HOW TO LOSE WEIGHT & GET FIT FOR SUMMER!!
I'm losing weight: when to start, to be in time for the summer?
Time flies by. We won't have time to look back, and summer will come. But every year the expectation of a hot season for many is accompanied by a desire to lose weight by all means. If you consider yourself to be in this category, then we have some useful recommendations for you.
We spoke with the nutritionist of the World Class fitness club chain World Class Maria Ratnikova and found out when to start losing weight, where to start and what really affects the process of losing weight.
Rule # 1
You need to lose weight gradually. You can lose 2-4 kg in a month.
Rule # 2
Energy consumption should be higher than its consumption. This is the key to success. To do this, you need to regularly engage in physical activity, and at the same time it is not so important what type of training you prefer. There is no specific exercise for weight loss. It is advisable to have a professional trainer tell you how best to combine different workouts in your case.
Rule # 3
Remember, it's not just about exercise. You need to follow the diet: you should eat 5-6 times a day in small portions, including breakfast. Foods with a high content of sugar, salt, preservatives, dyes should be excluded from the diet. Pay attention to non-starchy vegetables.
Rule No. 4
Detox is not a way to lose weight. Most often it is not necessary. Detox programs stimulate the gastrointestinal tract and provide short-term weight loss. If you want to detox, you need to go on a preparatory diet a week before, and the detox itself should be done in a course of no more than 3-5 days.
|Approximate dates||I want to lose 10 kg||I want to lose 5 kg|
|03.19-25.03||Time to get started|
|09.04-15.04||Time to get started|
|15.05 - 31.05||Don't hurt your body||Better watch the uplifting comedy I'm losing weight , maybe you shouldn't have sweated so much because of your excess weight?|
|First week|| Walking with a pedometer, increasing everyday activity;
We start eating small portions 5-6 times a day;
We add fresh non-starchy vegetables to the diet (300-500g per day).
|Week 2|| We begin to increase distances by 30-50%;
We combine daily activity with training;
Do not forget to drink a lot of water (at least 2 liters per day).
|Third week||You can start the preparatory diet withoutred detox.|
|Fourth week||After the preparatory diet, you can detox for no more than 5 days (there are contraindications).|
|Subsequent weeks||Keep up the good work!|
Remember that you need to sensibly assess your capabilities, maintain balance and move towards your goal gradually. For example, to start losing weight on May 31st ... no, it's not too late! Yes, you will not have time to lose weight by the summer, but is that the only point? It is important to get used to a healthy lifestyle and not turn to bad habits just because the summer has come to an end and you can relax. You yourself know: a healthy mind in a healthy body.