Don't go hungry!
It's normal to feel guilty about the pounds you've put on. But you cannot punish yourself with hunger for this, otherwise you will not lose weight, but get sick. Nutritionists unanimously say that the harm from a strict diet after long feasts will be many times greater than the benefit.
The body will become stressed and send SOS signals to the brain, storing fat in all places so as not to die of hunger. You will gain excess weight much faster later, as soon as you return to your normal diet. You can safely lose only 2-3% of your total weight per month and not an ounce more.
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Menu for the week
Attention! As a snack when hunger strikes, you can drink a glass of 1.5% kefir, also before bed.
Day 1 (strength training)
- Breakfast – oatmeal, apple, yogurt.
- Lunch – brown rice, vegetables of your choice.
- Dinner – boiled beef, greens.
Day 2 (cardio)
- Breakfast – scrambled eggs with herbs, yogurt.
- Lunch – wheat porridge, vegetable salad.
- Dinner – turkey fillet with lemon juice, lettuce.
Day 3 (strength training)
- Breakfast – oatmeal with berries.
- Lunch – rice with vegetables.
- Dinner – vegetable salad with tuna.
Day 4
- Breakfast - cottage cheese, yogurt.
- Lunch – buckwheat with chicken cutlets.
- Dinner – cod liver with fresh vegetables.
Day 5 (strength training)
- Breakfast – oatmeal, grapefruit, yogurt without sugar.
- Lunch – chicken broth, potatoes, greens.
- Dinner – salad with shrimp.
Day 6 (cardio)
- Breakfast – omelet with cottage cheese, apple.
- Lunch – boiled chicken fillet, cucumber and cabbage salad with butter.
- Dinner – boiled squid with egg, herbs.
Day 7
- Breakfast – oatmeal with milk, grapefruit.
- Lunch – broth with pieces of chicken fillet and vegetables.
- Dinner – steamed liver cutlets, vegetables.
Diet and alcohol
11. Cut down on alcohol
Start any meal with a glass of non-alcoholic, low-calorie drink. Don't jump straight into wine, beer or cocktails.
Remember, one gram of alcohol contains more calories (7) than one gram of carbohydrates (4) and protein (4).
Alcohol also lulls your alertness, and you, having relaxed, can overindulge in junk food: nuts, chips, pizza and other foods that you usually try to avoid or eat in very limited quantities.
12. Switch to green tea
Green tea can be a faithful assistant in the fight against excess weight. Research shows that under the influence of the phytochemical elements catechins, mechanisms are activated in the body that help increase the rate of calorie burning.
Green tea is not only healthy, but also delicious. By giving it preference in the morning or during the day, you get a tasty and tonic drink with a minimum amount of calories.
Example menu during the fasting period
A balanced menu, the main principle of which is a low total caloric content of the daily diet:
- Breakfast: 100 grams of cottage cheese, apple or other fruit, tea without sugar;
- First snack: apple or banana, 100-150 grams of kefir;
- Lunch: 100 grams of boiled chicken breast, 200 grams of vegetable stew, black, green or herbal tea;
- Second snack: apple or banana, 100-150 grams of kefir;
- Dinner: fruit salad or 2-3 whole fruits, such as apples, green tea without sugar.
Workout
Let's continue burning fat after the holidays and training is next. Physical activity is not the basis for losing weight, but it will quickly tone your body.
Remember that weight loss rules do not allow self-abuse. You don’t need to lift weights in the gym for 3 hours or run 10 kilometers. This will cause more harm. We will restore the body after the New Year at home without unnecessary rigor.
In addition, do not think that the extra 2-3 kg is pure fat. 50-60 percent of the weight gained is swelling, which is provoked by salty and fatty foods.
So how to quickly get in shape? First, make a schedule. For a non-athletic person, 3 classes a week for half an hour to an hour are suitable. You shouldn’t put any more strain on yourself if you don’t want terrible soreness.
We devote 60% of our workout to cardio exercises. At home, an exercise bike or treadmill is best. If they don't exist, don't despair. The body doesn't care what kind of exercise machine you use. A regular jump rope will do. It is enough to increase the heartbeat to the desired frequency. Moreover, this is a full-body workout.
If you have heart problems, forget about cardio training right away. It is better to recover only with diet.
We devote 10% to the abs, and devote the remaining time to stretching. This will be enough to get yourself into the desired shape in 1-2 weeks.
Many people don’t understand how to get in shape correctly and exercise every day. This is wrong because the body needs rest. At least 1 day to “heal the wounds.”
Principles of fasting days
- Eat small meals 5-6 times a day. This approach to nutrition will dull the feeling of hunger and make it easier to endure the fasting period.
- Do not eat what you ate too much at the holiday table. So, for example, if you ate a lot of carbohydrates during a feast, then on fasting days you should give preference to protein foods and vegetables.
- Cleanse your body with mineral water with lemon juice. It is especially important to use this principle if the dishes on your holiday table were very fatty.
- Remove excess salt from the body. Eating large amounts of salty food often leads to the accumulation of excess fluid and the formation of edema. You can get rid of them by resorting to rice or cabbage unloading.
- Compensate for excessive consumption of sweets with a vegetable diet. As an alternative to vegetables, you can use kefir and berries.
- Try to get rid of headaches, dehydration and nausea caused by excessive alcohol consumption during a feast as quickly as possible. Products such as sauerkraut, oatmeal with water, boiled poultry, as well as citrus fruits and fermented milk products will help you with this. All of them not only normalize digestive processes, but also help speed up the removal of toxins from the body.
- Drink enough water, at least 1.5-2 liters per day.
- The day before the start of the fasting period and the day after it, exclude alcohol, sweets, baked goods, smoked and salty foods from your diet .
