Fast weight loss forever. How to lose weight once and for all: effective methods, the secret of weight maintenance, where to start

The word "diet" comes from the Greek diaita, which means lifestyle. This concept refers to a specially selected diet and diet. Diets differ in the composition and type of food processing, quantity, calorie content, etc. They are prescribed for various diseases, and are also practiced by millions of women around the world. Voluntary restriction of one's diet is associated with a natural desire to feel light and like the opposite sex.

But most women don't consider one important point: losing weight for a holiday or beach season is one thing, but keeping yourself in shape all the time is another. It all depends on the interpretation of the concept of "diet". If we understand it narrowly, as a diet restriction for 14, 20, 30 days, etc., then what will happen after? As a rule, having achieved the desired result, the ladies relax, and everything returns to normal. But if you understand the "diet" in its literal translation as a way of life, as a kind of habit, then you can count on a long-term result. For tips on how to lose weight once and for all, read the article.

Margarita Koroleva: one of the most sought-after nutritionists in Russia.

Margarita Koroleva - candidate medical sciences, dietitian, head of the aesthetic medicine clinic, author of weight loss methods and various projects related to weight loss. She thoroughly studied the issue of body weight correction, was trained in leading Russian and world clinics, has a huge number of diplomas and certificates in the field of aesthetic medicine.

The nutritionist is active in educational activities: he publishes books on weight loss, participates in television and radio programs, publishes scientific papers and articles in well-known magazines. Her method of reducing and maintaining weight is used by many Russian representatives of show business, politicians and entrepreneurs. For example, Tina Kandelaki, Valeria, Nikolai Baskov, Philip Kirkorov, Anita Tsoi, Vladimir Solovyov and others. Benefits of Margarita Koroleva's weight loss program:

• the emphasis is on comfortable weight loss, without debilitating hunger strikes;
• according to the diet of Margarita Koroleva, it is quite possible to lose weight forever, because the knowledge gained develops into the habit of eating right, which helps to keep fit.

Methodology of Margarita Koroleva

The basis of the methodology of Margarita Koroleva is mono-diets, fractional meals and fasting days. Doctor on own experience and many years of dietary practice convinced of the effectiveness of this approach. She advises to eat 5-6 times a day in small portions.

• Breakfast is the foundation of the whole day. Since a person receives the main energy impulse from the morning meal, breakfast should be given paramount importance. But for proper diet According to the Queen's system, you will have to fall in love with porridge. The doctor recommends cooking them on water with rice, oatmeal or buckwheat. You can use a little as a dressing. fresh fruit, dried fruits or nuts. To alternate the morning diet, cottage cheese, eggs or low-fat dairy products are suitable.
• natural ingredients. The source of proteins, fats and carbohydrates should be natural products, mainly plant origin(lean meats, cereals, dairy products). The method of their preparation also needs to be considered. In fact, almost everything is suitable except frying. Boiling, baking in foil, steaming, stewing without oil are ideal options for preparing healthy dishes. Foods recommended by the Queen: lean meats, lean fish, seafood, fruits, vegetables, low-fat dairy products, cereals, eggs, vegetable unrefined oil, wholemeal bread, rye crackers, whole grain bread. You can drink green tea, weak black, 150 g of coffee, juices without sugar.
• Not after 18:00, but after 19:00! The famous expression “I don’t eat after six” may soon be out of date. The Queen advises not to eat after 19:00, because due to the slowdown in metabolic processes, the food eaten may be deposited on the waist. However, if the feeling of hunger is very strong, then it will also be wrong to endure it. Suitable in this case low-fat kefir or tea with honey. The body should feel comfortable, so fasting with the Queen's diet is excluded.
• Water for metabolism. The Queen, like many doctors, recommends drinking at least two liters of clean water. It helps to cleanse the body and helps to lose weight. Drinking during and immediately after meals is highly discouraged. It is best to drink water between meals and 15 minutes before meals.
• There is in moderation. It is no secret that the more a person eats, the more the walls of the stomach stretch, and if you eat quickly, then there is a risk of consuming calories much more than the required minimum. In order to avoid overeating, the Queen recommends making it a habit to eat slowly, which is called with feeling, really, with arrangement. After a certain period of time, a person will realize that he needs much less to saturate than he thought.

It's not just about the food

Margarita Koroleva considers not only the methods of a balanced diet, but also other equally important questions about how to lose weight once and for all.

• Psychological aspect. The nutritionist believes that in the task of losing weight and keeping fit, purpose and motivation are important. Without the strongest incentive and the answer to the question “why do I need this”, it is very difficult to achieve something. It is important to try to find inner harmony in order to minimize stress and disbelief in one's own strength, which can result in breakdowns.
• Proper nutrition as a lifestyle. The Koroleva Method is not an ordinary diet designed for a short-term result, but an attempt to change food preferences, creating the habit of choosing healthy foods.
• Related programs. In order to lose weight forever, it is necessary not only to adhere to proper nutrition, but also to exercise regularly and use the advantages of modern hardware medicine.
• Features of the body. Self-weight loss in some diseases is unacceptable. Therefore, choosing a diet by the Queen and having tangible health problems at the same time, it is best to first consult with your doctor.

Unloading days and mono-diet, how to help lose weight

As an additional help in losing weight, Margarita Koroleva recommends fasting days and days when there is only one product in the diet. There can be from one to three such short-term diets, depending on how this method is tolerated. Rules for unloading days: drink plenty of water and frequent meals of the product that you choose to unload.

The Queen's mono-diet consists of nine days and includes rice, chicken and vegetable diets. On such a diet, the body is cleansed of toxins, toxins and harmful substances, saturated nutrients and metabolic processes return to normal. For 9 days you can lose 5-10 kg. It is allowed to use such a diet once every six months, if there are no health problems.

Fasting days (from one to three days)	Mono-diet (every day for three days for six receptions, the following products are consumed). Data are given for one day.
1.5 kg of fruits (choice of pineapple, oranges, watermelon or apples) or 1.5 kg raw vegetables eat during the day for 6 meals	First three days. Long-grain rice porridge (one cup of rice without salt is used for cooking, and the resulting portion is divided into six parts). Additionally, you can eat up to 3 teaspoons of honey every day.
1.5 l of tomato juice or 1.5 l of kefir 1% drink a glass during the day	From 4 to 6 days. Skinless, lean chicken weighing up to 1.5 kg, steamed without salt, divided into six servings.
600 g fat-free cottage cheese or 400 g boiled lean meat eat during the day for 6 meals	From 7 to 9 days. Vegetables no more than 1 kg, (preferably white or green), half of which must be fresh without salt, and the other steamed or stewed. Portions are divided into three parts and alternate.

Since losing weight once and for all is the main goal of this technique, after fasting days and a mono-diet, it is necessary to adhere to a healthy diet and the tips described above throughout life.

Vladimir Mirkin: the author of a unique method of rejuvenation and weight loss

Vladimir Mirkin - Candidate of Medical Sciences, psychotherapist, nutritionist, creator of a unique weight loss technique, author of books on health improvement. The advantage of his approach is that it helps to overcome emotional addiction, explains how to lose 100% weight forever through reprogramming the subconscious. With the help of Mirkin's books, you can get hints on next questions:

• How to overcome bouts of hunger with the power of thought?
• How to deal with addiction to harmful products?
• How to relieve emotional stress during weight loss?

Psychological techniques and self-hypnosis formulas proposed by the doctor have helped tens of thousands of people not to break loose during the diet, and most importantly, not to gain weight again. Therefore, if you are wondering "how to lose weight once and for all" and "where to start", then start with the right attitude. As for eating behavior, the essence of the Mirkin technique is to exclude forbidden foods for each specific case.

The basic principles of the Mirkin diet

In order to lose weight forever, diets with step-by-step instructions may not be enough. In the end, they can get bored, then all efforts will be in vain. Therefore, it is best to learn some rules for losing weight and a list of desirable and undesirable foods. Below are V. Mirkin's recommendations.

• eat 4 times a day in small portions when there is a feeling of hunger, and not according to the regimen;
• chew food slowly, because the feeling of satiety does not come immediately;
• for the first there is only broth, for the second, meat and fish are best suited;
• vegetables and fruits - a good option snacks;
• fried foods should be cooked in vegetable oil;
• dessert should contain a minimum of sugar;
• drink as much water as possible.

Knowing the list of allowed and prohibited products, you can independently manage your menu and select the best options. By the way, Mirkin advises not to give up bread completely - a piece a day is quite acceptable. Reviews about the diet are mostly positive: in 14 days people manage to lose 5 to 10 kg. Mirkin's book "How to lose weight once and for all, 11 steps to a slim figure" contains real stories people who, by their example, inspire others to overcome extra pounds.

However, as in any such cases, before using the Mirkin diet, you should consult with your doctor. It should be noted that for some diseases or lifestyle (for example, with vegetarianism), it is not suitable.

If everything is in order with you and the doctor has allowed you to use the diet, then you should additionally engage in physical activity. And remember, the main thing is to strictly follow your goal, set your own subconscious for the result, because only you can help yourself, and having achieved the expected effect, promise yourself - "I lost weight once and for all."

The method by which even capricious world stars lose weight

The Mark Fit method was developed taking into account the modern rhythm of life, in which it is quite difficult to follow a diet. The author notes the main problems that appear in a person due to excess weight:

• violations of the heart;
• increase in pressure;
• infertility;
• diabetes;
• brain problems;
• inferiority complex.

• under certain conditions, you can eat after 19:00;
• no need to count calories;
• frequent fractional meals are optional.

The Mark Fit diet is considered universal, suitable for absolutely everyone.

Is it worth it to lose weight quickly?

Many people ask the question: “How to lose weight quickly and permanently?” But can such a statement be considered correct? As practice shows - no. Most diets that promise lightning-fast weight loss and long-term results do not justify themselves. At the same time, discard excess weight someone succeeds quickly, but far from everyone can save a new one. Often, kilograms return with interest, and the body experiences enormous overloads, resulting in various diseases. Better to act slowly but surely. You also need to understand that in order to lose weight forever, there is no easy way to harmony. First you need to reconsider your eating behavior, make it a habit. And this can take even years.

How to form the habit of eating right?

The Internet is replete with various diets, which are becoming more and more every year. We examined only three methods of different authors, each of which has its own idea of ​​​​how to lose weight once and for all. It is wrong to say that someone's method is the most correct, because everything depends on the physical characteristics of the person losing weight, existing diseases, psychological and emotional state and from many other factors. However, there are some general rules relevant to everyone. If you set out to lose weight once and for all, but you don’t know where to start, then the following tips are for you:

• You really need to realize that normal weight is not only aesthetically pleasing, but also useful. This advice is for those who do not want to suffer from various diseases that appear in response to extra pounds, or deny themselves an active life?
• Remember that food is just a source of energy, not a panacea for all ailments. Often a person confuses psychological hunger with physical hunger, so he eats 2-3-4 times more than he needs.
• Nutrition must be balanced. It is necessary that proteins, fats and carbohydrates are present in the proportions necessary for your body, and the number of calories consumed is less than those spent (if you are losing weight) or equal to them. (if you maintain weight).
• When the arrow on the scale finally moves down, then this should be an incentive to work on, and not a signal that you can reward yourself for good results. More precisely, you can stimulate yourself - with a new dress, for example, but not with a piece of cake that will cross out all your work.
• The habit of eating right does not come immediately, you need to remember this. Sometimes it takes years to form! But if you eat rationally for a long time, then the walls of your stomach will decrease, and small portions will be enough for you to eat. Moreover, over time, the desire to eat fatty and high-calorie foods will disappear, because the body will get used to lightness, and heavy food will no longer be perceived with such enthusiasm. You will have a mental stop valve that will control you.
• When the weight returns to normal, you can allow yourself everything, but in limited quantities. As you know, the forbidden fruit is sweet, but if you mentally remove the barriers, then you will quietly stop pulling towards high-calorie foods. Allow yourself to eat sweets every day, but little and at a certain time. For example, one cookie for breakfast and one candy for lunch with coffee. So, on the one hand, you allow yourself small joys, and on the other hand, you do not allow yourself to break loose. If you completely ban your favorite foods, then you are more likely to have breakdowns, and instead of one candy, a whole box will follow.
• One diet to keep yourself in good shape will not be enough. Physical activity is required. Its plus is not only in figure correction, health promotion and youth prolongation: with regular training, you can afford to arrange gastronomic holidays more often with a clear conscience and without fear that the eaten pie will be deposited on the waist.
• Remember to drink plain water, 6-8 glasses a day at least. This is not a tribute to fashion, but a real mechanism for the normalization of metabolism.

Conclusion

The article highlights some points on how to lose weight once and for all. Of course, this is a long and difficult path, it is a constant work on oneself. Over time, when proper nutrition becomes a way of life, this struggle will be much easier, and for some it will not be noticeable at all. If you give yourself a word that "I lost weight once and for all," remember that promises are made to be kept. The main thing is to have motivation, knowledge of the basics of proper nutrition and a strong desire to look good and feel your best.

Every woman dreams of losing weight and often resorts to various newfangled and widely advertised diets to achieve her goal.

However, it should be remembered that most of them are nothing more than a talented marketing ploy.

In addition, not all weight loss programs are safe.

How to do so in order to lose weight properly, while not harming the body?

How to lose pounds, but not torture yourself with harsh diets?

Anything is possible, you just have to want it!

Ways to properly lose weight without dieting once and for all

One of the downsides of dieting is weight gain.

You can lose 10 pounds and gain 5 over the next week.

This is due to an imbalance in nutrition, because a person who has been limiting himself in many dishes for a long time, after successfully completing the program, often throws himself on now allowed foods, as a result of which the kilograms lost with such difficulty return to their place.

To prevent this from happening, you need to normalize the diet, fill it with products that contribute to successful weight loss, and exclude harmful ones that promote weight gain.

Over time, you get used to proper nutrition, your metabolism improves, and the problem of excess weight disappears once and for all.

Every day you need to eat fruits, berries and vegetables, this will eliminate the feeling of hunger and overeating, reduce the desire for sweets, fill the body with essential vitamins and macronutrients.

Meat and fish, as the main sources of protein, should be the main products in your menu.

If you eat a small plate of porridge once a day, the result will not be long in coming, and the long-awaited plumb lines will appear within the first days.

Never forget to drink water.

It will not only remove toxins from the body and relieve swelling, but will also contribute to weight loss.

Speaking of water, you need to remember that we are talking about a clean drinking liquid, but not carbonated, coffee and tea are also not included in the required amount of water balance for the body.

You need to make it a rule to drink a glass of warm water every morning before breakfast.

Once a week, you need to spend fasting days (buckwheat, grapefruit, cottage cheese) - this is very useful and effective, especially when you are looking for the answer to the question: how to lose weight quickly and correctly.

All flour, sweet, salty, fried, smoked, as well as alcohol are excluded from the diet.

If it’s hard to do without sweets, replace sugar with honey by adding it to tea or cereal.

Diet

Speaking of vegetables and fruits, you should be aware that not all of them are equally conducive to weight loss.

Among them are those that nutritionists strongly recommend not to abuse.

Fruit

You only need to eat those that do not contain an increased amount of sugar.

Fruit sugar contains a large number of carbohydrates that have the ability to turn into fat.

Fruits that can be eaten in unlimited quantities include apples, oranges, tangerines, grapefruits, pineapples, kiwi.

But bananas, passion fruit, figs, mangoes fall into the list of undesirable foods that you should not get involved in.

This is due to the high content of sucrose in the fruit.

Berries

Strawberries, raspberries, cherries, cherries, sea buckthorn, cranberries, blackberries not only significantly affect the process of losing weight, but also have an antioxidant effect.

The exception is grapes, you should not get carried away with them.

There are no berries that can prevent the process of losing weight.

Vegetables

Just two vegetables a day can improve metabolism, change the processes of fat formation and the consumption of fat cells.

Due to their low calorie content, vegetables are an excellent dietary product.

In addition, each of them contains the amount necessary for the body. useful substances capable of keeping the body in good shape.

Carrots, zucchini, pumpkin, cabbage (especially broccoli and cauliflower), cucumbers, tomatoes, spinach, celery are vegetables that should be preferred.

But potatoes should be excluded from the diet.

Meat and fish

Fatty pork must be abandoned, opting for chicken, turkey, rabbit, lean beef.

Fish is better to choose marine varieties.

Shouldn't get carried away fried foods, it is better to stew, cook, steam or grill.

It is better not to get carried away with salt, but this does not mean that you need to abandon it completely.

Remember that in everything you need to know the measure.

By limiting yourself to the consumption of meat and fish dishes, you risk leaving your body without the required amount of animal protein.

This can lead not only to metabolic disorders, inhibition of the process of fat consumption, but also to hormonal imbalance.

Cereals

Porridge is not only nutritious, but also a healthy product that can enrich the body with essential vitamins, minerals, trace elements and fiber.

They improve the functioning of the digestive tract, maintain blood sugar levels and remove excess fluid.

The most useful are: buckwheat, oatmeal, rice, lentil, flaxseed, corn.

You need to boil them in water, and it is better to refuse milk, butter and sugar.

Dairy products

They are enriched with calcium and easily digestible protein, which contributes to the acceleration of metabolic processes and, as a result, rapid weight loss.

Kefir, cottage cheese, low-fat yogurts contribute to weight loss.

However, it should be remembered that calcium requires magnesium, so dairy products are best consumed with foods containing magnesium: cereals, bran, nuts.

Physical exercise

Above, we found out how to lose weight without dieting.

But in addition to proper nutrition great importance should be given to sports activities.

During exercise, the muscles tense up, and more energy is consumed than at rest.

It is best to enroll in a fitness club, where an experienced specialist will help distribute the load correctly.

However, this possibility is not always available.

You can also successfully practice at home.

To do this, you need to find a place where you can calmly stretch to your full height.

Choose a set of exercises that you consider optimal for yourself.

You should not start with advanced exercises, as you risk injury, increase the load gradually.

Combine aerobic and anaerobic training and be sure to warm up before class.

For starters, 15 minutes will be enough.

Doing every day is not worth it, unless you are preparing to participate in the Olympics.

Remember that it takes a day for muscles to recover after an intense workout.

But the press can and should be downloaded daily, and it is recommended to do this not by time, but by the number of repetitions and approaches.

As a rule, start with 10-15 repetitions in three sets, paying attention to each muscle group, performing exercises on the lower, upper press and oblique muscles of the abdomen.

Be sure to include walking in physical activity, it trains the heart, improves blood circulation and maintains muscle tone.

Help you understand useful properties spinach and learn how to cook delicious dishes from it.

Forbidden methods of losing weight or what not to do

It seems to people who are overweight that the more drastic the measures aimed at losing weight, the more effective the result will be.

About what not to do categorically:

1. Starve. remember, that daily rate calories should not be less than 1200.
2. Take dubious dietary supplements, nutritional supplements, diet pills. They have nothing to do with the correct process of losing weight and do not affect it in any way.
3. Cleanse the body of toxins with enemas. This is allowed only in stationary conditions as prescribed by the attending physician. Frequent procedures harm the intestinal microflora.
4. Engage in sports loads without knowing the measure. This can cause irreparable damage to the body.
5. smoke. Nicotine does reduce appetite a little, but starting to smoke in order to lose weight is the worst thing you can do!

Getting back to weight after having a baby

After childbirth, many women gain weight.

However, you can’t go on a strict diet and exhaust yourself with hunger.

It is better to carry out the process of losing weight gradually and after the end of breastfeeding, so as not to harm the baby.

How to eat right now to lose weight?

You need to eat little, but often, giving preference useful products, if possible, engage in physical exercises aimed mainly at putting the stomach in order.

You need to rest more, because lack of sleep can lead to stress, which is often tried to “seize” with something tasty.

The video recording will be very useful for both young mothers and everyone else:

However, there are also some psychological points, following which you can achieve excellent results:

1. Hang a photo on the refrigerator where you are slim and beautiful. This will be a good incentive.
2. Change habits. Instead of snacking on the run, eat at the table. When you go shopping, make a grocery list and take enough money with you so you won't be tempted to buy something tasty. Reduce portions, if you used to eat from a large deep plate, change it to a small one. Used to satisfy your hunger with sweets and cookies? Replace them with green salad and vegetables.
3. Clean out the refrigerator of unnecessary and harmful products and fill it with useful ones.
4. Replace the potato and pasta side dish with brown or wild rice and vegetables.
5. Before going on a visit, eat a hearty meal at home or at least drink a glass of kefir.
6. Eat slowly, so you get full much faster.

Watch a video in which a nutritionist will tell you how to lose weight correctly:

Are you on a diet again? Keeping track of weight loss on the scales is a very pleasant thing. But if you treat this stage of your life as a temporary matter, there is a 90% guarantee that the kilograms will return. And it’s good if you don’t bring friends with you. Therefore, you asked yourself the question “how can I lose weight forever?”.

Long-term (and even more so life-long) harmony can only be guaranteed a radical change in your eating behavior.

Therefore, consider 10 that will help you lose weight forever.

Rule 1: don't starve

Fasting is always stressful for the body, in response to which metabolism slows down. To increase your metabolic rate, eat small and frequent meals, 4-6 times a day. At the same time, the break between daily meals should be no more than 4 hours, and the break between dinner and breakfast should be 1-12 hours.

Rule 2: Eat everything

Having imposed a ban on a certain product, you may be faced with a neurotic need for the “forbidden fruit”. And then a negative attitude will be formed towards the process of losing weight. Therefore, forgive yourself for small (precisely small!) Errors in nutrition.

Rule 3: Set a Goal

Motivation is a trendy word these days. But it is strong motivation that is a prerequisite for losing weight. A positive and clear picture of the benefits that you will get by losing weight can keep you from relapse. Determine for yourself 5-7 goals for which you need to get rid of extra pounds.

Rule 4: good sleep

Not so long ago we wrote about its role in losing weight. With lack of sleep, the burning of fats during sleep stops, metabolic processes in the body slow down. This provokes a decrease in mood and we begin to seek solace in food.

Rule 5: Limit your calorie intake

Eliminate fatty foods and foods high in simple carbohydrates from your diet. At the same time, we try to use. First, weight loss will come at the expense of fat loss, not muscle loss. And secondly, for the assimilation of protein, the body spends a lot of energy, which in itself leads to weight loss.

Rule 6: look for new experiences

Having lost the pleasure in the form of food, you need to urgently find a replacement for it. Otherwise, the “breaking” from the lack of the usual evening tea drinking with cake may be stronger than you.

Rule 7: Avoid cheap food

By reducing the amount of portions, you can afford natural quality food. After a while, the new habit will take its toll and you will stop looking at fast food.

Rule 8: physical activity

10,000 steps daily. This is only at first glance a lot. The main thing is to stop lying to yourself about your exceptional employment. So - turn on the step counter in your smartphone - and go!

Rule 9: don't forget the water

Very often our body confuses thirst with hunger. In addition, with a high protein content in the diet, it is simply necessary. This advice applies only to healthy people: in hypertensive patients and kidney diseases, drinking plenty of water can provoke an exacerbation of the disease.

Rule 10: Avoid Alcohol

and under its action a person loses control over the amount of food consumed. In addition, alcohol retains water in the body, disrupting metabolic processes.

For a year now, I have not gained weight again after another weight loss to the sea. All this time I eat my favorite food after 18:00 and sometimes after 23:00, I eat a lot. But I don't get fat anymore like I used to!

My clients that I have reached out to have stopped dieting and jumping cardio a week before their vacation, and have chosen the right weight loss strategy. They are no longer upset that they are slowly losing weight (2 kg per month), they are happy that they received an inoculation of the truth from endless advertising about a quick result for life!

If you are currently on another diet, then go make yourself a bigger sandwich and come back to finish reading this article! Let's talk about losing weight once and for all. Or at least structure everything you need to know about it.

In the videos, I ask the most popular questions about weight loss and training to the titled coach with a rich history of bringing hundreds of ordinary people and professional athletes into perfect shape Vitaly Sobolev.

Popular

Why do we lose weight

First, let's figure out how the process of losing weight happens? So, in order to lose weight, we need to form a calorie deficit. That is, you need to spend more calories than you get. There are two ways to create a calorie deficit: food and exercise. There is also a 3rd one that complements food and fitness and is not a separate weight loss option: non-workout activity (your favorite 10,000 steps).

Scarcity Options

That is, you can cut food to the required deficit and start losing weight without going to the gym. Or you can eat chocolates and work out in the gym more than was eaten. In both cases, you will lose weight.

And what exactly you will lose weight, waist or buttocks, is unknown. The result is not predictable. In both cases. But what to do after losing weight to save the result? Unfortunately, this is not written in the recommendations for any diet.

As the saying goes: “When you lose weight, you realize that you weren’t loved not because you were fat, but because you were a fool!” In this joke, I found a deep meaning associated with the process of losing weight and the state to which you come as a result.

Where to start, or the most important

So where to start? First of all, choose a weight loss strategy for yourself by defining your goals. If you want to be in a resort in a month and, with your stomach sucked in, take a couple of beautiful pictures for Instagram or conquer the man of your dreams, then you can risk all your health, because it costs you nothing while it is! Fast weight loss invented just for you! Get ready for some serious stress for the body! Get on the "Dukan" - and in a month you will pour out 4-5 kg ​​of water, 2-3 kg of fat and muscle mixed.

If you are ripe to lose weight once and for all, then let's figure out together why this strategy is correct and what result you will come to.

calorie deficit

Let's start with food. Any diet from the Internet is a huge calorie deficit, cutting food from your usual 2300 - 2500 to 1000 kcal per day. Food by itself is of little importance. The point of any diet is to create a maximum deficit. Accordingly, the greater the deficit, the faster the process of losing weight.

But a large deficit is primarily a violation of the hormonal background and a high risk of breakdowns.

In a long-term weight loss strategy, the calorie deficit should be small - 200, maximum 400 kcal per day. Never lower your daily calorie intake to less than 1500 kcal! This is the lowest healthy limit for a woman over the age of 16.

With a small calorie deficit and proper work in the gym, you begin to lose weight precisely due to subcutaneous fat. The optimal weight loss formula is 3 weeks of deficiency, then 3 weeks of retention. That is, for the first 3 weeks you eat 200 - 400 kcal less than your daily allowance, then for 3 weeks you eat the daily allowance. But don't exceed it! It is important. Lost a couple of kilos. Then a new circle: deficit - retention. And so on until you get the numbers you want. I do not recommend sitting on a deficit without deduction, as there will be breakdowns that demotivate you to do this important thing, which will definitely turn your life around 180 degrees.

How to calculate your rate?

Each one is individual. And when it comes to a deficit of 200 kcal, it is important not to make a mistake with the norm. In this regard, nutritionists and nutritionists have formulas based on your measurements. But if it is not possible to pass such testing, then the easiest way is to listen to your body through observations. Try for several days to eat 3 times a day clean food (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe changes in weight, and also count the amount of food. It is very difficult to overeat with such a food basket if you do not add sugar and delicious sauce or start frying everything. After counting the daily calorie intake for 1-2 weeks and observing the weight, which is unlikely to change for the worse, you will calculate your daily rate. This data will be exactly your body, which is very important.

Then you will take 200 - 400 kcal from this norm to create a deficit. At what, 200 is better than 300 or 400!

What does it have?

All the informational chaos about how to eat this to lose weight, and how to wave your leg so that your fifth point is rounded is nothing more than the content of phytonies for the same phytonies who have a lot of free time to run around the shops and look for themselves chia seeds for lunch. Ordinary people who work 8 or more hours, raise children, and deal with other important issues simply do not have the time and opportunity to lead such a lifestyle. Carrying a container of food with you to work is cool, ordering ready-made food with a normal KBJU is very convenient. But the most important thing in the matter of losing weight is that you don’t get tired of these containers after a couple of weeks and you don’t give up on an important undertaking. If you're used to chatting with co-workers at lunchtime in your favorite dining room, indulge in this pleasure! Now you can find everything everywhere. The main thing is to be able to choose! Remember that the most important principle effective weight loss - you should be comfortable. You don't have to feel like an outcast choking on lentils in the kitchen when everyone else is out for lunch.

Diet

How do you plan your diet anyway? In the process of losing weight, only the calorie deficit matters, not your diet (for healthy person)! You can eat chocolate and burgers and still lose weight. But if you replace delicious high-calorie food with “correct” (we are not talking about low-calorie), saturation occurs much faster and the diet is more comfortable. And the right food is the one that feeds your muscles, which has all the nutrients you need, which does not lead you to breakdowns and helps to start the acceleration of metabolic processes.

BJU

The BJU formula is also different for everyone. Someone comfortably perceives a decrease in fat and an increase in protein in food and begins to lose weight. I melted before my eyes when I increased the carbohydrates in my diet! Yes, yes, every day pasta and cereals - while minus 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you need to experiment with the menu until you find the perfect formula. In any case, you will lose weight with a calorie deficit, but a balanced diet will help start the necessary processes. Sometimes cutting carbohydrates towards protein will unbalance your appetite and you will crave chocolate wildly. The main principle to remember is that every meal you eat should contain proteins, fats, and carbohydrates. And the goal should be to form the right eating habits. Nutrition is a culture of nutrition that helps develop them.

Nutrients themselves are very important for the restoration of the "hormonal". For a person with hormonal disorders, the help of a nutrition specialist is needed. If you are a relatively healthy person, you can balance your diet on your own. Do not complicate this process for yourself, otherwise you will quit without achieving a result! The fact that you will be counting calories for a while is already very emotionally complex. Start simple if it is not possible to draw up a menu from a specialist. Keep the balance in carbohydrates at the level of 70% complex and 30% fast. Protein at the rate of 1-1.5 g per kilogram of your weight (varies depending on the volume of your training) and fat is the minimum amount. But do not overdo it with fat-free foods, you definitely need fats too! 5% cottage cheese is great for fat content.

Change the ratio of BJU according to different formulas and observe yourself when you better tolerate a deficit of 200 kcal and when you lose weight.

Another food question

Can you eat after six? It doesn't matter what time of day you eat. The recommendation not to eat after 6 is due to the fact that in this case you skip one meal, which automatically cuts your diet by 25-30%, thereby forming a calorie deficit - and you start to lose weight. If you have already formed a deficit, you can eat at a convenient time for you.

It is not recommended to eat two hours before bedtime, as this adversely affects the recovery process. Well, in general, metabolic processes after 16:00 in a person slow down, hence the support for the opinion that one should not eat after six. But they are slowing down - this does not mean that they stop, it's just that the work is going more slowly. This is an average hospital temperature, because if your main activity and training falls in the afternoon, your metabolism probably works differently. I managed to lose 16 kg in 5 months, eating every evening at 22:00 - 23:00, despite the metabolism!

Choosing a workout

So, after you have established nutrition, it is worth sorting out the training: which program to choose, what load, what exercises and in general the type of fitness. There are many options, you can start from interests. But you are probably wondering why so many people have been going to the gym for years and still fall short of the ideal, or why there are so many obese people in marathon races.

The choice of sport and activity should be related to your goals. If we are talking about creating a beautiful body and losing weight for life, then the activity should be 70-80% associated with training aimed at increasing muscle mass.

Muscles for girls

Why do we girls need muscle mass, you ask. Well, at least in order to eat more and not get better. With good muscle mass you can afford to eat your favorite foods, and in solid amounts.

Well, and most importantly, muscle mass is needed if you want to have a beautiful body. Pay attention to people with the same weight and different percentages of muscle and fat mass. A girl with a good muscle mass of 60 kg looks much slimmer and more attractive than a girl even with 50 kg, but with a small percentage of the same muscle mass. Why is that? It's just that fat has a loose structure and visually a small 50-kilogram girl can resemble a plump Thumbelina. And a juicy muscular lady of 60-65 kg will be an ideal model for underwear.

Strength vs Cardio

Why is strength training still given priority? But because only with them we can grow muscle mass, which is so necessary for a beautiful body. Cardio, on the other hand, burns muscle along with fat. And they have many contraindications and negative impacts for the process of losing weight. From cardio, you really want to eat, which leads to breakdowns in nutrition and delivers terrible discomfort if we are in short supply. Also, cardio leads to sharp jumps in cortisol, which negatively affects the process of losing weight.

But people are used to comparing cardio and strength training calorie expenditure head-on, without taking into account the essence of what we need from training. Although calorie consumption during cardio training can be twice as high, it is longer in strength training, calories are consumed within a day after strength training. And most importantly, cardio has nothing to do with the growth of muscle mass, which is so necessary.

Why you need a coach

When you hear phrases like "5 the best exercises on the buttocks” or “Fat-burning workout for the whole body”, etc. - this is just an abstraction and allegory that helps to describe one of the tools of one of the workouts. And in order to create a beautiful body for many years, we should first of all talk about the training program. It must include periodization from strength to volume training, and progression of weights, and various exercises for the same muscle group at different inclinations, and different loads on different muscle groups due to the characteristics of the figure, and the development of various functional skills. To do this, I recommend finding a professional trainer who is deeply immersed in the topic, has experience with similar tasks and will help you avoid injury from self-studying with the wrong technique. Well, if your coach turns out to be a charismatic specialist who can not only competently work with your body, but also provide the necessary psychological support and motivation, then this is 90% success in the process of your transformation.

Please note that when professional sportsman prepares for competitions, he definitely has a coach, even if this athlete himself can easily prepare other people for competitions. This is so because it is very difficult to train yourself even for a professional. We feel sorry for ourselves and underwork the necessary couple of repetitions, which will give the long-awaited effect. Well, if you are not related to sports, then it is very difficult to create a program for yourself and set up a technique, which is proved by the examples of many people who regularly work out in the gym on their own and have not even achieved any even average results in creating the desired figure.

Important points that are often overlooked

This is a dream. Much has been written and said about this. I will just say: if you do not get enough sleep, then the effect of your efforts in training is almost halved and nutritional breakdowns are sure to follow. Our muscle fibers are restored during sleep, and if there was little time for sleep, then the muscles did not recover, and therefore did not grow. And we have found out that the presence of muscles in the body is the key to a beautiful figure.

The rate of weight loss

Optimal weight loss is 1.5-3 kg per month. I'm talking, of course, about pure fat. You must understand that losing 2 kg per month is very good, although Tanya's girlfriend lost 7 kg per month - and this is a bad result. Here more means worse! Why am I focusing on this? Because you must have an adequate perception of this process. One of our clients, after a month of intensive training and normalization of nutrition, did not want to extend the weight loss program, and I asked her: “What's the matter?” She replied: “I only lost 5 kg from your training, it’s so little…” Only! Just imagine that a woman threw off 5 kg in a month, and if in a year, then it will be 60 kg! Few?

Please be prudent and think long term! Take two years to create the perfect figure, and during this period you can achieve stunning results. You can decrease by 2-3 clothing sizes in the first six months, but the rest of the time will be spent on creating proportions and relief.

And further! Don't focus on weight. He can stand for a long time, and then sharply show minus 1-2 kg. This is due to the peculiarity of fat loss. Ultimately, you should only care about losing pure fat. An ordinary centimeter tape can serve as a home reference for you. And professionally - caliper or diagnostics of body composition.

What about hormones?

If you are aware of hormonal problems, then go to a nutritionist who will restore your hormonal levels. And as a result, weight loss will be a side effect. After that, you will be able to independently balance your nutrition.

And if you need to quickly lose weight for a trip to the sea?

To understand whether you will do this or not, here is a visualization table for two strategies. Compare and decide if this trip is worth another hormonal surge for your body and then return a couple more extra kilos.

If it’s still worth it, then the advice is ordinary: a large deficit and a lot of training. Exhausting cardio workouts will help best of all. An excellent and most effective result is given by HIIT training, as well as EMS training with a program using the same high-intensity method.

An article for men and girls / women in which I will tell you how to lose weight once and for all.

The topic of weight loss (fat burning) is one of the most popular topics in the modern world.

This is not surprising, because we live in a civilization of food abundance, in other words, there is too much food and its quality leaves much to be desired. People eat too much, throw too many calories into themselves (into their bodies), while physical activity (calorie consumption) in most people is scanty, as a result, people get excess calories and they get fat (gain weight).

I told you very briefly (thesis) - because of what you got overweight (fat).

The vast majority of people are forever hoping and looking for some secret methods, newfangled methods, diets, pills, etc. crap that will help them burn fat from their bodies once and for all, which will change their life, body (figure), well-being, health, etc. .P.

In fact, there is no secret technique there)), no magic method, pills, and some other newfangled garbage, now, in our time, they invent so many things - that you can’t count ... but, the truth lies completely different.

Most people really prefer to believe in sweet lies, instead of the bitter but effective truth: you just need to plow (work on yourself), otherwise, no scheme will help you, and nothing at all will help in principle !!

Success in fat burning depends on 3 components

• Diet (nutrition) - the basis of the basics = the basis of weight loss = it is the right diet that creates the main energy deficit in the human body, which in turn manifests itself in a decrease (decrease) in body weight. Due to this, “weight loss” occurs. Without this basic, the rest will give nothing.
• Workouts are helpers (accelerators) of fat burning from the body. Work only in conjunction with the diet. Diet is the main accelerator of fat burning, training is the secondary accelerators. Training by itself (like dieting) = doesn't work. Diet can work on its own (without training) because diet is the foundation, everything else is not.
• Recovery (rest). If for ordinary person(i.e. not involved in sports, not limiting himself in nutrition, calories) sleep is so important for normal life, so imagine the role of sleep for a losing weight person (who is on dietary restrictions) and who is engaged in increased physical activity (sports). Without many words…

As you now understand, in order to lose weight (burn fat) from the body = you need to CORRECTLY adjust all 3 components. Pay attention: all 3 are together, and not one thing (or separately).

How to fix all this?

In this article, I will not describe all this, because. I already have a lot of information about it..

By diet (nutrition):

• How to eat right at the stage of weight loss (fat burning) / for health
• How to achieve a calorie deficit and start burning fat (lose weight)
• And a mega full article "THE RIGHT DIET FOR WEIGHT LOSS".

By proper training(anaerobic and aerobic):

There is no information on recovery (rest) purposefully at the stage of losing weight.

In short: at night, you need to sleep min. 8-10 hours, and then everything will be fine.

If you don’t sleep at all or if you don’t sleep enough, there will be a lack of sleep, as a result, fatigue, fatigue, drowsiness, etc. (without good) sleep, your mood disappears, and your composure, purposefulness, desire to train, etc. etc.

Muscle tissue flies away at the speed of light, and muscles are always extremely important (especially when cutting, when you are losing weight), because. it is they who constitute the beauty of bodily forms. Not skin. Not bones. Namely, muscles. Therefore, they must be protected like the apple of an eye. In general, remember: you need to sleep at least 8 hours. It is very important!!!

Well, this is the most basic information thanks to which you can achieve results (lose weight).

What to do after you have lost weight (a)?

If you use all this information in practice, the moment will come when you will already lose weight and you will be satisfied with your appearance. What to do then?

It will be very important to fix your new result.

Because our goal is to lose weight once and for all, and not go back to the previous forms. Read about this in my separate article there everything from A to Z: "how not to gain excess weight (fat) again, how to keep the results after a diet forever."

If you want to get real step by step instructions on losing weight from zero to the result, with all the subtleties, nuances (which I do not talk about in free access), with all the experiments, experiments, scientific data, 10 years of practical experience, go to my training course:

Regards, administrator.