We've talked about how fast diets don't work. That is, they can give a result, but in the short term, and if you switch to your normal diet, the weight will come back. So is it possible to lose weight in just a month? We offer several unobvious ways to lose weight that nutritionists and fitness experts have told us.
Method number 1: don't count calories
Although reducing the amount of calories in your diet can produce positive results, it is still time to stop counting calories and focus on the nutritional value of foods. This is the factor that makes you feel insecure and breakdown when you suddenly eat something really high in calories. As a result, this can even lead to permanent stress, an even stronger desire to lose weight and subsequently to mental disorders such as bulimia or anorexia. Nutritionists say it is better to count the BJU products - the amount of proteins, fats, and carbohydrates - rather than counting the calories, and relying on protein foods and eating fewer carbohydrates and fats.
Method number 2: don't eat vegetables alone
Above we said that you need to rely on foods high in protein. Yes, a vegetable salad made from seasonal vegetables seasoned with a teaspoon of vegetable oil is really healthy and will even satiate your body. But not for long. In addition, fresh vegetables are digested quickly and do not provide the body with the necessary amount of nutrients. Therefore, you should not only eat salad, without meat, side dishes and other things. Prepare your lunch or dinner rich in protein - chicken breast, turkey, veal cook, fish and seafood. Don't forget about small amounts of slow carbohydrates - grains and grains, whole grain breads, or durum wheat pasta. Well, now you can think of a fresh vegetable salad to add to your meal.
Method number 3: take a rest
It seems like an obvious fact, but just think: how many hours a day do you sleep? If you can't handle the extra pounds in any way, we can bet it won't take more than 5-6 hours. While you need to sleep at least 7-8 hours for the body to rest fully and to keep the metabolism at the correct level. American scientists have confirmed the fact that people who sleep less than 5 hours a day have a 70% chance of developing obesity. But those who slept for 6 hours - only about 30%. If you don't get enough sleep, the body's levels of the hormone ghrelin rise - this substance is responsible for appetite and hunger. Nutritionists also say that you shouldn't get too much physical activity, which will interfere with sleep. If you sleep 5 hours to be in the gym in the morning, it is better to quit exercising but get enough sleep - this is much more effective for weight loss.
Method number 4: exercise before breakfast
We didn't mention morning exercise for nothing - it's actually more effective at losing weight than exercising at other times of the day. Remember, however, that the early morning before your first meal is the ideal time for not too intense cardio (aerobics) exercise. Such an exercise burns adipose tissue - it becomes a source of energy for physical work, since the level of insulin in the blood is minimal and the body usually gets energy mainly from sugar. On the other hand, when it comes to strength training (anaerobic training) with weight lifting, additional weights, an abundance of approaches 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: only train for half an hour
This is another novelty that fitness experts and doctors tell us about. It turns out that prolonged exercise, more than 60 minutes, increases the levels of the stress hormone cortisol in the body. And it is precisely this hormone that is responsible for the deposition of fat from each additional calorie and distribution of the 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 training lasts no more than 40-45 minutes, while, by the way, you can train often, even every day. If you're doing it over a long period of time, break the lesson down into pieces (such as weight training and a cardio session) that are worth taking a short break between.
Method number 6: eat cyclically
If you still can't give up counting calories, use this factor to your advantage: eat cyclically. How is it? Let's talk more precisely. If your daily caloric intake is around 1500 kcal, you should be eating around 1200 kcal on Monday, no more. But on Tuesday you eat your norm - 1500 kcal. And on Wednesday you can eat 1700-1800 kcal. However, return to 1200 kcal starting Thursday and eat like this for three days, changing the calorie content of the daily diet. This approach allows you to "fool" the body into not driving it into a stressful state or allowing it to adjust to a low calorie content. All of this in turn enables the body to shed the accumulated kilograms even more efficiently and quickly and to successfully break down and remove fat cells.