The kindergarten teacher
I have lost more than 100 pounds at home and I know from my own experience how difficult it is to achieve this. The first thing I started with is the improvement of metabolism and the complete cleansing of the body: getting rid of excess toxins.
If you don’t have time for breakfast in the morning, try to wake up earlier. Breakfast is the first step to improving metabolism. Refuse dinner, go to bed early, then in the morning do not forget to eat tight. I lost 6 pounds in a week with just one change, that I started to have breakfast and refused a heavy dinner.
For dinner, I started drinking soy yogurt or eating fruit. It is important to remember that fruits should not be consumed immediately after eating. Another plus of a light evening meal is that you wake up easily in the morning. Simply put, your stomach slept and did not work, digesting food.
If someone told you that the deterioration of the metabolism with age is normal and you cannot accelerate it, do not believe it. You can speed it up at any age – the more muscle, the faster the metabolism.
Physical activity – this does not mean heavy loads in the gym, but, for example: how much you walk per day, do exercises in the morning, prefer the stairs instead of the elevator. To lose weight, even more, I performed the basic morning exercises: squats, jumping rope, and a plank. It took about 10 minutes of my time.
Then about 15,000-17,000 steps a day were taken. I drank a lot of water during the day. My nutritionist showed me a simple formula to understand how much water your body needs per day.
I will share with you and advise you to save or remember this information: 40 ml per 1 kg of body weight is divided by 2. At the beginning of my journey to an ideal body, my weight was 110 kg, from this formula 40 ml * 110: 2 = 2200 ml. This is the right amount of clean drinking water, it does not include: juice, tea, coffee, and any other drinks.
If you want to lose weight by improving metabolism, in no case do you not allow yourself to starve. Hunger worsens the metabolism in the body. Observe fractional nutrition: eat a little, but systematically every 2-3 hours.
When I lost 6 pounds in a week, I included in my diet foods that would improve metabolism: ginger, citrus fruits, cinnamon, red hot peppers, tea and coffee (but not more than three cups per day). The biggest internal disagreement in me was caused by a sleep problem. Experts say that a person should sleep at least 8 hours a day.
I believe that this is an individual. Some people sleep 6-7 hours a day, and they feel great, unlike them, there are those who need more than 9 hours to feel good. Just try to practice and follow the regimen. I realized that my ideal regimen: go to bed at 11 PM, wake up at 7:30 AM.
How much weight could you lose in a week without harm to health
I created several plans for my weight loss, which worked in a complex. The first plan was based on a proper diet and calorie count. Counting calories wasn’t as hard as I thought, I was counting using the Harris-Benedict formula. You can download a program on your smartphone that will do this instead of you.
Also, based on my height and weight data, I determined how many pounds I can lose per month, and added a large amount of protein to the diet, because it is considered the basis for healthy weight loss. Completely excluded fried food, street fast food, and all bakery products.
The second plan was based on the actions that I should take: exercises, standards, procedures. I already wrote about the exercises above, the standard includes small tasks like “walk 15,000 steps today”, drink 1.5 liters of water, go to bed no later than 11 pm and so on.
The most pleasant for me were the procedures: I visited the spa, where they did anti-cellulite massage, herbal wrap with scrub, and hydromassage. Also, every two weeks I went to the sauna. These procedures had a double effect on me: firstly, I began to feel more feminine and beautiful; secondly, my skin became clearer and smoother.
After several months of such a lifestyle, I stopped monitoring weight and remember that my original idea was precisely losing weight. I just joined the new circumstances. A sister came to me whom I had not seen for half a year.
She saw me, exclaimed: “You look beautiful! How much weight could you lose in a week?” For the first time in a month and a half, I got on the scales and noticed that I had lost almost 100 pounds from the beginning of my diet! Strive for your goals, not forgetting to live, then you will not even notice how you were transformed without applying a lot of diligence.