We talked about how fast diets don't 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? Here are some unobvious ways to lose weight that nutritionists and fitness experts have shared with us.
Method number 1: do not count calories
Although reducing the calorie content of your 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 disturbs and leads to breakdowns if you suddenly eat something really high in calories. As a result, it can even lead to constant stress, even greater desire to lose weight and as a result to psychological disorders such as bulimia or anorexia. Nutritionists say that it is better to count not the calorie content, but the products of BJU - 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 vegetables alone
We 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 really be healthy and even saturate your body. But not for long. In addition, fresh vegetables will be digested quickly and will not provide the body with the necessary amount of nutrients. So you should not eat only salad, without meat, side dishes and other things. Make your lunch or dinner protein - chicken breast, turkey, boiled beef, fish and seafood. Do not forget about small amounts of slow carbohydrates - cereals and grains, whole grain bread or durum wheat pasta. Well, now you can think of a salad of fresh vegetables that you will add to your dish.
Method number 3: get a complete rest
It seems like an obvious fact, but just think: how many hours a day do you sleep? If you can not deal with extra pounds in any way, we can bet that no more than 5-6 hours. Whereas you need to sleep at least 7-8 hours so that the body can rest completely and its metabolism is maintained at the right level. U. S. researchers have confirmed that people who sleep less than 5 hours a day have about a 70% chance of becoming obese. But those who sleep for 6 hours - only about 30%. If you do not sleep enough time, 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 engage in excessive physical activity to the detriment of sleep. If you sleep 5 hours to be in the gym in the morning, it is better to give up training, but sleep enough - it will be much more effective for weight loss.
Method number 4: exercises before breakfast
It is not in vain that we mentioned training in the morning - they will really 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. In the course of such an exercise, adipose tissue will be burned - 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 you go to strength training (anaerobic training) with weight lifting, extra weights, plenty of approaches and repetitions, the body definitely needs reinforcement. Therefore, strength training should be done after breakfast or at other times of the day, but not on an empty stomach.
Method number 5: exercises for only half an hour
This is another novelty that fitness experts and doctors tell us about. It turns out that if you exercise for 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 each extra calorie and for the distribution of fat in the body (ie it is deposited in problem areas such as the abdomen, thighs and sides). Therefore, it is good for your workout to last no more than 40-45 minutes, while, by the way, you can train often, even every day. If you do it for a long time, divide the lesson into parts (such as strength training and cardio session), between which it is worth taking a short break.
Method number 6: eat cyclically
If you still can not give up counting calories, turn this factor in your favor: eat cyclically. Like this one? Let's talk in more detail. If your daily calorie intake is about 1500 kcal, 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, changing the calorie content of the daily diet. This approach will allow you to "cheat" the body, not put it in a state of stress and not allow it to adapt to low calorie content. All this in turn will allow the body to give up even more efficiently and quickly from gaining weight and successfully break down and remove fat cells.