Yay! Tickets bought, hotel booked, the resort is calling – the sound of waves in your ears, the sun pleasantly burns the skin, a little more, and … stop! What kind of stranger looks at me from the mirror? As well as your favorite summer dress is not enough?! Can’t be! Of course, I don’t care about me? Work, family, kids – run, run… I eat on the go, I sleep five hours, I forgot the last time I went to the beauty salon or the gym. God willing, we have enough time to go to the hairdresser’s once a month, and that’s enough for now. In the evening you can finally break away and treat yourself with something tasty. A familiar picture?
Unfortunately, it is the prose of life: we often think that it would be nice to get fit for the occasion and date: vacation, New Year, wedding, birthday, March 8, etc. d., And in “I want to wake up slim and beautiful in the morning” mode. We torture ourselves with diets, get angry, feel guilty, and yes, the pounds go away there it is, happiness! , but then come back again – alas, the magic didn’t happen. It’s the endless vicious circle. What to do?
To lose weight, you have to eat
First of all, finally declare a truce in the war with your own body, learn to love and listen to it, if you do not want to soon get in return a new portion of armor made of fat. Tamara Chebaeva, nutritionist, psychologist, certified beautician of the French Academy of Scientific Beauty recommends: “The only way out of the vicious circle is to reconsider your lifestyle, and there is nothing difficult. After all, we were not born with the habit, for example, of eating dumplings in pots? So, if we want, we can form a new one. 21 days is quite enough time to get the first result. Express diet, of course, will help to lose weight. But the consequences for health can be most unfortunate, up to the development of serious diseases, such as diabetes, for example. So my main recommendation – forget about the diet.
What nutrition experts advise?
1. Eat a little every three hours: breakfast, lunch, dinner, two snacks in between, and a smoothie in the evening. In order to wake up your body and help it cleanse itself of toxins, drink a glass of water in the first 30 minutes after waking up, eat breakfast without
later than an hour. You can and should eat after 6:00 p.m. Prolonged hunger leads to poor metabolism and weight gain, so drink a protein shake 1.5-2 hours before bedtime.
2. Learn to control your appetite. Eat slowly and chew your food carefully. Try the exercise of having dinner in silence with your eyes closed for a workout. Always have a guide for measuring your portion size: place the fist of one hand on the palm of the other – food over this amount will be transformed into fat. To trick your brain, use small, blue or blue-colored plates. If you feel hungry in an hour or two after the meal, drink a glass of water.
3. Eat a balanced and varied diet. Maintain a balance of proteins, fats, carbohydrates and dietary fiber. Eat at least 400 grams of greens and vegetables a day. Food with a high glycemic index should be eaten only in the morning, otherwise it causes uncontrolled overeating and contributes to fat deposition in problematic areas. Spoil yourself with a variety of foods and dressings, it will make weight loss comfortable. Start with small dietary adjustments. Take vitamin D3, omega-3, and chromium supplements.
4. Drink enough fluids. While calculating the amount of water, take into account your health condition and your water habits. Eliminate coffee, give preference to green tea, drinks with cinnamon, ginger and lemon. Eliminate alcohol altogether.
5. Count not kilos, but volumes. Remember that weight is only lost quickly in the beginning and that muscle is heavier than fat. Don’t be upset if you lose weight. This is a temporary reaction of the body: imperceptible processes of recovery and normalization of the metabolism take place.
To lose weight, you need to sleep
You are a genius scientist and expect to make scientific discoveries in your sleep, sleep intermittently, like Dmitri Mendeleev or Leonardo da Vinci? If not, a 6-8 hour night’s sleep per night is a must! Otherwise nervous exhaustion and weight gain are guaranteed! With chronic lack of sleep, levels of the hunger activator ghrelin increase and leptin which controls appetite decreases, so a sleep-deprived person is prone to overeating. In addition, the brain’s fat burning mechanism also only kicks in with regular deep sleep.
What somnologists advise?
1. Sleep in peace and coolness. Ventilate the room before going to sleep.
2. Turn off the TV and smartphone an hour before you go to bed. Better take a warm bath, read a book, or listen to quiet music.
3. “I’ll think about it tomorrow.”. Scarlett O’Hara, despite the controversial character, was wise in her own way. Postpone vigorous intellectual activity and all thinking about problems for the morning it’s possible that by this time they will have lost their relevance .
4. Sleep at strictly fixed hours. The best time for sleep is from 10 p.m. to 7 a.m. Afternoon naps and weekend naps don’t make up for lost hours.
5. Choose the right bedding. It is best to buy bedding made of linen, silk or satin. Choose your mattress and pillow carefully.
“Long gone are the uncomfortable spring mattresses with lumps that break the back in the morning, down-filled pillows that lose their shape over time and become breeding grounds for germs,” comments Anna Vorobieva, project manager of FoamLine leader in sleep technology . – Today, mattresses and pillows have moved into the category of high-tech products. For a comfortable sleep we recommend the foam mattresses made with Octaspring technology. Due to the 3D effect, they smooth out any vibrations and adapt to the weight of the different body parts, they can be slept on even if you have a restless child sleeping with you. When choosing the stiffness be guided by the condition of your spine and weight. As for pillows, it is better to stop at anatomic. IQ Sleep pillows in particular conform to the body’s shape, they keep the neck comfortable, breathable and cooling, which is especially important in summer.
Shaping your silhouette is just as important
One of the biggest mistakes of weight-lossers is to focus solely on nutrition. If you are not ready, after all your titanic efforts, to see in the mirror a Shar-Pei in human guise, think about the formation of a silhouette. “In parallel with proper nutrition, start shaping your silhouette. The difference between the rate of reduction of skin and volume is 2-3 months. That’s why the rapid weight loss skin sags and there is a risk of stretch marks stretch marks , “- says Tamara Chebaeva, nutritionist, psychologist, beautician.
What physical activity and cosmetic procedures can help enhance your results?
1. Swimming with aerobic activity or walking is the best choice for active weight loss. But! Experts advise to closely monitor the pulse, it should not exceed 120-130 beats per minute. Heavy exercise and the use of exercise sets from the internet can lead to weight gain yes, yes! and trauma. During the maintenance phase, traditional exercise is recommended: 10,000 steps a day.
2. Indulge in spa treatments at home, like bathing in sea salt with no additives or colors.
3. Peel with ground coffee or sea salt and a few drops of ylang-ylang, patchouli and rose oil.
4. Use moisturizing shower milk with elastin and collagen, creams with beauty formulas, anti-cellulite.
5. For a quick cosmetic effect contact a specialist who will choose for you an individual program of procedures, including wellness, spa, dermotony, manual anti-cellulite and lymphatic drainage massage, cryolipolysis, cavitation, algae wrapping, etc. d.
Psychologists advise: “If you still do not dare to start a new life in a beautiful and healthy body, try to rewind the tape forward and enter the state of a person with an ideal figure, and then look at the situation through his eyes. It will give you confidence.”. Practice shows that the weight-loser asks himself only one question from the past: “Why didn’t I do it sooner??”
Sasha Köllner
How can one make the most of the three weeks left before vacation in order to avoid feeling overwhelmed and ensure a stress-free and enjoyable experience?
I can understand the anticipation and concern you may have regarding your upcoming vacation. To ensure you don’t lose face in the sand, have you considered creating a detailed itinerary for your trip? It can help you stay organized and make the most of your time. Additionally, do you know if there are any cultural norms or customs at your destination that you should be aware of? Understanding and respecting these can prevent any unintentional loss of face. Are you planning to learn some key phrases in the local language to facilitate communication? Lastly, have you taken all necessary precautions like packing essentials, checking travel advisories, and ensuring your travel documents are in order? These steps should help you make the most of your vacation without losing face along the way!
I’m about to embark on a vacation in three weeks and I’m concerned about making the most of it without any mishaps or embarrassing moments. Could you provide me with some advice or tips on how to ensure I don’t lose face and have a memorable vacation?
To make the most of your upcoming vacation and avoid any mishaps or embarrassing moments, here are some helpful tips:
1. Research your destination thoroughly before you go to have a good understanding of the culture, customs, and local etiquette.
2. Pack appropriately for the activities you have planned and make sure you have all necessary documents (passport, visas, etc.) with you.
3. Stay safe by being cautious of your surroundings and avoiding risky situations.
4. Be respectful of the locals and their customs, and try to learn a few basic phrases in the local language.
5. Stay flexible and open-minded, as unexpected situations may arise during your trip.
6. Take care of your health by staying hydrated, eating well, and getting enough rest.
By following these tips, you can ensure a smooth and memorable vacation without losing face or experiencing any embarrassing moments. Enjoy your trip!