How often in our lives there is an urgent need to freshen up? No matter the trip is on holiday, wedding or just approaching it's time to leave. Each of us have probably wondered how to lose weight in the past month? And begins an extensive search of all kinds of diets, experiments on himself, breakdowns and other "joy."
This is not surprising, because in the world there are thousands of diet and exercise, which allows a short time to lose weight. But almost all of them give a temporary result. Since then lose weight in the past month that the weight did not return back, as often happens?
First of all, we need a plan of action, and it should be clear. This plan will help to minimize the chance of failure, the main thing to follow it religiously.
Point one: motivation
Yes Yes. That motivation comes first, not a sport or food. Why is that? It is simply the fact that without sufficient motivation of your actions will be useless. It is the willingness and readiness to go to the target, determines the final result. Sit down and think well, why do you need it? Why would you want to lose weight in 1 month? Answers to this question can be a great many, but the most important thing to remember: you can not lose weight for someone. Many women decide to go on a diet to please the young man. And it's a big mistake. After all, like you, must first himself and then to others. Therefore, sitting on a diet, think, what is your motivation. Is there enough for her to break away from the computer and go to work on yourself?
Point two: take the facts
You must accept the fact that from this moment you lose weight! This means that you will have a lot of hard work on yourself to lose weight in the allotted month. Perhaps something will need to transcend themselves, to overcome their laziness and unwillingness. More should be no excuses and excuses. You have already made a step on the path, and there is no place to turn. You're so what is, and will be better!
The third point: the regime of the day
As strange as it may sound, but without the mode you will not achieve significant results. And that means it's time as a child, make a schedule for yourself that will cover your entire day. You can keep the schedule prepared in the diary or notebook, but it is best to duplicate it and hang it on the most prominent place for you. Now a lot of opportunities you arrange a schedule with the help of pictures and programs. Do not be lazy, do routine bright and colorful. So you really pay attention to it once again. You will be pleasantly surprised how much time is available to work on yourself, if you plan your day properly.
Probably, it is not necessary to remind you that the schedule should be followed exactly, because in order he drafted.
Item Four: food
This is perhaps one of the volume of points of our plan. No matter what way you choose to lose weight: diet, divided food, counting calories or something else. The main thing is that at this point you need to rearrange your eating behavior. What does this mean? Here's what:
- Meals should be frequent (every 3-4 hours).
- The size of portions should be reduced in half.
- High-calorie foods should be replaced at least "rich" analogues (for example, use sour cream instead of mayonnaise or yogurt instead of sausages and sausages - chicken breast, etc.)
- Be sure to eat at least 3 fruit or vegetable a day.
- Review methods of cooking: fry without oil, sauté vegetables for soups on water or not at all sauté, bake in the oven or cook for a couple.
- Pasta eat as little as possible, and preferably from durum.
- During the meal, do not read, watch TV or sit in front of a computer. Nothing should distract you from the process. Then you'll understand when you see the feeling of fullness and it is time to stop. As a rule, a person is enough for 1-2 minutes to shut hunger, and about 5 minutes to quench it completely.
- Avoid snacking on the go. The pace of modern life is quite common habit that hurts figure.
- Prepare in advance! This will save you from the temptation to grab out the pechenyushki while preparing dinner.
- Be sure to drink at least 8 glasses of clean drinking water. Water helps the body excrete toxins from the body and improves the skin and maintains its elasticity.
- Make sure that your diet is enough fiber. This fiber promotes rapid saturation, as well as helping to establish the bowels. As an additional source of fiber bran perfect. By the way, this is a great breakfast - bran, some nuts and a cup of yogurt or milk.
- Keep a food diary. This is a very convenient way to analyze your diet and adjust it. Writing down everything you sent in your mouth throughout the day, whether it be a bowl of soup or a tiny piece of apple, you will be able to control themselves and their habits.
Point five: the movement - it is harmony.
Of course, no sports anywhere, and even more so if you decide to lose weight in just one month. Many are now certainly spout pomorschatsya and will start looking for excuses. All of them are generally standard:
- No time, I work, study, children, house, etc.
- I have no money to buy a gym membership;
- I'm too tired, I come too late;
- I'm not racing, I did not get
Familiar, is not it? Now, all your excuses fly off to the side, and you will not have a chance to get out of the exercise. Let's start:
- To keep fit enough to carry out elementary exercises. This can be done at any time when there will be free time.
- If you do not look at the forum, social networking, less talk on the phone and do a dozen is not particularly important, but familiar cases - be released about an hour of free time. For an hour, you can have time to carry out high-quality and full range of exercises for all muscle groups. Yet this time can be spent on one lesson in the pool or a jog. In general, any physical activity
- Even at work you can do. Office work? Nobody prevents tense and relax your abdominal muscles and buttocks while you are running another errand bosses sitting at a computer. Worked as a salesman? Most often bend and squat, drag on the top shelf, walk around the room. When no one is near, you can always make a few tilts the body swings his feet and turns. The main thing not to forget!
- It is not possible to buy a ticket? Do not need. Arrange home gym. You will need only to buy weights (you can use plastic bottles 1-1.5l), find the mat, jump rope, shorts and desire.
- If you are tired at work, fiznagruzki you just need. It is not a time exhausting training in the hall, and an elementary stretching and relaxation exercises. For example, Bodyflex or yoga will become an excellent assistant. They help relieve stress after a long day and recuperate for home affairs.
- Even if you are busy all day household chores and children, and all of a sudden you forget about sports, it does not matter. It can be in bed to do a few leg lifts and body to work out your abs, thighs and buttocks.
- Do you think that you will not work? And, in your opinion, all the famous athletes were born flexible, fast, plastic and trained? Not at all. To achieve something, they had to work on them. Occasionally something goes perfectly on the first try, but it does not mean that it will not turn at all. Home regularly to try, and the results will be!
If you do not like gyms, fitness centers and home-load, sign up for dancing. Especially good for weight loss Latin, belly dancing, strip of plastic, etc. Love the disco? Walk with friends to clubs and try to spend more time on the dance floor. Not only do you get a lot of positive emotions, but also burn a huge amount of calories!
Well, as you still have excuses? Perhaps still thinking how to lose weight in the past month, without straining? That's right. Use every free minute to practice. You walk to work and back, walk in the evening. Suffice it to pass on the average rate of about 5 kilometers a day, and you will notice the effect! This is about 1-1.5 hours of walking. Agree, not much?
Item Six: rest and sleep
Despite the fact that the item at the end, it plays an important role. If you do not fully relax and sleep, the process of weight loss slow down or stop. Without an adequate night's sleep a person becomes sluggish, apathetic, the energy level decreases as the body is forced to save power. Try to sleep at least 7-8 hours. Set a time in which you will go to bed every day. For example, in the range 23-30. And does not violate this paragraph routine. Then, in the morning it will be easier to get up, and during the day you will be cheerful and full of energy.
As you can see, in order to bring the figure should be not much. Just a desire and competent approach. Implement all the recommendations you can even lose weight at 10 kg per month! But it certainly depends on your initial weight, as well as the definition following the instructions that you just read. And remember, this is not a temporary measure - a way of life!