We talked about how fast diets don't work. That is, they can give a result, but in the short term, and when you switch to your normal diet, the weight will come back again. So is it possible to lose weight in just a 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 upsets and leads to breakdowns if you suddenly eat something really high in calories. Consequently, this can also lead to constant stress, an even greater desire to lose weight and, consequently, to psychological disorders such as bulimia or anorexia. Nutritionists say it's best to count not calorie content, but BJU products - the amount of protein, fat and carbohydrates they contain - and lean on protein foods, eating fewer carbohydrates and fats.
Method number 2: don't just eat vegetables
Above, we said that you need to lean on protein-rich foods. Yes, a vegetable salad made with seasonal vegetables, dressed with a teaspoon of vegetable oil, will be really healthy and will also satiate your body. But not for long. In addition, fresh vegetables will be digested quickly and will not provide the body with the required amount of nutrients. Therefore, you should not eat only salad, without meat, side dishes and other things. Prepare your lunch or dinner to contain protein: chicken breast, turkey, boiled veal, fish and seafood. Don't forget small amounts of slow carbohydrates: grains and cereals, whole wheat bread or durum wheat pasta. Well, now you can already think of a fresh vegetable salad, which you will add to your meal.
Method number 3: rest completely
It would seem a given, but think: how many hours a day do you sleep? If you can by no means cope with the extra pounds, we can bet that no more than 5-6 hours. Whereas it is necessary to sleep at least 7-8 hours for the body to rest completely and the metabolism in it to be maintained at the correct level. American scientists have confirmed the fact that people who sleep less than 5 hours a day have about a 70% chance of obesity. But those who have been sleeping for 6 hours - only about 30%. If you don't sleep long enough, the level of the hormone ghrelin rises in the body - this substance is responsible for appetite and hunger. Nutritionists also say that you shouldn't engage in an abundance of physical activity at the expense of sleep. If you sleep for 5 hours to be in the gym in the morning, it is better to give up training, but get enough sleep - this will be much more effective for weight loss.
Method number 4: exercise before breakfast
It's not for nothing that we mentioned morning workouts - they will indeed be more effective at losing weight than exercising at other times of the day. Keep in mind, however, that early in the morning before your first meal is the ideal time for not too intense cardio (aerobic) workouts. In the course of such an exercise, it is the adipose tissue that will be burned - it will become a source of energy for physical work, since the level of insulin in the blood is minimal, and the body usually draws energy mainly from sugar. On the other hand, if you are doing strength training (anaerobic training) with weight lifting, additional weights, an abundance of approaches and repetitions, the body definitely needs strengthening. 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 only half an hour
This is another novelty that fitness experts and doctors tell us about. 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 depositing fat from every extra calorie and distributing fat throughout the body (i. e. , it settles in problem areas such as the abdomen, thighs and hips). Therefore, it is good that your training lasts no more than 40-45 minutes, while, by the way, you can train often, even every day. If you have been doing this 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't give up on calorie counting, use this factor to your advantage: eat cyclically. Like this? Let's talk in more detail. If your daily calorie intake is around 1500 kcal, you should eat around 1200 kcal on Monday, no more. But on Tuesday, eat your norm - 1500 kcal. And on Wednesdays you can eat 1700-1800 kcal. But from Thursday, it goes back to 1200 kcal again, and continues to eat like that for three days, changing the calorie content of the daily diet. This approach will allow you to "fool" the body, not bring it into a state of stress and not allow it to adapt 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 to successfully break down and remove fat cells.