The content of the article
- How to quickly lose weight after the holidays
- Fasting day
- Maintaining water balance
- Weight Loss Exercises
As a result of lush feasts, when fatty, high-calorie foods and alcohol are consumed without restrictions, most women and men have a couple of extra centimeters at the waist. The feeling of heaviness and discomfort after the holidays and related overeating makes you think about a quick and easy way to rectify the situation..
How to quickly lose weight after the holidays
Nutritionists strongly recommend abandoning strict diets immediately after the holidays – such a measure will lead to health problems, and not to weight loss. It is better to systematically approach the issue of getting rid of a couple of extra pounds, cleansing the body of toxins and accumulated fat. Even if you can’t quickly lose weight, you will maintain your health and be able to achieve a sustainable result of losing weight.
Hunger strike after hearty holidays, according to studies, leads to the fact that the body slows down metabolic processes and excess weight does not go away. Normalizing body weight with this approach does not work, but you can earn a stomach disease. If you gained weight after the New Year holidays, a diet for weight loss should be as sparing as possible: in the cold season, the body experiences an increased need for vitamins and nutrients. Excessive reduction in food intake in order to lose weight will lead to:
- vitamin deficiency;
- a breakdown;
- hormonal failure;
- deterioration of physical and emotional state.
How easy is it to get in shape? For this, the diet should include low-fat foods that aid digestion. Ideal food options for weight loss are kefir, natural yogurt, fruits, granola and vegetables. In addition, it is very important to increase the amount of water consumed (partially it can be replaced with herbal decoctions) – this will help cleanse the body of harmful substances such as toxins and toxins that have accumulated in it during the holidays. Proper nutrition after the festivities allows you to speed up the metabolism and the weight will melt faster.
For weight loss, it is recommended to consume protein foods to a greater extent: the more such food enters the body, the less you want to eat sweets and other carbohydrate-containing foods. In addition, more protein is consumed when digesting proteins than when digesting fats or carbohydrates. So, the daily menu of those who want to lose weight should include eggs, lean meat (chicken, turkey), beans, fish.
Give breakfast an important role, consuming at least 300 kcal (optimally – 400 calories), while in order to lose weight, you should drink a glass of warm water in advance on an empty stomach, so that you can increase digestion activity. If possible, reduce the amount of salt in the diet, as it causes even more appetite and retains fluid in the tissues. If on the eve you ate a lot of salty foods, you should drink a couple of cups of green tea sutra, which will accelerate the removal of excess moisture from the body, and eat a portion of brown or white rice in the afternoon.
To lose weight, it is important to exclude sweets from the menu for at least a couple of weeks. Sugar can be replaced with honey if it is impossible to completely eliminate its diet. You also need to refuse pickled food, fried foods, smoked meats, alcohol, animal fats (including butter), high-calorie sauces such as mayonnaise. Food during a diet for weight loss needs to be boiled or steamed.
Losing weight after the festive feasts is not so difficult, but you should choose a light diet. In this case, you need to give the body time to cleanse and rest, in which the intestinal microflora is restored. For this purpose, nutritionists recommend doing a fasting day after a feast. In the usual diet you need to make certain restrictions, and only then start a light diet to lose weight.
It is possible to establish the work of the digestive tract and restore the body by reducing the intake of products that contain the following substances:
- animal fats;
During the fasting day, it is important to adhere to the regime of eating food, and to make it easier by planning the menu in advance and purchasing healthy products (fruits, vegetables, lean meat, low-fat fermented milk products). It is recommended to eat often, but little by little (break the usual portion in two). To regain a slender body, do a fasting day at least once a week. After cleansing the body, start a light diet or mono-diet on vegetable soup. The following foods that need to be added to the diet will help to lose weight:
- vegetable oil;
- vegetable salads;
- whole wheat bread;
- chicken / turkey fillet;
- low fat kefir;
- vegetable or fruit juices, etc..
Maintaining water balance
There will be no weight loss without consuming a sufficient volume of liquid, since water is directly involved in the process of lipid metabolism. To lose weight, an adult needs to drink at least 2-2.5 liters per day. At the same time, the need for fluid will increase during physical exertion, poisoning, an unbalanced diet, during hot seasons.
Drink water for weight loss should be half an hour before a meal and a couple of hours after. This will help make metabolic processes more intense and speed up digestion. If you use water or juice during meals, the gastric juice will be diluted, and the digestive process will be disrupted. In addition, the volume of the contents of the stomach will be increased, and this is harmful to health: the body will work fine if after eating it will be filled no more than 2/3.
Weight Loss Exercises
Without physical activity, lose weight after the holidays more than a couple of kilograms will not work. In addition, weight will return quickly if sports activities are neglected. What exercises after the holidays should be performed to lose weight:
- Squats Put your legs on a level with your shoulders, pushing your ass back and keeping your back straight, squat down on an exhale and get up on a breath. Repeat exercise for weight loss of hips and buttocks twice 30 times.
- Push ups with an emphasis in a floor. Lose weight in your hands after the holidays will help this exercise. Put your hands parallel to your shoulders, socks flush with your hips, keep your elbows close to your body. Get as close to the floor as possible, then squeeze yourself up.
- Twisting the “bike.” After the holidays, you can lose weight in your stomach and waist by twisting on a press with alternating legs (the opposite knee extends to the elbow).
- Lunges. Alternately put forward the left and right leg, squat, forming an angle of 90 degrees under the knee. Exercise helps remove fat from the legs and buttocks.
- Strap. Perform the exercise daily for 1-2 minutes. Put your palms and socks on the floor, keep your back straight (without deflection in the lower back). Straining the whole body, keep this position for the specified time.