Without a doubt, spring is a wonderful season. Everyone wakes up from winter sleep, the long-awaited sun finally appears and we want to sing, dance, fall in love and fly. Only those whose excess kilograms prevent them from flying can argue this. Some of us can’t even get off the ground, let alone fly.
A familiar picture: opening a window to the first rays of the spring sun, you rush to try on that striking dress, which was the reason for many dates last summer. After a 5-minute look in the mirror (usually a surprised one), you close (and remove the shades from the windows), put the dress back in a closet, and it begins to seem to you that spring had better not reach. everyone. What are you going to do now?! Take a deep breath, calm down and calculate even up to 15.
1. Keep a food journal
Write down everything you eat for a week. You may not realize how many useless calories you are eating until you start paying special attention to them. In general, a journal is the best way to track the successful passage of the planned program. So keep writing, until you feel confident in the path of your new life.
2. Analyze
Think, which of your eating habits prevent you, and change them. Also, think about what can be caused. Very often people hide their real problems behind food. What makes you reach for the second slice of this divine cheesecake? Boring job, captious boss, apartment that did not wait until its lucky hour to repair it, boyfriend, showing little attention that is so necessary in spring for you? Find another job, paint the living room walls orange, change your boyfriend! Finally, spring is the time for changes not only in centimeters!
3. Get rid of self-pity
In advance, so that this accursed pity can no longer hinder you. And it’s even better to set it to another channel. One necessary. What makes you fat is not a chocolate bar, with which you decided to pamper yourself, when He did not call you back. And not even half of the cake, with which you and your friend celebrated the fact that He finally called. These are his eating habits. He must change them not only to become slender and energetic, but also to maintain this state. Change forever.
Do you barely by yourself while refusing to eat chocolate or vanilla ice cream? To think! Doesn’t a girl as good as you deserve to surround the wolf whistles of men? She thinks better. Motivation is very important. Here you need to determine what is important at the moment for you. Any, even the most unusual variants will suit (come to your younger sister’s school party and have fun there; put on that stunning short skirt, which you have already been dreaming of for the second season; drive him crazy with a spectacular striptease ). How many unique life opportunities pass!
4. Stay informed
“Keeping informed – means being aware of problems”, says one of the popular slogans. Lose weight sensibly! Stop depending on the opinions of numerous experts who tell you what, when and what to eat.
Learn how your body works, what it needs, and learn to provide it with everything it needs. He will repay your kindness with a flat stomach, a pair of slender legs, and a sea of energy. Of course, you need time to learn to orient yourself in the sea of calories, centimeters, physical training and hypoglycemic indices. And you want to be lean right now. So, add basic knowledge to your arsenal:
– Everything you eat can be conditionally divided into proteins, fats and carbohydrates (depending on the prevalence of the first, second or third in them, all three components in pure form are contained only in artificially created products). To imagine what your daily ration should be, draw a triangle on a piece of paper and call its angles 3 nutrition elements. Write down 60-65% for carbs, 30-35% for protein, and 10-15% for fat. Now you just have to carefully read the product labels.
– We all know something about calories. These are some obscure terms, with the help of which we assess products and divide them into good and bad. In fact, a calorie (to be more exact, a kilocalorie) is an energy that you need to expend to heat 1 kg (litre) of water to 1°C.
To get rid of 1 kg of fat, you need to burn about 7000 kilocalories, correspondingly, from 10 kg (or whatever amount you like) – about 70000, which is equal to the energy spent walking 1700 km. Not counting snacks and rest during the trip.
So forget about the ideas of strict restriction of the caloric content of your ration; in fact, what you need is to stick to a guideline of 1,500-1,800 kilocalories a day to train and around 2,000 kilocalories to maintain.
– Sugar, fine flour products (favorite cakes, cakes and pies), of course, are very tasty. But, regardless of the fact that they are quite different, the processes they trigger trigger similar mechanisms in your body. Its essence is in changing the acid-base environment of the intestines, and as a result, you will want to eat these products more and more often. As a result, you will receive an excess of calories in your diet counter and the horror of excess kilograms on everyone, alas! – imaginable places.
Limit consumption of these products and already in two weeks you will see noticeable results (others will see them too!).
– The stomach is an organ of your body, on which you carry out ruthless experiments, filling it with food, not always so healthy. In fact, a poor person does not need that much: a piece of healthy food every 4 hours. This means that he should eat at least 3 (and ideally 5-6) times a day. The longer periods the organism will treat as hunger and store everything that you ate after such a break in the store.
Of course, you’ll want to wear this mini this weekend. And what could be better than treating yourself to something ultra-modern from your favorite designer’s new spring collection! The images that come to mind are so enticing that you are willing to go weeks without eating to reach your goal as soon as possible. Also, you can always excuse under-eye shadows and weakness with spring beriberi.
– Be careful! Loss of more than 0.5-1 kg per week will definitely take place at the expense of soft tissue. Your weight will come back immediately after the crash diet ends (due to fat, since it is much easier for your body to gain fat than to build muscle); and secondly, it’s pretty sad to lose it! Since it helps you burn calories and makes your body beautiful and neat.
So don’t set yourself unrealizable goals like an object. A result that you go to slowly, but with confidence, will be the most stable.
5. Form an action plan
Take a sheet of paper. Look at it. It’s absolutely white, isn’t it? Imagine that this sheet of paper personifies your eating habits. You will write in it everything you think is necessary. And it will erase the things that bothered you before. No unnecessary stuff.
Divide it into at least 3 columns (if you are brave enough, you can divide it into 5-6, if it doesn’t scare you – for some reason such a number of meals seems to be tremendously large for those who want to train). ). Write the approximate time (or time interval) of meals in these columns. Thinking about all possible situations (restaurant temptation with your loved one, lunch at your mother’s, Friday bribes with your friends), make up options for what and how much you can afford to eat.
6.Account
Check how many calories are in the food you eat. At the end of each day, look in your journal and summarize the numbers. If you manage to stay within the required sum, congratulate yourself and go to paragraph 7. If not, think about the reason for the failure and try to refrain from repeating this situation in the future. For example, if a hungry day in your office preceded an overly abundant dinner at home, which you cannot forgive yourself for, take something with you to work tomorrow. You can really control your nutrition!
7. Play
Saying goodbye to bad clothes is a difficult matter. So present gifts to yourself! For every day you lived the right way, every goal achieved, every right thought, definitely! Make up the gifts beforehand and don’t give up until you get what you want.
8. Move
Although somehow! The success of your diet, regardless of how ideal it may be considered, depends on 30% of your activity during the day. As Henry Ford said, “You can choose any color car as long as it’s black.” Find sports to your liking, walk, have more sex, whatever, but move!
9. Take action
Once a week, starting in the morning, weigh yourself and measure your chest, waist, and hip sizes. Do not get hung up on weight indices exceptionally – you can look absolutely different, with the same weight. And you can also have smaller size than before while bigger weight. This is explained by the fact that muscle mass weighs more than fat and reserves less space.
10. Follow the speed
Your body needs at least 20 minutes to realize the happy fact of eating. So take your time. Eat slower, and if you can’t, switch to, say, making out with your boyfriend. Finally, he should help you too!
11. Size matters
Follow your portions. Less is more. Regarding the size of the dishes: even if you reduce the volume of what your usual meals, breakfasts and dinners consist of, at least by a third, without changing anything else, you will still start to lose weight.
12. Drink
Yes actually. Those boring 8 glasses of water a day. Water is your number 1 helper in the difficult business of getting rid of extra inches. It will provide a feeling of satiety between meals, it will inspire you and cleanse the body of the breakdown products of fat cells (you’ve already made up your mind, huh?). And they haven’t started handing out water pills yet.
By the way, you can also start singing, not just drinking. With a view to cheer you up. In addition, it is very good for strengthening the abdominal muscles.
13. Don’t try to do everything at once.
This will only lead to unnecessary disappointment. Your body needs time to learn to live in a new way. Take a close look at your plan and mark the most important changes, in your opinion, those with which you will start. When the things you wrote down on paper become a habit for you, set a new goal. Without forgetting paragraph 7, of course.
Also, treat yourself to your favorite unhealthy food in small amounts. This way you will not have the feeling that you are depriving yourself of the best and most pleasant things in this life. You know, food is also one of the greatest pleasures in life. You already forgot?
14. Imagine
Every day think about that wonderful summer (year, life) that awaits you in the future. Remember in detail how you have been living before composing your program and imagine a new life, with a new yourself. Think carefully about all the details: what you eat for breakfast, what you wear, how others react to you. Do this exercise every day and it will significantly increase your chances of success.
15. Love!
Yourself, every cell and curve of your body. Look in the mirror more often (and without fear!). Think about what your body does for you every day, and thank it for it. Who else loves you so much?
If being absolutely frank, there is one more step. Probably the most important. Believe in yourself! I’m sure you’ll manage to do everything! Forget about the failures of the past to lose weight. You just didn’t know much and therefore you made mistakes. Do not blame yourself. Knowledge about proper nutrition is not innate. Remember all your achievements in life, you know, the road to them was not easy, huh? Everything is possible. And for a human being who has a goal, there are no obstacles. And soon, though, you’ll be wearing that awesome skirt. In fact, not for long. Soon you will have to postpone it. You haven’t changed your mind about striptease, huh?