can also work wonders: one session per week helps to additionally lose about five kilograms within three months. Agree, this is quite an impressive figure that will not cost you any additional titanic efforts. And the most pleasant thing in the process of losing weight is the use of massage. Yes, yes, the right massage can speed up your metabolism, relax your body and soul, and tighten some particularly flabby areas of the body. Set aside time for just a couple of massage sessions a week (only it should be performed by a qualified specialist) - and the result will amaze you! That's it. You will say: "What kind of method is this? It's a whole weight loss system!" - and you will be right. But only by using such a high-quality and proven system, you can really achieve good and long-term results quickly enough. Diets that promise you to lose ten kilograms in a week by using secret ingredients are "scams" and simply harmful to health. In these cases, the weight will definitely return - and you don't want that, do you? We recommend reading:
