Your goal is to lose weight for the main holiday of winter? If you get to work today, there is a chance to say goodbye to five kilograms of excess weight. The main thing is to do everything right. How exactly? We found out from experts.
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Moreover, the diet is in the first place - with a nutrition program depending on your age, gender, body weight and degree of physical activity during the day.
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Thanks to the removal of excess fluid, you can lose up to two to three kilograms. To normalize the water balance in the body, drink 1-1.5 liters of clean drinking water daily, limit salt intake to 3-5 g per day and give up alcohol and coffee. Diversify your diet by including foods that help you remove fluids, such as wholemeal bread, granola, nuts, apples, cabbage, and greens.
And do not be lazy to do morning exercises (you can right in bed). If your legs often swell, take the habit of lying on your back for 10-15 minutes, raising your limbs and leaning them against the wall at an angle of 45-90 degrees.
Try to walk more and use the elevator indoors less. More often take walks in the fresh air and give preference to outdoor activities, for example, instead of going to the movies with friends, organize a joint trip to the rink.
Despite all the benefits that sports give, physical exercises have a "norm" (each one has its own and depends on the level of training), the excess of which may cause injury or problems with the cardiovascular system. If you have worked hard during training (and among those who want to lose weight as quickly as possible, this is not uncommon), then you will probably encounter insomnia or increased drowsiness, headache, loss of appetite, irritability, nausea, shortness of breath or heart pain. In this case, you will not only have to reduce the load, but also skip a few classes, and this will only slow down the process of losing weight.
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Remember: your diet should not be poor, even when you are losing weight.
Diet is not starvation, but a competent choice of balanced food. When drawing up a diet, take into account your nutritional preferences so that changes in nutrition are as comfortable as possible for you. Nutritionists recommend adhering to a diet with a sufficient amount of protein (20-40% of the calorie content of the daily diet), fats (20% of the calorie content of the diet) and carbohydrates (40-60% of the calorie content of the diet, and simple carbohydrates may account for up to 20%).
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There are times when your weight "stands still", and it seems to you that all efforts are in vain. This is actually not the case. It's just that the body has periods of adaptation and stabilization of internal metabolism, which you influence by changing your diet and level of physical activity.