We talked about how fast diets don't work. That is, they can give results, but when you switch to a short-term and normal diet, the weight will return. So is it possible to lose weight in just one month? We offer a few undiscovered methods for weight loss, which are shared with us by nutritionists and fitness experts.
Method №1: Do not count calories
Although reducing the caloric content of the diet does not bring positive results, it is still time to stop counting calories and focus on the nutritional value of foods. This is a worrying and disruptive factor if you suddenly eat something really high in calories. As a result, it can even lead to constant stress, the desire to lose more weight, and as a result, psychological disorders such as bulimia or anorexia. Nutritionists say that it is better to calculate BJU products - the amount of protein, fats and carbohydrates in them - and rely on protein foods by eating less carbohydrates and fats, rather than the amount of calories.
Method 2: Do not eat vegetables alone
As mentioned above, it is necessary to rely on protein-rich foods. Yes, a spicy vegetable salad made from seasonal vegetables with a teaspoon of vegetable oil will be really healthy and even satisfy your body. But not for long. In addition, fresh vegetables will be quickly digested and will not provide the body with the necessary amount of nutrients. Therefore, you should not eat only salads, meatless, side dishes and other things. Prepare your lunch or dinner in such a way that it contains protein - chicken breast, turkey, boiled veal, fish and seafood. Don't forget about small amounts of slow carbs - whole grains and cereals, whole grain breads or durum wheat pasta. Well, now you can think about a fresh vegetable salad that you can add to your meal.
Method 3: Relax completely
This may seem like an obvious fact, but think: how many hours a day do you sleep? If you can not cope with the extra pounds in any way, we can claim that it will not be more than 5-6 hours. However, for the body to fully relax, it is necessary to sleep for at least 7-8 hours, and there the metabolism is maintained at the required level. American scientists have confirmed that people who sleep less than 5 hours a day are about 70% more likely to become obese. But those who sleep for 6 hours - only 30%. If you do not get enough sleep, the level of the hormone ghrelin in the body rises - this substance is responsible for appetite and hunger. Nutritionists also say that you should not engage in too much physical activity to the detriment of sleep. If you sleep 5 hours in the morning to be in the gym, it is better to give up exercise, but get enough sleep - it will be more effective to lose weight.
Method 4: Exercise before breakfast
It's no coincidence that we mention morning exercises - they will be more effective than training at other times of the day to really lose weight. But keep in mind that the morning before the first meal is an ideal time for cardio (aerobic) exercise, which is not very intense. It is the adipose tissue that will be burned during such a workout - it will become a source of energy for physical activity, because the level of insulin in the blood is minimal and the body generally receives energy primarily from sugar. On the other hand, if you go for strength training (anaerobic exercise) with weight lifting, extra weights, multiple approaches and repetitions, you definitely need to strengthen the body. Therefore, strength training should be done after breakfast or at other times of the day, but not on an empty stomach.
Method 5: Train for only half an hour
This is another innovation that fitness experts and doctors tell us. It has been found that if you exercise for a long time, more than 60 minutes, the level of the stress hormone cortisol in the body rises. And it is a hormone that is responsible for the breakdown of fat from each extra calorie and the distribution of fat throughout the body (ie, it accumulates in problem areas such as the abdomen, thighs and sides). Therefore, it is better not to train for more than 40-45 minutes, by the way, you can train often, even every day. If you have been doing this for a long time, divide the lesson into parts (for example, strength training and cardio session), it is worth taking a short break between them.
Method number 6: Eat periodically
If you still can't give up your calorie count, turn this factor to your advantage: eat periodically. Like this? Let's talk in more detail. If your daily caloric intake is about 1, 500 kcal, you should eat about 1, 200 kcal on Monday, not more. But on Tuesday, eat your norm - 1500 kcal. On Wednesday, you can eat 1700-1800 kcal. But from Thursday, return to 1200 kcal and continue to eat this way for three days, changing the caloric content of the daily diet. This approach will allow you to "trick" the body, not to put it in a stressful situation and not to adapt to low-calorie content. All this, in turn, will allow the body to get rid of the accumulated kilograms more efficiently and quickly and successfully break down fat cells.