We've already 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 a normal diet, the weight will come back. So is it possible to lose weight in just one month? We provide some obscure weight loss tips that nutritionists and fitness experts have shared with us.
Method #1: no calories
While cutting the calorie content of the diet cannot fail to yield positive results, there is still time to stop counting calories and focus on the nutritional value of foods. This is a mess and leads to a breakdown if you suddenly eat something really high in calories. As a result, this can even lead to constant stress, even wanting to lose weight and as a result lead to psychological disorders such as bulimia or anorexia. Nutritionists say that it is better not to count calories, but to count BJU products - the amount of protein, fat and carbohydrates in them - and to rely on protein foods, eating less carbohydrates and fats.
Method #2: Don't eat vegetables alone
We said above that you need to eat protein-rich foods. That's right, a vegetable salad made with seasonal vegetables, seasoned with a teaspoon of vegetable oil, is really healthy and even fills you up. But not for long. Moreover, fresh vegetables will be digested quickly and do not provide the necessary amount of nutrients for the body. Therefore, you should not only eat salad, do not eat meat, side dishes and other things. Prepare your lunch or dinner with protein - chicken breast, turkey, boiled veal, fish and seafood. Don't forget about small amounts of slow carbs - cereals and cereals, whole-wheat bread or durum pasta. Well, now you can think of a fresh vegetable salad to add to your meal.
Method #3: Get Enough Rest
That seems like an obvious fact, but just think: how many hours do you sleep a day? If you can't deal with the extra pounds in any way, we can bet no more than 5-6 hours. While you need at least 7-8 hours of sleep for the body to fully rest, the metabolism in it is maintained at an appropriate level. American scientists have confirmed the fact that people who sleep less than 5 hours a day have about 70% risk of obesity. But those who slept for 6 hours - only about 30%. If you don't get enough sleep, the level of the hormone ghrelin increases in your body, which causes cravings and hunger. Nutritionists also say that you should not engage in too much physical activity that will harm sleep. If you sleep enough 5 hours to hit the gym in the morning, then you'd better give up working out but get enough sleep - this will make weight loss much more effective.
Method #4: Exercise before breakfast
We mentioned exercising in the morning for no reason - they're actually more effective for weight loss than exercising at other times of the day. However, keep in mind that the early morning before your first meal is the ideal time for a not-too-extensive cardio workout. During such exercise, fatty tissue is burned - it becomes a source of energy for physical activity, since the level of insulin in the blood is minimal, and the body usually gets its energy mainly from sugar. On the other hand, if you are doing strength training (anaerobic training) with weight lifting, extra weights, multiple approaches and repetitions, the body definitely needs to be strengthened. Therefore, endurance training should be done after breakfast or at other times of the day, but not on an empty stomach.
Method #5: Exercise for just half an hour
Here's another novelty that fitness experts and doctors tell us. It turns out that if you exercise for a long time, more than 60 minutes, the level of the stress hormone cortisol will increase in the body. And this is exactly the hormone responsible for depositing fat from every extra calorie, and distributing fat throughout the body (meaning it gets accumulated in problem areas like the belly, thighs, and sides). . Therefore, it will be good if your workout lasts no more than 40-45 minutes, and at the same time, you can practice regularly, even every day. If you're training for a long time, break up the workout into sections (e. g. strength training and a cardio session), between which you should take a short break.
Method #6: Cycle eating
If you still can't give up counting calories, turn this factor to your advantage: eating cyclically. Like this? Let's talk in more detail. If your daily calorie intake is about 1500 kcal, then 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 from Thursday, go back to 1200 kcal, and continue to eat this way for three days, varying the calorie content of the daily diet. This will allow you to "trick" your body, not pushing it into a state of stress and not allowing the body to adapt to the low calorie content. All these will allow the body to get rid of the accumulated kilograms more efficiently and quickly, and to successfully break down and eliminate fat cells.