After the New Year (or other) holidays, most people and especially women look at their reflection in horror and urgently want to lose weight: Generous celebrations never go by without leaving a trace on the figure. An abundance of fatty and spicy dishes, salads with mayonnaise, sweets and other culinary delights are always fraught with extra pounds.
But don't despair: nutritionists assure you that you can get back to your previous shape in just a week! In fact, no more than 150 g of "pure" fat can be deposited in the human body (average physique) per day. So you can gain about 1. 5 kg of subcutaneous fat in 10 days of gastronomic "Spree". Why did the Libra arrow move so many divisions, you might ask with surprise. This is because in addition to fat, excess fluid and poorly digested food are also retained in the body. This means that the "advantage" can be up to 5-7 kg.
Two days - no more than 1200 calories
The return to your previous weight will take about as long as you gain those extra pounds. So, if the feast of the belly lasted a week, it will be possible to get rid of what was eaten even in a week. Only when high-calorie dishes are excluded from the diet does a person begin to exercise more and, ideally, do sports.
The most important thing is that you should not follow a rigid diet right away: it will become stressful for the body and not only will not help you lose weight, but even cause it to accumulate fat. As a result, fat deposits appear on the sides and muscles begin to weaken and slacken. So that this does not happen and the pounds you gained are still gone, all you need to do is adjust your diet.
Set up three small meals a day and completely avoid snacks. For two days you can eat so that the total calorie content of the menu does not exceed 1000-1200 calories. Do not fill up at night: the last meal should be taken 2-3 hours before going to bed. If you feel hungry in bed, have a glass of low-fat kefir or yogurt.
Taboo on sugar and a minimum of salt
The next step on the road to shedding kilograms is diet planning. Above all, avoid sugary foods and drinks. These are carbonated drinks, packaged juices, and sweets. Avoid fried, fatty and spicy foods as well as white flour (pastries and baked goods). It is worth keeping salt intake to a minimum - this will help remove excess fluid from the body.
Try not to eat fruits that cause fermentation in the intestines - sweet dried fruits and unripe bananas. Limit vegetables that cause gas and gas (cauliflower, legumes). Instead, include low-fat, protein-rich foods in your diet: white fish and diet meats (turkey, chicken) are ideal. Boiled vegetables are suitable as a side dish. The menu also includes low-fat dairy products, stews and soups, fresh vegetables and sweet and sour fruit.
Important:It is very useful to rely on sauerkraut during the period when excess calories are being eliminated. First, because of its fiber content, it "collects" all pollutants like a vacuum cleaner. Second, it is rich in lactic acid, which is necessary for restoring intestinal immunity, and in vitamin C, which helps to withstand colds in winter.
How to lose weight correctly: Unloading rules
Fasting days help to get rid of excess fluid that has accumulated in the tissues from salty and spicy foods. Unloading also removes the remains of undigested food from the lower intestines: an unbalanced diet with excess proteins, a lack of fermented milk and fresh plant products combined with a sedentary lifestyle during the New Year holidays contributed to "stagnation".
In order for fasting days to bring health benefits, they must be done regularly 1-2 times a week. People with chronic illnesses, particularly gastritis or peptic ulcers, and those with a tendency to allergies should be approached with caution. In this case, it is better to consult a doctor and create a custom menu for unloading.
All others can be dumped on brown rice, for example. Soak about 300 g of rice before going to bed, rinse the muesli in the morning, cover with water and cook until soft. Most importantly, you don't add salt, oil, or any other seasoning. Divide the finished porridge into 6 parts and consume at regular intervals. On that day, drink a lot of clean, non-carbonated water: at least 1. 5-2 liters.
Unloading cottage cheese and kefir accelerates metabolism, saturates with calcium and helps in weight loss. You need 600 g of cottage cheese 2-5% fat and 1 liter of 1% kefir. Divide the cottage cheese into 6 equal parts and eat with a glass of kefir every 2 hours.
How much water should you drink
It is ordinary water that stimulates the kidneys and speeds up the elimination of toxins. The amount of fluid needed just for you can be calculated according to the scheme: 30 ml per 1 kg of ideal human weight.
Make sure you drink a glass of still, clear water on an empty stomach right after sleep. Ideally, if the interval between this water intake and breakfast is at least half an hour. The water should be warm (above room temperature), you can add two or three drops of lemon juice: this wakes up the gastrointestinal tract and improves digestion.
For drinks distributed throughout the day, you prefer herbs and weak teas. So an infusion of parsley or chamomile will help get rid of puffiness, and natural green leaf tea without sugar has a toning effect on the digestive system.
Weight loss memo
- Do not make drastic dietary changes (such as fasting after gluttony): this is a heavy burden on the body that can lead to unintended results. Even for a day's unloading, you need to prepare: give up fatty, sweet and salty foods for 2-3 days, slightly reduce portions.
- Do not overwork the fasting days. The optimal duration of discharge is a maximum of 1-2 days - 3. If you adhere to such a diet for a long period of time, the body may lack vital nutrients.
- Forget "magic" diet pills. They tend to have many side effects, many of which are not researched or certified at all.
- You can go to the bathhouse or sauna once a week (but not more often): toxins are transported away with the sweat. Just don't drink sweet soda, beer or other alcohol there: these drinks add calories. Prefer herbal teas, rose hip decoctions, berry juice, clear water.
- If you're not exercising, at least do some morning exercise, walk for at least 2 hours a day, or run for at least 40 minutes.
- Sleep at least 8 hours: a person loses weight in a dream.
Well, when the weight returns to normal, you definitely need to pull yourself up. The exercise sets from our trainer will help you with this: They help you to release muscle tension, increase endurance and flexibility and improve the general well-being of the body.