Those in the know start losing weight for the summer right after the winter holidays are over.
Doctors believe that everyone has a chance to lose extra pounds before the warm weather sets in. The main thing is not to undermine your health.
Strength exercises that are aimed at muscle growth are more effective for weight loss in the long term: the muscles will consume more calories, meaning the metabolic rate will be higher, endocrinologist Maria Elesina told Gazeta.Ru .
The specialist recommends devoting 150 minutes a week to physical activity.
For a relatively quick fat burning effect, aerobic exercise is recommended: yoga, Nordic walking, elliptical walking, swimming, Pilates, callanetics. The main thing is regularity, at least 150 minutes of activity per week are needed, the doctor advises.
It is also recommended to keep track of calories and follow a low-carb diet.
For rapid weight loss, a low-carb diet is more effective than a low-fat diet, a high-fat diet, or the Mediterranean diet.
However, to achieve a lasting result, the doctor, citing research results, recommends a Mediterranean diet.
This diet is often called the "gold standard" of a healthy lifestyle. But the doctor recommends giving up intermittent fasting.
The effect of the diet has not been scientifically proven, and weight loss occurs due to a decrease in the daily calorie intake. At the same time, the risk of developing gallstone disease increases.
The optimal weight loss is considered to be 5-10% of the initial weight in 3-6 months. For example, if the initial weight is 100 kg, then in six months a person can lose 10 kg. Accordingly, in one month the amount of weight loss will be about 0.8-1.6 kg, the doctor reminds.
Previously, we talked about what you need to know about sesame oil.
