We've already talked about how fast diets don't work. That is, they can give a result, but in the short term, and when you switch to your normal diet, the weight will come back again. So is it possible to lose weight in just one month? We offer several non-obvious ways to lose weight that nutritionists and fitness experts have shared with us.
Method number 1: don't count calories
While reducing the calorie content of the diet cannot fail to have positive results, it is still time to stop counting calories and focus on the nutritional value of foods. This is the disturbing factor and leads to meltdowns if you suddenly eat something very high in calories. As a result, this can even lead to constant stress, an even greater desire to lose weight and, as a result, psychological disorders such as bulimia or anorexia. Nutritionists say it is better to count not the caloric content but the BJU products - the amount of protein, fat and carbohydrates contained in them - and consume protein-rich foods, eating less carbohydrates and fats.
Method number 2: don't eat vegetables alone
Above, we said that you need to support yourself with protein-rich foods. Yes, a vegetable salad made with seasonal vegetables, seasoned with a teaspoon of vegetable oil, will be really healthy and even satiating your body. But not by much. Also, fresh vegetables are quickly digested and do not provide the body with the necessary amount of nutrients. Therefore, you should not just eat salad, no meat, side dishes and other things. Prepare your lunch or dinner to contain protein - chicken breast, turkey, boiled veal, fish and shellfish. Don't forget about small amounts of slow carbohydrates - cereals and cereals, whole grain breads or durum wheat pasta. Well, now you can think of a fresh vegetable salad, which you will add to your meal.
Method number 3: rest fully
It seems like an obvious fact, but think: how many hours a day do you sleep? If you can't handle the extra pounds at all, we can bet no more than 5-6 hours. Whereas you need to sleep at least 7-8 hours for the body to completely rest and the metabolism in it is kept at an adequate level. American scientists have confirmed the fact that people who sleep less than 5 hours a day have about a 70% chance of obesity. But those who slept for 6 hours - only about 30%. If you don't get enough sleep, the level of the hormone ghrelin increases in the body - this substance is responsible for appetite and hunger. Nutritionists also say that you shouldn't engage in abundant physical activity at the expense of sleep. If you sleep 5 hours to go to the gym in the morning, it's best to give up training, but get enough sleep - this will be much more effective for losing weight.
Method number 4: exercise before breakfast
No wonder we mentioned exercise in the morning - they are actually more effective for losing weight than other times of day. Remember, however, that the early morning, before your first meal, is the ideal time for cardiovascular (aerobic) exercise that is not too strenuous. In the course of such exercise, it is the fat tissue that will be burned off - it will become a source of energy for physical work, as the blood insulin level is minimal and the body generally derives energy primarily from sugar. On the other hand, if you're going for strength training (anaerobic training) with weight lifting, additional weights, an abundance of approaches and reps, the body definitely needs reinforcement. Therefore, strength training should be done after breakfast or at other times of the day, but not on an empty stomach.
Method number 5: exercise for just half an hour
This is another new thing that fitness experts and doctors tell us about. It turns out that if you train for a long time, longer than 60 minutes, the level of the stress hormone cortisol increases in the body. And this is exactly the hormone responsible for the deposition of fat from each extra calorie, and for the distribution of fat throughout the body (that is, it is deposited in problem areas like the abdomen, thighs and flanks). So it's good if your workout doesn't last longer than 40-45 minutes, while by the way you can train often, even every day. If you've been doing this for a long time, break the lesson into parts (for example, strength training and a cardio session) between which it's worth taking a short break.
Method number 6: eating cyclically
If you still can't give up counting calories, use this factor to your advantage: eat cyclically. Such that? Let's talk in more detail. If your daily caloric intake is about 1, 500 kcal, on Monday you should eat about 1, 200 kcal, no more. But on Tuesday, eat your norm - 1, 500 kcal. And on Wednesday you can eat 1700-1800 kcal. But starting on Thursday, go back to 1200 kcal, and continue to eat that way for three days, changing the caloric content of the daily diet. This approach will allow you to "trick" the body, not put it into a state of stress, and not allow it to adapt to low calorie content. All of this, in turn, will allow the body to give up the accumulated pounds even more efficiently and quickly, and to successfully break down and remove fat cells.