We’ve talked about how fast diets don’t work. That is, they can give results, but in the short term, and when you switch to a normal diet, the weight returns. So is it possible to lose weight in just one month? We offer a number of non-obvious weight loss methods that have been shared with us by nutrition experts and fitness experts.
Method 1: Do not count calories
Although reducing the caloric content of your diet may not bring positive results, it is still time to stop counting calories and focus on the nutritional value of your food. This is the factor that worries and leads to malfunctions if you suddenly eat something very high in calories. As a result, it can even lead to constant stress, an even greater desire to lose weight, and consequently psychiatric disorders such as bulimia or anorexia. Nutritionists say it is better to count BJUs — not the amount of calories they contain — the amount of protein, fat, and carbohydrates they contain — and rely more on high-protein foods that consume less carbohydrates and fats.
Method 2: Do not eat vegetables alone
We said above that you need to rely on foods that are high in protein. Yes, a vegetable salad made from seasonal vegetables and flavored with a teaspoon of vegetable oil will be really healthy and even full of the body. But not for a long time. In addition, fresh vegetables are quickly digested and do not provide the body with the amount of nutrients it needs. Therefore, you should not only eat salad without meat, garnish and other things. Prepare lunch or dinner with protein - chicken breast, turkey, boiled veal, fish and seafood. Don’t forget about the small amount of slow carbs - cereals and cereals, whole wheat breads or durum wheat pasta. Well, now you can think of a fresh vegetable salad that you will add to your meal.
Method 3: Complete rest
It may seem like an obvious fact, but just think about it: how many hours do you sleep a day? If you can’t cope with the extra pounds in any way, we can bet up to 5-6 hours. While the body needs to sleep for at least 7-8 hours to fully relax and keep its metabolism at an appropriate level. U. S. scientists have confirmed the fact that those who sleep less than 5 hours a day have about a 70% chance of becoming obese. But those who sleep 6 hours - only about 30%. If you do not get enough sleep, the levels of the hormone ghrelin in the body rise - this substance is responsible for appetite and hunger. Nutrition experts also say not to do plenty of physical activity at the expense of sleep. If you sleep 5 hours to be in the gym in the morning, it is better to give up your workout but get enough sleep - it will be much more effective in losing weight.
Method 4: Exercise before breakfast
It’s no coincidence we’ve mentioned morning workouts - they’ll actually be more effective at losing weight than training at other times of the day. Keep in mind, however, that the early morning, before the first meal, is the ideal time for not-too-intense cardio (aerobic) workouts. In such an exercise, the adipose tissue burns - it will be a source of energy for physical work, as blood insulin levels are minimal and the body usually gets its energy mainly from sugar. On the other hand, if you are preparing for strength training (anaerobic training) with weight lifting, extra weights, plenty of approaches and repetitions, your body definitely needs strengthening. Therefore, strength training should be done after breakfast or at other times of the day, but not on an empty stomach.
Method 5: Exercise for only half an hour
This is another novelty that fitness experts and doctors are talking about. It has been found that if you exercise for a long time, more than 60 minutes, your body's levels of the stress hormone cortisol increase. And it is precisely this hormone that is responsible for the deposition of fat from each extra calorie, and the distribution of fat in the body (i. e. , it is deposited in problem areas such as the abdomen, thighs, and sides). Therefore, it is good if the workout does not last longer than 40-45 minutes, while by the way you can train often, even every day. If you’re doing it for a long time, break up the class into parts (such as strength training and cardio workouts) between which it’s worth taking a break.
Method 6: Eat cyclically
If you still can’t give up on calorie counting, take advantage of this factor: eat cyclically. Like this? Let's talk in more detail. If your daily caloric intake is about 1, 500 kcal, you should eat around 1, 200 kcal on Monday, no more. But on Tuesday eat your norm - 1500 kcal. And on Wednesday you can eat 1700-1800 kcal. But return to 1, 200 kcal from Thursday and eat for three days, changing the caloric content of your daily diet. This approach allows the body to be "deceived", does not force it into a state of stress, and does not allow it to adapt to low calorie content. And all this allows the body to lose even more efficiently and quickly the accumulated kilograms and successfully break down and remove fat cells.