The goal is to lose weight by the New Year. Let's make a plan and act!

Lose weight for the New Year? Perhaps every second woman sets this goal a few weeks before the holiday. Which one of them achieves this goal? Units. Why so little? The point is the wrong approach to losing weight. Losing 10 kilograms in one month will still not be possible - at least in normal ways that do not harm the body. But tightening up your figure and fitting into a dress one size smaller is quite possible. The main thing is to make a clear plan and know where to start.

Banned diet

Work is constantly in full swing inside our body, which does not stop either at rest or during sleep, and is called metabolism or metabolism. There is no need to analyze the complex process in detail. We are interested in one aspect - basal metabolism, that is, the indicator of energy necessary to maintain basic life functions.

Energy comes from food. An accelerated metabolism allows you to eat quite a lot and lose weight, a slow metabolism - on the contrary. Its level depends on:

• gender;
• age;
• ratio of fat and muscle tissue;
• nutrition.

That is, not in all, but in most cases, we ourselves can influence the metabolic rate.

The female body is created by nature for procreation. He does his best to preserve fat reserves, which help in extreme situations to bear, give birth and feed a child. Diet is a danger signal. Basic metabolism slows down and puts the body into economy mode.

If dietary restrictions are practiced frequently, cells remember the information and begin to accumulate fat even with minimal reduction in diet. Are you familiar with the situation when, during a regular diet, you manage to lose a little weight, then the weight stays the same, and with the slightest violation or departure from the diet, it quickly returns with an increase? So you are trapped.

The diet is fraught not only with this, but also with constant fatigue, irritability, headaches, and deterioration in the condition of hair, nails, skin, and teeth. You can avoid troubles and celebrate New Year 2021 in perfect shape if you speed up your base metabolism.

How to do it? A simple monthly plan will help. The weight may come off faster or slower. It all depends on personal characteristics, but the result will be positive in any case.

Undesirable means

New Year is a fabulous holiday with a touch of magic. However, the weight does not decrease with a wave of the magic wand. Not everyone knows this.

Today, various nutritional shakes and energy bars are widely advertised. They are positioned as a means for healthy weight loss. In fact, they can only satisfy hunger with minimal calories. If you carefully study the instructions that come with them, the principle of losing weight with their help becomes clear. In a word, to lose weight, you need to replace meals with shakes and bars, not supplement them. For some reason, many people forget about this.

There is another group of remedies that are often used to quickly lose weight. It is represented by diuretics and laxatives. They really give quite good short-term results. But their prolonged use can destroy the body from the inside. Abuse of these medications can lead to disastrous consequences.

If you want to try medications to lose weight quickly, be sure to consult with your doctor. And one more thing: when taking these drugs, be prepared for the fact that they can act suddenly - right in the midst of a New Year's party.

Detailed instructions: how to lose weight for the New Year without Herculean efforts

Don’t set yourself specific goals, for example, become slim in 2 weeks or lose 5 kg in a month, just start taking action. The program does not aim to lose weight in the shortest period of time, although this is possible. You are asked to take control of four essential life functions. This:

• food;
• drink;
• breath;
• dream.

You are young and absolutely healthy - you can master the program comprehensively. If your soul feels young, and the information in your passport and medical record reminds you otherwise, do not force things. Implement one good habit for 5-7 days, then add the next one. You will also need physical activity, start it right away, but without fanaticism.

Diet

You won't be able to lose weight if you're hungry. Firstly, it significantly impairs the quality of life; secondly, sooner or later it returns to the previous way of eating, the result of which is reflected in your figure. Don't blame hormones, they can be curbed. In most cases, overeating and, oddly enough, starvation are the main causes of excess weight.

If the body does not receive enough fats, proteins, and carbohydrates, its internal motor begins to operate at low power and store everything for future use; the excess is also stored in the depot. An uneven supply of nutrients causes a sharp increase in the concentration of ghrelin in the blood - the hunger hormone, which causes attacks of overeating.

The daily diet should be divided into 4-5 meals, 3 - main, 1-2 - auxiliary or snacks. You can't skip breakfast. The first meal is an impetus to accelerate metabolism. Without receiving a portion of fuel after a night's sleep, cells begin to create reserves. Dinner is no less important. It helps maintain ghrelin levels at optimal levels.

How to eat to lose weight?

Breakfast should be half an hour after waking up. Dinner - 2.5 or 3 hours before going to bed. The well-known recommendation not to eat after 6 pm does not help to lose weight, but to slow down your metabolism and give yourself hunger nightmares or night cravings. It is suitable for those who go to bed during childhood. For others, it is a violation of regularity of nutrition.

Every meal should contain protein, even snacks. Any:

• animal;
• lactic;
• vegetable;
• soy (the same vegetable).

This is necessary to neutralize the action of insulin. High levels of this vital but insidious hormone, which happens after meals, contribute to weight gain. Protein, by binding insulin molecules, switches the body into lipolysis mode - burning fat. Remember, food without protein is not considered a meal; in fact, it is ballast.

Why protein? It's all about the glycemic index, which foods containing carbohydrates have. This indicator is no less important than calorie content. Foods with a high glycemic index lead to rapid satiety, followed by persistent hunger after a short time; with low – saturation is slow but long-lasting.

In the first case, there is a jump in insulin - a sharp release and a subsequent drop. In the second, insulin is at a stably even level. This hormone loves to store everything for future use and skillfully controls hunger. Your task is to maintain normal insulin levels.

In protein foods, the glycemic index is close to zero. A balanced menu should contain fats and carbohydrates. But the presence of protein will significantly reduce the glycemic index of any dish, and, together with fractional meals, will prevent a rise in insulin.

Fat is necessary for normal life, and it is quite appropriate in a balanced diet. True, the amount will have to be limited to 15-20 g per day. The second point is that fat and foods high in fat should not be consumed for breakfast and dinner.

In the morning, the body does not have enough galanin, the neuropeptide responsible for the breakdown of fatty acids. And in the evening, “the main enemy of the figure” does not have time to be processed, since carbohydrates are absorbed first and are safely sent for storage.

Carbohydrates can be consumed only after proteins, never before or as a separate meal. You will have to give up snacking on buns and drinking tea and cakes instead of lunch. Easily digestible carbohydrates sharply increase insulin levels. An equally rapid decrease occurs after 40-60 minutes and causes a painful feeling of hunger.

Sweet cravings

You can still figure out how to lose weight before the New Year; it is much more difficult to maintain weight during the Christmas holidays with their abundance of candy and cake. And sometimes, even without the holidays, the craving for sweets can be simply irresistible. We can and should fight this.

Those with a sweet tooth don’t actually like the taste of chocolates and candies, but the aftertaste in the form of a state of joy and mild euphoria. Serotonin, the hormone of happiness, contributes to this. Think about what else causes this reaction, and make up for the lack of joy in a new way. Hobbies, walks, communication with friends and loved ones - anything will do except high-calorie food.

If you absolutely cannot do without sweets, eat sweet foods that do not contain fat. These are sweets such as:

• marshmallows;
• paste;
• jam, marmalade;
• dried fruits (dried apricots, banana, blackberries, etc.);
• fresh fruits,
• honey.

TOP 5 unwanted products

Not all products are equally healthy; some will have to be abandoned or their consumption reduced to a minimum. You will not lose weight in 2 weeks or 2 months if the following are present in your diet constantly and in large quantities:

• lard, fatty meat, sausages;
• high-fat dairy products, cheese, ice cream;
• chocolate in any form;
• butter, margarine, baked goods;
• vegetable oil.

Trans fats, which are found in margarine and most confectionery products, are especially dangerous. Getting rid of excess weight earned on store-bought buns and cookies is quite difficult. It is trans fats that are deposited on the thighs in the form of an unpleasant “orange peel”.

Vegetable oil is useful, but it is pure fat. The same can be said about butter, lard, and dairy products with a fat content of more than 5%. Boiled sausage is no leaner than smoked sausage. Find out how much cocoa butter is in the chocolate. But not everything is so sad.

The new way of eating allows you to consume these foods. Just reduce the quantity to a minimum, and if they are among your preferred ones, do not eat them for breakfast and dinner and, if possible, replace them with similar ones. Favorite dishes must be on the menu. It is important to satisfy the psychological hunger, and then the physical one will recede.

Nutrition table

Sport: panacea or help?

Is it possible to lose weight before the New Year by playing sports and not restricting your diet? This is a controversial issue. If your body is sufficiently trained and you have only loosened up a little lately, then yes. Weight that has accumulated over the years cannot be overcome by physical activity alone. But doing fitness or other feasible sports can speed up the process of losing weight very well.

Success in the fight against fat deposits is 70% due to food and 30% to sports. The third part is not so little. In addition, physical exercise improves tone and mood, allows for better absorption of protein, the main component of muscles, which gives the body a beautiful shape. This is important, especially before the New Year, when you have to show off a stunning outfit.

It is not at all necessary to spend money on subscriptions, equipment, uniforms, and personal time, which is always in short supply, to visit the gym. A set of exercises that will help you lose weight can be performed at home. It's better to exercise regularly. Find a suitable video or program on the Internet and get started, starting with 5-10 minutes.

Gradually increase the time to 30-40 minutes and divide it into two times - morning and evening. Choose dynamic exercises, static or cardio workouts depending on your health and fitness level. Please note that fat breaks down into carbon dioxide and water. You should be sweating and breathing rapidly. In this case, training helps you lose weight.

Physical activity

Experts recommend the following types of physical activity during the diet before the New Year, which will help you quickly get rid of extra pounds:

1. Swimming . More suitable for those who don't like to sweat.
2. A ride on the bicycle. An excellent cardio workout that helps you quickly burn calories (up to 1 thousand calories per hour). To achieve maximum effect, you must pedal quickly.
3. Jumping rope. Not only do they allow you to lose up to 700 calories per hour, but also build muscle.
4. Aerobics. With its help you can get rid of excess weight, cellulite and gain a beautiful figure.
5. Elliptical trainer. A great alternative to a boring treadmill. When moving backwards, 10% more calories are consumed.
6. Zumba. A relatively new sport, reminiscent of African dancing, which trains the most important muscle groups: the abdomen, buttocks and thighs.
7. Water aerobics. Allows you to quickly lose extra pounds with minimal risk of injury.

Drink, breathe, sleep

So, we have sorted out the basics of proper nutrition, which helps you lose weight without hunger, step by step. If you used other systems before, forget about them. After all, excess weight remains your reliable companion.

If you do everything you learned about in strict sequence, you can lose 10 kg in two months. Don't have that much time? Take control of your need to drink, breathe, sleep and lose weight quickly for the New Year, in 2 weeks.

Water

We are 70% liquid. Dehydration threatens the appearance of chronic diseases of internal organs, skin problems and even death, and in a fairly short time. Every day the body naturally loses about 3 liters of fluid. The stock needs to be replenished.

Many people do not suspect that swelling, unhealthy complexion, headaches, weakness and apathy are secret signs of dehydration. The body, not receiving enough fluid, begins to store it for future use. The cells are filled with stagnant water, the rate of metabolic processes decreases, and this is all that fat needs. To lose weight you need to drink.

How much to drink depends on your weight: up to 50 kg - 2 liters, about 55 kg - 2.5 liters, over 60 kg - 3 liters of pure still water. Tea, coffee, juice, milk don’t count – this is food. Get used to drinking gradually.

A glass of water in the morning, half an hour before and 1.5-2 hours after meals, before bed is not at all difficult. Over time, morning and evening intake can be increased to two glasses. And then you will rejoice at the new habit and wonder how you managed without it before.

Breath

Oxygen is needed for fat oxidation and subsequent processing. It is clear that it comes in the process of breathing. But this vital need is fulfilled by people in different ways. There is shallow breathing - chest breathing, and deep or diaphragmatic breathing.

It’s quite easy to check which type is dominant in you. Place one palm on your chest and the other on your solar plexus. If the chest rises when inhaling, this is shallow breathing, the upper part of the abdomen is deep, that is, correct.

Start practicing diaphragmatic breathing gradually, with 5 cycles in the morning. Make sure that when you inhale, your stomach sticks out slightly, and when you exhale, it retracts. Having reached 20 cycles, start doing the exercise in the evening. Exercising twice a day will create a habit.

You need to breathe through your nose. This is natural and brings 70% percent oxygen to the body. When breathing through the mouth, the lungs are filled only 30%. You can exhale through your mouth, but inhale air only through your nose.

Dream

Adequate rest is necessary and vital. A healthy sleep of 6-8 hours will help launch the body's turbo mode at full strength. A tired body instinctively strives to slow down all processes and save the maximum amount of energy, that is, put aside what is possible in reserve. In addition, proper rest means a healthy complexion and activity during the day.

Sleep and breathing can help in another important way. We are often in a state of prolonged stress. We are not talking about extreme situations, but about constant anxiety caused by current problems and troubles.

The condition seems familiar, but the body, taking care of its comfort, clearly reacts to it and produces cortisol - the hormone of tension and stress. At the same time, a chronic craving for food is felt and the body enters the stage of lipogenesis - accumulation. Your task is to transfer it to a state of lipolysis, that is, burning reserves. Breathing and sleep help achieve inner balance.

Disruptions planned and unforeseen

Violations of diet and exercise are inevitable. Accept it and stop worrying. If the failure is one-time, just forget about it and continue to lose weight according to your plan. You simply physically cannot gain more than 100 g of fat during a bout of gluttony, which in the global sense is a trifle.

It is much more important to know how to get out of a food binge. The essence of this state is the inability to stop absorbing in unlimited quantities everything that was forbidden fruit. You need to come out gradually, again, leaving remorse alone.

Alternate large meals with proper meals. Let the body understand that it will receive the desired food; no one is depriving it of pleasure, but no one is canceling its responsibilities. Gradually, common sense will prevail and everything will return to normal.

A planned disruption is a visit, a party, or a restaurant. There is no point in refusing, especially on New Year’s Day, since a healthy eating system should ideally become a way of life. Just follow these simple rules:

• avoid sauces, especially creamy ones;
• don’t get carried away or ignore the bread altogether;
• ask for salad dressing separately and use only half of it;
• start your meal last and finish first;
• Do not eat the entire portion, but a volume comparable to the size of your palm without fingers.

In everyday life, follow the same rule. The serving size is 1-1.5 palms.

In order not to one day give up playing sports and breathing exercises, give yourself some relief. Determine the normal load, minimum and maximum.

The average level is the basic value for normal mode. You must do the minimum in any case. Tired, sick, no time - these are not reasons for laziness, but excuses. There will be days when you want to do your best and move on.

Now you know how to lose weight for the New Year - simply, easily, without hunger and much effort. Just don't make any drastic restrictions at the beginning of your journey. Fats and carbohydrates are also necessary for the body, and especially for young and beautiful skin, as are proteins, vitamins, and microelements. For chronic diseases, it is better to consult a doctor. Successful weight loss and weight maintenance!

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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