Lose weight correctly

Many people who are trying to lose weight are familiar with the infamous "yo-yo effect", where in a very short period of time, the kilograms you finally lost are regained?Nutritionists have long been interested in this phenomenon and found that it occurs when weight loss disrupts the normal course of life processes in the body.When we lose weight correctly, this kind of thing won't happen and fat will say goodbye to us forever.But how to do this?

where to start

First, you should see an endocrinologist before looking for the right and most effective way to lose weight, especially if you are overweight or have been unable to lose weight for a long time.If the problem is a hormonal imbalance, all attempts may fail.Then you must first undergo a course of treatment and then lose weight under the supervision of a doctor.

Tips on how to properly start losing weight to eliminate fat can be found everywhere these days.Most of them are on the Internet.Every self-respecting women's magazine publishes recipes for quick weight loss dishes.If you wish, you can sign up for training and they will help you mentally adjust to your weight loss plan.

But in such a wealth of information, it’s easy to get lost.Especially when it comes to nutritional advice.For example, one magazine recommends a protein diet for weight loss, while another authoritative publication describes how harmful protein diets can be.For someone who doesn’t even know the basics of healthy eating, after reading all this material, it’s completely unclear how to lose weight properly and where to start so that the weight gain doesn’t happen again.

Of course, it’s best to see a nutritionist who can work out your ideal eating habits.But such consultants are only available in big cities.

Who can explain to women living in inland areas who want to be slim and beautiful how to lose weight correctly?All that's left is learning how to make it yourself at home.In fact, this is not as difficult as it seems at first glance.

the right solution

In order to lose weight relatively quickly at home, without depleting the body with hunger strikes or strict dieting, it is necessary to comprehensively address this problem.A beautiful body depends on three pillars: proper nutrition, physical activity and healthy habits.If at least one of these components is missing, the pounds will be very reluctant to come off, and you'll soon give up on the idea of losing weight.

So, for starters, you should forget about the word "fast," put away the magazines promoting strict diets, and aim for everything to be as comfortable as possible for your body.

Yes, when we lose weight correctly, there are no stomachaches, no brutal hunger, and no nervous stress!Awesome, right?But it is indeed possible.The following are the most popular suggestions from nutritionists, telling us how to properly arrange our diet and daily life to lose weight correctly without giving any chance of fat recurrence.

Nutrition

Beginners have the most questions about certain diets.Remember, buckwheat, kefir, or any other (even the healthiest!) products will not correct weight loss!

The diet should be varied and the weekly menu should include all important products.Only in this way can the body continue to function optimally and not experience the stress that is common during extreme weight loss.

Here are the rules we must follow when losing weight properly at home:

1. The diet must include fresh vegetables, animal proteins, small amounts of fat and slow carbohydrates.No nutrients should be completely excluded from the menu!
2. It is recommended that you start your day with a glass of clean water, perhaps with a slice of lemon, and drink it as soon as you wake up.This cleanses the body and activates the digestive system.
3. Breakfast should be eaten within half an hour to an hour after getting up.In this way, the body receives a signal that it will not fast, which means that metabolic processes will proceed at a normal rate.
4. For people who are losing weight, dividing meals is the most reasonable and acceptable way.It consists of 5-6 meals, divided into small portions and roughly equally spaced.This will keep you from feeling constantly hungry.
5. If you sleep late, it is acceptable to have dinner after 6pm.The last meal should be eaten 2-3 hours before bed.If it’s protein – fish soufflé or dairy is even better.
6. Be sure to drink enough water - at least 1.5 liters per day, more if you are actively training.
7. Allow yourself a treat.Eating ice cream or your favorite cake once a week won't hurt your figure, but it will lift your spirits and make eating less boring.

Remember, healthy eating principles are not a diet.This is the only way to lose weight effectively at home when there are many temptations around.

Of course, you have to give up all the most harmful things: pickles, smoked foods, semi-finished products, baked goods, sweets, fast food, alcohol and carbonated drinks should be forgotten for a long time, or better still, forever.

The week's menu should be thought of in advance.This will balance the ratio of protein, fat and carbohydrates, the percentages should be 30/10/60.If you're having trouble preparing healthy meals, it's time to crack open a healthy eating magazine and try something new.

physical education

But no matter what you eat, you cannot do without exercise.Regular training slows down the body's metabolic processes, fills cells and tissues with oxygen, tightens muscles, and makes you stronger and more elastic.Without them, the body will become saggy after weight loss, the skin will sag, and stretch marks may appear.

Fat burns fastest during aerobic exercise.You shouldn't be too enthusiastic.Your heart rate should be within 60-70% of the maximum allowed (220 minus your age).But the exercise time should be at least 20 minutes. From this moment on, fat begins to be burned.

Tired of working out at the gym?Get outside!Rollerblading, biking, badminton, tennis, walking, hiking and excursions are all fun and useful.They burn faster when you're in a good mood.Walking alone is boring – a dog makes a great companion.No matter what the weather is like, you must walk with her several times a day.No time to be fat here!

Habit

Healthy habits will help you lose weight faster.But first you need to let go of the harmful.It’s a myth that everyone who quits smoking is bound to gain weight!If you control your diet and exercise, you won't gain fat.But your health and skin condition will improve dramatically.

The following healthy habits can help you become slimmer and healthier:

• Contrast shower.You can take it twice daily.It will speed up metabolism, improve blood circulation, increase skin elasticity and relieve muscle tension and stress.But it must be done with cold water in the morning and hot water in the evening.

• massage.Anyone can afford 2-3 massage sessions per year consisting of multiple procedures.Sculpting massage can quickly reduce volume in problem areas and eliminate cellulite.Honey accelerates weight loss and rejuvenates the body.Lymphatic drainage relieves swelling and helps purify toxins.
• charger.Whether you train today or not, train yourself to start your day with a 15-20 minute workout.It warms, energizes and speeds up the metabolic process.The most useful exercises are squats, bends, and jumping rope.Afterwards, you can do some stretching exercises to tighten your muscles.
• Healthy snacks.Don’t starve during weight loss.So make it a habit to carry a slimming bar, an apple or a handful of dry fruits with you.They will save you from hunger when you really want to eat, and at the same time, your body will get useful nutrients instead of empty calories.
• Good sleep.Lack of sleep is the enemy of dieters.But the body doesn't care when you sleep.For deep and healthy sleep, you need to go to bed 23-24 hours earlier and wake up at 7-8 am.Before doing so, don’t forget to ventilate the room well!

Learning how to deal with stress properly is equally important.Many people gain weight because they start "eating it up" with sweets or "wash it down" with alcohol.A good habit is to relieve stress by exercising or taking a walk.This will burn extra calories and improve your mood at the same time.

Plate type

The original "Lose Weight Right" system invented by Finnish nutritionists is very effective and can help beginners lose weight without basic knowledge of nutrition and healthy eating systems.The secret is that you should not put food on your plate without thinking, but should strictly follow certain principles:

• Mentally divide the entire roll into 4 sections.
• Fill two of them with fresh or cooked vegetables.

• The fourth part is the side dishes.
• The remaining space is used for meat or fish.

No more than three times a week, a small slice of bread can take up the place where a side dish would normally be.Indeed, with such a model, it is difficult for a man to force himself to lose weight - half a plate of salad does not look very convincing in the eyes of men.But there are some ways to diversify this menu a little.

For example, when the "Lose Weight Right" system is well understood in your mind, then you can imagine your entire day from this perspective.That is, four meals a day, vegetable dishes appear on the table twice a day, and meat and porridge (or pasta) appear once each.This rational approach allows you to lose 2-3 kilograms of weight at home in a month without any dieting, which is a very good result.

Comments and results

Reviews from slimmers confirm that no diet brings better results than following the principles of proper nutrition.Maybe you're not losing weight as quickly as you think.But if you continue to live a healthy, high-quality life, it won't come back.In just a month, it can become a useful habit and you will no longer imagine living without exercise or eating half a piece of cake at a time.

An important added benefit.When we lose weight correctly, our bodies seem to blossom: the skin becomes firm and elastic, the figure becomes slim and toned, the nails become stronger, and the hair becomes shiny.A healthy lifestyle rejuvenates the body.Who doesn’t want to look younger than their peers?