We have talked about how fast diets do not work. That is, they can work, but in the short term, and when you switch to your normal diet, the weight will return. So is it possible to lose weight in just one month? We offer several non-obvious ways to lose weight that have been shared with us by nutritionists and fitness experts.
Method 1: do not count calories
Although reducing the calorie content of the diet can not but give positive results, it is still time to stop counting calories and focus on the nutritional value of food. This is the factor that upsets and leads to damage if you suddenly ate something very high in calories. As a result, it can even lead to constant stress, an even greater desire for weight loss and, as a result, psychological disorders such as bulimia or anorexia. Nutritionists say that it is better to measure not the calorie content, but BJU products - the amount of protein, fat and carbohydrates in them - and rely on protein foods, eating less carbohydrates and fats.
Method number 2: do not eat only vegetables
We have said above that you should rely on foods high in protein. Yes, a vegetable salad made from seasonal vegetables, seasoned with a teaspoon of vegetable oil, will be really healthy and even 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. Make your lunch or dinner so that it contains protein - chicken breast, turkey, boiled beef, fish and seafood. Do not forget small amounts of slow carbohydrates - cereals and cereals, wholemeal bread or durum wheat pasta. Well, now you can already think of a salad with fresh vegetables, which you will add to your meal.
Method number 3: rest completely
It would seem obvious, but just think: how many hours a day do you sleep? If you can not cope with the extra pounds in any way, we can bet that no more than 5-6 hours. While you need to sleep at least 7-8 hours to fully rest the body and maintain metabolism at the right level. American scientists have confirmed the fact that people who sleep less than 5 hours a day have about 70% chance of obesity. But those who have slept for 6 hours - only about 30%. If you do not 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 you should not do too much 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 stop training, but get enough sleep - this will be much more effective for weight loss.
Method number 4: exercise before breakfast
It is no coincidence that we mentioned morning workouts - they will actually be more effective for weight loss than exercise at other times of the day. Keep in mind, however, that early in the morning before your first meal is the ideal time for cardio (aerobic) workouts that are not too intense. During such an exercise, it is the adipose tissue that will burn - it will become a source of energy for physical work, as the level of insulin in the blood is minimal and the body usually draws energy mainly from sugar. On the other hand, if it is a strength training (anaerobic training) with weight lifting, extra weights, a variety of approaches and repetitions, the body definitely needs strengthening. Therefore, strength training should be done after breakfast or other times of the day, but not on an empty stomach.
Method number 5: Exercise for only half an hour
This is another innovation 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 deposition of fat from every extra calorie, and for the distribution of fat throughout the body (ie it is deposited in problem areas such as the abdomen, thighs and ribs). Therefore, it is good that your training does not last more than 40-45 minutes, while, by the way, you can train often, even every day. If you are 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 in cycles
If you still can not give up calorie counting, turn this factor to your advantage: eat in cycles. Like this? Let's talk in more detail. If your daily calorie intake is around 1500 kcal, on Monday you should eat about 1200 kcal, no more. But on Tuesday, eat your rule - 1500 kcal. And on Wednesday you can eat 1700-1800 kcal. But from Thursday, go back to 1200 kcal and continue eating this way for three days, changing the calorie content of your daily diet. This approach will allow you to "cheat" the body, not lead it to a state of stress and not allow it to adapt to a low calorie content. All of these, in turn, will allow the body to shed the accumulated pounds even more efficiently and quickly and to break down and successfully remove fat cells.