We've talked about how quickly diets don't work. That is, they can give a result, but in the short term, and when you change to your usual diet, the weight will return 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
Although reducing the calorie content of the diet cannot fail to give positive results, it is still time to stop counting calories and focus on the nutritional value of foods. This is the factor that disturbs and causes breakdowns 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 that it is better to count not the calorie content, but the BJU products (the amount of protein, fat and carbohydrates they contain) and to lean on protein foods, eating less carbohydrates and fats.
Method number 2: don't eat vegetables alone
Earlier, we said that you should lean on foods that are high in protein. Yes, a vegetable salad made with seasonal vegetables, seasoned with a teaspoon of vegetable oil, will be really healthy and will even satiate your body. But not by much. In addition, fresh vegetables are quickly digested and do not provide the body with the necessary amount of nutrients. Therefore, you should not eat only salad, without meat, side dishes and other things. Make your lunch or dinner protein-packed: chicken breast, turkey, boiled beef, fish, and shellfish. Don't forget the 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 completely
It would seem like an obvious fact, but think: how many hours a day do you sleep? If you can't cope with the extra pounds in any way, we can bet no more than 5-6 hours. Whereas you need to sleep at least 7-8 hours for the body to rest completely and the metabolism to stay at the proper level. American scientists have confirmed the fact that people who sleep less than 5 hours a day have about a 70% chance of being obese. But those who have been sleeping 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 a lot of physical activity should not be done to the detriment of sleep. If you sleep for 5 hours to be in the gym in the morning, it is better to stop training, but get enough sleep; this will be much more effective for losing weight.
Method number 4: exercise before breakfast
It is not for nothing that we mention training sessions in the morning; they will actually be more effective for losing weight than exercising at other times of the day. However, keep in mind that early morning before your first meal is the ideal time for cardiovascular (aerobic) workouts that are not too intense. In the course of such exercise, it is the adipose tissue that will burn; it will become a source of energy for physical work, since the level of insulin in the blood is minimal and the body generally draws energy mainly from sugar. On the other hand, if you are going to do strength training (anaerobic training) with weight lifting, extra weights, a large number of focuses and repetitions, 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 of the news that fitness experts and doctors tell us. It turns out that if you train for a long time, more than 60 minutes, the level of the stress hormone cortisol increases in the body. And this is exactly the hormone that is responsible for the fat deposit of each extra calorie, and the distribution of fat throughout the body (that is, it is deposited in problem areas such as abdomen, thighs and sides). Therefore, it is good if your training will last no more than 40-45 minutes, while by the way, you can train frequently, even every day. If you are doing it for a long time, divide the lesson into parts (for example, on strength training and a cardio session), between which it is worth taking a short break.
Method number 6: eat cyclically
If you still can't give up on calorie counting, take advantage of this factor: eat cyclically. Like this? Let's talk in more detail. If your daily calorie intake is about 1500 kcal, on Monday you should eat about 1200 kcal, no more. But on Tuesday, eat your norm - 1500 kcal. And on Wednesday you can eat 1700-1800 kcal. But as of Thursday, it returns to 1200 kcal again, and continues to eat like that for three days, changing the caloric content of the daily diet. This approach will allow you to "cheat" the body, not put it into a state of stress and not allow it to adjust to a low calorie content. All this, in turn, will allow the body to give up the accumulated kilograms even more efficiently and quickly, and successfully break down and eliminate fat cells.