Without a doubt, spring is a wonderful season. Everything wakes up from the winter dream, 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 take off, let alone fly.
A familiar sight: opening a window to the first rays of the spring sun, you rush to try on that striking dress, which was the subject of many dates last summer. After a 5-minute look in the mirror (usually a surprised one), you close up (and pull the shades off the windows), put the dress back in a closet, and it starts to feel like 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 consume until you start paying close attention to them. In general, a journal is the best way to track the successful approval of the planned program. So keep writing, until you feel confident on the path of your new life.
2. Analyze
Think, which of your eating habits prevent you, and change them. Also, think about what they can be caused by. Very often people hide their real problems behind food. What brings you to the second serving of this divine cheesecake? Boring job, tricky boss, apartment that didn’t wait until his lucky hour to fix it, boyfriend, showing little attention that is so needed 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
Beforehand, so that this accursed piety can’t hinder you anymore. And it is 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 slim 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 hisses of men? She thinks better. Motivation is very important. Here you need to determine what is important to you at the moment. Any, even the most unusual variants, will suit (going to your little sister’s school party and going unnoticed there; putting on that stunning short skirt, which you have already been dreaming of for the second season; driving him crazy with a spectacular striptease). How many unique life opportunities pass by!
4. Stay informed
“Stay informed – means to be 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 with what to eat.
Learn how your body works, what it needs, and learn how to provide it with everything it needs. He’ll repay your kindness with a flat stomach, a slender pair of 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 slim 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 figure out what your daily ration should be, draw a triangle on a piece of paper and label its angles as 3 elements of nutrition. Enter 60-65% for carbohydrates, 30-35% for protein, and 10-15% for fat. Now all you have to do is read the product labels carefully.
– We all know something about calories. These are some obscure terms, with the help of which we value 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 (liter) of water at 1°C.
To get rid of 1 kg of fat, you need to burn about 7000 kilocalories, correspondingly, from 10 kg (or whatever you want), about 70000, which is equal to the energy, spent on 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 norm of 1,500-1,800 kilocalories a day to train and around 2,000 kilocalories to maintain it.
– Sugar, fine flour products (favorite cakes, pastries and pies), of course, are very tasty. But, regardless of the fact that they are quite different, the processes they provoke set similar mechanisms in motion in your body. Its essence is in the change of 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 on the counter of your diet, and the horror of excess kilograms in everyone, alas! – imaginable places.
Limit the consumption of these products and in two weeks you will see noticeable results (others will see them too!).
– The stomach is an organ of your body, in which you conduct ruthless experiments, filling it with food, not always so healthy. In fact, a poor person does not need so 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. Longer periods the body will treat as hunger and will keep everything that you ate after such a break in store.
Of course, you’ll want to wear this mini this weekend. And what could be better than treating yourself to something ultra-trendy from your favorite designer’s new spring collection! The images that come to mind are so tempting that you are willing to go weeks without eating in order to reach your goal as soon as possible. Plus, 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 tissues. Your weight will return immediately after the strict diet ends (due to fat, as it is much easier for your body to gain it than to build muscle); and secondly, it’s quite sad to lose it! As it helps you burn calories and makes your body beautiful and neat.
So don’t set yourself unrealizable goals as an object. An outcome that you go slowly but confidently towards will be the most stable.
5. Create 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 used to bother you. No unnecessary things.
Divide it into at least 3 columns (if you’re 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 the meals in these columns. Thinking of all possible situations (restaurant temptation with your loved one, dinner at your mother’s house, Friday bribes with your friends), make up variants of 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 diary and summarize the numbers. If you manage to stay within the required amount, 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 at the office preceded an overly large dinner at home, which you can’t forgive yourself for, take some with you to work tomorrow. You really can control your nutrition!
7. Play
Saying goodbye to bad clothes is a difficult matter. So present gifts for 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, no matter how ideal it may be considered, is 30% dependent on your activity during the day. As Henry Ford said, “You can choose a car of any color as long as it’s black.” Find sport 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 hips. Do not exceptionally hang on the weight indices – you can look absolutely different, with the same weight. And also it can 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 more slowly, 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 losing weight.
12. Drink
Yes actually. Those boring 8 glasses of water a day. Water is your number 1 helper in the difficult matter of getting rid of extra inches. It will provide a feeling of satiety between meals, 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 encourage you. 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 that you will start with. When the things you wrote down on paper become a habit for you, set a new goal. Not forgetting section 7, of course.
Also, treat yourself to your favorite unhealthy food in small amounts. This way you will not have the feeling that you deprive yourself of the best and most pleasant of 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 about all the details carefully: what you eat for breakfast, what you wear, how others react to you. Do this exercise every day and this 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! You will surely be able to do everything! Forget 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 donning that awesome skirt. In fact, not for long. Soon you will have to postpone it. You haven’t changed your mind about stripping, have you?