How long can you go on a strict diet?
How long can you stay on a mono-diet?
How long can you stay on the best diet?
How long you can go on a diet is a very relevant question for anyone who limits their diet in an effort to lose weight. In this article we will address this important issue.
Unfortunately, not all women have been endowed by nature with a metabolism that allows them to eat what they want in unlimited quantities and not gain weight. Most still have to limit themselves in some way to maintain good shape, and some are forced to be on a diet constantly.
The race for ideal forms does not always end in success. It also happens that women who dream of a slim figure exhaust themselves and cause irreparable harm to the body. What lengths the fair sex are not willing to go to in order to stop being ashamed of their bodies and wear the clothes that they really like!
The situation is especially dangerous when you need to lose weight at all costs! For example, a dream date, a promising party or a long-awaited vacation at sea is planned. Some people prefer to give up food altogether in order to achieve the ideal in record time. Many newfangled diets are designed for very rapid weight loss, but at what cost is another question.
Gastritis, weakness, dizziness, loss of consciousness, anorexia, bulimia - this is just a short list of troubles that can be earned by following a diet incorrectly. We will talk about how long you can go on a diet and how to do it so that losing weight brings only positive emotions.
How long can you go on a strict diet?
Strict diets with a sharp reduction in the number of calories consumed (sometimes the reduction reaches 50% of the minimum required by the body) are considered a real panacea for girls who want to lose weight very quickly. No matter how much doctors talk about the dangers of such diets, there are always those who want to try them on themselves. Strict diets help get rid of extra 3-5 kilograms. But what if a woman has not 5, but 20 kg of excess weight? Many people do not adhere to the deadlines for following strict diets, continuing to live in this mode further. Experts warn that the body cannot withstand such pressure for more than 7 days and will begin to signal danger. Have you decided to try a strict low-calorie diet? Do not exceed the weekly limit.
Create a healthy mood:
Stay positive. The power of positive thinking is not just a myth. In fact, positive thoughts are the key to a healthy diet. Positive thinking increases your motivation and body energy levels. Negative thoughts, on the other hand, lead to emotional eating and skipping workouts. Read also about increasing vital energy!
Avoid negativity. Try not to be angry with yourself and reach for pizza as an alternative option. Instead, take a break and relax.
Set manageable goals. For example, promise yourself that you will add 2 more servings of vegetables to your healthy diet. This goal is easy to measure, and you can congratulate yourself when you start to see and feel results.
Adequately evaluate your body image. A few days on a diet will not give any noticeable results, and you will not feel comfortable in your own skin. Moreover, it doesn't help when you're surrounded by media images of extremely subtle celebrities. Adequate body image is very important for good health.
Focus on the good things. If you really like your hands, tell yourself that when you look at yourself in the mirror. Over time, this will become a habit. Praise yourself and don't be shy about doing it.
Be kind to yourself. Stop punishing yourself. Research shows that when you are kinder to yourself, you are more successful in fitness. When you already have negative thoughts, try acknowledging them and then letting them go. In fact, there is no point in berating yourself for skipping the gym or other little things. It is much more effective to forgive yourself and move on.
Reward yourself when you complete your diet plan. Treat yourself to an extra episode of your favorite TV show or a relaxing bubble bath to unwind.
Adviсe:
- Eat plenty of fruits and vegetables.
- Try to lose no more than 1.5 kg per week, more than that is very unhealthy for your body.
- Stay hydrated.
- Try not to sit at the computer or on the couch all day.
- Don't eat late at night.
- Don't give up because of failures. If you just couldn't resist the candy, that's okay, you're only human.
- Don't restrict your food, make healthy swaps, but don't cut out certain foods completely or you'll be hungry.
Warnings:
If you want to use diet pills, consult your doctor and get a full recommendation or get tested to know your true health status. Be sure to follow the instructions as diet pills can be extremely dangerous if taken incorrectly.
How long can you stay on a mono-diet?
Mono-diets, which allow you to eat only one thing, are also very effective and popular. For example, on a buckwheat diet, the basis is, of course, buckwheat. This diet allows you to cleanse the body well and normalize weight, but it is certainly impossible to eat according to this system all the time. Two weeks is enough to cleanse yourself of toxins, bring your figure closer to your ideal and set yourself up for a new, healthy and balanced diet. It is for a period of 14 days that nutritionists limit such a nutrition system.
However, we are all very individual. Always listen to yourself, there is no need to commit violence against the body. If you feel a real malaise, and not just a craving to eat something sweet, reconsider your nutrition system. You may be in dire need of vitamins or protein.
How to diet properly in combination with other options and a good mood:
1) Choosing healthy foods based on calories
Find out how many calories you need. Most diets include a calorie counting item, but the vast majority also can't say they actually know how many calories they need.
We're trained to think that the fewer calories you have, the more weight loss you'll have, but it's not how much you consume, it's how much you spend.
Men need to eat an average of 2,600 calories per day, and women about 1,800. You can certainly cut back if you're trying to lose more weight, but you should always eat at least 1,200 calories per day.
With less, your body goes into starvation mode. This means that the body will tightly hold onto fat reserves and use muscle mass.
Talk to a nutritionist or personal trainer to find out how many calories you should eat per day for healthy weight loss. Consider how active your life is.
Let your calories work for you. Eat foods that are high in fiber (whole grains) and protein (lean meats). This will give you energy for the whole day and eliminate the feeling of hunger.
Avoid "empty" calories, which do nothing useful for your body. Alcohol and foods such as potato chips are good examples of calories that serve no nutritional purpose.
2) Read labels
Pay attention to the labels on food bags to ensure you're making healthy choices. One of the most important parts of the label is the serving size information. It tells you how many servings are in each packet and how much energy nutrition is provided for each serving.
Pay attention to the number of calories. As a general guideline, 40 calories per serving is considered low, 100 calories is moderate, and 400 is high.
Try to limit the following: trans fats and saturated fats.
Look for foods that have a significant amount of fiber, vitamin A and C.
3) How to diet properly while preparing delicious food at home?
Ready-made products are convenient, quick and easy. But you can't control exactly how your food is prepared or what ingredients are used in it.
One of the best effective ways to lose weight is to cook all your meals at home. You choose healthy cooking methods (boiling instead of frying) and fresh ingredients.
Plan your meals in advance. Create a weekly menu, and you will be less likely to have a breakdown mid-week. You can cook much easier by preparing healthy meals and storing them in the freezer. And when you need it, defrost it, heat it up and eat it to your health.
Make cooking fun. Treat yourself to a new set of knives or plate.
4) Eat the right nutrients
A balanced diet means that you get enough food. Use combinations of fruits and vegetables, proteins, whole grains and dairy products. Avoid diets high in fat and sugar.
Try eating 4 servings of fruits and 5 servings of vegetables every day. A great way to add more vegetables is to make a large salad that combines several types of greens and even some fruits, such as apples.
Eat 3 servings of dairy products, but only low-fat ones. For example, a cup of skim milk for breakfast or a piece of low-fat cheese.
Choose healthy fats, such as those found in nuts, salmon and avocados.
5) Snack. Good news!
How to diet without snacks. No way! You definitely need to snack while you're on a diet.
Food affects your metabolism, which helps you burn more calories. Healthy snacks reduce hunger and keep you from overeating during meals.
The main key is to make sure you choose healthy snacks. Fresh fruits and vegetables, nuts, low-fat dairy products. Always keep healthy snacks on hand in your desk at work. How to overcome appetite?
6) Add more flavors
You can add amazing flavor to almost any dish by adding herbs and spices, most of which contain almost zero calories.
Try buying fresh herbs such as parsley, rosemary or thyme. They will make your chicken, pork or salad taste fresher and more original.
Some ingredients offer an added bonus other than taste.
For example, garlic is known to have anti-inflammatory properties. Try adding tamerick as a healthy salad dressing for extra flavor.
7) Don't get too carried away with diets
Many people do not think about the consequences of a hunger strike, because they know how to diet properly. But it is very important not to get used to such nutrition.
Of course, it's tempting to try the latest diet trends. The internet is full of stories about celebrities who have tried to lose weight on fad diets and had great success with it. But be aware that these fad diets often don't work at all and can be harmful to your health.
Most fad diets require you to cut out a large food group, such as carbohydrates. But the healthiest diet has a properly structured meal plan with all the nutrients.
Avoid diets that require you to remove a major food group.
These diets will make you sick. They contribute to a person's adaptation to living on a very low number of calories. Instead, remember that there is a recommended amount of calories for your body type and that you can make healthy choices. Tips for comprehensive weight loss!
How long can you stay on the best diet?
We have good news for you: you can stay on the best diet forever! Of course, we mean a healthy diet, from which all harmful foods are excluded. A healthy diet is a diet without excesses, but balanced and providing the body with all the necessary substances.
There are some nutritional systems, the authors of which also suggest sticking to them throughout your life. For example, Katya Miramanova’s system or a separate power supply system. However, it is difficult to give a definite answer about whether this can be done.
Active lifestyle while dieting:
Move. To control your body, it is not enough to know how to diet correctly. Diet is a great way to lose weight. However, you will see better results if you start a regular healthy exercise regimen. Research shows that combining diet and physical activity has positive results.
Aim to be active for at least one hour a day. You can break this period of time into small pieces to manage your condition. For example, try going to work and taking the stairs instead of the elevator.
Go outside. People who take occasional walks in nature have better health. Explore the area, or go for a hike in a nearby park.
Call a friend. When you have the same plans with a friend, you are more likely to stick to your plan. Ask a friend to join you for yoga or go for a long walk after work.
Rest. If you don't get enough sleep, then you are very susceptible to weight gain. When you don't get enough rest, your body produces more cortisol, the stress hormone. It does not promote a healthy lifestyle.
Try to sleep at least 7-8 hours a day. People who get good rest lose weight faster than those who sleep only 5-6 hours a night. Sleep on a schedule.
Avoid stress. There is a clear connection between stress and weight gain. As we have emphasized, during stressful situations the body produces more cortisol, which encourages the body to store more fat. This trend especially occurs in the abdominal area. Therefore, to get the most out of a healthy diet, you need to work on reducing your stress levels. A great way to reduce stress is to relax regularly. This releases endorphins and generally improves your mood.
Take a deep breath. Focusing on your breathing is a very effective method for reducing stress. Breathe deeply and exhale slowly.
Set healthy goals. Part of living a healthy lifestyle is knowing how to diet properly with realistic goals set. Avoid specific demands such as “I will lose 15 kg this month.” Instead, set smaller, more achievable goals. Healthy weight loss is generally considered to be a loss of up to 1 kg per week.
Wraps
Do you want to know more ways to lose 10 kg? Then pay attention to the wraps. Along with baths for weight loss, they promote the rapid burning of fat cells. For wraps, regular cling film is used.
First, take a regular bath, then wipe your skin dry and wrap the problem area of the body with film (it is better to apply an anti-cellulite agent to the skin). Next, we wrap ourselves in a warm blanket and wait 45 minutes. There is an alternative option - you can wrap yourself in film, dress warmly and do household chores. There is no fundamental difference.
It is recommended to practice this procedure every other day. After 10 days of wraps, you must take a break. In combination with a bath, cling film wraps will help you easily lose 10 kilograms in a month.
Baths for weight loss
Approach the process comprehensively - include baths in your program. They will help you effectively lose 10 kg. This is a wonderful addition to your diet that enhances your overall performance. Although this method belongs to the category of means of people's councils, it has proven to be highly effective in the fight for a slim figure. Here are three popular bath recipes:
- We lose weight with soda and salt. To do this, we need about 100 g of soda and 300 g of salt - they need to be mixed thoroughly and poured into the bath. Take a bath an hour before bed for no more than 15 minutes.
- Do you want to lose weight? Then pay attention to a bath with oregano - another proven recipe. We will need no more than 400 grams of thoroughly dried grass, which needs to be filled with 5 liters of ordinary warm water. Strain the broth and pour it into a hot bath. Oregano promotes active sweating, which in turn allows you to really lose weight (you need to take a bath for no more than 15 minutes).
- Read reviews from people losing weight about mustard baths - one of the most effective ways to combat excess weight. For this recipe we need 100 g of fresh mustard. Dissolve it in a liter of clean water and pour it into the bath. It is best to practice this procedure immediately before bed, and its duration should not exceed 10 minutes. Be sure to shower after your bath to prevent skin irritation.
If you prefer, you can focus on one of the recipes above. But no one forbids alternating them on different days of the week.
When to go on a diet
Don’t rush to tell yourself: “I want to lose 10 kg.” To begin with, try to assess your own well-being as objectively as possible. Decide - does being overweight negatively affect your health and how serious psychological discomfort does it cause you? If shortness of breath appears even after minor physical exertion (for example, ordinary climbing the stairs), you should think about choosing the optimal system for combating extra pounds. It is quite possible that your usual clothing size no longer fits you, and friends began to look at your sides or stomach - this is also an incentive to work on yourself.
At the same time, you should not strive to lose 10 kilograms or more if such a desire is dictated by the following reasons:
- The whim of your significant other (you should be accepted and loved for who you are).
- With the fashion for thinness, you can’t keep up with all the fashion trends, and you don’t need to do that. Just be yourself.
- Thirst to buy something you like that doesn’t fit in size. You can always find beautiful clothes that perfectly complement your look and style.
Exercises
Now let's say a few words about physical activity. Many people prefer not to use this component for weight loss. But, as experience shows, without exercise, losing weight is more difficult, and its effectiveness decreases significantly. There is no need to exhaust yourself with long workouts. It is enough to devote no more than 20 minutes a day to them.
We recommend giving preference to anaerobic exercise in the form of:
- fast (sports) walking;
- running;
- cycling;
- swimming;
- jumping rope and so on.
In addition, perform crunches or sit-ups with your legs locked. Rotating a regular sports hoop (or hula hoop) can help you lose weight quite well.
