Excess weight in everyday life worries, but somehow secondary. But before the holidays, this circumstance becomes a problem, which must be solved in any way, regardless of the time available. If you want to gain harmony without prejudice to mood and health - get acquainted with the original method.
You will learn how to lose weight for the New Year or another celebration without hunger, exhausting workouts, troubles in the form of sagging skin and depression.
The system is simple, it allows you to lose weight in a short time, actually in 10 days, and, which is especially important, in case of hormonal disorders in the body.
Most importantly, having learned useful skills and habits, you will be able to maintain optimal shape until you yourself want to move to another weight category. So, we are losing weight correctly.
Diet banned
Inside our body, work is constantly in full swing, which does not stop either at rest or during sleep, and is called metabolism or metabolism. There is no need to disassemble a complex process in detail. We are interested in one aspect - basic metabolism, that is, an indicator of energy required to maintain basic vital functions.
Energy comes from food. An accelerated metabolism allows you to eat a lot and lose weight, a slow one - on the contrary. Its level depends on:
- floor;
- age;
- the ratio of adipose and muscle tissue;
- nutrition.
That is, not in all, but in most cases, we ourselves can influence the metabolic rate.
The female body was created by nature for procreation. He by all means preserves fat reserves, which help to bear, give birth and feed a child in an extreme situation. Diet is a danger signal. The basal metabolism slows down and puts the body into economy mode.
If dietary restrictions are practiced frequently, cells memorize information and begin to accumulate fat even with a minimal cut in the diet. Is the situation familiar when, during the next diet, you manage to lose a little weight, then the weight stands still, and at the slightest violation or exit from the diet, it quickly returns with an increase? So you are trapped.
The diet is fraught not only with this, but also with constant fatigue, irritability, headaches, deterioration of the condition of hair, nails, skin, teeth. You can avoid troubles and celebrate the New Year 2022 in perfect shape if you accelerate your basic metabolism.
How to do it? A simple monthly plan will help. Perhaps the weight will go away faster or slower. It all depends on personal characteristics, but the result will be positive in any case.
Detailed instructions: how to lose weight for the New Year without titanic efforts
Do not set yourself specific goals, for example, to become slim in 2 weeks or lose 5 kg in a month, just start taking action. The program is not intended to reduce weight in the shortest possible period of time, although it is possible. You are invited to take control of four vital functions. It:
- food;
- drink;
- breath;
- sleep.
You are young and absolutely healthy - you can master the program comprehensively. If the soul feels young, and the information in the passport and medical record reminds of the opposite, do not force events. Introduce one good habit 5-7 days in advance, then add the next. You will also need physical activity, connect it immediately, but without fanaticism.
Diet
Losing weight with hunger will not work. First, it significantly impairs the quality of life; secondly, sooner or later it returns to the previous way of nutrition, the result of which is deposited on your figure. Don't blame hormones, they can be tamed.In most cases, overeating and, oddly enough, fasting are the main causes of excess weight.
If the body does not receive enough fats, proteins, carbohydrates, its internal motor starts to work at low power and store everything for future use, the surplus also accumulates in the depot. The uneven intake of nutrients causes a sharp increase in the concentration in the blood of ghrelin - the hormone of hunger, which causes bouts of overeating.
The daily diet should be divided into 4-5 meals, 3 - main, 1-2 - auxiliary or snacks. You can't skip breakfast. The first meal is an impetus to speed up the metabolism. Having not received a portion of fuel after a night's sleep, cells begin to build up reserves. Dinner is no less important. It keeps the ghrelin level at an optimal level.
How to eat to lose weight?
Breakfast should be in half an hour after waking up. Dinner - 2.5 or 3 hours before bedtime. The well-known recommendation not to eat after 6 pm helps not to lose weight, but to slow down your metabolism and bring yourself to hungry nightmares or nocturnal hunger. It is suitable for those who go to bed during childhood. For the rest, this is a violation of the regularity of food.
Protein should be present in every meal, even a snack. Any:
- animal;
- lactic;
- vegetable;
- soy (the same vegetable).
This is necessary to neutralize the action of insulin. The high content of a vital, but insidious hormone, and it happens after meals, contributes to weight gain. Protein, by binding insulin molecules, switches the body into lipolysis - fat burning. Remember, eating without protein is not considered a meal, in fact it is ballast.
Why exactly protein? It's all about the glycemic index possessed by foods containing carbohydrates. This indicator is no less important than calorie content. Foods with a high glycemic index lead to fast satiety, followed by persistent hunger after a short time; with low - saturation is slow, but long.
In the first case, there is a jump in insulin - a sharp surge and a subsequent drop. In the second, insulin is at a stable level. This hormone loves to store everything for future use and skillfully controls hunger. Your job is to keep your insulin levels normal.
In protein foods, the glycemic index is close to zero. A balanced menu should contain fats and carbohydrates. But the presence of protein will significantly reduce the glycemic index of any dish, and in conjunction with fractional meals will prevent insulin from rising.
Fat is essential for normal functioning and is appropriate for a balanced diet. True, the amount will have to be limited to 15-20 g per day. The second point is that fat and foods with its high content should not be consumed for breakfast and dinner.
In the morning, there is not enough galanin in the body, a neuropeptide responsible for the breakdown of fatty acids. And in the evening, the "main enemy of the figure" does not have time to be processed, since carbohydrates are absorbed first of all, and is safely sent to storage.
Carbohydrates can be consumed only after proteins, never before or as a separate meal. Snacks on buns and teas with cakes instead of lunch will have to be abandoned. Highly digestible carbohydrates will dramatically increase insulin levels. An equally rapid decline occurs in 40-60 minutes and causes a painful feeling of hunger.
Sweet cravings
You can still figure out how to lose weight before the New Year, it is much more difficult to maintain weight during the Christmas holidays with their abundance of candy and cakes. And sometimes even without holidays, the craving for sweets is simply irresistible. It is possible and necessary to deal with this.
Those with a sweet tooth in chocolates and sweets do not really like the taste, but the aftertaste in the form of a state of joy and light euphoria. Serotonin, the hormone of happiness, contributes to this. Think about what else triggers this reaction and make up for the lack of joy in a new way.Hobbies, walks, socializing with friends and family - everything will do, except high-calorie food.
If you really can't do without sweets, eat sugary foods that do not contain fats. These are such sweets as:
- marshmallow;
- paste;
- jam, jam;
- dried fruits (dried apricots, banana, blackberries, etc.);
- fresh fruits,
- honey.
TOP 5 unwanted products
Not all foods are equally healthy, some will have to be discarded or reduced to a minimum. You will not lose weight in either 2 weeks or 2 months if the diet contains constantly and in large quantities:
- lard, fatty meat, sausages;
- high fat dairy products, cheese, ice cream;
- chocolate in any form;
- butter, margarine, baked goods;
- vegetable oil.
Especially dangerous are trans fats, which are found in margarine and most confectionery. Losing the excess weight gained from store-bought buns and cookies can be tricky. It is the trans fats that are deposited on the thighs in the form of an unpleasant "orange peel".
Vegetable oil is useful, but it is pure fat. The same can be said about butter, lard, dairy products with a fat content of more than 5%. Boiled sausage is no more lean than smoked sausage. Ask how much cocoa butter is in the chocolate. But not everything is so sad.
The new way of eating allows these foods to be consumed. Just reduce the amount to a minimum, and if they are among the preferred, skip breakfast and dinner and, if possible, replace with similar ones. Favorite dishes must be on the menu. It is important to satisfy the psychological hunger, and then the physical one will recede.
Power table
| Breakfast | Dinner | Afternoon snack |
Dinner |
| Proteins + Carbohydrates (slow and / or fast).
Fat is not allowed. | Proteins + Carbohydrates (slow and / or fast) + Fats.
Everything is possible in reasonable quantities. | Protein + Slow carbohydrates (sometimes fast)
Fat and fast carbohydrates are not desirable. | Protein + Slow Carbs
Fast carbohydrates and fat are not allowed. |
|
Breakfast example | Lunch example | Snack example |
Dinner example |
| Oatmeal, cottage cheese, marshmallows. | Fish (fried river or red lightly salted), potatoes, dairy products, marshmallows. | Ryazhenka, a slice of black bread | Baked chicken breast, fresh vegetable salad without oil and sour cream |
| Cottage cheese with banana, bread with jam | Durum wheat spaghetti with stew, dairy product, marshmallows. | Low-fat dairy product, fresh fruit | Lean fish, fresh vegetables. |
| Buckwheat porridge with milk 1.5% fat, fruits | Low-fat stew of potatoes, meat and vegetables, marshmallows | Fermented baked milk, a handful of nuts and dried fruits | Canned corn or peas, lean poultry |
Sports: a panacea or a help?
Is it possible to lose weight before the New Year by playing sports and not limiting oneself in nutrition is a controversial issue. If the body is sufficiently trained and you have only slightly blossomed recently, then yes. Weight accumulated over the years by physical activity alone cannot be defeated. But doing fitness or another feasible sport can speed up the process of losing weight very well.
The success in the fight against body fat is 70% due to food and 30% to sports. The third part is not so little. In addition, physical education increases tone and mood, allows better absorption of protein, the main component of muscles, which gives the body a beautiful relief. This is important, especially before the New Year, when you have to show off a stunning outfit.
It is not at all necessary to spend money on subscriptions, equipment, uniforms, and personal time, which is always not enough, to visit the gym. A set of exercises that will help you lose weight can be done at home. It is better to do it regularly. Find a suitable video or program on the Internet and start action, starting from 5-10 minutes.
Gradually increase the time, up to 30-40 minutes and divide it in half - morning-evening. Choose from dynamic, static, or cardio based on your health and fitness level.Note that fat breaks down into carbon dioxide and water. You must sweat and breathe quickly. In this case, exercise helps you lose weight.
Drink, breathe, sleep
So, we have disassembled the basics of competent nutrition that helps to lose weight without hunger, on the shelves. Used to use other systems - forget about them. After all, excess weight has remained your reliable companion.
If you do everything that you have learned in strict sequence, you can lose 10 kg in two months. Don't have that much time? Take control of the need for drinking, breathing, sleep and lose weight by the New Year quickly, in 2 weeks.
Water
We are 70% liquid. Dehydration threatens the appearance of chronic diseases of internal organs, skin problems and even death, and, moreover, in a fairly short time. The body naturally loses about 3 liters of fluid every day. The stock needs to be replenished.
Many people are unaware that swelling, an unhealthy complexion, headaches, weakness, and lethargy are secret signs of dehydration. The body, receiving less fluid, begins to store it for future use. The cells are filled with stagnant water, the rate of metabolic processes decreases, and this is all the fat needs. To lose weight you need to drink.
How much to drink depends on the weight: up to 50 kg - 2 liters, about 55 kg - 2.5 liters, over 60 kg - 3 liters of clean still water. Tea, coffee, juice, milk do not count - they are food. Get used to drinking gradually.
A glass of water in the morning, half an hour before and 1.5-2 hours after a meal, before bed is not at all difficult. Over time, the morning and evening intake can be increased to two glasses. And then you will rejoice at the new habit and wonder how you did without it before.
Breath
Oxygen is needed for fat oxidation and its subsequent processing. It is clear that he comes in the process of breathing. But this vital need is fulfilled by people in different ways. There is shallow breathing - chest, and deep or diaphragmatic.
It is quite easy to check which type prevails in you. Place one palm on your chest and the other on your solar plexus. If the chest rises when inhaling, this is shallow breathing, the upper abdomen is deep, that is, correct.
Start practicing diaphragmatic breathing gradually, with 5 cycles in the morning. Make sure that when inhaling, the stomach protrudes slightly, while exhaling, it retracts. After reaching 20 cycles, connect the exercise in the evening. Exercising twice a day will develop a habit.
You need to breathe through your nose. It is natural and brings the body 70% oxygen. When breathing through the mouth, the lungs are filled only by 30%. You can exhale through your mouth, but inhale air only through your nose.
Sleep
Adequate rest is essential and vital. Sleeping well for 6-8 hours will help your body get full turbo. A tired body instinctively seeks to slow down all processes and save the maximum amount of energy, that is, put aside what is possible in reserve. In addition, proper rest means a healthy complexion and activity during the day.
Sleep and breathing can help in another important case. We are often under prolonged stress. We are not talking about extreme situations, but about constant anxiety caused by current problems and troubles.
The state seems familiar, but the body, taking care of its comfort, clearly reacts to it and produces cortisol - a hormone of tension and stress. At the same time, there is a chronic craving for food and the body goes into the stage of lipogenesis - accumulation. Your task is to transfer it to a state of lipolysis, that is, burning of reserves. Breathing and sleep help to achieve inner balance.
Planned and unforeseen disruptions
Eating and training disruptions are inevitable. Take it for granted and stop worrying. If the breakdown is one-off, just forget about it and continue to lose weight as planned. You just physically will not be able to gain more than 100 g of fat for an attack of gluttony, which in a global sense is a trifle.
It is much more important to know how to get out of the food binge. The essence of this state is the inability to stop absorbing in unlimited quantities everything that was the forbidden fruit. You need to leave gradually, again, leaving remorse alone.
Alternate large meals with proper meals. Let the body understand that it will receive the desired food, no one deprives it of pleasure, but also does not cancel its duties. Gradually, common sense will prevail and everything will return to normal.
A planned breakdown is a trip to visit, to a party, to a restaurant. There is no point in refusing, especially on New Year's, since a healthy eating system should ideally become a way of life. Just follow some simple rules:
- give up sauces, especially creamy;
- do not get carried away or completely ignore the bread;
- ask to serve salad dressing separately and use only half of it;
- start your meal last and end first;
- do not eat the entire serving, but a volume comparable to the size of a palm without fingers.
In everyday life, follow the same rule. Serving size is 1-1.5 palms.
In order not to abandon sports and breathing exercises one day, make some relaxation for yourself. Determine the normal load, minimum and maximum.
Medium is the baseline for normal mode. The minimum you must comply with anyway. Tired, sick, no time - these are not reasons for laziness, but excuses. There will be days when you want to make the most and move on.
Now you know how to lose weight for the New Year - simple, easy, without hunger and much effort. Just do not make sharp restrictions at the beginning of the path. Fats and carbohydrates are also necessary for the body, and especially for young and beautiful skin, as well as proteins, vitamins, microelements. For chronic diseases, it is better to consult a doctor. Successful weight loss and weight maintenance!
Checklist for monitoring your weight loss
| Simple daily rules | Check the box if you did it today |
| The first meal should be taken no later than 30 minutes after waking up. | |
| Drink water (calculated for you). | |
| Four to five meals a day. | |
| Protein in every meal. | |
| Do not eat 2.5-3 hours before bedtime. | |
| Always sweet only after a meal. | |
| Serving size - no more than 250 grams. | |
| Sleep for at least 8 hours. | |
| Sports (at least 15 minutes of any exercise) | |
| Breathing exercises. | |
| Compliance with the composition of foods in meals (nutrition table). |
Nutritionist Sofia Sergeevna Stepanova answers the questions for this article.
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