We have already discussed that fast dieting does not work. In other words, they can give a result, but it is short-term, and when you switch to a normal diet, the weight will be restored again. Is it possible to lose weight within a month? We have provided several non-obvious ways to lose weight, and nutritionists and fitness experts have shared them with us.
Method 1: Do not count calories
Although reducing the calorie content of the diet cannot but bring positive results, it is still time to stop counting calories and focus on the nutritional value of food. If you suddenly eat high-calorie foods, this is a disturbing factor and leads to a mental breakdown. As a result, this can even lead to constant stress and greater desire to lose weight, which can lead to psychological disorders such as bulimia or anorexia. Nutritionists say that it is better not to calculate calorie content, but to calculate BJU products-the amount of protein, fat and carbohydrates in them-and rely on protein foods and eat less carbohydrates and fats.
Method 2: Do not eat vegetables alone
Above, we said that you need to rely on high-protein foods. Yes, a vegetable salad made with seasonal vegetables, seasoned with a teaspoon of vegetable oil, is really healthy and can even fill your body. But not long. In addition, fresh vegetables are quickly digested and cannot provide the body with the nutrients it needs. Therefore, you can't just eat salad, not meat, side dishes, etc. Make up your lunch or dinner and make it contain protein-chicken breast, turkey, boiled veal, fish and seafood. Don't forget a small amount of slow carbohydrates-grains and grains, whole wheat bread or durum wheat pasta. Well, now you can consider adding fresh vegetable salad to your meal.
Method 3: Get plenty of rest
This seems to be an obvious fact, but please think about it: How many hours do you sleep every day? If you cannot cope with the extra weight in any way, we can bet that it will not take more than 5-6 hours. And you need at least 7-8 hours of sleep to get your body fully rested and your body's metabolism can be maintained at an appropriate level. American scientists have confirmed that people who sleep less than 5 hours a day have an approximately 70% chance of being obese. But those who have slept for 6 hours-only about 30%. If you don't have enough sleep time, the level of growth hormone releasing peptide in the body will rise-this substance can cause appetite and hunger. Nutritionists also say that you should not engage in a lot of physical activities that detract from sleep. If you sleep for 5 hours in order to go to the gym in the morning, it is best to give up training, but ensure adequate sleep-this will be more effective for weight loss.
Method 4: Exercise before breakfast
We mentioned that morning exercises are not unreasonable-they are indeed more effective than exercises at other times of the day. But remember, the early morning before the first meal is the ideal time for less vigorous aerobic (aerobic) exercise. During such exercise, adipose tissue will be burned-it will become a source of energy for physical labor, because the blood insulin level is extremely low, and the body usually obtains energy mainly from sugar. On the other hand, if you are going to do weightlifting, extra weight, a lot of methods, and repetitive strength training (anaerobic training), your body definitely needs to be strengthened. Therefore, strength training should be done after breakfast or at other times of the day, but not on an empty stomach.
Method five: exercise for half an hour
This is another novelty that fitness experts and doctors told us. Facts have proved that if you train for a long time, more than 60 minutes, the level of the stress hormone cortisol in the body will rise. And this is the hormone responsible for depositing fat from every additional calorie and the distribution of fat throughout the body (that is, deposits on problem areas such as the abdomen, thighs, and sides). Therefore, your exercise time is best not to exceed 40-45 minutes. By the way, you can exercise regularly, even every day. If you do this for a long time, divide the course into several parts (for example, into strength training and aerobic exercise), and it is worth taking a short break between the two.
Method 6: Cycle eating
If you still can’t give up calorie counting, turn this factor into your advantage: eating periodically. like this? Let's talk in more detail. If your daily calorie intake is around 1, 500 calories, then you should eat around 1, 200 calories on Monday, no more, no less. But on Tuesday, eat your standard-1500 kcal. On Wednesday, you can eat 1700-1800 kcal. But starting from Thursday, I went back to 1200 kcal again and ate like this for three consecutive days, which changed the calorie content of my daily diet. This method will allow you to "deceive" your body instead of letting it go into a state of stress or adapting it to low calorie content. All this in turn will allow the body to give up the accumulated kilograms more efficiently and quickly, and successfully break down and remove fat cells.