After the holidays, as they say the fitness trainers, the number of visitors to gyms increases several times. The Ukrainians, who neither herself at the Banquet table, trying to lose weight as quickly as it gained it. However, nutritionists believe – even those pounds that added a few weeks to drop slowly, otherwise the weight will come back. The website “Segodnia” figured out how to reset the “extra”.
The main thing – food
“I would just advise not to overeat during the holidays, especially at night. But if you have noticeably gained weight, it’s time to think about your diet and revise it,” says fitness coach Julia King. Even after a week of not eating to starve, the expert believes. To lose weight, you will need at least three weeks.
“I would just advise not to overeat during the holidays, especially at night. But if you have noticeably gained weight, it’s time to think about your diet and revise it,” says fitness coach Julia King.
Julia King advises to start with the easiest: drink several liters of water a day, for Breakfast, often to eat, but small portions, and give up sweets. This, as I’m sure the fitness trainer will be enough to lose a few pounds. To ensure that the process of losing weight rapidly, it is necessary to strengthen physical exercise.
“Physical activity accelerates the metabolism. Exercise, if you do not have time to sign up to the gym, run when the weather allows. And if absolutely laziness – start with a low – pass several stops before you Board public transport, walk after work, give up the elevators,” advises Julia Koval.
Nutritionists believe that in order to lose weight safely, weight reduction should happen gradually – no more than 10% of its weight per year. As explained by the President of the Association of dietitians of Ukraine Oleg Shvets, to ensure that the weight did not come back, need to lose not more than 2-3% per month.
“You should not expect that you will lose weight in a month. In a month it will be a small weight loss. There are serious data that suggests that a stable weight-loss for the year is only possible at the level of 10% of the original. That is, if we talk about the month, people can lose weight by 2-3% so that the weight never came back,” says the dietitian.
“You should not expect that you will lose weight in a month. In a month it will be a small weight loss. There are serious data that suggests that a stable weight-loss for the year is only possible at the level of 10% of the original. That is, if we talk about the month, people can lose weight by 2-3% so that the weight never came back,” says the dietitian.
According to fitness trainer Julia Juli, the main thing when losing weight is diet and only 20% of success depends on the exercise. According to nutritionist, the in the first place to lose weight need to abandon the already finished product, e.g., flour and confectionery. In addition, it’s important to eat often (ideally five times a day), but limit your portions.
Youtube-blogger Marina Samarina knows from experience that fasting for weight loss is impossible. Girl five years trying to lose weight, starving all day, however, to achieve a result was possible only by going on a proper diet. “I was trying to lose weight, but doing it wrong. Starving. Could the day eat only one fruit, or just drink water, but after that I’m still broke and hungry. I weighed 63 kg and I started to say that I am full. That was my motivation. Then I start to lose weight correctly”, – says Marina. Now she eats six times a day and weighs 49 kg.
To spend more calories
Experts explain that the main rule for weight loss – you need to spend more calories than you consume. There is even a derived formula every 3000 accumulated calories turn into pounds of fat and Vice versa. That is, if you spend more calories than you consume, fat stores will gradually go away in order to compensate for spent but not received, the calories. However, to be zealous in this matter, nutritionists advise. For significant result, it is sufficient to start eating healthy food and start exercising.
At morning exercises, according to fitness expert Julia Juli, you need to pay 15-20 minutes. “In fact, not even his Bicycle and with two five-liter bottles can achieve results better than some achieve working out in the gym,” advises the girl.
Julia Juli advises to start with a simple charge: to make several approaches of squats, pushups and crunches.
By the way, as they say nutritionists, obesity affects the cardiovascular system. People who are overweight is increasing pressure, cholesterol. Also fat people are: diabetes, problems with snoring, frequent shortness of breath, hypertension, hormonal disorders, lumbar pain.
