How not to complicate your life by losing weight?

To count calories is difficult, and losing weight requires colossal efforts, adherence to many strict rules, rejection of a full life and favorite foods. Do you believe this, or did you say so? Most diets are built on the belief in some kind of nonsense, which somehow makes you eat less than usual. For example, do not eat after six, exclude fat / sweet / flour, give up potatoes / bananas, do not eat carbohydrates after 14:00, etc.

Diets and eating disorders

Diets make people become robots in their actions, ignore the signals of their body, desires, needs. You want chocolate? You do not have enough magnesium, eat avocado, broccoli, peas. Or do not you want to eat? Like this?! You need to gain your calories, otherwise the muscles will collapse. You understand what I mean. Do not trust yourself, follow the rules, then your life will change, and if you break even one, it's a breakdown, a failure and everything is gone. So many diets (pp there) are inclined to black and white thinking. You either 100% adhere to the rules, or not. No wonder that this leads to eating disorders.

I'll tell you a secret, you do not need to study which diet works best. You do not need to read hundreds of articles and dozens of studies to find out if you can eat a plate of pasta or not. You do not need permission from the fitness trainer to get off the couch and do anything that goes beyond the program. And most importantly, you do not need to complicate weight loss completely inappropriate details, such as after meals, or hungry morning cardio. The total amount of IBJ per day is more important than the presence or absence of protein 60 minutes after exercise, and cardiac manipulation is justified only for relatively dry people. The rest is important, so that cardio was in principle.

I am for simplicity and comfort, for proven principles of lose weight : 1) calorie counting; 2) non-training activity; 3) sufficient sleep; 4) stress resistance; 5) training. These are FLEXIBLE principles that can be adapted to the lifestyle and personal preferences of any person. These flexible principles help develop sustainable positive habits without driving into crazy stress. Even sweets can be eaten, continuing to grow thin.

But there is a nuance - you have to think, learn to listen to the signals of your body and apply strong-willed efforts. It will not be easy, you have to limit yourself in some way and change your way of life. But you will be free from other people's cockroaches.

Eat

The products of a healthy diet are the basis of your diet.

Choose whole writing:

1. Poultry / fish / eggs / meat / offal / cottage cheese instead of sausages and semi-processed foods;

2. cereals / legumes / hard-pressed pasta instead of fast-cooking flakes, ordinary pasta, quick-brewed porridges, peeled rice;

3. vegetables / fruits / herbs;

4. Nuts / seeds / unrefined oils.

Understand how many calories you need. Calculate the calorie content of your portions. Calculate the calorie of each meal can be on the site Calorizator or using any convenient mobile application. Learn to count calories correctly, avoiding basic mistakes.

Distribute food as convenient for you, not someone. Do not you like breakfast? Do not eat breakfast. Want to eat carbohydrates in the evening - on health. While you are observing a calorie deficit, you will lose weight. Remember that the amount of IBJ is important for a day, a week, a month.

Practice

Train not for lose weight , but for the sake of improving physical qualities. Training does not help to lose weight. Slim you do food, and training is made athletic. Think of a sporting goal that will help you train with enthusiasm. For example, to learn how to perform technical strength exercises, to develop endurance, to go hiking / to go to the mountains / to run a marathon, or maybe you want to learn how to dance vigorously or plasticly? Teaching some skills is much more pleasant and effective than going for hours on the treadmill and waiting "when will I lose weight".

Love yourself

There is nothing wrong with working on yourself, getting better every day. But we need to learn how to love ourselves, because self-love makes us take care of ourselves, not limit ourselves. There is a big difference between "banning a bun with a cream" or "giving up a bun, because it will not be of use." Between "forcing myself to train" and "going to training, because it will make me better" the difference is huge. Author Ekaterina Golovina When you realize your shortcomings, you can calmly admit yourself: "I have fat, but soon it will not be, because I do this, this and this, and most importantly, to me kicks", it becomes easier to go to the result. Much easier than when you complex, scold yourself, avoid people, shy away from your reflection. With love for yourself, work on your body becomes an ELECTION, and not self-torture.

And finally a few short tips:

1. If the scales spoil your mood, stop weighing yourself. They do not reflect real fat loss. Use other ways of tracking the result, which I described in detail on the site.

2. There are things more important than your weight loss. Imagine that in deep old age you lie on your deathbed and think: "Oh, what a pity that in that year I did not lose those two extra pounds." I'm not for the fact that you need to put up and score on yourself, but for losing weight with less stress.

3. There is nowhere to hurry. You never predict how the organism will behave, what your genetic capabilities and what tricks your mind will take to compensate for energy costs. A desire to get results as quickly as possible and at any cost can be costly (eating disorders, hormonal failure, deterioration of relations with friends etc.).

4. Relax. Do you count calories? Great. There is no way to calculate a meal outside the house - do not despair. If you replace them with a scheduled dinner, for example, and do not eat the load, then everything is OK. Lyle McDonald calls this "free food intake" and there is nothing terrible in it. If it is more caloric than planned, at the next meal, eat less. And if it's a holiday at all, spend a day off after or do not spend it (as you wish). For one day, no one has become fat yet, but if one day happens every week, it can spoil the result.

Do not wait for instant weight loss - give yourself time. The less anxiety the weight loss process will bring, the faster you will see the result and the more stable it will be.

anwar

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