Effective Tips
How not to break loose after a diet and during it, a question that interests all those who lose weight. Adhering to simple rules, you can withstand even the most stressful type of nutrition:
- The diet should be tailored to your desired weight. If you need to lose 1-2 kg, then you can just slightly edit your diet and avoid a debilitating hunger strike. Before you lose weight, be sure to consider your current diseases. Ideally, you need to take blood tests, urine tests, visit a nutritionist who will recommend a diet that is right for you. If the diet is chosen "for you", then there will be no reason for failure.
- Support of loved ones. Talk to the household, convince them that rolls, fast food and other harmful products should disappear from the house for some time. Let them eat while you, for example, are at work, so as not to whet your appetite.
- You can not abruptly change the diet. Even a light weight loss diet is stressful for the body. Smoothly exclude harmful products from the daily menu. First, give up sweets, after a week from sweet tea, etc. If you break from one diet, then try another. Find the best option in which you will not break down and overeat.
- Visit the store only with a grocery list and on a full stomach. So there will be less temptation to buy chocolate or smoked meats. Visit the new cafe, where only healthy dishes are offered.
- Replace sweets with fruits. Most often, because of the desire to drink tea with a cookie or have a snack with candy, breakdowns occur. Snack on fruits. They are more satiating but have fewer calories. Carry a fresh apple or banana in your purse. It can be eaten as soon as you want to eat, anywhere: at work, in transport, while walking.
- Drink plenty of water. Keep in mind that juices, compotes and fruit drinks are a snack. Drink plenty of pure water or green tea without sugar. Fluid flushes out toxins and keeps you full longer. 2 liters of water per day will reduce the portions of food consumed, therefore, lose weight.
Follow the tips to understand how to stick to a diet and not break loose in your particular case.
Refusal of dinner
The bottom line - the last meal - no later than 15-16 hours.
Expected result: 3-4 kg per week.
The body perceives a 12-14-hour break in food as a hunger strike. The level of glucose in the blood drops, a hormonal rebellion begins in the body, which negatively affects well-being, mood and appearance. For breakfast after such a break, you can eat an "elephant". Therefore, nutritionists recommend not to skip dinner, but to share it - not necessarily with enemies. The best foods for dinner are low-fat, easily digestible, low-calorie (sour-milk and seafood, fruits, boiled vegetables).
The Right Motivation
How to stick to a diet and not break loose if there is no motivation? No way. Only by convincing yourself on a psychological level of the need to lose weight, a person will be able to stick to a diet for a long time. Often people who see the result of losing weight indulge themselves with goodies. However, even a small candy can destroy everything that you have achieved for several months. If you see a decrease in volume and a few kg less on the scales, give yourself a gift. Go shopping, buy new clothes that will favorably emphasize your new forms. Or go to a beauty salon to look even more attractive. Most importantly, don't reward yourself with food.
Write down everything you eat in a day. It is better if the portion is determined in grams. This makes it easier to count calories. Measure your waist, hips and chest daily. It is the volumes that have left that will speak about the results, and not the kilograms on the scales. Keeping a diary disciplines and provides a reason for praise.
Psychologists' advice
Work with your consciousness. If the diet is a deliberate decision, then there will be no problems, such as: “I can’t diet, I constantly break down”, “I want sweets on a diet”, etc. Expert advice on how to facilitate the process of losing weight and survive food restrictions:
- Agree with your inner "I", only after you are ready for changes in your appearance, start losing weight.
- Enlist the support of family and friends. Explain what makes you uncomfortable in your body, and the diet will allow you to love yourself.
- Do not eat in front of the TV and computer. Get rid of the habit of chewing while watching movies. If at first it will be difficult to do this, chew gum, deceive your brain.
- Punish yourself for the calories you eat with exercise. Couldn't resist and ate a bun? Plus an hour at the gym!
- Food should be treated as fuel, without which your body cannot exist, and not as pleasure. Please yourself with other things: warm meetings with friends, entertainment, trips, shopping.
- Don't buy clothes by size. Let the jeans press a little, and folds form under the jacket. This will encourage you to lose weight.
Turning to the law
It is important to note that even in the criminal code there is information about psychological pressure on a person. It will not be superfluous to open and scroll through the Criminal Code of the Russian Federation to Article No. 40. It is called "Physical or mental coercion." And this is a direct reference to what was said at the very beginning. Only here everything is more serious.
We are talking about crimes committed by people under pressure from the aggressor. The first paragraph of the article states that harm caused to interests protected by law is not considered an offense. But only if the person could not control his actions at that moment. Let's say he was forced at gunpoint, or holding at gunpoint one of his relatives.
But if it was psychological pressure on a person? Article No. 40 in this case refers to the previous one, at number 39. The issue of criminal liability for committing a crime under mental influence is resolved taking into account its provisions.
Article 39 is called "Urgent Necessity". It says that a crime is not such if it was committed in order to eliminate the danger that threatens a person or other people directly.
However, this is not all that is said in the Criminal Code. Psychological pressure is also mentioned in the 130th article. It notes that the humiliation of the dignity and honor of another person, expressed in extreme form, is punishable by a fine of up to 40,000 rubles, or a salary for three months. In especially severe cases, 120 hours of community service or 6 months of correctional work are assigned. The maximum punishment is restriction of freedom up to 1 year. Very serious consequences of psychological pressure.
An article of the Criminal Code of the Russian Federation also states that an insult expressed publicly (through the media, in a speech, in a video message, etc.) is punishable by a double fine. The maximum punishment is 2 years of imprisonment.
How to choose a diet?
In order not to break down and achieve the desired results, you need to choose a diet that is right for you. No need to rush, read the literature, take into account your individual characteristics: daily routine, environment, diseases. Ideally, in choosing a diet, you need the help of a nutritionist.
Before starting to lose weight, you need to weigh yourself, measure your volumes, and ask yourself the question, for what period of time and how many kg you need to lose. Calculate your body mass index. At the desired weight, it should not be lower than the ratio of height and weight, this threatens with diseases.
Calculate the calories you need to consume per day to lose weight. Next, study the calorie content of all healthy foods (vegetables, fruits, cereals, meat). Remember that nutrition should be balanced and not cause a deficiency of vitamins and minerals. Based on this information, make a diet or select an existing diet with a developed menu.
Use the services of special companies that already deliver prepared food in containers for a week with calorie counting. You don't have to go shopping and drool over goodies. There will already be cooked food in the refrigerator, which only needs to be reheated. This option is suitable for busy people who have no time to cook healthy food. Often people get frustrated because they don't have time for a healthy lunch, so they are forced to replace it with unhealthy snacks. In this case, this will not happen.
The menu is quite varied. Not a single dish will be repeated in a week, which will allow you to enjoy losing weight and avoid questions about how to maintain a diet on buckwheat, apples or cucumbers.
Peculiarities
Many resources indicate that a rigid diet must be short. But this is far from true. It is impossible to achieve significant results of 10-20 kilograms in just three days, so there are many options for the technique with a long duration, for example, two weeks. Therefore, this moment is not a criterion, a feature of diets. But there are a few nuances inherent in them.
- A diet with a minimum calorie content, poor in food.
- Imbalance - imbalance of proteins, fats, carbohydrates. Most often, protein foods predominate in the diet.
- Portions are small.
- The diet consists of three meals without snacks and afternoon snacks. Fractional meals are possible, but with portions of a minimum volume.
- Small list of allowed products. The list of "prohibited" is much longer.
- The complexity of the implementation is that only people with good willpower can withstand the diet.
- Negative impact on general well-being, psycho-emotional state.
- Most often, these are mono-diets.
Buckwheat diet
How to endure a buckwheat diet and not break loose, because it is considered one of the most difficult, but useful. Steamed buckwheat retains the entire range of useful properties and is able to provide the body with vitamins and minerals without causing their deficiency. However, despite the benefits of such nutrition, it is very easy to break loose, because eating the same product is annoying. In addition, oil, salt and other components cannot be added to the porridge, which make it tasty.
Other things will help not to break. Keep yourself busy with cleaning, walking, take time for a hobby. Don't think that you are on a diet and want something to eat. Print out a photo of the girl who has the figure of your dreams and aim for it.
Humiliation
With the help of it, pressure is also often applied. Psychological humiliation is aimed at morally “crushing” a person. Every word is used that can indicate its inferiority, inferiority and insignificance. But how does one manage to influence a person in this way? After all, he, on the contrary, must accept any request or order “with hostility”, getting angry at what he heard! Yes, it's logical. But in reality it happens differently.
Insults introduce a person into a state of some kind of prostration. It is felt even physically - it begins to knock in the temples, breathing quickens, and the beat of the heart gives off somewhere in the throat. A person is consumed by resentment mixed with bewilderment, anger, and other adrenaline-inducing feelings.
This can be understood. After all, humiliation seriously affects the well-being of a person. Because self-respect is the highest moral value. Even in Maslow's pyramid, it is at the fourth level.
So, at the moment when a person is shrouded in a state of resentment, the same aggressor who provoked what happened takes advantage of the opportunity to put pressure on him: “Are you at least capable of doing this?”
Such a phrase literally brings out of a trance. Of course, being in a normal state, a person would instantly dismiss it. It is only in such a situation that the psychological defense mechanism is activated. On a subconscious level, a person wakes up with a desire to prove his worth and convince the offender that he was mistaken about him. And he grabs the errand. And that's exactly what the offender needed.
Japanese variant
The Japanese diet gives almost instant results, but it is very strict. You can not change the products declared in the list, and the technique of their preparation. In order not to fall off such a tough diet, strong motivation is important. For example, you need to lose weight on your wedding day in order to wear the perfect dress.
Do not overwork yourself with loads, because this diet is built on a low calorie intake. If you add more physical exercises, then the body will be exhausted, the state of health will worsen and a breakdown is inevitable.
"Favorite" diet
One of the popular diets among women. Allows you to lose up to 10 kg per week due to the alternation of the day of water and other liquids and vegetable, fruit days. How to maintain a diet and not break loose in such conditions?
For a week, the body suffers from a lack of substances, respectively, a person feels weakness and constant hunger. Breakdown in this case is inevitable. To prevent this from happening, convince yourself of the need for the measure taken: excessive excess weight, a lot of extra calories eaten per week, etc.
Go for fruits and vegetables
If you decide to postpone weight loss for the summer, then this option is ideal. In warm weather, there is nothing more pleasant and easier than losing weight on fruits and vegetables. In a week you will lose up to 5 kg and gain a beautiful complexion.
You can eat products in raw, boiled, stewed and baked form. It is allowed to eat up to 2 kilograms of vegetables and such an amount of fruits per day, dividing them into 6 equal portions - receptions, and drink at least 2 liters of liquid. As soon as you feel hungry, drink water and wait a quarter of an hour, if you still want to eat, start eating.
After the end of the detox event, we recommend not to be lazy and arrange such fruit and vegetable fasting days regularly to keep fit.
The main thing when you are going to go on a diet, do not forget about the sense of proportion and a healthy approach.
Diet "-60"
This method of losing weight does not involve the exclusion of any food from the diet. Until the 12th day, you can eat absolutely everything: fatty, sweet, fried, etc. In the afternoon, only separate and balanced meals in small portions. This mode is due to the fact that in the first half of the day the metabolism is accelerated and all calories are converted into energy, not fat.
This way of eating allows you not only to lose weight, but also to hold out without disruption for a long time, because there are no strict restrictions. It is important not to drink alcohol and not to support evening gatherings of the family over a piece of the pie.
Advantages
Like any modern weight loss program, a rigid diet has its positive aspects:
- Daily weight loss - the arrow of the scales shifts downward the very next day. A plumb line can be up to one and a half kilograms per day.
- Getting rid of various allergies, if they were on certain foods.
- Effective cleaning of the gastrointestinal tract.
- Acceleration of metabolism, which contributes to enhanced fat burning.
- Getting rid of edema, improving the general condition.
- Developing healthy eating habits.
How to Avoid Relapses 100%
In order to lose weight and not overeat, not to break loose, it is recommended to follow simple rules. Tips to help you understand how to stick to a diet and not break loose:
- There is everything, but in moderation. At a time, you need to eat not a bar of chocolate, but a piece. After all, tomorrow you can eat more!
- Leave high-calorie foods for the first half of the day.
- Eat fractionally. At least 5 times a day, including snacks.
- Do not add a lot of spices to dishes. They whet the appetite, and excess salt retains excess moisture, which causes extra pounds.
- Drink plenty of fluids. Based on weight, it is recommended to drink at least 1.5 liters of pure water per day. The liquid washes away toxins from the body, helps to cleanse, eat less than usual.
- Portions should be small. Buy dishes that will fit a small amount of food. For example, small bowls or plates for children.
- Avoid fried foods. It is better to cook on a steam, in an oven or a grill. Dishes without oil are no less tasty, but more healthy.
- Give up unhealthy foods gradually. First, say no to sugar.
- Switch to low-fat dairy products or those that have a minimum percentage of fat.
- Go in for sports. If you ate extra calories, then work out doubly hard. Alternate strength and intensity workouts. The stronger the muscles, the more calories they consume, therefore, fat will not be stored in large quantities.
With such a diet, you can not adhere to strict diets, avoid overeating, heaviness in the intestines and health problems.
There is honey
You can also lose weight on honey, more precisely, on a special honey drink, which must be taken an hour before breakfast and a couple of hours before going to bed, during the last meal.
To prepare a miraculous drink, mix 150 ml of water, a tablespoon of natural honey and 1/2 teaspoon of lemon juice.
The maximum daily calorie intake is 1200. You can eat any food, except for starchy foods.
Many doubt the effectiveness of a honey drink and are sure that weight loss occurs due to the consumption of a small amount of kilocalories per day. Experts, on the other hand, assure the opposite, and in order to convince the amazing abilities of honey, they offer the lazy one more variation of the diet.
Every day before going to bed, eat one tablespoon of honey, the product activates a hormone that promotes the active burning of body fat. During the day, you can eat almost everything, but it is advisable to consume more dairy products, vegetables and fruits.
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