Personal Experience: 5 Simple Rules To Help You Lose Weight This Summer

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Video: Personal Experience: 5 Simple Rules To Help You Lose Weight This Summer

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Video: 5 easy-to-remember rules to jumpstart weight loss 2023, February
Personal Experience: 5 Simple Rules To Help You Lose Weight This Summer
Personal Experience: 5 Simple Rules To Help You Lose Weight This Summer
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What to replace a workout in the gym with? How to stop seizing stress? And what is an effective way to help you tune in to lose weight? These and other questions are answered by the chief editor of BeautyHack Karina Andreeva (@kandreevaa).

Make your diet as varied as possible

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Just recently, during the Palmolive event, healthy lifestyle expert Anastasia Gwin (@ nastasia.gwyn) gave a lecture on healthy nutrition. And despite the fact that I myself have been dealing with this topic for more than 8 years, one fact was new to me. Nastya suggested calculating the amount of food we eat per week. Suppose for breakfast you have oatmeal in milk (we count milk + oatmeal), for a snack - an apple (count - an apple), for lunch - vegetable soup (count all the ingredients in the soup), for an afternoon snack - casserole (count all ingredients included in the casserole), for dinner - steamed rice with cod (we count - rice + cod). And so we write out all the products in a separate notebook every day.

If by the end of Sunday you have 45 or more positions, then your diet is varied and most likely you are getting all the macro and micronutrients. In addition to them, the psychological moment is also important here: it is much easier to break off the path of proper nutrition when you have the same food every day, which just gets bored at some point, and your hand reaches for the chocolate bar by itself.

Moreover, now is the season of delicious fruits and berries, which will definitely provide variety (10 facts about berries, see the link).

Drink enough water

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This is talked about a lot, but often forgotten. Such a simple rule, which lies on the surface, but most often fades into the background. And in vain - with him it would be necessary to start! Do not listen to those who say that you need to drink exactly 2.5 liters: each person has an individual need for water. On average, it is at least one and a half liters. But again, it's important to listen to your body. And if you “don't drink”, you shouldn't choke on water:)

And to develop a habit, place a bottle of water on your desk and refill it constantly as soon as it runs out. You will see - your hands will reach out to her, and after a week you will not be able to go for a walk without a bottle of mineral water.

An important fact: we are talking about simple drinking water without gas and additives, it is it that is added to these 1.5-2.5 liters. You can add a slice of lemon to it for taste. 5 drinking regime mistakes that prevent you from losing weight, see the link.

For motivation, put your photo where you are in your best shape on the screen saver

Or a photo of your favorite model / actress / singer. But still better than yourself:)

It motivates me the best. I was in the best shape in my first year of journalism, 6 years ago. I weighed about 55 kg, I had thin legs, a toned body and shape. In the material on the link, I described in detail how and when I gained weight.

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I associate this with going to work, constant stress, the inability to control it at that time, but the ability to seize. And now, when I again managed to lose weight, I came up with such a story. Every time I want to "seize" some unpleasant conversation / stressful situation / problem that upsets me, I look at my photos, where I like myself the most. Immediately I stop wanting to eat.

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Replace public transportation with walking or cycling

Yes, you may not have time for the gym. Yes, maybe there is no suitable fitness club nearby that will be convenient for the location. Yes, training membership may not be part of your financial plans. And yes, maybe you just don't like sports. These and other "buts" have a place to be.

I have good news and bad news for you. Let's start with the bad one. Getting in good shape on diet alone is tough and probably impossible. The good news is that the more you move during the day, the more calories you burn.

I did a little experiment recently. Two weeks did not go in for sports, eat right (while she could eat a large portion of warm rolls in breading or pasta in a creamy sauce, drink a couple of glasses of wine on Friday night; important "but" - did not eat three hours before bedtime). At the same time, during the day passed at least 15 km. I not only did not gain, but even managed to lose a little weight.

In general, the body does not really care what kind of sport you do. Its goal is to use up all the calories you ate throughout the day. Of course, sitting in the office for 8-10 hours you will not burn them.

And if you make it a rule to take a short walk after lunch and make a couple of extra stops on the way from home / home (especially in summer, in good weather, it is a pleasure), this will contribute to more effective weight loss.

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For convenience, download an application on your phone that counts the number of kilometers traveled (on the iPhone, this is done by the Health program by default) or buy a fitness bracelet (I have iWatch, which motivate you to move more every day, because they even give out the number of calories burned per day !). The second option is cycling. Many bike rental stations have appeared in Moscow, where you can take a bike in one place, drive to your destination and return it at the nearest rental parking lot. About how I once forced myself to go to the gym and began to do it with pleasure, I wrote here.

Say no to tough restrictions

It is not for nothing that many nutritionists have introduced the concept of "cheatmeal" - a day when, instead of a completely correct diet, you allow yourself to add your favorite unhealthy foods to it. I would not recommend putting them in the plural, but setting aside a day in the week when you can have cake / pizza or any other favorite dish is worth it. The body will not feel that it is being limited, and the desired food can become just the reward that six days before that you were eating right (I wrote about other important psychological attitudes when losing weight here).

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Eat a plate of pasta at a late Friday night dinner with friends? No problem! The main thing is that it does not become a daily tradition. And do not weigh yourself the next morning, so as not to think that your favorite dessert has already made itself felt so quickly and has been deposited on the sides: this is impossible. Moreover, the body sometimes needs to be “wiggled”. When I went to my first consultation with a dietitian at the fitness club at Encore Fitness, she asked me about my diet, workouts, expectations from exercise at the fitness club, and also listened to my complaints about health and weight. I told her that despite a healthy lifestyle for seven years, proper nutrition, regular jogging, the weight is still.

According to the doctor, the body could adapt, and it needs to be "stirred up" for 2-3 days in the "cheat meal" regimen. This did not mean that you have to overeat at McDonald's: just increase the amount of healthy carbohydrates (pasta from durum wheat, rice, buckwheat, vegetables, even potatoes).

The advice helped me: the weight really got off the ground after a couple of weeks. Try this trick if you face the same problem with the weight getting up and standing still.

Text: Karina Andreeva

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