How to lose weight for the New Year: menu and training program

How to lose weight for the holidays to fit into your favorite outfit?

Experts answer.

On the eve of the most magical holiday, many solemnly vow to start a new life. Get in shape in a matter of weeks, urgently get rid of extra pounds and meet the New Year in all its glory. The goal is clear, start acting! Well, we will tell you where to start so that you don’t give up halfway.

Table of Contents

Use the principle of a healthy plate

The traditional New Year’s “revolution” begins with promises to lose weight. But 80% of holiday plans fail because many people set unrealistic goals. Here it is important to realize that a beautiful and healthy body is not a short-term, but a long-term perspective. It is impossible to lose 10 kg in a month without harming your health. But it is quite possible to get rid of 2-3 kg in a few weeks before the chimes.

nutritionist trainer

Lipolysis or fat burning is a process of “fat breakdown” that takes longer than 2-3 weeks. If you need to fit into an outfit in a short period of time, I would recommend emphasizing a calorie deficit, meaning spending more than you consume. Also opt for whole foods, cereals, grains, vegetables, legumes and watch the amount of fat in your diet. Record everything you eat during the day – a calorie counter will help you with this. Another important thing to lose weight quickly is to drink plenty of water. The norm – about 35 ml per kilogram of weight, that is, at a weight of 60 kg you need to drink about 2.1 liters of water.

nutritionist

Use the principle of “healthy plate”, where half of the plate is fiber: vegetables, salads, and ¼ – protein: meat, fish, poultry. Give preference to more gentle methods of cooking (baking, stewing, boiling), and in the evening meal choose low-fat varieties of fish. The remaining quarter of the plate is carbohydrates: cereals, whole-grain pasta, potatoes, rye flour bread. 10% of this part can be desserts – you can live without them, but it’s more fun with them. Of course, in reasonable quantities.

Combine cardio and strength training

If you plan to lose weight without working out, you’re dooming yourself to failure. We understand that before the New Year, many people are faced with an emergency at work and only have enough strength to get home. But even in the most difficult situation you can find a way out: find a gym close to your home or office, replace the elevator with stairs (and use your backpack as a weight), wake up an hour earlier and do fitness. Motivate yourself: imagine how chic you’ll look in your new outfit and how many compliments you’ll get on your holiday night. As silly as it sounds, it works – at least for a while.

Olga: Emphasize a cycle of fat-burning interval and cardio workouts. But don’t forget that this format “burns” muscles. To keep in shape, you should not neglect strength training. For example, if you work out 3-4 times a week, devote three workouts to interval training and one to strength training. I would recommend working out four times a week. You don’t have to “jump with weights” every workout. You can do an hour of cardio on any machine with cycling at your own pace. If you keep a calorie deficit, you will definitely get results.

Exercise with a break of one or two days, so that the body has time to rest and recover. And take into account that different types of exercise have their own pulse zones and as a result spend a different number of calories.

trainer of the SMSTRETCHING fitness studio network

High-intensity interval training (such as HIIT) is suitable for the goal of “getting lean”. This type of training involves working at a high (maximum) heart rate and requires expending more energy in less time. Strength training can be done in a circuit format without, or with minimal rest between exercises and with a break of about 1-2 minutes between blocks of work to get your heart rate back up.

In general, losing weight for holidays or events is a road to nowhere. Yes, the desire to fit into a dream dress for the New Year is not a bad motivation to take care of yourself, start watching your diet and lifestyle in general, but such a goal gives a short-term effect. When you reach it, after the chimes strike there is every chance to return to what you started with, or even to be a few steps behind. Ideally, plan your lifestyle so that you can stay on track after the holidays. Start for yourself and your health.