We’ve talked about how fast diets don’t work. That is, they can give a result, but short-term, and when you switch to your normal diet, the weight will return again. So is it possible to lose weight in just one month? We offer some invisible ways to lose weight that nutritionists and fitness experts have shared with us.
Method number 1: do not count calories
Although reducing the caloric content of the diet can not but give positive results, it is still time to stop counting calories and focus on the nutritional values of foods. This is the factor that bothers and leads to breakdown if you suddenly eat something really high in calories. As a result, it can also lead to constant stress, an even greater desire to lose weight and, as a result, to psychological disorders like bulimia or anorexia. Nutritionists say it is better to calculate not the calorie content, but BJU products - the amount of protein, fat and carbohydrates in them - and rely on protein foods, eating less carbohydrates and fats.
Method number 2: do not eat vegetables alone
We said above that you should rely on foods that are rich in protein. Yes, a vegetable salad made from seasonal vegetables, seasoned with a teaspoon of vegetable oil, will be really healthy, it will even saturate your body. But not for long. Moreover, fresh vegetables will be digested quickly and will not give the body the necessary amount of nutrients. Therefore, you should not eat only salad, without meat, side dishes and other things. Prepare your lunch or dinner so that it contains protein - chicken breast, turkey, boiled beef, fish and seafood. Do not forget about small amounts of slow carbohydrates - whole grains and cereals, whole grain breads or whole wheat pasta. Well, you can already think of a salad with fresh vegetables, which you will add to your meal.
Method number 3: rest completely
It would seem like an obvious fact, but just think: how many hours a day do you sleep? If you can not cope with the extra pounds in any way, we can bet that no more than 5-6 hours. While you need to sleep at least 7-8 hours for the body to rest completely, and the metabolism in it to be maintained at the right level. American scientists have confirmed the fact that people who sleep less than 5 hours a day have about 70% chance of obesity. But those who slept for 6 hours - only about 30%. If you do not 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 should not engage in excessive physical activity to the detriment of sleep. If you sleep 5 hours in order to be in the gym in the morning, it is better to give up exercise, but get enough sleep - it will be much more effective for weight loss.
Method number 4: Exercise before breakfast
No wonder we mentioned morning exercises - they will be really more effective for losing weight than exercises at other times of the day. However, keep in mind that early in the morning before your first meal is the ideal time for cardio (aerobic) workouts that are not too intense. During such an exercise, it is the adipose tissue that will be burned - it will become a source of energy for physical work, as the level of insulin in the blood is minimal, and the body usually receives energy mainly from sugar. On the other hand, if you are going for strength training (anaerobic training) with weight lifting, extra weights, a plethora of approaches and repetitions, the body definitely needs strengthening. Therefore, strength exercises should be done after breakfast or at other times of the day, but not on an empty stomach.
Method number 5: exercise only half an hour
This is another innovation that fitness experts and doctors tell us. It turns out that if you exercise for a long time, more than 60 minutes, the level of the stress hormone cortisol increases in the body. And it is this hormone that is responsible for the deposition of fat from any extra calories, and for the distribution of fat throughout the body (i. e. , it is deposited in problem areas such as the abdomen, thighs and sides). Therefore, it is good if your workout will last no more than 40-45 minutes, while, by the way, you can train often, even every day. If you are doing it for a long time, divide the lesson into parts (for example, strength training and a cardio session), between which it is worth taking a short break.
Method number 6: eat cyclically
If you still can not give up calorie counting, turn this factor to your advantage: eat cyclically. Like this? Let's talk in more detail. If your daily calorie intake is around 1500 kcal, on Monday you should eat about 1200 kcal, no more. But on Tuesday, eat your rate - 1500 kcal. And on Wednesday you can eat 1700-1800 kcal. But from Thursday, go back to 1200 kcal and continue to eat this way for three days, changing the caloric content of the daily diet. This approach will allow you to "trick" the body, not lead it to a state of stress and not allow it to adapt to a low calorie content. All this, in turn, will allow the body to get rid of the accumulated pounds even more efficiently and quickly, and successfully break down and remove fat cells.