How to lose weight for sure, and most importantly, how to maintain the achieved results? This eternal question involves more than a thousand people. Oleg Zingilevsky, a rather unusual nutritionist with a brutal appearance, knows the answer. Also, in his project Physical Transformation, he actively uses techniques that surprise many. And it all really works!
Any diet works
how? This is because the incoming energy is insufficient. A bit of physics: The unit of measure for energy is calories, and the principle of energy balance assumes that when a person consumes as much as he consumes, his shape does not change. At least in terms of weight. So we eat more, get better, and lose weight than we burn.
Simple. If the diet works, you are putting the person in the deficit. Of course, the most accurate tool is calorie counting, but diets that avoid certain foods also work. Because, in general, the most energetic and tasty locations are forbidden. Sweet, fatty, and starchy foods. You don't eat less, but you should eat less high-calorie. One kilogram of broccoli is not a kilogram of candy. Feels full and no calorie issues.
The most accurate weight management tool calorie counting
There is no need to adhere to a strict healthy diet. Organize your diet, as if you had to live in sorrow and joy, in wealth and poverty ... Then not only harmony will appear, but it will be able to stay for a long time. . Here he can still be "sick and healthy", but a properly structured diet reduces the risk of the former and adds to the latter.
Pretend to be forever when choosing a diet. Or at least next year. Remember that the weight does not drop linearly and can sometimes stand still or even climb. If you've gained a few kilograms in the morning, there's no need to panic, but the rolls you ate the day before (salty foods can contribute to fluid retention) or the day of your cycle (swelling is common enough).
No harmful food
You can eat everything. Certain types of food should not be contraindicated. Bad products have (almost) uncontrolled consumption. There are no specific foods that increase fat. Even sugar, contrary to popular belief, is not an evil, but a satisfying pile. This can only be eaten in moderation.
All you can eat, but a reasonable amount.
No food automatically burns fat. Superfoods and “negative” calorie foods are pure marketing. For long-term results, it's important to adapt your usual diet to the task at hand (most people add something tasty to their diet). We need such an approach if we are to be calorie starved and at the same time not climb walls from hunger and the desire to swallow the coveted eclair.
Eat as many times a day as you like
You don't have to eat "small but frequent food". Contrary to popular belief, this does not affect your metabolism, but it does affect your feeling of fullness. It is important for a person to feel full after eating. Why not if for this you have to split all the food planned for the day into two meals?
Three meals a day or frequent fractional snacks, everyone chooses what is more convenient for them.
Another great method is intermittent fasting. Basically, all miracles appear to be increasing portions, which gives you a greater feeling of satiety and prevents overeating. In general: we train ourselves to eat a certain number of times at a certain time. So, although the schedule can be adjusted appropriately, the sum of factors, the more rare and large-scale method, still has some advantages in terms of the success of the diet.
Forget magic pills and quick fixes.
No grandma's conspiracies, no network powders, no doctor's pills, no grandma's conspiracies that will make miracles happen without any extra effort. There are drastic surgical methods such as liposuction (in principle, the removed fat is often eaten again because there is no change in lifestyle) or gastric amputation so that the signal of satiety reaches the brain faster. (This option works reliably, but may be unhealthy.)
If you have a lot of weight but don't want to eat less, you move more.
For active people, appetite is normalized and much easier to control. Prices rise in proportion to appetite, and boredom quickly leads to the refrigerator. A habit of moving a lot will not only help you lose weight, but also help you maintain it successfully. All activities are possible. Contrary to the stereotype, there is absolutely no need to jog on an empty stomach or die in the gym. It's a good option if it's fun. However, you can choose any active hobby. Dancing, swimming, skating, rollerblading and anything else. The main thing is to have fun on a regular basis.
And the most useful and not burdensome is getting into the habit of walking when necessary. Not to the nearest stop or the subway, but to the next stop, to circle the territory with the dog, not for five minutes, to a point farther away than the store on the first floor of the house. You can even make a phone call or listen to an audiobook while taking a walk in the park. This is a great option on a warm summer evening.
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