Nutritionist Aleksey KOVALKOV: “How to lose 50 kilograms and keep the result”

Those whose weight exceeds a couple of tens of kilograms are unlikely to agree that their burden is not heavy. True, the fight against excess weight is no less difficult (and sometimes losing). A pleasant exception is the complex technique. It includes not only certain rules for eating food, but also special physical exercises, which allows you to lose up to 50 kg in six months and maintain your optimal weight, says its author, nutritionist Alexei KOVALKOV.

He proves by his own example how to lose 50 kg of weight, and shares his findings.

"Overweightmust be fought with joint efforts"

— Alexey Vladimirovich, what obstacles most often arise in the way of those who want to lose weight?

— One of the most difficult — lack of motivation, when a person does not understand why he does it and, accordingly, is not in the mood to finish what he started. It is also very important that loved ones support a person in his endeavors. For example, in your family everyone is overweight, but you decide to lose weight. However, everyone believes that this is not necessary, and it will be difficult for you to resist relatives. So we need to fight overweight together.
— As a rule, women dream of losing weight. Where should they start?
— Start  follows in the first "clean" day after the monthly cycle, in the phase of hormones estrogens. You can stay at this stage for no more than two weeks. Then you should move on to the next step.

Drink still water with lime throughout the day (1 lime per 2 liters of water). Put a glass with a bright label to remind you to drink water on your desktop. As soon as they looked at him

—  drink a third of the glass. However, this rule works until 6 p.m. Include in your daily diet 1 tsp. balsamic or wine bite (it's good to add to a salad), 1/2 tsp. turmeric. Eat bran without sugar. Start with a handful a day and work up to 100g a day in a week. May they always be with you
—

at work, at home, on the road. And don't forget to drink some liquid.

Take a multivitamin complex with microelements for the duration of your weight loss.

— What if you really want to eat?

—

You can eat one or two small, dice-sized pieces. Take in mouth, hold for a long time, chew slowly and swallow. It can be cheese, fish or cutlet

— whatever you want. Except, of course, prohibited foods, which include bread and flour products, potatoes, white polished rice, sugar. Sharp theory

Move! Fats burn with a properly organized load.

The total amount of fat in foods eaten per day should not exceed 30 g.
The amount of salt should not exceed 1 tsp. per day.
Discard fast carbohydrates (bread, pasta, potatoes, white rice) and sugary foods (juices, honey).
• Accused of cravings for sweet… hormone

— How to deal with the inexorable desire to eat something before bed?

—

In the evening, it is no coincidence that many people are drawn to eat something sweet

— it brings not only pleasure, but also cheers up. This is explained by the fact that the level of the hormone serotonin increases in the blood, which gives a feeling of bliss. But after 15 minutes, the production of this hormone decreases, and the mood deteriorates sharply, especially in people prone to depression. And so — until the body gets  another dose of "sweet drug". As a result, carbohydrate addiction develops, which is akin to alcohol or drugs. But if you refuse carbohydrate-containing foods in the evening, and even go to bed on time, then you can lose a couple of grams of fat overnight.

— How then to eat in the evening?

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 Ideally, instead of liters of green tea, it is good to prepare a salad of fresh vegetables. The body will receive the necessary vitamins and minerals for it, and you will not remain hungry. And the right habits will help to cope with evening gluttony.

A low-calorie snack in the form of fresh vegetables will help quell your hunger.

Eat only at the table. Don't get distracted!

• Don't watch cooking programs, don't read relevant books
  —
avoid gastronomic temptations and plan your evening in advance.
• Brush your teeth after each meal as a symbol that your mouth is closed for food for the rest of the evening.
Go to bed early.
• Slow walking helps to burn
fat

better than running

— Those who want to lose weight usually go to the gym…

—

…and  overburden themselves. In vain! So the fats do not burn: the muscles do not relax, and fat oxidation does not occur in them. In addition, such loads only increase appetite, provoking the appearance of… overweight.

Walking slowly, without exhausting loads, is much more effective. Walking for half an hour every day will help you lose a few pounds and help stabilize your heart rate (inhale —

through your nose, exhale

— through your mouth). Is this not a worthy result?