How to lose weight 3-5 weeks before the New Year

Hello.

Yesterday I was at my favorite fitness club and noticed that people from the category “Now I’ll quickly lose 5 kilograms in a week so that I can fit into a new dress for the New Year” have already flocked there.

And it would be funny to watch their hesitant attempts to master unfamiliar equipment, if it weren’t so sad. I'm not saying that you necessarily need a trainer in order to lose weight effectively. Often, fitness clubs cannot provide a competent trainer and the boys and girls who have attended three-day courses work with you. Such specialists consider their main task to be bringing you to a pre-infarction state with excessive loads. But we will return to this later.

What I'm trying to say is that people who are trying to lose weight deliberately put themselves through a strict diet and rigorous workout routine in order to get results in a short period of time. And most often they don’t get them, because physical activity itself does not contribute to weight loss. I have already written an article about the effectiveness of training for burning fat, and today I want to give you some tips on how to lose weight at home for the new year and why you don’t need to start exercising to do this.

We need to start right now. Or at least in the evening

If your calendar proudly tells you that today is December 25+, calm down, take a deep breath, accept yourself as you are, close the computer and start looking for a dress that will help better hide the flaws of your figure.

It is possible to lose a few kilograms in such a period of time, but for this you will have to resort to radical measures, the dubious benefits of which are repeated by all experts from nutritionists to fitness instructors. I'm not a fan of extremes.

I ask everyone else who saw this article before December 20th to follow me.

There will be no diets. Everything is already lost. Let's go according to plan B

It is with this message that I will begin the description of this block. I forbid you to starve and go on a strict diet! (Those who are already mentally prepared for the abuse of the body can breathe a sigh of relief :D). Here's an explanation of why I take this approach.

First of all, it's sad. Constant refusal to eat will significantly worsen the quality of your life: aggression, dissatisfaction, and anger at the whole world will appear.

Secondly , it is difficult mentally and physically. Most people who exhaust themselves with diets most often break down after a couple of days and eat more than they consumed before they start losing weight.

And finally, it's ineffective. Fasting simply won't help you. Everyone knows that energy enters our body with food. Inside our body, both day and night, work is in full swing - the metabolism or metabolism necessary to maintain basic vital functions takes place.

Diet is a danger signal. I am sure that each of you has found yourself in a similar situation at least once: you go on a diet and at first you manage to lose a little weight, then the weight freezes and you cannot move it further, and with the slightest violation of the diet, all this lost weight comes back, and even in double volume.

This happens for a very simple reason. If you often practice dietary restrictions, the body remembers this, and its cells begin to accumulate fat even if the diet is slightly reduced.

How to spend a fasting day

Ideally, a fasting day is spent exclusively on the water. But it makes sense to maintain such strict restrictions in the summer, when there is no cost to heat the body and little food is required. In winter, a fasting day is a short version of a mono-diet. Can be used:

Kefir. Contrary to popular belief, the optimal fat content is 2.5%. The daily dose of the drink is 1 liter. The method will help get rid of 2-3 kg and establish the correct ratio of microbes in the intestines.
Boiled beets . Beetroot salad with the addition of onions, garlic, salt and a tablespoon of vegetable oil is allowed. Gently gets rid of 2-4 kg of weight, cleanses the intestines. Due to the laxative effect of beets, it is better to combine a fasting day with root vegetables with a day off.
Milk. One of the universal products, but its use for weight loss is controversial. Normally, the production of enzymes that break down casein (milk protein) in children stops by the 4th year of life. In adults, milk, even without showing a laxative effect, can cause fermentation in the intestines.
Dried fruits and vegetables help you lose 1–1.5 kg, depending on the initial data . It is necessary to take into account: the body’s need for fluid increases.
Fresh apples, pears. The average person weighing about 70 kg eats about 700 grams of fruit per fasting day. “Escape” about 2-2.5 kg, digestion and intestinal function improve.
Meat. The average portion per meal is about 70 grams, or on average one steamed cutlet. In the morning and evening, instead of meat, drink a glass of vegetable juice.
Chocolate. The delicacy is used as an addition to the main diet during the day. For breakfast, prepare a protein shake: mix a tablespoon of cottage cheese, one banana and ½ glass of milk in a blender. For second breakfast, a glass of green tea and ¼ bar of chocolate. Lunch consists of a tomato, a glass of tea and half a chocolate bar. You need to finish it for afternoon snack. Dinner includes a glass of vegetable juice and a sandwich.

It is worth noting: dietary restrictions alone will not provide lasting weight loss.

What will help you lose weight, besides dietary restrictions?

The basis for sustainable weight loss is physical activity, from walking in the morning and evening to regular workouts. If you don’t have time for classes in the gym under the guidance of an experienced instructor, there is another way out.

Sets of exercises with breathing exercises, cardio training systems, aerobics, and jogging will help. The basic rules are simple: during exercise, an untrained person’s heart rate should rise no more than 30% of normal. The duration of classes is from 25 minutes in the first 2 months and up to an hour. This duration of training should be approached smoothly, with a gradual increase in loads. Fresh air and proper nutrition are extremely important for weight loss.

Other measures to help you lose weight include not eating after 6 p.m., avoiding bad habits, and avoiding working at night.

Advice from nutritionists

Experts say: after completing diets, in 90% of cases, the excess weight returns after 3 months. Experts see the reasons for the phenomenon in maintaining an unhealthy diet and a return to bad eating habits. The recommendations boil down to:

excluding pasta and snacks from the regular menu,
eating no earlier than an hour after waking up,
the interval between dinner and bedtime is at least 2 hours,
inclusion of vegetables and fruits in the menu in quantities equal to a serving of side dish.

Following simple tips will help you achieve optimal weight and maintain an ideal figure for many years. And you won’t have to look for ways to lose weight for the New Year - you will always be ready for it and for more important events in life.

Tomorrow you start having breakfast. Yes Yes

To avoid falling into this trap, you need to eat. But right.

The main rule for you should be split meals and maintaining water balance. We will divide the daily diet into 4-5 meals. The most difficult part of this technique for many will be eating breakfast.

I often meet people who complain that they cannot bring themselves to eat in the morning. I will tell you that this is a bad habit, and you need to get rid of it.

So your first task is to start eating breakfast.

The first meal is an impetus for accelerating metabolism. If you skip breakfast, you won't get the fuel you need after a night's sleep, and your body's cells will begin to build up reserves. You should take your first meal half an hour after waking up, and have dinner 2.5-3 hours before bedtime.

The common belief that abstaining from food after 18:00 will help you lose weight is a misconception. This advice will only work if you fall asleep as soon as you finish watching “Good night, kids!” For everyone else, it will only lead to disruption of regular eating.

Losing 2-5 kg by New Year without dieting

There is less and less time left until the new year. If you have not been on a diet or proper nutrition up to this point, then in the remaining time you will not have time to truly lose weight. This is bad news. But there is also a good one. You now have a lot of excess fluid, and by removing it, you can get rid of several kilograms.

I in no way want to say that water is bad and you need to get rid of it by all means. Of course not. Water is necessary for the body and it is absolutely impossible to reduce its consumption in order to reduce its amount in the body. Moreover, it doesn’t work like that.

You don’t need to drink less, you need to follow dietary rules that do not allow water to remain in the body. This is a very big difference and it is very important to understand it.

The rules are generally simple and you always knew most of them. For example, salt retains water and after eating salted fish in the evening, you may well find swelling in the morning.

Well, in general, the nutritional rules will be aimed at ensuring, as I already said, not to eat foods that retain water and, just as important, to reduce the consumption of carbohydrates, from which glycogen reserves are formed and, as a result, the body retains more water.

Diet rules for weight loss

We reduce the consumption of salty foods as much as possible.
Remove pasta and potatoes from side dishes. The best side dishes are fresh vegetables.
We exclude bread and pastries. If it doesn’t work out, then we eat them only before 12 noon. Then it’s absolutely impossible.
The same goes for sweets.
After lunch, we leave only pure protein products on the menu: meat (boiled or baked), eggs, cheese, seafood.

By following these rules, we prevent glycogen from accumulating and create periods of time when the body begins to burn fat, in conditions of glycogen deficiency.

Glycogen is a store of “readily accessible” energy. Fat is a reserve of “hard-to-reach” energy. The body will not start burning fat until it burns glycogen.

Thus, we reduce the amount of water in the body and at the same time launch a mode of spending subcutaneous fat.

Only fat is burned very slowly. With real weight loss, an excellent result is considered to be a weight loss of 1 kg per week.

That is why I am trying to convey to you one simple truth: in the first week or two, losing weight is quite easy. And, depending on the amount of excess weight, at this time it is not so difficult to get rid of 2-3 or even 5 kg weekly. But then the real work begins, which few people can endure, but which gives real results.

But this is no longer the topic of this article. If we are talking about quick results, then the 5 rules mentioned above will be enough. And the more strictly you adhere to them, the greater the result you can count on.

We both know you eat rubbish. Stop it now

Another very important point - in addition to fractional meals, your nutrition should be balanced, i.e. containing proteins, fats and carbohydrates. But, of course, in certain proportions. The glycemic index will play a big role here . We will not go into long scientific explanations of what it is.

Let me put it in simple terms: foods with a high glycemic index help you feel full quickly and feel hungry again very soon, while foods with a low glycemic index fill you up slowly, but for a long time.

In protein foods, the glycemic index is close to zero. Adding protein foods to every meal will lower the glycemic index of any dish.

We also need fats, but it is recommended to reduce the amount of their consumption to 15-20 grams per day. We will consume carbohydrates after proteins, but in no case as an independent meal. You will have to give up snacking on cookies, buns and pies.

The list of restrictions will also include these products:

semi-finished products and fast food;
smoked meats, fatty meats, sausages, lard;
meat and fish fried until crispy;
chocolate, all types of baked goods, butter and margarine;
fatty and very sweet dairy products (cheese, mayonnaise, yogurt, ice cream, cream).

Below is a sample nutrition table:

If giving up sweets is too difficult for you, then here are examples of healthier treats, the moderate consumption of which will allow you to pamper yourself without gaining extra pounds: marshmallows, marshmallows, dried fruits (dried apricots, banana, prunes, etc.), fresh fruit.

Proper nutrition

So, where to start losing weight? The first and basic rule is, of course, a review of nutrition. If you continue to eat buns and fast food in unlimited quantities, you will not achieve your dream figure.

Therefore, exclude what is not at all useful. You probably know the list of harmful foods - these are sweets, flour, baked goods, mayonnaise and various sauces. It is worth limiting yourself in the consumption of various smoked meats, sausages, sausages, and pickles.

Photo: pixabay.com

What to eat in this case? What to eat to lose weight? A healthy diet should include:

any cereals;
lean meat and fish;
fruits and vegetables;
dairy products;
mushrooms;
nuts and dried fruits.

Try to limit your consumption of fried foods - pay attention to stewing and baking. Believe me, steamed cutlets are in no way inferior to fried ones.

On the Internet you can find a lot of recipes for healthy eating, including healthy sweets. Such food is not only healthy, but also very tasty.

If you are looking for a way to lose weight in your stomach and sides, be sure to pay attention to the functions of your intestines. Improper work leads to the fact that the stomach looks swollen and large, and the waist becomes blurred.

Therefore, drink more water and green tea, eat prunes, beets, oatmeal, and white yogurt. The “Brush” salad, which includes raw beets, carrots and cabbage, will also help. It should be consumed in the evening. This way your tummy will become flat without much effort.

Photo: pixabay.com

If you find it difficult to limit yourself in food, losing weight is still possible. Try counting calories and BZHU (proteins, fats, carbohydrates). Using a special formula (there is a counter on the Internet), you can figure out how many calories and dietary supplements you need to consume to lose weight, maintain it, or gain weight. Thus, you can eat whatever you want, but within the limits of your norm.

This method is very effective, but you should understand that you need to act strictly. The calculation itself is not difficult, since there are many special offers for the phone. Install the add-on, enter foods and their quantities, and then make sure that calories and dietary supplements do not go beyond the limits.

The main thing you must remember when deciding how to lose weight correctly is that you do not go on strict diets. If you eat, for example, only cabbage, this will certainly lead to a breakdown and gain even more weight. Therefore, eat healthy and balanced.

You also need to drink correctly. Like this

Let's talk about water, if anything. We naturally consume about three liters of fluid per day, which must be replenished in order to avoid unpleasant consequences.

If you limit yourself in drinking, the body's cells will begin to store water for future use, which will lead to stagnation and a decrease in the speed of metabolic processes. And this is all to the benefit of fat.

Therefore, to lose weight you need to drink. Just remember that only pure non-carbonated water . All other drinks, such as juices, tea and coffee, are food.

The recommended amount of water to drink depends on your weight. If you weigh less than 50 kg, drink about 2 liters of water, if you weigh about 55 kg, drink 2.5 liters, and for everyone weighing more than 60 kg, it is recommended to drink about 3 liters of water daily.

To avoid choking on water, distribute it evenly throughout the day. Try to drink a glass of water in the morning, half an hour before meals, and also 1.5-2 hours after it and at night.

We all know that it is impossible to try to lose 10 kg in 1 week in order to fit into the New Year's dress you bought. But this stops few. Let's look at options for healthy weight loss, even if only by 2-4 kg, but these kilograms will not return to you with more after the holiday.

Our tips on how to lose weight for the new year are suitable for those who set a realistic goal.

For example, you want to lose 2-4 kg 3-5 weeks before the New Year. The goal has been chosen, and although this is quite a lot for such a short period of time, it is quite safe and realistic! You need to periodically mentally return to your goal, clearly imagine all the benefits that you will receive when you get leaner. Visualization techniques help a lot. It could be a beautiful dress that is not enough for you now. Let it hang in front of you in a visible place. Or it could be a photo of you looking slimmer. Keeping a diary of your observations and feelings is also effective.

The next step is sports. Swimming, running, gymnastics – the choice is yours. If you need to lose weight in 3-5 weeks, it is best to exercise 2 times a day for 30-60 minutes.

The load is selected correctly if:

Thanks to sports, you will be able to stimulate fat consumption, the need for food will naturally decrease, and your appetite will decrease. You will become full faster, control yourself while eating and need sweets less.

Now let's talk about proper nutrition. To quickly and effectively lose weight, you need to use one of 2 nutrition programs for quick weight loss: “Intuitive” or “Cocktail” .

Let's consider the first power system. Let's call it “Intuitive” :

This system is designed so that the body itself will tell you what it needs. Use our advice if you want to correctly determine your body's energy needs.

You need to eat less fat and sugar. If the food contains a predominance of proteins and complex carbohydrates, our body receives the maximum satiety effect with a minimum of calories.
NO to prohibitions. If you really want to eat treats, eat them in small quantities after the main meal, when you are already full.
Diet shouldn't be a pain for you! You need to make sure that the diet does not turn into torture. To do this, you need to realistically assess your strengths and capabilities of the body, your daily routine.
There should be 5 meals a day. During the day you should have 4-5 meals. Include light meals in your diet. For example, low-fat cottage cheese, bran buns, tea or coffee without sugar.
You need to enjoy the process! Try to taste every bite of the food you eat. You will eat slowly and fill up on less.
Keep a food diary. He will discipline you and allow you to identify important patterns in nutrition, you will be able to see what is preventing you from eating right and losing weight.
Eat less in the evening. Instead of scaring yourself with systems like “don’t eat after 6,” allow yourself a glass of kefir with muesli or a piece of boiled meat with vegetables two hours after a light dinner.

This method of losing weight is very convenient when at work you can eat food prepared at home.

If eating in the office is impossible or prohibited, use the second program.

Let's now consider the second food system: “Cocktail” .

Here, a cocktail is taken as the basis for nutrition for weight loss. It's better to cook it yourself.

Low-fat cottage cheese should be mixed with milk or fermented baked milk in a 1:1 ratio. Each serving of this cocktail, taken before a meal, reduces appetite and caloric intake of the meal that follows by 25-30%. You can add some seasonal fruit for flavor.

The scheme for using such a cocktail may be as follows.

You drink 3-4 servings of cocktails per day. You should drink one more serving before dinner, the last one at night if you really want to eat.
In addition to the cocktail, you can eat 700 g of vegetables and fruits and slices of bran bread throughout the day.
Dinner should be light and low in fat. A snack is allowed 1-1.5 hours before bedtime: low-fat cottage cheese and a slice of bran bread or fish or meat with sliced vegetables, a glass of cocktail).

It is better to switch to a cocktail weight loss regimen after 1 low-fat fasting day. On this fasting day, it is advisable to consume a portion of the cocktail before each meal.

Thanks to the Cocktail Weight Loss System, your appetite will decrease, the process of satiety will accelerate and your nutrition control will improve.

When the goal is achieved, you managed to lose weight by the New Year without harm to the body, the question arises: what next? Remember that your weight is a direct result of your lifestyle. And if you want to return to your old habits, your previous weight will return along with them.

There is only one way out - to maintain those healthy lifestyle skills that you have developed in the process of losing weight.

Author: Zhanna Sh. (especially for Calorizator.ru) Copying this article in whole or in part is prohibited.

You can't do without training. But no fanaticism

Regular training will help you build your dream body faster. You can lose extra pounds by following a healthy diet, but you won’t be able to give your muscles a beautiful definition without physical activity.

If you are new to sports and are in no hurry to purchase a gym membership, wait until the weekend - I will tell you how to exercise at home right on the couch and slowly lose weight. With approaches and all matters. There is not much left, but for now, prepare for classes according to the recommendations above.

You will need to study 3-4 times a week for an hour and a half, leaving yourself rest days.

Exercises for weight loss

Without physical activity, losing weight will be difficult. Even if you slightly reduce the amount of calories you consume, but at the same time actively engage in sports (at least 40 minutes a day), then within a month you will look slimmer. Be sure to include the following exercises in your daily workout routine:

jumping. If you jump, fat leaves your entire body. You can jump on the spot and the higher the better. When performing, follow the technique: you need to straighten up with bent legs. Perform 30 jumps at a time, and add load daily;
plank A very popular exercise aimed at working the whole body. The plank will help you work your abs, buttocks, legs and back. Take a lying position, leaning on your elbows. Tighten your buttocks and stomach and hold the stance for as long as possible, but not less than 1 minute;
squats. You can add definition to your hips and tighten your buttocks by doing a regular squat. The heels should not lift off the floor, and the knees should fall forward. Do 2-3 sets of 25-30 squats each. If the exercise seems easy, take additional weight (barbell, kettlebell, plastic water bottles), this will complicate the task;
twisting. To remove fat from the abdomen and sides, do 25-30 crunches. Lie on your back, lift your body and touch your bent elbow to the opposite knee. You need to perform 20-25 twists.

With regular exercise, you will quickly achieve the desired shape and your skin will become toned. In addition to training at home or in the gym, lead an active lifestyle: walk more long distances, take walks in the park after work, sign up for a swimming pool, start jogging in the morning. In addition to a prettier figure, you will find yourself an interesting hobby, and your mood will always be good.

https://youtu.be/kgGvilT2tmI

Advice!

Buy a fitness bracelet, with it you can easily monitor your activity during the working day.

Well, that's the last one for now. Sleep well!

Try to regularly get about 6-8 hours of sleep. This will help you not only look fresh, but also achieve inner balance.

Scientists have proven that chronic lack of sleep contributes to constant cravings for food . In addition, sleep helps to recover from daily stressful situations caused by current problems and troubles.

And breathe. But not just like that, but in a smart way

Breathing is a natural process that we are accustomed to not paying attention to. And completely in vain. For the oxidation of fat and its subsequent processing, we need oxygen. The main postulates of bodyflex - breathing exercises for weight loss - are based on this simple and important idea.

Within the framework of our topic, we will not go into the details of this method, but we will take note that diaphragmatic breathing through the nose helps burn fat more effectively. To check how you breathe: Using your chest or diaphragm, place one hand on your upper abdomen and the other on your chest.

If, as you inhale, you feel your hand rising on your chest, then you are breathing shallowly, and if your hand rises on your upper abdomen, you have correct diaphragmatic breathing.

See you on the weekend

By adhering to the recommendations described above, you will be able to tighten up your body in a fairly short time and be happy to wear a luxurious outfit for the holiday.

All this will give only 40% of the result without regular training, so we are meeting this weekend - I will tell you what to do at home to speed up the process and enjoy losing weight by the New Year.

Watch me, don't miss the next part. I'll check.

PS: still buy vitamins. In winter, it is quite difficult to obtain many of them, and a lack of beneficial vitamins and minerals in the body can lead to brittle hair, dry skin and other unpleasant consequences.

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