Похудеть при гв быстро: упражнения и диета + (Уникальная Методика)

Как быстро похудеть при грудном вскармливании (ГВ)?

Почти всех мамочек после рождения крохи волнует вопрос, как похудеть во время грудного вскармливания и сколько калорий тратится при грудном вскармливании. На сегодняшний день эта тема довольно актуальна, так как существует стереотип, что от лишнего веса в период лактации нельзя избавиться, иначе пропадёт молоко в груди. Но всё это неправда. Это можно и нужно делать, ведь избыточная масса наносит вред здоровью. Основное в этом вопросе — серьёзность. Женщина должна думать не только о том, что она поправилась, но и о здоровье ребёнка.

Как похудеть при ГВ

Женщина за весь период вынашивания малыша может полнеть в среднем на 10−12 килограммов. Сразу после родов потери веса составляют около 5 килограммов. А вот остальная масса остаётся на местах: на животе, бёдрах, ягодицах, груди. У многих мамочек не получается худеть при грудном вскармливании, так как они пытаются есть за двоих, утверждая, что количество молока увеличивается. Но это ошибочное мнение. При Г. В. калорийность пищи не должна быть выше нормы в другие периоды жизни.

Очень часто молодые мамы набирают вес из-за того, что обладают неправильной информацией. Есть убеждения, что для того чтобы молоко поступало в необходимом количестве, необходимо много питаться, спать и больше отдыхать. Это является основной причиной набора лишней массы. Если вы продолжаете поправляться, это может быть следствием таких факторов:

1. Отсутствием естественного вскармливания.
2. Гормональных нарушений, которые вызваны процедурой ЭКО, сахарным диабетом или приёмом противозачаточных препаратов до беременности.
3. Медленного метаболизма, неправильных пищевых пристрастий или генетической предрасположенности.

Если женщина поставила перед собой цель худеть во время кормления малыша грудью, то это можно сделать, соблюдая главные правила относительно режима дня и правильного питания. Могут возникнуть сложности с недосыпанием, которое тоже оказывает влияние на этот процесс.

У некоторых женщин возникает послеродовая депрессия, которую очень часто они просто заедают. Справиться с эмоциональным голодом трудно.

Потребность в глюкозе заставляет человека переедать. Рацион состоит чаще всего из быстрых углеводов в виде хлебобулочных изделий, выпечки и сладостей. Из-за всего этого похудение женщине даётся с большим трудом. Процесс сжигания калорий будет не таким сложным, если включить в расписание физические упражнения, расписать режим дня и продумать свой рацион.

Диета при грудном кормлении

Многие женщины после появления крохи на свет могут без усилий скинуть лишние сантиметры и килограммы. Это обусловлено энергозатратностью процесса лактации, быстрой нормализацией гормонального фона, высокой скоростью обмена веществ и рядом индивидуальных особенностей женского организма. Но удаётся это не всем.

И тогда основным методом похудения является диета. Не стоит съедать жирную пищу килограммами, надеясь на то, что молоко будет жирнее. В этот момент его количество не так важно, как качество. А качество зависит от употребляемых продуктов. Диета во время грудного кормления — это не монодиета или голодание. Питание женщины должно быть разнообразным и сбалансированным.

Нужно не забывать основные принципы питания кормящих женщин:

1. Минимум промышленной обработки пищи и химических добавок, максимум сезонных фруктов и овощей. Это правило является девизом для всех женщин, которые кормят своего кроху грудным молоком.
2. Из рациона следует исключить продукты-аллергены: мёд, семечки, орехи, какао-продукты и шоколад, кофе, экзотические фрукты, ягоды, фрукты и овощи яркого оттенка. Но это не весь список продуктов, которые могут вызывать аллергию. Более подробно узнайте у своего педиатра.
3. Специально начинать худеть можно только через 8 недель после родовой деятельности.
4. Не нужно есть за двоих. Так вы себе прибавите лишние сантиметры на талии, а пользы для малыша не будет никакой. Организм в период вынашивания уже запасся необходимыми и ценными для лактации микроэлементами и витаминами. Именно по этой причине при лактации стоит акцентировать своё внимание не на объёме съеденной пищи, а на её качестве.

Но стоит некоторые продукты исключить:

1. Газированные и сладкие напитки.
2. Сахар.
3. Алкоголь.
4. Приправы.
5. Кофе.
6. Выпечку.
7. Сладости.
8. Чипсы.
9. Жареное и жирное.
10. Колбасу.
11. Полуфабрикаты.

Из этого списка запрещённых продуктов видно, что при кормлении грудью рацион должен исключать те же продукты, что и при обыкновенной диете. А вот в большем количестве в меню должно быть таких продуктов, как:

1. Сухофрукты.
2. Бобовые.
3. Морепродукты.
4. Макароны, изготовленные из твёрдых сортов пшеницы.
5. Цельнозерновой хлеб.
6. Яйца.
7. Крупы (рис и гречка — особенно).
8. Кисломолочные продукты.
9. Нежирные сорта рыбы и мяса.
10. Свежие фрукты и овощи.

Калорийность питания

Из собственных жировых запасов организма в среднем тратится приблизительно 300 ккал на выработку грудного молока, но нужны ещё 500 ккал, которые берутся из продуктов питания. В зависимости от количества лишнего веса и физической активности, калорийность рациона кормящей женщины составляет 2200−3000 ккал. В случае когда лишнего веса много, нужно придерживаться нижней границы. Это поможет создать небольшой дефицит калорий. Нельзя полностью голодать, так как это может отрицательно сказаться на здоровье ребёнка и мамы.

Правильное питание — это изменение рациона и режима питания. Приёмов пищи за сутки должно быть приблизительно 4−6. Основными являются 3 из них. А всё остальное считается перекусами. Притупить аппетит можно при помощи стакана натурального йогурта или кефира. Рацион должен быть обязательно обогащён такими компонентами:

1. Белками. Они помогают строить мышечную ткань и ускоряют обмен веществ. Основными белками являются такие продукты: яйца, нежирное мясо, рыба, творог.
2. Углеводы в рационе должны быть медленными — крупы, ягоды и фрукты.
3. Жиры. Нормализуют работу нервной системы и помогают не переутомляться. Жиры могут иметь различное происхождение. Жиры, содержащиеся в сладостях и выпечке, а также животного происхождения, не подойдут. Наиболее полезны жиры растительного происхождения.

Обёртывание

Многих женщин после родов, кроме проблемы с лишним весом, тревожит и состояние кожного покрова. От задержки жидкости и резкого набора массы появляется целлюлит. Подтянуть кожу и избавиться от него поможет обёртывание для похудения при Г. В. Косметическим средством в ходе процедуры являются натуральные компоненты. Наиболее подходящий вариант — мёд. Благодаря ему повышается тонус кожного покрова и расщепляются жиры.

Обязательно обёртывание должно быть холодным. Нельзя делать горячие обертывания при кормлении ребёнка грудью. Эта процедура проводится на животе и бёдрах, нельзя воздействовать на грудь. Проводится процедура следующим способом:

1. Жидкий мёд аккуратно распределяется по проблемной коже.
2. Тело обёртывается несколькими слоями пищевой плёнки.
3. Сверху надевается что-то тёплое.
4. Примерно через 60−90 минут всё смывается тёплой водой, вытирается насухо и смазывается увлажняющим кремом.

Основные рекомендации

Если вы хотите потерять лишние килограммы, то вам необходимо соблюдать следующие рекомендации:

1. Мотивация и желание. Без этих факторов похудение никогда не станет реальностью и не даст результатов. Вам нужно чаще рассматривать свои старые фото, где вы находитесь в той форме, которую хотите обрести вновь. А ещё служит хорошей мотивацией для похудения регулярная примерка любимого платья или купальника.
2. Не нужно разделять свой режим и режим ребёнка. Многие мамы посвящают себя полностью малышу, пока он бодрствует. А к тому моменту, когда он наконец-то ляжет спать, женщина ощущает себя выжатым лимоном. Выход из этой ситуации есть: необходимо подстроить свой приём пищи под график малыша. Так ваше питание будет дробным.
3. Обеспечьте для себя полноценный отдых. Специалисты доказали, что если вы не будете высыпаться и станете спать меньше 7 часов в день, то никакие диеты и интенсивные нагрузки не помогут потерять лишний вес. Естественно, кроха вносит свои коррективы в ваш режим сна, но можно подобрать несколько часов для сна, заручившись поддержкой близких.
4. В стремлении иметь хорошую форму соблюдайте баланс. С одной стороны, жёсткие диеты при грудном кормлении строго запрещены, но с другой — многие даже радуются, что можно есть всё, а масса значительно снизится.

Упражнения для похудения при ГВ

Физические умеренные нагрузки являются наиболее эффективным методом обретения стройности после родов. Даже если роды прошли благополучно, то выполнять упражнения стоит не раньше чем через 6 недель. При более ранних занятиях могут быть негативные последствия, которые отразятся на лактации и на процессе заживления.

Опытные специалисты советуют худеть правильно после родов. Для этого они рекомендуют применять пилатес, медитацию, йогу и прочие методики.

Ни для кого не является секретом, что эти практики могут на любом этапе жизни преобразовать тело человека, и у них почти нет противопоказаний.

Большим преимуществом этих практик является то, что начинать проводить их можно дома. Не каждой новоиспечённой маме по карману посещение специального тренировочного зала.

Не нужно недооценивать и активность, которая у вас начинается с новыми заботами: приятные хлопоты по уходу за крохой тоже помогают теряться и уходить лишним килограммам. Полноценной гимнастикой для кормящей женщины служит ношение крохи в «кенгуру». Подтянуть фигуру помогает оптимальная нагрузка на мышцы спины и живота, а ребёнок, который растёт ежедневно, будет вам хорошим утяжелителем. Поясница и позвоночник не пострадают благодаря плавности набора его веса.

Физические нагрузки

Почему бы не применить рациональные способы похудения, к которым относятся:

1. Бассейн. Он был лучшим способом физической активности в период вынашивания. Не нужно забывать про него и во время лактации.
2. Не нужно сильно нагружаться в тренажёрном зале, так как отягощения могут вызвать повышение концентрации молочной кислоты в молоке, что спровоцирует появление характерного привкуса и отказ ребенка от груди.
3. Кормящим женщинам лучше избегать различных аэробных тренировок: бега, степа, классической аэробики и прочего. Всё потому, что при таких упражнениях организм теряет много жидкости, а большая часть упражнений носят для груди ударный характер и могут её травмировать.
4. Необходимо анализировать все упражнения, которые вы проделываете и в домашних условиях. Необходимо полностью исключить упражнения, в которых возможно травмирование груди.
5. Если в комплекс гимнастики включены махи руками, прыжки и прочие движения, которые провоцируют сильное раскачивание груди, то необходимо приобрести специальный фиксирующий бюстгальтер, который будет хорошо держать вашу грудь. Если такового нет, то от занятий стоит отказаться.

Меню диетического питания при кормлении

При кормлении очень важно правильно и сбалансированно питаться. Вот некоторые варианты блюд на каждый день:

1. На завтрак: творожные пудинги и запеканки домашнего приготовления, запечённые фрукты, пюре-мусс из разрешённых фруктов и овощей, пшеничная каша с фруктами, овсяная каша с яблоками.
2. На обед: тушёная говядина или птица, уха, куриный суп с домашней лапшой, фаршированные перцы или кабачки, гречневая каша, овощной суп, суп-пюре.
3. Полдник: сырники, омлет, домашнее мороженое.
4. Ужин: рататуй, запечённая в горшочке рыба с картофелем, куриные паровые котлеты, салаты, в состав которых могут входить оливковое масло, чернослив, орехи, сметана, брюссельская капуста, свекла, куриная печень, тунец.

90000 How Intermittent Fasting Can Help You Lose Weight 90001 90002 There are many different ways to lose weight. 90003 90002 One that has become popular in recent years is called intermittent fasting (1). 90003 90002 This is a way of eating that involves regular short-term fasts. 90003 90002 Fasting for short periods helps people eat fewer calories, and also helps optimize some hormones related to weight control. 90003 90002 There are several different intermittent fasting methods. Three popular ones are: 90003 90012 90013 90014 The 16/8 Method: 90015 Skip breakfast every day and eat during an 8-hour feeding window, such as from 12 noon to 8 pm.90016 90013 90014 Eat-Stop-Eat: 90015 Do one or two 24-hour fasts each week, for example by not eating from dinner one day until dinner the next day. 90016 90013 90014 The 5: 2 Diet: 90015 Only eat 500-600 calories on two days of the week, but eat normally the other 5 days. 90016 90025 As long as you do not compensate by eating much more during the non-fasting periods, then these methods will lead to reduced calorie intake and help you lose weight and belly fat (2, 3). 90002 Body fat is the body’s way of storing energy (calories).90003 90002 When we do not eat anything, the body changes several things to make the stored energy more accessible. 90003 90002 This has to do with changes in nervous system activity, as well as a major change in several crucial hormones. 90003 90002 Here are some of the things that change in your metabolism when you fast: 90003 90034 90013 90014 Insulin: 90015 Insulin increases when we eat. When we fast, insulin decreases dramatically (4). Lower levels of insulin facilitate fat burning. 90016 90013 90014 Human growth hormone (HGH): 90015 Levels of growth hormone may skyrocket during a fast, increasing as much as 5-fold (5, 6).Growth hormone is a hormone that can aid fat loss and muscle gain, among other things (7, 8, 9). 90016 90013 90014 Norepinephrine (noradrenaline): 90015 The nervous system sends norepinephrine to the fat cells, making them break down body fat into free fatty acids that can be burned for energy (10, 11). 90016 90047 90002 Interestingly, despite what the 5-6 meals a day proponents would have you believe, short-term fasting may actually 90049 increase 90050 fat burning. 90003 90002 Two studies have found that fasting for about 48 hours boosts metabolism by 3.6-14% (12, 13). However, fasting periods that are longer can suppress metabolism (14). 90003 90054 90014 Bottom Line: 90015 Short-term fasting leads to several changes in the body that make fat burning easier. This includes reduced insulin, increased growth hormone, enhanced epinephrine signalling and a small boost in metabolism. 90057 90002 The main reason that intermittent fasting works for weight loss, is that it helps you eat fewer calories. 90003 90002 All of the different protocols involve skipping meals during the fasting periods.Unless you compensate by eating much more during the eating periods, then you will be taking in fewer calories. 90003 90002 According to a recent 2014 review study, intermittent fasting can lead to significant weight loss. In this review, intermittent fasting was found to reduce body weight by 3-8% over a period of 3-24 weeks (2). 90003 90002 When examining the rate of weight loss, people lost about 0.55 pounds (0.25 kg) per week with intermittent fasting, but 1.65 pounds (0.75 kg) per week with alternate-day fasting (2).90003 90002 People also lost 4-7% of their waist circumference, indicating that they lost belly fat. 90003 90002 These results are very impressive, and they do show that intermittent fasting can be a useful weight loss aid. 90003 90002 All that being said, the benefits of intermittent fasting go way beyond just weight loss. It also has numerous benefits for metabolic health, and may even help prevent chronic disease and expand lifespan (15, 16). 90003 90002 Although calorie counting is generally not required when doing intermittent fasting, the weight loss is mostly mediated by an overall reduction in calorie intake.90003 90002 Studies comparing intermittent fasting and continuous calorie restriction show no difference in weight loss if calories are matched between groups. 90003 90054 90014 Bottom Line: 90015 Intermittent fasting is a convenient way to restrict calories without consciously trying to eat less. Many studies show that it can help you lose weight and belly fat. 90057 90002 One of the worst side effects of dieting, is that the body tends to burn muscle as well as fat (17). 90003 90002 Interestingly, there are some studies showing that intermittent fasting may be beneficial for holding on to muscle while losing body fat.90003 90002 In one review study, intermittent calorie restriction caused a similar amount of weight loss as continuous calorie restriction, but with a much smaller reduction in muscle mass (18). 90003 90002 In the calorie restriction studies, 25% of the weight lost was muscle mass, compared to only 10% in the intermittent calorie restriction studies (18). 90003 90002 However, there were some limitations to these studies, so take the findings with a grain of salt. 90003 90054 90014 Bottom Line: 90015 There is some evidence that intermittent fasting can help you hold on to more muscle mass when dieting, compared to standard calorie restriction.90057 90002 In my opinion, one of the main benefits of intermittent fasting is the simplicity of it. 90003 90002 I personally do the 16/8 method, where I only eat during a certain «feeding window» each day. 90003 90002 Instead of eating 3+ meals per day, I eat only 2, which makes it a lot easier and simpler to maintain my healthy lifestyle. 90003 90002 The single best «diet» for you is the one you can stick to in the long run. If intermittent fasting makes it easier for you to stick to a healthy diet, then this has obvious benefits for long-term health and weight maintenance.90003 90054 90014 Bottom Line: 90015 One of the main benefits of intermittent fasting is that it makes healthy eating simpler. This may make it easier to stick to a healthy diet in the long run. 90057 90002 There are several things you need to keep in mind if you want to lose weight with intermittent fasting: 90003 90012 90013 90014 Food quality: 90015 The foods you eat are still important. Try to eat mostly whole, single ingredient foods. 90016 90013 90014 Calories: 90015 Calories still count.Try to eat «normally» during the non-fasting periods, not so much that you compensate for the calories you missed by fasting. 90016 90013 90014 Consistency: 90015 Same as with any other weight loss method, you need to stick with it for an extended period of time if you want it to work. 90016 90013 90014 Patience: 90015 It can take your body some time to adapt to an intermittent fasting protocol. Try to be consistent with your meal schedule and it will get easier. 90016 90025 90002 Most of the popular intermittent fasting protocols also recommend strength training.This is very important if you want to burn mostly body fat while holding on to muscle. 90003 90002 In the beginning, calorie counting is generally not required with intermittent fasting. However, if your weight loss stalls then calorie counting can be a useful tool. 90003 90054 90014 Bottom Line: 90015 With intermittent fasting, you still need to eat healthy and maintain a calorie deficit if you want to lose weight. Being consistent is absolutely crucial, and strength training is important. 90057 90002 At the end of the day, intermittent fasting can be a useful tool to lose weight.90003 90002 This is caused primarily by a reduction in calorie intake, but there are also some beneficial effects on hormones that come into play. 90003 90002 Intermittent fasting is not for everyone, but may be highly beneficial for some people. 90003 90002 This article contains much more information about intermittent fasting: Intermittent Fasting 101 — The Ultimate Beginner’s Guide. 90003.90000 3 Simple Steps, Based on Science 90001 90002 We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. 90003 90002 There are many ways to lose a lot of weight fast. 90003 90002 That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet. 90003 90002 However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.90003 90002 Here’s a 3-step weight loss plan that employs a low carb diet and aims to: 90003 90012 90013 significantly reduce your appetite 90014 90013 cause fast weight loss 90014 90013 improve your metabolic health at the same time 90014 90019 90002 The most important part is to cut back on sugars and starches, or carbohydrates. 90003 90002 When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories (1). 90003 90002 Instead of burning carbs for energy, your body now starts burning stored fat for energy.90003 90002 Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to shed excess sodium and water. This reduces bloating and unnecessary water weight (2, 3). 90003 90002 According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight. 90003 90002 One study in healthy women with obesity reported that a very low carb diet was more effective than a low fat diet for short-term weight loss (4).90003 90002 Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry (5). 90003 90002 Put simply, reducing carbs can lead to quick, easy weight loss. 90003 90036 90037 summary 90038 90002 Removing sugars and starches, or carbs, from your diet can reduce your appetite, lower your insulin levels, and make you lose weight without feeling hungry. 90003 90041 90002 Each one of your meals should include a protein source, fat source, and low carb vegetables.90003 90002 As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal. 90003 90002 Constructing your meals in this way should bring your carb intake down to around 20-50 grams per day. 90003 90002 To see how you can assemble your meals, check out this low carb meal plan and list of 101 healthy low carb recipes. 90003 90050 Protein 90051 90002 Eating plenty of protein is an essential part of this plan. 90003 90002 Evidence suggests that eating lots of protein may boost calorie expenditure by 80-100 calories per day (6, 7, 8).90003 90002 High protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire to snack late at night by half, and make you feel full. In one study, people on a higher protein diet ate 441 fewer calories per day (9, 10). 90003 90002 When it comes to losing weight, protein is a crucial nutrient to think about. 90003 90060 Healthy protein sources include: 90061 90012 90013 90037 Meat: 90038 beef, chicken, pork, and lamb 90014 90013 90037 Fish and seafood: 90038 salmon, trout, and shrimp 90014 90013 90037 Eggs: 90038 whole eggs with the yolk 90014 90013 90037 Plant-based proteins: 90038 beans, legumes, and soy 90014 90019 90050 Low carb vegetables 90051 90002 Do not be afraid to load your plate with low carb vegetables.They are packed with nutrients and you can eat very large amounts without going over 20-50 net carbs per day. 90003 90002 A diet based mostly on lean protein sources and vegetables contains all the fiber, vitamins, and minerals you need to be healthy. 90003 90060 Many vegetables are low in carbs, including: 90061 90012 90013 broccoli 90014 90013 cauliflower 90014 90013 spinach 90014 90013 tomatoes 90014 90013 kale 90014 90013 Brussels sprouts 90014 90013 cabbage 90014 90013 Swiss chard 90014 90013 lettuce 90014 90013 cucumber 90014 90019 90002 See a full list of low carb vegetables here.90003 90050 Healthy fats 90051 90002 Do not be afraid of eating fats. Trying to do low carb and low fat at the same time can make sticking to the diet very difficult. 90003 90060 Sources of healthy fats include: 90061 90036 90037 summary 90038 90002 Assemble each meal out of a protein source, fat source, and low carb vegetables. This will generally put you in a carb range of 20-50 grams and significantly lower your hunger levels. 90003 90041 90002 You do not need to exercise to lose weight on this plan, but it will have extra benefits.90003 90002 By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (11, 12). 90003 90002 Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat (13). 90003 90002 Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice. 90003 90002 If lifting weights is not an option for you, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice.Both cardio and weightlifting can help with weight loss. 90003 90036 90037 summary 90038 90002 Resistance training, such as weight lifting, may be the best option. If that’s not possible, cardio workouts are also effective. 90003 90041 90002 If you need to, you can take one day off per week where you eat more carbs. Many people choose to do this on Saturday. 90003 90002 It’s important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, and fruit. If you must have a cheat meal and eat something unhealthy, do it on this day.90003 90002 Limit this to one higher carb day per week. If you are not reducing carbs enough, you might not experience weight loss. 90003 90002 You might gain some water weight during your refeed day, and you will generally lose it again in the next 1-2 days. 90003 90036 90037 summary 90038 90002 Having one day each week where you eat more carbs is acceptable, although not necessary. 90003 90041 90002 It’s not necessary to count calories as long as you keep your carb intake very low and stick to protein, fat, and low carb vegetables.90003 90002 However, if you want to count them, you can use a free online calculator like this one. 90003 90002 Enter your sex, weight, height, and activity levels. The calculator will tell you how many calories to eat per day to maintain your weight, lose weight, or lose weight fast. 90003 90002 You can also download free, easy-to-use calorie counters from websites and app stores. Here is a list of 5 calorie counters to try. 90003 90036 90037 summary 90038 90002 It’s not necessary to count calories to lose weight on this plan.It’s most important to strictly keep your carbs in the 20-50-gram range. 90003 90041 90002 Here are 10 more tips to lose weight faster: 90003 90170 90013 90037 Eat a high protein breakfast. 90038 Eating a high protein breakfast could reduce cravings and calorie intake throughout the day (16, 17). 90014 90013 90037 Avoid sugary drinks and fruit juice. 90038 These are among the most fattening things you can put into your body (18, 19). 90014 90013 90037 Drink water before meals. 90038 One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (20).90014 90013 90037 Choose weight-loss-friendly foods. 90038 Some foods are better for weight loss than others. Here is a list of 20 healthy weight-loss-friendly foods. 90014 90013 90037 Eat soluble fiber. 90038 Studies show that soluble fibers may promote weight loss. Fiber supplements like glucomannan can also help (21, 22). 90014 90013 90037 Drink coffee or tea. 90038 Caffeine boosts your metabolism by 3-11% (23, 24, 25). 90014 90013 90037 Base your diet on whole foods. 90038 They are healthier, more filling, and much less likely to cause overeating than processed foods.90014 90013 90037 Eat slowly. 90038 Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones (26, 27). 90014 90013 90037 Weigh yourself every day. 90038 Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time (28, 29). 90014 90013 90037 Get good quality sleep. 90038 Sleep is important formany reasons, and poor sleep is one of the biggest risk factors for weight gain (30).90014 90211 90002 For more tips on weight loss, read about 30 natural tips for losing weight here. 90003 90036 90037 summary 90038 90002 Sticking to the three-step plan allows for quick weight loss, and using other tips will make the diet plan even more effective. 90003 90041 90002 You may lose 5-10 pounds (2.3-4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that. 90003 90002 If you’re new to dieting, weight loss may happen more quickly.The more weight you have to lose, the faster you will lose it. 90003 90002 For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead. 90003 90002 Some people experience the «keto flu,» or «low carb flu.» It’s usually over within a few days. 90003 90002 After the first few days, most people report feeling very good, with even more energy than before. 90003 90002 Aside from weight loss, the low carb diet can improve your health in many ways: 90003 90012 90013 blood sugar levels tend to significantly decrease on low carb diets (31) 90014 90013 triglycerides tend to go down (32) 90014 90013 LDL ( bad) cholesterol goes down (33, 34) 90014 90013 HDL (good) cholesterol goes up (35) 90014 90013 blood pressure improves significantly (36, 37) 90014 90013 low carb diets can be as easy to follow as low fat diets 90014 90019 90036 90037 summary 90038 90002 Most people lose a significant amount of weight on a low carb diet, but the speed depends on the individual.Low carb diets also improve certain markers of health, such as blood sugar and cholesterol levels. 90003 90041 90002 By reducing carbs and lowering insulin levels, you’ll likely experience reduced appetite and hunger. This removes the main reasons it’s often difficult to maintain a weight loss plan. 90003 90002 On this plan, you can likely eat healthy food until you’re full and still lose a significant amount of fat. The initial drop in water weight can lead to a drop in the scales within a few days.Fat loss takes longer. 90003 90002 Studies comparing low carb and low fat diets suggest that a low carb diet might even make you lose up to two to three times as much weight as a typical low fat, calorie-restricted diet (38, 39, 40). 90003 90002 If you have type 2 diabetes, talk to your healthcare provider before making changes, as this plan can reduce your need for medication. 90003 90002 If you want to try a low carb diet, check out these 7 healthy low carb meals that you can make in 10 minutes or less.90003.90000 7 Ways Rapid Weight Loss Can Dangerously Backfire on Your Health 90001 90002 We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. 90003 90002 90005 «Drop six sizes in 90 days!» «Lose 7 pounds in 7 days!» «How to lose weight in 3 days!» 90006 90003 90002 Although we may be drawn to the allure of rapid weight loss advertising, health experts have traditionally recommended a slow-and-steady method.90003 90002 «Half a pound to two pounds per week is what’s universally considered a safe and sustainable,» says Jessica Crandall Snyder, registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. 90003 90002 So, what happens if those programs really do follow through with their «overnight» promise? 90003 90002 «Losing weight too quickly, especially through starvation techniques, can result in a number of side effects, some more downright dangerous than others,» says registered dietitian and Trifecta Nutrition Director Emmie Satrazemis, CSSD.90003 90002 «Perhaps most notably: When people lose weight too quickly, they’re often not able to successfully keep it off.» 90003 90002 In fact, research has found that after losing weight, about two-thirds of dieters gain more than they initially dropped. 90003 90002 That’s just one of the ways rapid weight loss can backfire, though. Below are six other ways that slimming down too quickly can do more harm to your health than good. 90003 90002 «Many [quick] diets and eating plans cut out whole food groups, which means you could be missing out on key nutrients, vitamins, and minerals that you need to stay healthy,» says Bonnie Taub-Dix, registered dietitian nutritionist, spokesperson for the California Avocado Commission, and author of «Read It Before You Eat It — Taking You from Label to Table.»90003 90002 Snyder brings up how a dairy-free diet could result in a calcium deficiency while a diet that cuts carbs could mean you’re not getting enough fiber. Even on a lower-calorie diet, it’s important to get a range of nutrients including calcium, vitamin D, vitamin B-12, folate, and iron. 90003 90026 Potential consequences of nutritional deficiencies 90027 90028 90029 90030 decreased energy 90031 90030 brittle hair and nails 90031 90030 hair loss 90031 90030 extreme fatigue 90031 90030 compromised immune system 90031 90030 weakened bones and osteoporosis 90031 90042 90002 In more extreme cases, malnutrition can result in a host of symptoms like decreased energy, generalized fatigue, anemia, brittle hair, and constipation.90003 90045 90046 Diets are especially dangerous for children 90047 In 2012 CBS Seattle reported that the Keep It Real campaign found that 80 percent of 10-year-old girls have at least gone on one diet. Research also shows that more than half of girls and one-third of boys start to want «thinner bodies» by ages 6 to 8. 90048 90026 Choose the right plan, not the fast one 90028 90002 When in doubt, pick an eating plan that includes all of the key macronutrients — fat, carbohydrates, protein — or work with an expert to pick a plan tailored to your needs and food allergies or restrictions.90003 90002 «The goal is to think about your plan as a lifestyle, not a diet. A diet is something you go on and something you go off. There is no start and end date, «reminds Keri Gans, registered dietitian nutritionist, certified yoga instructor, and owner of Keri Gans Nutrition. 90003 90002 If you’re a parent, figure out what your child’s goals are and if they’re rooted in culture or genuine concern for health. There’s always a more productive, healthier option than rapid weight loss. 90003 90002 Rapid weight loss usually occurs from extreme calorie deprivation, for example, people who go from eating 3,000 to 1,200 calories a day, says Gans.90003 90002 Trouble is, our body recognizes this as a sign of limited food supply and goes into starvation mode. Kristina Alai, a personal trainer at The Bay Club Company, highlights the trouble with this: «When your body goes into starvation mode, your metabolism will slow down to help you conserve energy and your body will hang onto more fat.» 90003 90002 In fact, a recent study tracked «The Biggest Loser» contestants and found that the more pounds they lost, the more their metabolisms slowed.Ultimately, this led to many of the participants to gain more weight than when they’d started the show. 90003 90026 Do not cut more than 500 calories 90028 90002 You do not have to cut your calories in an extreme way. 90003 90002 «Most people will lose at least a pound a week if they consume 500 calories less a day through a combination of diet and exercise,» says Gans. «This approach may not offer the same instant gratification, but you’ll actually transform your body in the long run.» 90003 90002 «When we lose weight, we want to get rid of true adipose tissue.Not muscle mass. I’ve never met someone who complained about having a higher percentage of body muscle, «says Snyder. 90003 90002 But if you cut calories too quickly, muscle tone will seriously suffer. 90003 90002 «Calorie restrictive diets may cause your body to break down the muscle for energy and fuel,» says Satrazemis. 90003 90002 In addition to waving goodbye to your shapely guns and rear, a loss in muscle mass can slow your metabolism. 90003 90002 «Muscle is more metabolically active than fat.That means one pound of muscle burns more calories a day than one pound of fat. So, a loss of muscle means you’ll burn less calories a day, «says Snyder. 90003 90026 Keep protein part of your plan 90028 90026 How to boost metabolism 90027 90028 90029 90030 eat protein at every meal 90031 90030 lift heavy weights 90031 90030 incorporate high intensity interval training 90031 90030 eat enough calories 90031 90042 90002 «Eating a high-protein diet and participating in regular strength training while dieting can help preserve your lean mass and help you build more muscle to rev up your metabolism, «says Satrazemis.90003 90002 Plus, the added strength can help you push yourself during the last bit of your HIIT or cycle class. 90003 90002 Thanks to water weight, it’s common to see slightly faster weight loss in the first two weeks. «Especially on low-carb or no-carb diets, folks will lose a lot of water weight,» says Taub-Dix. According to her, it’s one the reasons the ketogenic diet is often praised for quick weight loss. 90003 90002 Trouble is, rapid water loss can lead to dehydration and a host of unpleasant side effects like constipation, headache, muscle cramps, and low energy.90003 90026 Make sure your weight loss plan emphasizes hydration 90028 90002 This generally is not a problem with diets like juices and cleanses — which are also unhealthy — however newer diets that put a focus on food may cause you to neglect your water intake. Keep track of your h3O intake and make sure you’re consuming enough electrolytes. Adding a sprinkle of Himalayan salt to your food can help. 90003 90002 Watch out for signs of dehydration, especially in the first two weeks. 90003 90026 Signs of dehydration 90027 90028 90029 90030 constipation 90031 90030 headache 90031 90030 muscle cramping 90031 90030 low energy 90031 90030 dark yellow or amber urine 90031 90030 feelings of thirst 90031 90030 irritability 90031 90042 90002 If any of these symptoms persist, Dr.Eric Westman, director of the Duke University Lifestyle Medicine Clinic and HEALcare Chief Medical Officer, says you need to go to your healthcare provider. 90003 90002 «If an individual is taking medications for diabetes or high blood pressure, fast weight loss can lead to these medications becoming too strong, which may result in these unsavory symptoms.» 90003 90002 When you go on quick-fix, low-cal diets, your levels of leptin — the hormone that controls hunger and satiety — get wonky, says Taub-Dix.90003 90002 When leptin levels are normal, it tells your brain when your body has enough fat, which signals the brain that you’re full. But research has found that on very-low-calorie diets, unbalanced leptin levels can result in an obsession with food. You may be more ravenous, hangry, and likely to binge. 90003 90026 Stick to high-quality foods 90028 90002 Research has proven quality is more important than calories consumed for weight loss and can influence how much you eat. The study linked starches or refined carbs with weight gain.However, quality and quantity go hand in hand. 90003 90002 As mentioned in our guide to resetting eating habits, restriction has more negative effects on the body and mind. Changing your diet should never just be about losing weight — it’s also about nourishment and honoring your body. 90003 90002 «If you lose weight very quickly, there can be psychological consequences,» says Taub-Dix. «If someone does not have time to settle into their new body shape and weight, it can lead to things like body dysmorphia, anorexia, or bulimia.»90003 90002 Taub-Dix also points out,» Many folks start a diet with an ‘if X, then Y’ mentality. As in, ‘if I lose weight, then I’ll be happy. Or then I’ll find love. » 90003 90002 So, after weight loss, when those things have not materialized, it can exaggerate preexisting mental health conditions or further promote body image issues. 90003 90026 Ask yourself: What’s your real goal? 90028 90002 If you see weight loss as a prerequisite to hitting a personal goal, such as finding a relationship, becoming healthy, being productive, or having self-control, take some time to write out your intentions and desires.Often, you’ll find that weight loss is a small factor and taking a shortcut will not truly give the growth you’re looking for. 90003 90002 «There should a lot of thought that goes into your weight loss approach. It’s more than just picking up and jumping into the latest fad, «says Gans. You’ll be kinder to yourself if you choose a slower, more progressive route for weight loss. 90003 90002 Although slow and steady weight loss does not sound as promising, it’s the best way to honor your body. It’s also way more effective in helping you keep off the weight and develop a healthy and intentional relationship with food.90003 90002 «Weight maintenance depends on the person, but drastic weight loss measures are potentially harder to maintain,» reiterates Satrazemis. 90003 90026 So, what’s the best way to lose weight? 90028 90002 «Healthy, sustainable weight loss includes many factors: better food choices, more sleep, increased physical activity, reduced stress, and focus on mental wellbeing,» says Gans. 90003 90002 Make sure to also create moments of joy in your journey. If you do not like high-intensity workouts, try hiking where there are slight inclines.It’s fine to have a piece of chocolate or small bag of chips. 90003 90002 Keep these in mind like a mantra: 90003 90029 90030 eat lean protein 90031 90030 cut back on sugar and simple carbohydrates 90031 90030 emphasize healthy fat 90031 90030 get plenty of rest 90031 90030 manage stress levels 90031 90030 incorporate strength and high-intensity training 90031 90042 90002 «Remember that weight loss needs to be a holistic lifestyle change that values ​​the long run,» says Gans. While that means maintaining a balance, opting for moderation in your food choices, and exercising, it also means quitting diet culture and possibly resetting your relationship with yourself.90003 90002 Before you start any weight loss journey, dig deep to find your real motivation behind your desires. You do not want to fall into the trap of yo-yo dieting, which could hurt your heart. 90003 90002 If the reason is temporary, such as fitting into an old dress for an upcoming event, would getting a new outfit fit your budget instead? You might be surprised to find that your goal is not about weight at all. 90003 90185 90002 90005 Gabrielle Kassel is a rugby-playing, mud-running, protein-smoothie-blending, meal-prepping, CrossFitting, New York-based wellness writer.She’s become a morning person, tried the Whole30 challenge, and eaten, drank, brushed with, scrubbed with, and bathed with charcoal — all in the name of journalism. In her free time, she can be found reading self-help books, bench-pressing, or practicing hygge. Follow her on 90006 90005 Instagram 90006 90005. 90006 90003.90000 9 scientific ways to drop fat 90001 90002 Methods of weight loss that scientific research supports include the following: 90003 90004 1. Trying intermittent fasting 90005 Share on PinterestSeveral research-backed strategies can aid weight loss, one of which is intermittent fasting (IF) . 90002 Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day. 90003 90002 Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.90003 90002 The most common intermittent fasting methods include the following: 90003 90012 90013 90014 Alternate day fasting (ADF) 90015: Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25-30 percent of the body’s energy needs on fasting days. 90016 90013 90014 The 5: 2 Diet 90015: Fast on 2 out of every 7 days. On fasting days eat 500-600 calories. 90016 90013 90014 The 16/8 method 90015: Fast for 16 hours and eat only during an 8-hour window.For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight. 90016 90025 90002 It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating. 90003 90004 2. Tracking your diet and exercise 90005 90002 If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.90003 90002 Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weight. 90003 90002 One study found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review study found a positive correlation between weight loss and the frequency of monitoring food intake and exercise.Even a device as simple as a pedometer can be a useful weight-loss tool. 90003 90004 3. Eating mindfully 90005 90002 Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight. 90003 90002 As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.90003 90002 Techniques for mindful eating include: 90003 90012 90013 90014 Sitting down to eat, preferably at a table 90015: Pay attention to the food and enjoy the experience. 90016 90013 90014 Avoiding distractions while eating 90015: Do not turn on the TV, or a laptop or phone. 90016 90013 90014 Eating slowly 90015: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.90016 90013 90014 Making considered food choices 90015: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes. 90016 90025 90004 4. Eating protein for breakfast 90005 90002 Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin. 90003 90002 Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.90003 90002 Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding. 90003 90004 5. Cutting back on sugar and refined carbohydrates 90005 90002 The Western diet is increasingly high in added sugars, and this has definite links to obesity, even when the sugar occurs in beverages rather than food. 90003 90002 Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.90003 90002 These foods are quick to digest, and they convert to glucose rapidly. 90003 90002 Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain. 90003 90002 Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include: 90003 90012 90013 whole-grain rice, bread, and pasta instead of the white versions 90016 90013 fruit, nuts, and seeds instead of high-sugar snacks 90016 90013 herb teas and fruit-infused water instead of high-sugar sodas 90016 90013 smoothies with water or milk instead of fruit juice 90016 90025 90004 6.Eating plenty of fiber 90005 90002 Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss. 90003 90002 Fiber-rich foods include: 90003 90012 90013 whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye 90016 90013 fruit and vegetables 90016 90013 peas, beans, and pulses 90016 90013 nuts and seeds 90016 90025 90004 7.Balancing gut bacteria 90005 90002 One emerging area of ​​research is focusing on the role of bacteria in the gut on weight management. 90003 90002 The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria. 90003 90002 Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy that the person harvests from food, leading to fat deposition and weight gain. 90003 90002 Some foods can increase the number of good bacteria in the gut, including: 90003 90012 90013 90014 A wide variety of plants 90015: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more diverse set of gut bacteria.People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal. 90016 90013 90014 Fermented foods 90015: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.90016 90013 90014 Prebiotic foods 90015: These stimulate the growth and activity of some of the good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley. 90016 90025 90004 8. Getting a good night’s sleep 90005 90002 Numerous studies have shown that getting less than 5-6 hours of sleep per night is associated with increased incidence of obesity.There are several reasons behind this. 90003 90002 Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage. 90003 90002 How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin.Leptin sends signals of fullness to the brain. 90003 90004 9. Managing your stress levels 90005 90002 Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response. 90003 90002 However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more. 90003 90002 Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrate.90003 90002 Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat. 90003 90002 Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index (BMI) of overweight and obese children and adolescents. 90003 90002 Some methods of managing stress include: 90003 90012 90013 yoga, meditation, or tai chi 90016 90013 breathing and relaxation techniques 90016 90013 spending some time outdoors, for example walking or gardening 90016 90025.