When it comes to weight loss, there is an important rule: consume fewer calories than you expend. But you should know that most diets don't work as promised. If you want to quickly lose a couple of kilos, our tips will help you with this.

For a week, write down everything you eat.

It turns out that people who keep food diaries eat 15% less than those who don't. Researchers found that people tend to consume 115 more calories on weekends, primarily due to alcohol and fat. Moreover, calories in sauces, condiments, drinks and snacks make a huge difference for those losing weight.

Add 10% to the number of daily calories you think you eat

If you think you're consuming 1,700 calories a day but are still struggling to lose weight, add another 170 to that number. This new number will likely be more accurate. Adjust your eating habits accordingly.

Use an online weight loss app

Research shows that online apps actually help you lose weight. Such programs for sustainable weight loss are even better than support from friends.

Use mantras

Have you heard about self-fulfilling prophecies? If you focus your attention on things you can't do, like cutting out junk food or going for a walk every day, then you probably won't be able to do them. Instead, repeat positive phrases such as “I can lose weight,” “I have time to go for a run,” “I can skip the cake after lunch.” If you repeat these phrases too often, they will become true for you.

Drink water after breakfast

For breakfast you can drink orange juice. However, throughout the day, focus your attention on water rather than juices and sodas. On average, you add 245 calories to your diet from soft drinks. But despite the calories they contain, sugary drinks may not help you feel full.

Reduce the number of meals you eat

Eliminating even one snack or glass of orange juice can save you about 100 calories a day. This is enough to prevent you from gaining a few extra pounds a year.

Spend less time in front of TV

Research confirms that the more you watch TV, the more you eat. So sacrifice one program and go for a walk during this time.

Wash something once a week

Regardless of what exactly is being washed - a floor, a shower stall or tiles, or a car, for every minute of cleaning a 150-pound person loses about 4 calories. If you spread out your cleaning over 30 minutes, you can get rid of 120 calories. That's the same amount you get if you eat half a cup of vanilla frozen yogurt.

Wait until your stomach begins to growl before you eat.

Incredibly, many times we eat out of boredom, nervousness, habit, or frustration, rather than because we actually feel physically hungry. If you only want a certain food, then this has nothing to do with hunger. But if you want to eat everything that comes to hand, then most likely this is really hunger. Find other ways to cope with your frustration and nervousness rather than running straight to the refrigerator.

Smell a banana, mint or apple if you feel hungry

You may feel stupid, but it works. Researchers have found that the more often people smell these foods, the less they want to eat, and therefore lose more weight. This likely works because inhaling odors helps trick the brain into thinking you've actually eaten.

Use blue color

It has been shown to suppress appetite. Therefore, when you sit down to dinner, use blue plates and cover the table with the same tablecloth. You can even wear blue clothes. On the other hand, avoid orange, red and yellow as these colors are appetizing.

Eat in front of the mirror

Eating food in front of a mirror reduces its amount by almost a third. Looking in the mirror during lunch helps you remember why you are trying to lose weight.

Walk the stairs 10 minutes a day

That's enough to help you lose 10 pounds a year (unless you start eating more).

Take a walk every two hours

Stuck at your desk all day? A vigorous 5-minute walk every two hours will replace your 20-minute walk at the end of the day. In addition, such a break will allow you to reach for various snacks less.

Walk 45 minutes a day, not 30

Walking for 30 minutes daily is enough to prevent weight gain for most sedentary people. However, burning an extra 300 calories will help you lose about 20 pounds a year, even if you don't change your diet.

Avoid processed foods

If you see sugar, fructose or corn syrup at the top of the ingredient list, it's best not to eat that food. In addition, you can find alternatives to almost any product with lower sugar content. If they are not there, it is better to eat some fruit. Remember that sugar is even in products such as ketchup, mayonnaise and salad dressings. And finally, the shorter the ingredient list, the fewer flavor enhancers and empty calories there are in the product.

Lower your fork or spoon after each sip.

Drink water often at the table and take your time. The fact is that our brain lags behind our stomach by about 20 minutes when it comes to signals of fullness. If you eat slowly enough, your brain will be able to tell when you no longer need food.

Throw away oversized clothes

Once you start losing weight, get rid of clothes that don't fit you. The idea that you can update your wardrobe will be a good incentive to stay in shape.

Close the kitchen for 12 hours

After dinner, wash all the dishes and close the kitchen. Eating late at night increases your overall calorie count. So, avoiding late-night snacking will help you save yourself from 300 or more calories per day, or 12-13 extra pounds per year.

Take a walk before lunch

Just 20 minutes of walking reduces appetite and increases feelings of fullness as effectively as eating a light snack.

Go for an active walk once a week with friends

Give up the idea of ​​going to the movies and choose a park instead. You'll move more and be able to save yourself from the extra calories that are contained in the same popcorn. Instead of a park, you can play tennis or bowling, ride bicycles or walk around the city.

Try to walk more

On average, people who lead a sedentary lifestyle take only 2-3 thousand steps a day. If you take 2,000 more steps, you can maintain your current weight. To lose weight, you will need to gain even more.

Reduce your portion

The more food you have in front of you, the more you will eat, no matter how hungry you are. So, instead of using regular plates, you can use salad plates. The same amount of food will look different on them. Use the same advice for cups.

Eat home-cooked food

Most often, you eat high-fat foods in cafes and restaurants, rather than at home. Restaurants have also conditioned us to large portions, so many of us have moved to larger plates to accommodate everything.

Eat food from one plate

If you set the table and serve each person's dish on a separate plate rather than setting it out on the table, this will help you save yourself from unnecessary calories. Once your plate is empty, you won't be able to get more.

Don't eat in large groups

Typically, people eat more when they dine with a large group. Most likely, because they sit at the table much longer this way. But spending more time talking rather than eating can help reduce your calorie intake.

Order small portions

When you have a choice, order a small portion of any dish. We tend to overeat not because we are hungry, but because we don't want to leave food on our plate.

Eat foods high in water content

Eating zucchini, tomatoes and cucumbers during lunch reduces the total number of calories. The same can be said about soups and salads.

Add vegetables to your meals

If you eat grains and vegetables in a 1:1 ratio, you will be able to satisfy your hunger faster without overeating.

Avoid white foods

Products made from white flour and sugar are harmful to your body and lead to weight gain. They can be replaced with whole grain bread and brown rice.

Drink regular coffee

Coffee-based drinks contain a lot of calories due to the addition of milk, syrups and sugar. A cup of regular coffee will cause much less harm to the body.

If you're craving tasty treats, choose low-fat foods.

They will help you not feel deprived and prevent you from overeating on higher-calorie foods.

Keep high-calorie treats to a minimum

If you want ice cream, add only one spoon to the fruit. Your favorite cheese can also be balanced out with more fruit or salad.

Eat cereal for breakfast five days a week

People who eat porridge for breakfast every day are less likely to suffer from obesity and diabetes. It contains more fiber and calcium and less fat than other breakfast foods.

Use hot sauces and seasonings

They provide good flavor without the fat and also help the body burn more calories.

Choose fruits instead of juices

Choose skim milk

If you really like milk, switch to 1 percent. This will reduce calories by about 20%.

Snack on a small handful of nuts

People who eat almonds instead of snacks lose much more weight than those who don't. This helps curb hunger and maintains metabolic rate.

Consume most calories before noon

The more you eat in the morning, the fewer calories you will get in the evening. You have a better chance of burning calories before lunch than after.

Brush your teeth after every meal

This will serve as a signal to your body and brain that the meal is finished.

How to get back in shape after gaining weight? Each of us asks this question from time to time, because gaining weight during the holidays or on vacation is a simple matter, but getting rid of it is a difficult path of anxiety, doubt and work on oneself. Today Paris.Chance with the help of a sports coach Romain Moreau will give its readers some useful tips.

Don't wait until you lose weight. Play sports right now!
If you think that you need to lose weight first and only then return to sports, you are mistaken. Moreover, it doesn’t matter how much you gained - five, ten or even twenty kg. Take care of yourself comprehensively: a consultation with a nutritionist can help you navigate the intricacies of a balanced diet, ensuring a reasonable calorie deficit (without which weight loss is impossible), and a sports trainer will tell you how to properly distribute the load in order to increase energy expenditure and adapt it to the current state of the body.

Choose your favorite sport
When choosing sports activities, be guided only by your own tastes and do not chase after authorities. If Gisele Bundchen boxes all day long in the gym, this causes great respect, but does not give a reason to choose boxing from all the sports diversity. It is very important to choose a hall not far from home, so as not to derail your plans due to purely organizational problems. Take your time when choosing a physical activity, especially if you have not played sports before. If the sport does not give you pleasure, you risk quitting it faster than you get involved and begin to get visible results.

Gradual load is more important than intensity
In any case, your body will experience a shock - regardless of whether it was previously accustomed to physical activity or not. Therefore, listen to yourself so as not to overcome the threshold of fatigue and lose motivation. The body must adapt, and too intense loads will not allow it to gradually increase. However, there are nuances here: if you have gained no more than 10 kg and decide to run, start with two or three runs a week to restore your joints. If you choose swimming, especially if you have seriously gained weight, swim as much as possible - every day, every other day. This sport is not dangerous. To calculate the correct load, be sure to consult a trainer!

Swimming and cycling with large weight gain
If you have gained more than 20 kg, contact and running sports should wait to avoid injury. For example, running puts six times your body weight on your joints, so be gentle with your spine and knees. We advise you to give preference to swimming - in water our weight becomes less under the influence of Archimedes' force. You can also go cycling, which puts stress on your muscles and heart, but spares your knee joints. The spine rests on the saddle, which reduces the risk of damage. Experts recommend being careful with crossfit and urban training (essentially crossfit in park conditions). Not everything is so simple with yoga, since too gentle yoga does not lead to energy consumption, and for weight loss this is a key point. But you can do yoga in addition to your main physical activity to restore flexibility and softness of movement to your body.

Running shoes
Experts warn: under no circumstances wear sneakers that you, for example, played tennis in a couple of years ago! Choose sports shoes according to the morphology of the body in its current state, and according to the gait. If you have gained weight, choose thicker insoles to absorb shock. Study the texture of old running shoes; based on wear, you can determine whether your foot turns inward or outward. This is a very important point, especially while running. Your trainer or consultant at a sports shoe store will help you choose the right insole or arch support to provide your foot with maximum comfort and safety.

Set goals for yourself
Set short-term goals for yourself. They are easier to complete, which will give undoubted psychological satisfaction and serve as an incentive for further work. For example, set yourself the task of losing 500 grams per week. For those who practice swimming, the task can be expressed in seconds of load or rest. Let's say you rest for one minute after each swim. Then gradually, instead of a minute, the rest lasts 40 seconds, then 30, 15, etc.

Joint protection
A very important problem for women is to protect the joints, which by their nature are thinner and more vulnerable than men's. In women, varus and valgus curvatures of the foot are more common (the femur is turned inward or outward). Therefore, when running and jumping on a hard surface, the inner or outer part of the knee is subject to unnatural stress, which over time can lead to arthrosis.

Running: Feel free to walk
Do you enjoy walking more than running? Don't beat yourself up. Walk in good health. This is a very natural and beneficial process for the body, in which you will include small two-minute runs whenever you consider it necessary. After jogging, go back to walking. Then you can reduce your walking time each week and increase your jogging time. Cardiologist Arthur Huber advises overweight people not to run on asphalt, choosing surfaces that are softer for joints - grass, dirt or special flooring.

Self-massage before and after class
Before exercising, massage your joints and muscles. This will help avoid sprains and make muscle tissue more elastic. A massage after sports will provide the muscles with an influx of nutrients due to intensive blood circulation. Without massage, the tissues will become more tense, leading to pain.

Change sports
Alternate types of physical activity, this will help you avoid routine and stimulate motivation! For example, swimming goes well with walking and running.

Thousands of people around the world follow certain diets in order to lose weight, without having clear instructions why they need it. If you don’t set a goal for yourself and determine the benefits you get when achieving it, then there is no point in sticking to any diet. Here you will learn about the most effective settings that provide an incentive to lose weight, as well as their impact on your past unsuccessful attempts to lose weight. When reading about the benefits of a slim figure, pay attention to whether among them there are those that are relevant to you. Be sincere and remember that you can greatly facilitate the process of losing weight by identifying hidden motives that previously did not work.

1 reason to lose weight - Look better.

Agree that by losing a few kilos, you will become much more attractive. Yes, most likely you are quite beautiful now, but most likely, if you lost a little weight, you would look simply gorgeous.

2 reason for losing weight - Amaze everyone at the event.

Such an event can be anything: a meeting of classmates, an ordinary party, a vacation, a visit from relatives, a wedding, a trip to the sea, a vacation on the banks of a river or lake, etc.

Do you want to wear a revealing swimsuit, a special dress or a suit that has been collecting dust in your closet for a long time? The listed activities and beautiful clothes are quite significant reasons to motivate you to lose weight, so now success is only in your hands.

3 reason for losing weight - New relationships.

One of the reasons to lose weight is to get a new guy or girl to like you. Think, maybe it’s really time for you to meet new people or add some fire to an existing relationship?

4 reason for losing weight - Breaking a habit.

For many who want to lose weight, as well as for those who want to quit smoking, but continue to do so, life becomes an endless diet. They even stop thinking about what they will do if the hunt for slimness is crowned with success. Such people have always dreamed of a slim body, but after finishing the diet they are definitely missing something.

5 reason for losing weight - New job or career growth.

A new job or a new office is truly a great motivation for getting rid of a few extra pounds. Just imagine how you will fly into your new office with a beautiful “slender” look. Let everyone beg you to go to work and/or take a new high position.

6 reason for losing weight - New clothes.

The problem of getting into old things and buttons coming off on a skirt is the last straw of patience for being full. If this happens to you, then it’s time to thoroughly take care of yourself.

Or maybe you want to buy new clothes, but don't want to spend money until you lose a few kilos?

Read also: Protasov's diet.

7 reason for losing weight - Approaching vacation.

Oh sun, sea and bikini! A beach with half-naked bodies, among which yours should certainly be. Yes, loose trousers and baggy sweaters would be out of place here.

8 reason for losing weight - Life is getting better.

Have you finally crossed the river of wrinkles and excess weight and found yourself in the magical land of slender figures with only thin and healthy people? Stay! It's just great here!

9 reason for losing weight - Prove worth.

Prove to yourself and others that you are capable of being slim. After all, there are those who need to clearly understand that you are capable of much.

10 reason for losing weight - Gain confidence.

World, hold on! Once you lose weight, you will become a more energetic person. And nothing will stop you. You will always be ahead and get what you want with ease.

11 reason for losing weight - Win an argument.

Hmm, should I argue with someone that you can be slim? Yes, this is also motivating. Incentivize yourself to lose weight and win some money!

12 reason for losing weight - No nagging or reproaches.

Do your acquaintances discuss your weight behind your back, and are your friends and relatives not shy about telling the truth straight to your face?

Enough! Lose weight just to shut them up!

13 reason for losing weight - Improve health.

Do you feel that excess weight is a problem for good health?

Everyone, approach the problem of excess weight with full responsibility. Lose weight and no longer have any health worries due to extra pounds and overeating. You will live a long life and become the standard of a healthy person.

14 reason for losing weight - Normal food.

What do you think about when trying to lose weight? Many, for example, during this period dream of starting to eat normally again. Yes, having lost weight, you will be able to eat what everyone else eats. Without any restrictions.

15 reason for losing weight - That's what the doctor said.

The doctor advised you to lose weight and you already know that next time you will have to go through this humiliating procedure again - weighing yourself.

Just imagine the surprised face of the doctor when you step on the scale at your next appointment.

16 reason for losing weight - To end the suffering.

Being fat is terrible! You just hate yourself, and on top of all this, your health is getting worse and worse every day.

Stop this torment - lose weight!

17 reason for losing weight - The best person in the world.

Have you met the man or woman of your dreams? Yes, fate has given you a chance that you simply cannot miss! Therefore, if you are losing weight, then by all means now.

18 reason for losing weight - Popularity.

Do you have no or very few friends due to your weight? Do not doubt that people will be drawn to you as soon as you lose weight.

19 reason for losing weight - Sports figure.

Imagine how much better your shape would be without those 5-10 kilograms! After all, excess weight really makes all your movements difficult.

20 reason for losing weight - The desire to look younger.

Do people around you give you 5-10 years more than they really are? Or maybe you yourself feel like a very old man or woman, although this is not so? Lose weight to look younger!

Have you decided to become healthier and lose weight? Then you need to create a plan to achieve this goal. I will list 9 steps that will help you move in the right direction.

It's time to get used to yourself, healthy eating and exercise. Decide to follow a new routine for 21 days. It is during this period that a habit is formed.

Keep a diary

People overeat by 25% every day and don't even notice it. By keeping a journal, you'll understand where your calories are coming from, notice patterns, and spot holes in your schedule. One study found that journaling can double your weight loss ( 1 ).

Write down what you eat and how long you exercise. Don't forget to review at the end of each week and correct any mistakes. This will point you in the right direction.

Motivate yourself

You will always be pulled back to old habits. Be it some factors or close people. Don't constantly make excuses for going off track. Find your motivation. For example, create a set of emotional quotes or inspirational sayings. They will guide you through the days of laziness and when you don't want to do anything.

Choose your type of workout

Before you immediately buy an annual gym membership, try different types of workouts first. Find out what you like. These could be group fitness classes that will provide additional motivation. Try dance classes or many other interesting activities. If you are still embarrassed to go with a group, hire a personal trainer. It all depends on what suits you.

Hire a personal trainer

My first workouts in the gym were under the guidance of an experienced trainer. Afterwards I could train on the gym on my own. An experienced instructor gives a lot. Let me list some advantages:

• individual training;
• protection from injury with new equipment;
• will give knowledge of the correct technique for performing exercises;
• will monitor implementation;
• will be a personal motivator;

Find a personal trainer who will be your motivator, teacher and ensure that your actions are safe.

Clean the refrigerator

Get rid of unhealthy foods: cookies, cakes and sweets. There is plenty of evidence that you will be satisfied and happy if you eat fruit rather than candy. If chips are your passion, throw them away immediately. Replace them.

Cook it yourself

Start falling in love with cooking, grocery shopping, and recipes. Take a closer look at the dishes you would like to make. Make sure they are healthy: low in calories, low in saturated fat, and high in fiber. Experiment and fall in love with healthy food!

Stock up on scales

Measure your food. There's no better way to make sure you're eating the right portions and not overeating.

Move

Never underestimate the benefits of being active. Any small increase in physical activity will stimulate weight loss and improve your well-being. Every physical movement you make counts towards weight loss.

30 minutes of moderate intensity physical activity per day will have a very positive effect. You will definitely see the benefits.

Everyone who follows a diet wants it to be easy, harmless and effective. You can find a lot of advice, and not all of it is clear and useful. Many of them do nothing but harm. We decided to bring both.

¦ Some advise drinking liquids while dieting, others recommend not doing this. You can and should drink a lot, but it is better to drink mineral water rather than distilled water, and do not drink carbonated drinks, especially sweet ones. Mineral water with ice is an ideal drink because it also costs calories to keep you warm. You can add lemon to the water.

Should I limit my salt intake? It depends on how much you usually consume and whether you have kidney disease or edema. If there is no edema, then reducing the amount of salt will lead to what many quack diets are designed for - a quick visual, but, unfortunately, imaginary effect of weight loss. In fact, dehydration will age your skin, make cellulite more visible, and once you return to normal salt intake, water will return to the tissues and weight loss will end.

Should I limit spicy foods and give up seasonings? On the one hand, spicy dishes stimulate the appetite, and on the other hand, they speed up the metabolism. One balances the other. So it makes a difference whether the spice whets your appetite or not. If not, then spices are useful. Eat foods that contain a lot of fiber and speed up your metabolism. A lot of such substances are contained in seeds. However, extracts from plants such as fennel, cardamom, algae, burdock, cinnamon and flaxseed are contained in many “miraculous mixtures”. In fact, we can quite independently include these substances in our diet.

Should I follow the advice to eat small portions? It doesn't make sense when you don't see what these "snacks" turn into. Although, if you prepare your daily portion separately and eat it little by little, then perhaps this will help you. But I don’t know a single person at work who would do that. This is extremely inconvenient and funny. And most importantly, it is not clear how to heat it all up, or whether all the food is a plate of cold porridge or one sandwich. The idea is not bad, but unrealistic.

¦ They advise setting the table for a long time and carefully. It's not bad if you don't taste the food during this time. If this is difficult for you, don't tempt yourself! Either cover quickly, or ask someone to do it for you. But small plates, beautifully laid out food, full serving and the absence of music and TV are good. Chew your food thoroughly and for a long time - and the feeling of fullness will come from eating less.

¦ Delay eating in every possible way - take a bath, rest, call a friend. And never eat while standing!

¦ Alcohol stimulates the appetite and is very high in calories, so a glass of wine is a serious violation of the diet. But a glass of cognac is even worse. And those diets that prescribe not to eat and drink wine can lead to alcoholism. They may not lead, but this is Russian roulette. Put off the libations until you celebrate your new figure.

¦ Smells, or aromatherapy, can significantly facilitate weight loss. The smell of perfume, if it is not fruity, reduces appetite. But the smells of spices also distract from obsessive thoughts about food. If you know that a certain aroma reduces your appetite, do the following. Take a small box or bottle - it could be a small medicine case, an old powder compact or a small bottle. Place fragrant herbs there or drip aromatic essence onto cotton wool. It's good if it's natural. Place it next to you and when you want to eat something, smell it. A warning that you cannot do without - if you are allergic or have diseases like bronchial asthma, then this method is not suitable for you, unfortunately. And one more thing - smells should be changed from time to time - the sense of smell adapts to the smells.

There are a lot of temptations and situations around that make it difficult to stick to a diet. How to eat, for example, at work? Of course, it is best to take lunch with you. But there are not always conditions for eating at work. A huge number of people dine in cafes, bistros or do not dine at all. Not having lunch is harmful. If you can't bring a homemade salad with a piece of meat or chicken to work, at least bring some fruit. You can take freshly squeezed juice. The juice that you can order in any cafe most likely contains sugar and preservatives. You can buy yogurt. Some people order broth. Ask if it is natural or from concentrate. You don't need a bouillon cube. In general, you need to try to find an option in which dieting would not become a problem. Still, most people can take lunch or dinner from home to work.

Although there may be situations when it is impossible to refuse lunch or dinner in a restaurant or cafe. This may be due to business or family traditions. The main thing is that you are at risk of breaking your diet, and this will be difficult to avoid.

What to do?

First of all, study the menu. Choose dishes that suit you, especially dessert. But if a violation of the diet is inevitable, then the next day you will have to arrange a fasting - with or without kefir. You can use a fat burner such as Chitosan or a similar enzymatic preparation, which does not need to be used in long courses. And, of course, increase physical activity.

However, the problems do not end there. Unfortunately, you cannot always count on the understanding of your family. That is, in general, everyone is in favor, but no one is ready to cook dinner for you to make it easier for you to control your appetite. And it’s very rare that your family agrees to go on a diet with you. However, they shouldn't do this. Moreover, most women have children, many have elderly parents and a husband who, perhaps, would go on a diet if it were about your life, but simply for the sake of the fact that you want to lose weight - there are only a few such husbands. And even more often - everyone eats at different times - children, husband, parents. There is no need to make a tragedy out of this. Just rearrange your kitchen activities a little.

First, cook for the whole day at once. It’s great if you have a microwave or steamer. These devices allow you to reheat any hot food prepared in advance.

Secondly, learn to cook without trying. Many of us are so “tested” in the kitchen that no diet will help. Moreover, our brain does not consider this food, and the feeling of hunger is not dulled by such tastings. Analyze the recipe - many people do not taste the food when preparing it, and this does not affect the quality of the food. True, until you learn this, you will have to ask someone at home to try it. And this is even good, because this is a real way to involve family members in household chores, teach children and husband to cook. All common affairs, as you know, unite, so instead of starting hostilities for your freedom from the kitchen, ask your household for such help as they are ready to provide you. In addition to the fact that this is a useful exchange of experience and a family-unifying event, such requests are perceived as respectful of the tastes of all family members. Understand them - and they will also learn to understand you. Perhaps this is how you will be able to get someone to offer help or replace you in the kitchen during your weight loss program.

In general, the home menu is a stumbling block for many. Family traditions that come from parents are complemented by new ones that arise as new products and semi-finished products, new household appliances appear. Sometimes what is good and useful does not take root. Changing home traditions is difficult, and it cannot be done in one day. We will have to gradually accustom household members to healthier foods. And before this happens, you will sometimes have to use fat burners, if by chance you do not manage to dodge your mother’s dumplings or a piece of cake that your insidious mother-in-law bakes for you to spite.

Collagen fibers are what give your skin its elasticity, firmness and shape. Collagen is part of proteins and is synthesized in the body. And quite slowly. This is a material that is not very resistant to environmental influences. It is destroyed quickly and restored extremely slowly. The skin's loss of collagen fibers is a large visible part of the aging process. This aging is believed to begin immediately after reaching puberty. This, however, is only partly, that is, yes, of course, as soon as the body stops growing, a slow reverse development begins. But rapid loss of collagen in the skin is not fatal. What needs to be done to make this happen as slowly as possible?

First, you need to reduce or completely eliminate all harmful effects on the skin.

Secondly, it is necessary to ensure that the body receives the substances from which collagen is synthesized.

A reasonable approach will not only slow down aging, but can correct those phenomena that have not yet become irreversible.

Substances that destroy the skin are chemically active substances, and they chemically interact with the skin both externally and internally. They are called free radicals, but their chemical composition is very diverse. This name is given to such “harmful” compounds due to the fact that they cause proteins to react and break down. And their list is very large - this is tobacco smoke, all kinds of exhausts, supersaturated fatty acids, toxins that are not removed from the body due to constipation.

How to resist them? Of course, with the help of substances that would actively interact with these harmful impurities and make them inactive. Such substances are also very diverse in chemical composition, but because of this quality - to bind harmful free radicals and make them harmless - they are called antioxidants, since they prevent the process of oxidation of tissues and proteins by these same free radicals. The body itself is capable of producing its own antioxidants in the form of enzymes.

These are vitamin C, provitamin A, or beta-carotene, and the mineral selenium. For the synthesis of enzymes that prevent aging, zinc, manganese and copper are needed.

It’s not for nothing that we wrote about pineapples, papaya and kiwi - they contain substances that are needed to restore the skin’s own collagen.

Just like for subcutaneous fat, capillaries are important for the condition of the skin itself. An undeveloped capillary network or a large layer of fat complicates and slows down metabolic processes in the skin. And, on the contrary, a developed and healthy capillary network with elastic walls also needs collagen, vitamin C and potassium, which ensure the exchange process between the cell and the capillary network. We see that substances and products that are good for the skin are also good for metabolism and for your figure.

Although this section is about nutrition, and external remedies for combating cellulite, as well as skin care products during weight loss and during exercise, are the topic of a separate chapter, it is impossible not to remember this.

For skin care, you should use products that contain the same substances that are recommended for oral administration - bioflavonoids and antioxidants, vitamins C, B, E and A, collagen, moisturizing components and nutrients. During periods of dieting, you need to take extra care of your skin. It is quite appropriate to use the “emergency help” line of any good company in the form of a short course.

It's time to write about weight loss products so that you understand how unreasonable it is to expect that some product can completely replace your self-care and guarantee getting rid of excess weight and cellulite.

Those who want to lose weight and get rid of cellulite are often interested in the remedies that are offered to solve this problem, as well as nutrition, diets and diet during exercise.

Most often, women want to enhance the effect of the diet; they are very interested in what means can be used for this. It is clear that if a woman has already come to the hall, she does not suffer from the problem that Inna from the famous advertisement is concerned about. She doesn’t need “something simpler.” Most often we are talking about means that can help solve some specific problems, and about accelerating the process of losing weight, enhancing the anti-cellulite effect.

Not everyone understands that there is no elixir that will magically return your figure and beauty to you without any effort. Therefore, I would like to consider those especially dangerous products that, unfortunately, are in greatest demand precisely because they can really help you lose weight. We are so accustomed to the fact that everything good is sold under the counter that many are not embarrassed by the fact that most of these products are not recommended, prohibited, or require special recipes, which does not indicate their safety.

So what can you expect from weight loss products, and what problems can be solved with their help?

In a good club you can always find information about cosmetic products that will help you solve your problems - modern lines of products for cellulite and skin care, various related accessories and assistant devices - massagers, exercise machines, muscle stimulators and many more things that may arouse customer interest. Products for losing weight and fighting cellulite deserve detailed coverage. It is absolutely necessary that people who are solving this problem can get truthful and comprehensive information about what can actually help.

The more a club values ​​its reputation, the more truthful the information it shares with its clients. Many clients follow the advice and purchase medications recommended by consultants and nutritionists. In the event that a remedy recommended by a trainer, nutritionist or consultant causes undesirable consequences or does not meet the client’s expectations, the establishment’s reputation plummets. Therefore, everything that is recommended in classes should be exactly what the client needs. Some earn money not entirely in good faith, and even more - by criminal means, selling and offering drugs that are not beneficial, or are harmful, or their effects do not correspond to advertising. Club owners and employees should not do this - on the contrary, they should warn clients in every possible way about the negative consequences of a particular remedy, based on two motives - in order not to be accused of the uselessness of the technique and in order not to harm the person who trusted you .

For those who are engaged in improving their figure on their own, it will be useful to know what can be expected from this or that drug that advertising offers people as a means of weight loss and anti-cellulite.

MANY WANT TO REDUCE APPETITE

Naturally, after exercising in the pool, or sauna, or aerobics, your appetite will increase. You are afraid that the weight you lost will immediately be regained. This causes some inconvenience, and people want to think less about food - that is, lose weight as comfortably as possible.

Medicines that reduce appetite are medicines prescribed by a doctor. All medications to reduce appetite contain psychotropic substances - amphetamines, serotonin or caffeine. Many of the drugs that were previously prescribed are now prohibited. Two are allowed - Xenical and Meridia (orlistat, sibutramine). The rest can be obtained on the black market, but we do not recommend doing this - you will pay with depression, sleep disorders, and possibly more serious health problems. They are used for severe obesity, and their use is probably justified only in this case. They cannot be called completely safe, but... at least they are not prohibited.

They have similar properties preparations based on guarana and coffee. Their effect is the property of caffeine to reduce appetite. You can add to them green tea preparations . They act much more mildly, but, unfortunately, tablets containing caffeine or guaranine should not be taken by those who suffer from arterial hypertension, insomnia, as well as by elderly people, pregnant and nursing mothers. You should not abuse them, since everyone knows that the invigorating effect of caffeine leads to a reverse reaction over time, and, in addition, caffeine is somewhat addictive. However, these remedies can be considered relatively effective and safe, especially when it comes to green tea - it has many beneficial properties.

In pharmacies you can buy various sweets that inhibit appetite. You will get the same effect if you eat slowly. These sweets contain psychotropic substances such as serotonin, which are more harmful than beneficial.

DRUGS THAT ARTIFICIALLY CAUSE A FEELING OF SATURATION

Basically, these are drugs that swell and occupy a significant volume in the stomach, which prevents it from filling with food, causing a feeling of fullness. Their base is microcrystalline cellulose. Instead, it is quite possible to eat bran and dishes made from foods rich in plant fiber. The only difference is that plant products are still natural. And MCC is almost the same as wallpaper glue. Which is important for women, because the smell from the mouth when using some of them is very unpleasant. There are, however, also preparations based on plant materials - for example, plantain seeds, for example, "Bekunis". Cocktails like “Doctor Slim” are a little better. But studies have shown that the goods sold are often of low quality, and you won’t understand what’s in this cocktail even after reading the instructions.

These drugs are useful for those who cannot stop eating. When you stop taking them, you eat more to fill your stomach. And, accordingly, you are getting better by leaps and bounds. Naturally, these drugs can harm you if everything is not in order with your stomach and intestines. And one more thing - you are thus “confusing” your digestion, but the body “doses” digestive enzymes, focusing on the volume of food - you are at risk of indigestion and constipation after stopping the drug. Pectins (apple, citrus, etc.), bran, seaweed, nuts, vegetables, legumes and all grains are classified as “low glycemic index” foods. They are slowly absorbed, do not increase blood glucose and can completely replace these drugs.

DIURETICS AND LAXATIVES

They like to present them as “cleaning products”, or even better – “for deep cleansing” of your body. There is very little cleansing, no more than from a kefir diet, but there can be a lot of harm, depending on what these herbal mixtures are made of. Some of them are very, very suspicious. For example, drugs that act on the large intestine speed up the movement of its contents. The resinous substances they contain cause intestinal irritation, which manifests itself as unpleasant cramping pain in the lower abdomen. This mainly applies to widely advertised slimming teas, which should be taken on an empty stomach before breakfast, in the evening after dinner, since their laxative effect usually manifests itself after 8-10 hours, depending on the specific content of the tea. Herbs such as horsetail, St. John's wort, bearberry are not useful for everyone.

It is unknown what you will get with the cleansing, but you definitely won’t lose weight. Or rather, you will lose weight, but this weight loss is an illusion, the tissues simply get rid of water, and the intestines get rid of the contents. But the body needs salts, and long-term use of diuretics and laxatives can seriously undermine metabolism. As for weight loss, it returns immediately after stopping medication, along with swelling and cellulite.

FAT BURNERS

These are drugs that are in special demand. Enzyme preparations with an adsorbing effect deserve special attention. Their effect is that they interfere with the process of fat breakdown. The best among such preparations are the domestic preparations “Chitosan” and “Cruzchitosan”, which are made from the shell of the Far Eastern crab. “Fat Transformer” or “Fat Transformer” are American analogues. But domestic ones, according to experts, are better, more reliable and, most importantly, cheaper.

By the way, the sorbent “Khitamin” was created on the basis of chitosan. In addition to the fact that it prevents the absorption of fat, it has an adsorbing and cleansing effect.

“Challenge” is an American drug based on Garcinia Cambogia and has similar properties.

We can say that these are the best fat burners today. They are quite harmless, and it is very important that they do not need to be taken in courses. That is, they have all the qualities that should suit you. If you feel that you have eaten too much, take the drug. You don’t depend on it and don’t have to worry about the opposite effect when canceling. These drugs do not bind to themselves and do not corrupt the mind, like drugs that swell in the stomach, that is, they do not create illusions. They help a person if he has broken his diet due to some circumstances.

For those who are losing weight, such a “safety net” is very useful.

The drugs are available in tablets and capsules. Capsules are taken before meals, tablets - during meals.

Naturally, with this regimen of administration, the risk of side effects, even if any are detected, is reduced by an order of magnitude. But still, do not forget that a complete understanding of the effect of the drug can only be obtained several years after it enters the wide distribution network.

COMPLEX ACTION DRUGS

Many of them are based on bromelain, an extract from pineapple. Bromelain is an enzyme that interferes with the absorption of fat. At the same time, it contains a lot of fiber. Perhaps these drugs have a milder and more versatile effect, but they lack the main advantage of enzyme preparations - the possibility of one-time use. All complex medications must be taken in courses. After they are discontinued, the weight usually returns.

Bromelain is an enzyme preparation made from pineapple. It is weaker than Chitosan, but it contains added fiber, which this fruit is rich in. A complex preparation based on it is “Pineapple Plus”. There is also microcellulose, which swells in the stomach. The famous biosystem is also from this series of drugs. But maybe for some this is a plus, for example, for people who do not exercise at all and do not have the will to cut down their diet even a little. They may be harmless enough, but they are too expensive.

EXTERNAL REMEDIES

These are all kinds of anti-cellulite gels and creams. As well as soaps and shower gels, mainly containing seaweed extract. These remedies do not provide any weight loss. In a certain sense, weight loss can be caused by removing excess moisture from tissues. As these products are called, that’s what they are – cellulite remedies, not weight loss products. You will not be able to treat your skin without them. But you still need to be able to apply them in order for them to bring the desired result. The effect of creams is enhanced by massage, belts, trousers and shorts, muscle stimulants and immediately after physiotherapy. But if you want to completely get rid of cellulite, never rely only on the miraculous effect of these products. All serious manufacturers of such creams warn that good results can only be expected if you use these products in combination with a balanced diet and a set of specially selected physical exercises.

There are also diet patches. These are patches that you remember and control your nutrition. This is a psychotherapeutic trick. But the brain sometimes plays tricks, and you may, on the contrary, constantly feel hungry with this patch. And what is absolutely certain is that it is not worth the money that is being asked for it.

DRUGS AND DRUGS, HARMFUL AND DANGEROUS

There are plenty of them, believe me. The advertisement promises miracles and uses the words “miraculous,” “age-old wisdom,” “ancient recipes,” and “Tibetan medicine.” This is the style of scammers. It seems that they are all relatives, or, in extreme cases, studied with the same guru. One of the remedies about which this can be said is the famous Thai tablets. Who developed 200 varieties of these pills? The studies related to diet pills were actually conducted in Taiwan in clinics, and only one name is allowed for distribution in Taiwan. Moreover, Thai doctors do not hide the fact that this is an experimental drug, which, although herbal, is quite harsh. It acts like chemotherapy drugs that cause harm to the body and weight loss is achieved by your body fighting for survival. In this case, fat cells are consumed. Moreover, Thai tablets contain amphetamines, which are psychotropic substances that are absolutely contraindicated for most people, especially if there are problems with the heart or liver.

Widespread advertising of hellebore, which law enforcement agencies cannot cope with, is a dangerous profanity. One thing can be said about the principle of its operation. This is a highly toxic substance. Of course, you will lose weight while your body fights the poisoning. There is no information that hellebore acts as a remedy that promotes weight loss or affects energy metabolism. But it is known that it has a detrimental effect on the heart, blood vessels and nervous system. In addition, it is poorly excreted from the body, which means it accumulates.

Chinese hellebore is used in Bulgaria by folk healers as an external remedy for the treatment of pustular diseases, dandruff, as an antiseptic, that is, as a means that affects living organisms. And all recipes indicate that it is poison.

You can understand people who use it as a last resort to cure cancer, psoriasis or another disease when official medicine does not help. But you have something to lose besides the extra pounds!

And lastly, for those who don't know. Chinese hellebore is listed in the Red Book, officially classified as a poison and cannot be sold legally in any pharmacy. If they show you a certificate, don’t believe it.

Perhaps by the time our book is published, new “magic and miraculous” remedies will appear. Now it will be easier for you to recognize them.

FOLK REMEDIES

Traditional medicine has long established that excess weight and poor skin condition are interconnected. Here are some old but effective recipes from ancient herbalists.

¦ This collection is similar to those that are sold as “charges for deep cleansing and weight loss,” except that if you compile it yourself, you know exactly what is included in it. You can totally cook it yourself. Mix black elderberry flowers, chamomile, linden blossom, fennel fruits and peppermint leaves in equal quantities, place the mixture in an enamel bowl, pour boiling water in a ratio of 1:20 (1 part raw material to 20 parts water), cover with a lid and place in a saucepan. or a larger container with water. In a water bath, stirring, hold the broth for 15 minutes, then cool and strain. Take 1 glass 2-3 times a day for 8-10 weeks.

¦ The infusion of the following composition reduces appetite. Mix 80 g of blackberry leaf, 10 g of birch leaf and coltsfoot leaf. The infusion is prepared in a ratio of 1:20. Take 1 glass 2 times a day in the morning and before lunch. Take daily for 3-4 weeks in a row. After this, take a break for one to two weeks.

¦ Potentilla decoction baths: 50 – 100 g of dry herb per 1 bucket of water, bring to a boil and simmer over low heat for 15 minutes. Every 3-4 weeks of use you need to take a break for 5-10 days.

¦ Corn silk tincture helps to reduce appetite. It should be consumed 1 tbsp. l. 4-5 times a day before meals. Every 3-4 weeks of use you need to take a break for 5-10 days.

¦ Preparations for external and internal use from cystoseira (algae that are sold in pharmacies) have long established themselves as a good remedy for cellulite. Anti-cellulite creams and ointments, soaps and other products are prepared on their basis. But you can prepare several versions of the infusion at home. Mix 40 g of St. John's wort and 20 g of Cystoseira barbata. Pour 0.5 liters of boiling water over 2 tbsp. l. mixture and heat in a water bath for 15 minutes. After 1 hour, strain and drink 1 glass 3-4 times a day. Every 3-4 weeks of use you need to take a break for 5-10 days.

¦ Mix 50 g of cystoseira barbata and 25 g each of licorice root and anise fruit. Every 3-4 weeks of use you need to take a break for 5-10 days. Prepare and take the infusion as indicated above.

¦ Mix 50 g of yarrow herb, 25 g of cystoseira barbata, 20 g of buckthorn bark and 5 g of juniper fruit.

¦ Mix 50 g of buckthorn bark, 20 g of dandelion root, 20 g of fennel fruit (or dill) and 20 g of peppermint leaves. Pour 0.5 liters of boiling water over 2 tbsp. l. mixture, leave for 1 hour and strain. Take 1 glass in the morning and evening. Every 3-4 weeks of use you need to take a break for 5-10 days.

¦ Anti-cellulite body mask: 1 tbsp. a spoonful of crushed white clay and 150 g of vinegar or henbane juice. Mix all this thoroughly, apply masks daily to areas affected by cellulite for 15–20 minutes. Every 3-4 weeks you need to take a break for 5-10 days.

There is no need to set unrealistic goals and remember that sudden weight fluctuations are not beneficial. Thus, if you have made a firm decision to lose weight dramatically, this obliges you to think about the fact that if you gain it again, your cellulite will bloom in full bloom. The maximum rate recommended by experts is 3–5 kg per month. This rhythm is safe. But if you want to lose weight faster, make a promise to yourself that you will monitor it every day for a while to prevent it from growing again. Contrary to advertising calls, we consider it our duty to warn about this. The choice is yours, and who wouldn’t understand a woman who decided to gather her will and transform herself! This is a worthy goal, but dooms it to long-term daily self-control after finishing the diet. Otherwise, all your heroic efforts will be in vain.

SURGICAL AND COSMETOLOGICAL METHODS

Although our book is not about this, we will still touch on this topic a little. There really are more questions than answers here. The most important of them is how much such a method will help or harm a particular person in a given situation. Only you decide, and a cosmetologist can only give you advice. Fat is removed using lipolysis, lipoaspiration and liposuction.

Lipolysis is a harsh procedure in which fat is liquefied using electric current. That is, fat becomes liquid, cells are actively freed from fat, and body weight decreases.

Ultrasound crushes fat more gently without affecting the cell, but is also not a gentle procedure.

The most severe method of eliminating fat along with cellulite is liposuction (lipoaspiration). Under anesthesia, hollow needles will be inserted into the subcutaneous fat layer. The adipose tissue is liquefied by the current and is immediately sucked out with a needle. Fat accumulations disappear. But, like all radical methods, liposuction is not entirely safe. After all, this is a surgical operation, and the postoperative period is painful. In addition, with any operation there remains a risk of complications.

Many people got rid of hated fat this way. Naturally, there are those who are satisfied and those who are dissatisfied. Despite its apparent simplicity, removal of adipose tissue is an operation that requires the skill of a surgeon, especially when it comes to body contours that the doctor models.

Remember, however, that this plastic surgery method will not cure your cellulite. You can remove 3–10 kg of adipose tissue, no more. But this method cannot make the skin smooth.

Thus, no single method will get rid of cellulite. Like any complex disease, cellulite can only be treated in a comprehensive manner. Therefore, we move on to the main means of struggle - physical exercise.