You don't need to lose weight by summer, but you can start living with new habits

If you've been sitting at home all winter, hiding from the cold and eating candy and mayonnaise salads, it's time to stop and think about proper nutrition . Spring is approaching - a time of warmth, youth and transformation. Only a month left to get your body in shape. We have collected 7 simple but effective diets for you. And remember that physical activity has not been canceled either.

Mediterranean

Let's start with a diet, the rules of which are not very difficult to follow, which makes the process of losing weight more enjoyable.
Unlike strict diets, the Mediterranean diet does not promise quick results. But it is effective in the long term and allows you to improve not only your weight, but also your health. The diet is based on fruits and vegetables, whole grains, legumes, nuts, cheese and yogurt. You can eat them every day. You need to drink six glasses of water daily, and occasionally you can indulge in red wine. It is recommended to consume fish and poultry at least twice a week. Red meat, eggs and sweets are allowed to be eaten as rarely as possible, and it is better to completely exclude them from the diet. Butter should be replaced with olive or rapeseed oil.

Research has shown that the Mediterranean diet is also beneficial for heart health. For example, Dr. Ramon Estruch studied the health of 7,447 people and showed that the risk of stroke and heart disease in people on a Mediterranean diet is reduced by 28-30% compared to people on a low-fat diet. There is also evidence that this way of eating may be beneficial for depression or its prevention.

Regarding well-being, the whole family noted a surge of strength and improved performance, not to mention high spirits. There were no problems such as heaviness of the stomach or food intolerance. Well, the main thing I want to say is that after a week of eating this way, my clothes became much looser, and my skin, hair, and posture began to look much healthier. – gretaqwerty

Atkins diet

This diet was created back in 1960 by cardiologist Robert Atkins. It consists of four phases and aims to change eating habits to healthier ones. What's interesting is that you don't have to count calories or control portions. However, the amount of carbohydrates consumed is strictly determined here.

In the first stage, which lasts less than two weeks, you need to reduce the amount of carbohydrates to 20 g per day. You are allowed to eat a lot of protein from poultry, meat, fish, eggs, cheese, but it is important to completely avoid fruits, sweets, pasta, and grains. In the second phase, you can add nuts, seeds and berries. You move on to the next stage only when approximately 4.5 kg remains to your goal.

In the third phase, you are allowed to eat fruits, starchy vegetables, and whole grains. You need to stay in this phase until the weight reaches the desired level. At the fourth stage, you can eat any food, but you need to remember the principles of the diet. If you start to get better, move on to the previous phase.

Research shows that diets with a low glycemic index or low glycemic load allow you to lose more pounds than others and have a positive effect on your cholesterol levels. At the same time, the Atkins diet is not recommended for people with kidney disease, pregnant women, or those undergoing high physical activity.

In the first month of the diet, I lost 4.5 kg, while eating tasty and, most importantly, filling food. Then the weight began to come off more slowly, but my initial weight was not very critical, only 78 kg with a height of 167 cm. Now I can say that in six months of the diet I lost 11 kg of excess weight. – wwwashadd

Program to prepare for the summer season

When creating a training program for transformation by summer, losing weight should not just draw up a training plan at home or in the fitness room, but also adjust your own menu.

The key rules for a person who wants to lose weight in a month should be:

• compliance with the drinking regime (drink at least 2 liters of clean drinking water per day);
• refusal of sweet carbonated drinks, as well as foods with high sugar content;
• control over the daily ratio of KBJU;
• regularly eating the maximum amount of fat-burning foods, which include ginger, grapefruit, broccoli, green tea and cinnamon;
• refusal of products in the production of which wheat flour is used (bread, sweet pastries, pasta, etc.);
• using fruits and cereal bars with a minimum amount of sugar as snacks;
• strict adherence to the diet (food intake should consist of small portions every 4-5 hours, at approximately the same time every day).

Important! The optimal period for express preparation for the beach season is a month or a month and a half. 30-45 days are enough to get in shape during intensive weight loss without harming your health.

It is important to note that the process of preparing for the summer season is impossible without regularly performing a set of exercises aimed at reducing the amount of fat in the body of someone losing weight. In the absence of contraindications for health reasons, the following training scheme can be used in the fight against extra pounds:

1. On an empty stomach in the morning, perform the “Vacuum” exercise for the abdomen.
2. In the first half of the day, do cardio for an hour (active walking, running, swimming, exercise on an exercise bike, stepper, and so on).
3. Perform abdominal exercises (crunches, leg raises, etc.) and strengthening the gluteal muscles (for example, squats or lunges).
4. In the evening, 3 hours after eating, repeat “Vacuum”.
5. Finish the day with an hour of cardio and interval training, the emphasis of which will be on the problem part of the body.
6. Do abdominal and stretching exercises.

It is important to note the high intensity of the proposed training program. This means that losing weight with its help is contraindicated for people with diseases of the cardiovascular system, varicose veins, diabetes mellitus and obesity of 2-3 degrees.

Spring

During the winter, beautiful ladies often gain a couple of extra pounds. The spring diet, as the name suggests, was created just to get rid of them. It is quite easily tolerated, makes the body healthier and makes it possible to burn up to 3 kg in a short time.

First of all, you need to give up sugar and flour products. The diet includes any vegetables and fruits, except bananas. Vegetable salads are seasoned with lemon juice or a small amount of olive oil. You can eat dairy products with a fat content of up to 3%, for example, cottage cheese or kefir. Before each meal you need to drink a glass of still mineral water. Allowed foods also include eggs, light bread, chicken breast, squid, cod, shrimp, coffee and tea.

The duration of the diet is 10 days. This eating regimen does not apply to the hungry and “tough”. By following the key rules of healthy eating, you will not feel hungry. If the diet is extended to a month or a little more, it will help you get used to a balanced diet, rid your body of toxins and activate your metabolism. The extra pounds will leave you and won’t remind you of themselves for a long time.

Why is it harmful to lose weight suddenly?

Metabolism is a complex process with many nuances.
What you eat is a source of energy and building material for your body, which is made up of trillions of cells. And if you decide to suddenly and radically change your diet, this is fraught with consequences. Lada Stupakova

general practitioner, clinical pharmacologist at Pharmacopeika AS

With an acute lack of energy source, the body first takes not fats, as we would like, but reserves of carbohydrates and then protein. This leads to decreased muscle tone. Energy hunger forces the body to become thrifty. Metabolism is rebuilt, and after diets there is even more weight gain. The intake of vitamins and microelements into the body, which modern people are already deficient in, is reduced.

What can changes in diet lead to?

1. If you sharply limit your fat intake, it will affect your sex hormones. Because of this, girls' menstrual cycles are often disrupted.
2. Severe food restrictions affect leptin and ghrelin - hormones that are responsible for satiety and appetite control.
3. Those who switch to a protein diet and limit their intake of fats and carbohydrates often experience a worsening appearance. Fats help better absorption of vitamin D, and it affects the condition of the skin, hair, and nails.
4. A low-carbohydrate diet can lead to low blood pressure, decreased energy, poor memory, and slower thinking.
5. Limiting the amount of meat in the diet (it is replaced with vegetables and dairy products) leads to a lack of protein in the body, and edema appears.

Darling

Your favorite diet allows you to lose up to 10 kg in 7 days. During this time, various food groups are offered, which allows you to diversify your diet and make it easier to tolerate restrictions. Every day in the diet is a fasting day. The body gets the opportunity to take a break from hard-to-digest foods.

The first, third and sixth days are called drinking days. At this time, you are allowed to drink any natural drinks: chicken broth, fresh juice, fruit drink, compote, tea, kefir, 0% fat milk, coffee, yogurt.

The second day is vegetable day. There are five meals of three hundred grams each. The fourth day is fruity. In total, it is recommended to eat 2.5 kg of fruit. On the fifth day, only protein foods are allowed. The last, seventh day is provided for leaving the diet. On this day you can eat vegetables and fruits, as well as add familiar dishes to your diet, but with a minimum salt content. The diet is contraindicated for high blood pressure, diabetes, diseases of the digestive system, kidney and liver failure.

Buckwheat

The buckwheat diet requires neither money nor time. Usually lasts one or two weeks, during which you can get rid of 4-8 kilograms. This is how the diet gained popularity among representatives of the fair half of humanity.

Buckwheat is rich in micro- and macroelements and vitamins. It satisfies well and satisfies hunger for a long time. Vegetable protein in its composition can replace animal protein as a “building” material for muscles and bones. In addition, it is much better absorbed and does not cause a feeling of heaviness, unlike meat.

It is important how you prepare the dish. The cereal cannot be boiled; it must be poured with boiling water in advance and left to steam for 3-4 hours. You can eat it only in this form, without adding anything to it.

There was no feeling of hunger, only at first there was weakness in the body. Not only did I lose 6 kg in a week, but my facial skin also cleared up slightly, because buckwheat also helps remove toxins from the body. The only thing is that if someone wants to lose weight with the help of this diet, they CANNOT immediately after the diet is over, gobble up everything you see. You need to gradually introduce a variety of foods into your diet. Just reduce the amount of buckwheat and add something new every day. The effect of the diet will be better if you exercise yourself physically. –Anches

English

The English diet is based on alternating protein and vegetable days. It starts metabolic processes in the body and allows you to lose extra pounds. They leave in English, without saying goodbye for a long time. The calorie content of the diet is small, but there should be no painful attacks of hunger. The first two fasting days may be the most difficult.

The diet lasts 21 days – a lot, which increases its effectiveness. During this time, you will be able to lose 5-10 kg, depending on your initial weight. What is important is that the process will not cause harm to health. The diet itself takes nineteen days, and two days - fasting, which gradually adapts the body to the change in diet.

On fasting days you can only drink kefir. Proteins include steamed meat and fish, cheese, grain bread and butter for breakfast. On vegetable days, the menu may consist of apples, oranges, vegetable soup or stew (without potatoes), and salad. Plan your menu for the day in advance to avoid trying prohibited foods.

An excellent, non-hunger and effective diet. I tried many different things, nothing helped. My friend and I decided to make it less boring. Result: 21 days – minus 12 kg. Then another 5 kg went away on their own within 2 months. Six months later I decided to repeat it again - minus 8 kg. And again, after finishing the diet, another 5 were lost. Result: initial weight - 96 kg, at this time - 66. A year has passed, the weight has not returned. I want it one more time, for complete satisfaction. – alloha15

I want to get in shape, but laziness gets in the way. What to do?

Find someone to look up to. This could be a friend, relative, colleague or favorite blogger. It’s good if he or she is already involved in sports, you can come to training with him. And if he doesn’t, start together.

— Next, we monitor our condition. When you take the first step, work out, get up in the morning with a clear head and in a good mood - this will be an incentive to come again. On the second, third, fourth morning it becomes even better, the motivation to change appears. You set a goal, for example, to lose five kilograms, and you begin to achieve it. Marina Kolpakova, personal trainer

Ducan's diet

The Dukan diet is the result of 40 years of work by the French nutritionist Pierre Dukan. He developed a diet of 4 stages: 2 initial stages involve the loss of extra pounds, and 2 subsequent stages should consolidate the results. According to the method, you can eat any of the 100 allowed foods in any quantity until you feel full.

During the first stage - attack - 72 products with a high protein content are allowed. The second stage - alternation - involves alternating days of pure proteins and protein-vegetables. The menu includes 28 recommended vegetables. During the consolidation stage, foods with higher energy value are gradually allowed during holiday meals. Pure protein Thursday appears to be able to adjust your weight every week.

During the stabilization stage, you eat any food without restrictions, subject to three simple conditions for the rest of your life: pure protein Thursday, 20 minutes of walking a day and no elevator, 3 tablespoons of oat bran every day.

With the help of a diet, the body is cleansed and lightness is felt. Always in a good mood and full of energy. The diet really works. The kilograms go away quickly. Diets always have contraindications; you should consult your doctor if you decide to take this step. Of course, you need to study all the information about the diet and think 20 times. But I decided for myself that I needed it. And I don’t regret it at all. After the diet I feel great, I look at myself in the mirror with pleasure, and I’m even more proud of myself than before. – MashaK91

How to motivate yourself

The first thing you need to do is find motivation. You shouldn't hang posters of slim models on refrigerators. This works in 10% of cases. It is important to understand for yourself why this is necessary in a particular case.

It’s worth considering several options for strong motivation that will tell you how to quickly lose weight by summer:

• Wardrobe. If you have money to change your assortment of clothes every month, then this motivation is not suitable. But if your budget is limited and you don’t have time to go shopping looking for clothes that fit, then it is recommended to think about the financial side of this matter.
• View from the outside. It’s worth looking at fat girls and their behavior. They are complex, afraid of direct gaze, and feel insecure. This can be explained simply: a girl does not feel attractive with extra pounds.
• Do it for yourself. When a person is athletic, has a low weight, eats right and goes to the gym periodically, then he feels better. Such a girl will not think about her overhanging sides; any clothes will suit her.
• Beach season.
  For those who have the habit of often going to the beach or are going on vacation to the sea in the summer and purchasing a new swimsuit or beachwear is a relevant purchase, then you should think about your figure in the winter. You shouldn’t go on a diet, train your abs a couple of days before going to sea and think that this will help. This should be done 2-3 months in advance for simple figure correction and 6 months, 1 year in advance to give the body a sporty look. And if you are worried about a cold, then you can read all the necessary information about Ingavirin drops reviews!