“I will not be upset if I wake up tomorrow morning and see 1 kg on the scales”, “I will not play sports that I don’t like,” “I will not seize stress,” and other important promises to be made to yourself at the initial weight loss stage: BeautyHack editor Karina Andreeva (@kandreevaa) shares the secrets of a successful experience.
I have already told you what rules helped me lose 30 kg a few years ago. My whole way of dealing with excess weight was built on trial and error - I had to "step" on the rake myself to make sure what can be done and what not. But in the end, the road to my ideal (!) Weight and a healthy lifestyle has been found. And it would be much easier if, starting to lose weight, I gave myself the following settings.
1 ) I will not be upset if I wake up tomorrow morning and see +1 kg on the scales
Everyone who is losing weight is familiar with that feeling of disappointment and sometimes even spoiled mood for the whole day, when the morning began with the scales, and on them the arrow took, and showed a plus, not the desired minus. There may be many reasons for this, but there should be no reason to be upset at all. In addition to hormonal features (gynecologists confirm that some time before the onset of menstruation, water begins to linger in the body, which makes plus 2-3 kg on the scales the norm) there are many other reasons why the figure increases and does not decrease even in those cases, when you have been eating quite right all day before. That is why so many nutritionists recommend weighing yourself not every day, but once a week, in order to see a real result, and not daily. This is especially true for those who have electronic scales,and the heart shrinks from every "plus 100 g".
2) I will not "eat" myself for allowing myself a piece of cake at the holiday (and even if two - too)
The main thing is that such permissions are not repeated daily. And everything else is not a problem. I was a terrible sweet tooth (about how I could go to school and eat a whole bar of Alpen Gold chocolate on the way, and repeat this maneuver on the way back, I told you here), but only the gradual restriction of sweets helped me to overcome the addiction. As the saying goes, the forbidden fruit is sweet. Many nutritionists are actively promoting "cheatmeal" - the day when instead of the correct diet, you allow yourself your favorite unhealthy foods. I would not recommend putting them in the plural, but setting aside a day in the week when you can eat a slice of cake / pizza is worth it. The body will not feel that it is limited, and the desired dish can be just the same reward that you have been eating right six days before. The main thing is not to weigh yourself the next morning,so as not to think that this favorite dessert made itself felt so quickly and was deposited on the sides: this is out of the question.
3) I will not play sports that I do not like
All nutritionists, athletes and other professionals will tell you that healthy weight loss is based on moderate exercise + proper nutrition. Sport really should be in your life, but the most important thing is to find “yours”.
Running, which you hated since physical education lessons, will get bored very quickly, and as a result, the motivation to lose weight will disappear.
Today there are a huge number of sports for people of different nature. Don't like monotony? Sign up for cardio. Do you want your workout to not feel monotonous? Try functional training. But what if you are, in principle, with sports on "you"? The answer is - move more throughout the day! Our columnist Daria Korolkova talked in this article about what to do if you want to lose weight, but don't like sports. And in fact, it's not so difficult - say "no" to the elevator and go up on foot, in good weather, make an extra stop before work and find at least 15 minutes after lunch to walk around the office.
4) I will not seize stress
Sounds easy, hard to do, I know, I know. Many people have different reactions to stress - some try to seize it, while others, on the contrary, begin to starve. Both are bad and cause the body to experience twice as much stress. Suppose you belong to the first category, your mood at work spoiled you, you had a fight with a friend or a young man, therefore, offended by the whole world, you decided to go to the nearest store, buy fast food and sweets and solemnly eat them at home. But such maneuvers are appropriate in the movies (remember the fragment from the movie "More than Sex", when Natalie Portman rushes in the car and cries, while eating stress with donuts, to the song Bleeding Love of Leona Lewis?).
The fact that you fill your stomach with junk food in huge quantities, the world and people around you will not get better. But without doing this, you will wake up in the morning with a clear conscience in front of yourself and continue to lead your weight loss in the right direction, motivating yourself with the fact that every day you become better than yesterday. For a long time I thought that a can of your favorite ice cream would relieve stress and cheer up. But nothing will raise it like a healthy meal, drunk green tea or a brewed bag of chamomile, and also the desired reflection in the mirror, which is not afraid of experiences and frustrations on the way.
5) I will get rid of the prejudice from my head that proper nutrition implies the consumption of tasteless and bland foods
When I was 14 years old, and on the scales I saw a figure of more than 75 kg, the desire to lose weight interrupted the prejudice that proper nutrition is something insipid and tasteless. That is why the hand reached for another bar of chocolate. Later, starting to lose weight, I realized that this was the biggest mistake. From the banal - seasonal berries (cherries, strawberries, peaches, nectarines) are already much tastier and healthier than chocolates. Yes, it is also important to know when to stop with them, but in the first stages of losing weight, the berries helped me out. Sweet? Yes. Yummy? Yes. The hand no longer reached for the chocolate.
In fact, proper nutrition should also be varied: steamed chicken breast is great, but if you choke on it every day, it is not surprising that after a couple of days you want to forget about the diet.
But chicken breast cooked in herbs, or even just on an airfryer, or stewed with vegetables - this is a variety, and it is delicious. Every day we publish recipes for the day from our constant expert Svetlana Shidlovskaya. Among them there is something that sounds like "forbidden" (for example, Tiramisu - you will find the recipe here), but prepared according to all the canons of proper nutrition. The main thing is not to be lazy to cook. And if you don't have time for that, you can always use ready-to-eat food delivery services (for example, Grow Food or Dellos Diet Delivery) or go to a healthy food supermarket with your own cooking (for example, Garden City). In addition, many chain supermarkets today (for example, "Azbuka Vkusa" or "Scarlet Sails") offer ready-made meals, which can also be safely classified as healthy - heat them up in the microwave and your lunch is ready.This is the fastest and cheapest option.
6) I will not starve
In the early stages of losing weight, I practiced "fasting days". On days when there were some holidays, and their celebrations dragged on until late evening, I allowed myself to eat whatever I wanted, but on the condition that tomorrow was a fasting day on kefir. I have nothing against such days, but over the years I came to the conclusion that the very fact of fasting (especially if you are not used to it) is a great stress for the body.
There is everything today in order to choke on yogurt tomorrow - after all, it's not a good idea, and there is zero benefit from it. Therefore, today, if I did allow myself something superfluous, tomorrow will pass on an easy mode, but not on a "hungry" one.
Yes, I will eat less than usual, it will be lighter meals, but no more hunger strikes.
7) If I go on vacation, it means that "rest" begins for my stomach
And this does not mean that I start to eat everything - in this case, you cannot call it rest for the stomach. Everyone has a fear of getting better on vacation, but by the way, I always come thinner, and the secret is not fasting.
Even if your plans are not an active pastime, but a lazy beach one (and you, of course, deserve it), this is not a reason to enjoy the pleasures of the buffet, and try everything at once at every meal.
You should still have a hearty breakfast (on vacation I love scrambling with whole grain toast and low-fat cottage cheese and some kind of fruit, and if I'm not full, I can add a couple of slices of avocado and lightly salted salmon / salmon to the toast), a snack (this maybe yogurt and fruit), lunch (chicken breast / steamed fish, some rice for a side dish and vegetable salad), afternoon tea (vegetable salad / natural yogurt), and a light dinner (such as seafood salad). Can I afford dessert? See paragraph two - once or twice on vacation you can pamper yourself: the main thing is that a piece of cake (or any other harmful dish) does not become a daily tradition.
8) I will exercise regularly
Starting on Monday and ending on Friday is not a good idea. Exercise regularity is an important aspect on the path to a perfect figure. And it's not about disappearing in the gym for several hours and exhausting yourself with training every day. Muscles need to rest, so the optimal amount for everyone is 3-4 times a week. Yes, I work hard, but I still wake myself up at 7 am (for example, on Tuesdays and Thursdays) for a 40-minute run in a nearby park, and on Saturday I go to the Section for hiit boxing training (I talked about this here). If I'm still strong by the end of the week, I can start Sunday morning with a light jog. And, of course, the press - everyone can find ten minutes a day and repeat the exercises from the video. There are a lot of them today, but I especially like this one.And we wrote about other effective exercises for the press here.
Text: Karina Andreeva