Gifts, visits, a choice of clothes – all this can be done a few days before the New Year. But what exactly is not enough for a couple of days is to bring your body in order.
If you have a claim to your own appearance, then 4 weeks is quite a sufficient period to achieve visible improvements. But at the same time, you do not have time for experiments. Therefore, only proven and effective methods are needed.
To begin with, we will determine the goals – they must be real. Lose weight by 3-5 kg., Tighten the stomach and at the same time maintain an excellent mood and vitality – this is possible. Throwing 10-15 kg and “dazzling” a new figure in the gym is, perhaps, overstated expectations.
Let’s move from words to deeds. I offer a simple and effective weekly action plan. Every seven days we take 2 steps to the desired weight and meet the New Year holidays in the best shape!
First week
Step 1. The first task is to bring the number of meals up to 5 times: breakfast, lunch, lunch, afternoon snack, dinner. Frequent meals help to avoid hunger, and it is easier to control portions of food with it.
Naturally, extra food is not a hamburger or a hot dog. The snack should be low-fat, but nutritious – yogurt and fruits, a sandwich with low-fat cheese, vegetable salad.
Step 2. Since X is still far away, we will act smoothly. This week your task is to abandon products that are frankly harmful to the figure: butter whites, cream ice cream, chocolate bars, sweets, alcoholic cocktails.
These are those Testosterone Undecanoate Steroids that are usually bought under momentary influence and do not replace the main meals. As soon as the hand reaches for the chips – pull and go for low-fat cottage cheese. But if you complete the first task – fractional nutrition, then the craving for all kinds of harmful products will significantly weaken.
Second week
Step 3. A new task is to reduce the amount of fat in the diet. To do this, we audit the cooking methods. We leave only cooking, grilling, stewing without oil, steaming. The goal is to eliminate oil-fried dishes without reducing the usual amount of food. We also limit the added fats – such as a spoonful of sour cream in soup, a piece of butter in porridge, cream in coffee.
Step 4. Another innovation is the mandatory inclusion in the daily menu of two vegetable salads with vegetable oil. Naturally, salads, even vegetable ones, with mayonnaise and fat sour cream should be canceled for the next 3 weeks.
Preferably unrefined oil – olive, pumpkin, sunflower. A sufficient amount of vegetables and healthy vegetable fats are important not only for the process of losing weight. They normalize the work of the gastrointestinal tract, improve the condition of the skin and hair. And this, you see, is a pleasant bonus to a slim figure.
Third week
What do we have by the third week? Food 5 times a day, snacks high-calorie “garbage” food are excluded. We don’t fry anything, we don’t flavored with butter, we eat 2 large vegetable salads a day and do not remember about mayonnaise. You can move on.
Step 5. Refuse fatty meat. Beef, pork, lamb and chicken legs – goodbye. Fish, seafood and chicken breasts are welcome. Cooking methods, as before, limit oil and other high-calorie supplements.
Step 6. Prior to this, we did not limit the amount of food. It’s time to do it. Each serving is reduced by a third. It is the portion, and not the daily amount of food. It is undesirable to skip breakfast and afternoon tea, and eat lunch and dinner as a whole. It is necessary to reduce the amount of food for 1 time. Thus, the daily calorie content will be reduced by 30%.
Fourth week
There comes the climax, the last frontier of the struggle for a slim figure. Have to be patient a little.
Step 7. Reduce the amount of carbohydrates. For this, we leave only vegetable salad and fish for dinner. The garnish is temporarily canceled. You can eat a thin slice of bread. For breakfast and lunch, a small portion of oatmeal, rice, buckwheat or pasta is allowed. I do not advise to completely exclude carbohydrates. Why do you need a bad mood and a decrease in working capacity at a time when a positive attitude and energy are needed most.
Step 8. We take up drinks. We leave only water and vegetable juice. Quantity – 5-6 glasses per day. Fruit juices are high in calories, so we replace them with vegetable ones. If there is a strong need for coffee – it is possible, but without sugar. And given the fact that coffee dehydrates the body, we additionally drink a glass of water for each cup of coffee.
That’s it, the main program has finished. You can admire the result in the mirror.
But there is no limit to perfection. And if you want to improve the results even more, use steps 9 and 10. They are not mandatory within the framework of this program, but they can give some advantages.
Step 9 helps to additionally lose 1-2 kg. This is the exception of salt. But I warn you – this method is dishonest. Salt retains fluid in the body. So, thanks to the salt-free diet, only water will “go away”, and when you return to normal nutrition, it will return and the scales will show some weight gain. But if you really want to, and given that we have a special occasion – the New Year – you can take advantage and not salt food in the last week before an important date.
Step 10 is physical activity. The topic is immense, but still try to give a couple of recommendations. If there is a desire and opportunity – do not neglect training. The combination of diet and movement is the best way to achieve ideal weight. The main rule here is to choose the right loads. Our free training programs will help.
