Plan B: How to quickly get in shape for the New Year’s Eve
Preparations for New Year’s Eve begin long before the event itself – choosing an outfit, thinking through makeup, hair styling and even the shade of nail polish. On this magical night, everyone wants to look perfect, because a new stage in life is beginning. How to get in good shape three weeks before the holiday without grueling diets and constant training? Advice is given by nutritionist of the healthy nutrition service Grow Food – Elena Sviridova.
Contents of the article:
in a short period of time, you can improve the appearance and general condition of the body without causing harm to health. To do this, you should adhere to simple but proven methods: a balanced diet and moderate physical activity. And in order not to lose spirit on the way to the goal, you need a powerful incentive – for example, the approaching New Year holidays.
First, it is important to establish a sleep schedule. The body recovers during the night, and with a lack of sleep, the skin becomes dull and energy levels drop. It is recommended to sleep at least 7-8 hours a day, go to bed and get up at the same time.
Second, pay attention to hydration. Water helps cleanse the body of toxins and improves complexion. Try to drink at least 1. 5-2 liters of clean water every day, excluding drinks high in sugar and caffeine.
It is also useful to add more fresh vegetables and fruits, rich in vitamins and antioxidants, to your diet. They will support the immune system and help maintain youthful skin. Minimize the consumption of sweets, baked goods and fatty foods – this will reduce the load on the digestive system and prevent swelling.
As for physical activity, it is not at all necessary to spend hours in the gym. It is enough to devote 20-30 minutes a day to simple exercises: stretching, walks in the fresh air or light yoga. This approach will maintain muscle tone and improve your mood.
Finally, it is important to pay attention to the psychological state. Try to reduce your stress levels through meditation, breathing practices, or simply spending quality time with loved ones. A positive attitude will help you feel more confident and look better.
By following these recommendations, you can not only create a festive look, but also lay the foundation for a healthy lifestyle for many months to come.
Basics of proper nutrition
Reviewing your diet is one of the most accessible and effective ways to achieve what you want. You can exhaust yourself with an hour-long run to burn about 600 calories, or you can simply skip the muffin, which contains about the same amount of energy. The main thing is to find the path that will be less difficult for you both physically and emotionally. After all, losing weight is primarily a mathematical process.
However, any diet comes with restrictions. If you torment yourself with prohibitions for a long time, it can cause a worsening mood and a decrease in productivity. It is much more important to focus on proper nutrition – balanced and nutritious, and not on strict dietary regimens.
Three weeks before the holiday, it is worth creating a thoughtful diet that will not allow you to overeat , nor sit in constant hunger. For such a short-term period, it is recommended to reduce caloric intake by approximately 15-20%. But don’t forget about the variety of dishes. A constant feeling of hunger will not bring anything good to the body; it will negatively affect the emotional background.
Before you cut calories, it’s helpful to know exactly how much energy your body needs to maintain your current weight. To do this, you can calculate the basal metabolic rate (BMR) – the number of calories spent on maintaining vital functions at rest. The fastest way is to use a convenient online calculator by entering your height, weight and level of physical activity.
Understanding your daily intake will allow you to intelligently approach calorie reduction. Don’t be afraid to adjust your diet if you feel hungry often. Excessive dietary cuts can cause unpleasant symptoms such as headaches and loss of energy. Please note that as weight loss calorie needs will also decrease.
It is recommended to replace foods high in fat and sugar – such as cakes, chips and processed meats – with healthy alternatives: green vegetables, whole grain bread and lean proteins.
By reducing your daily diet by just 100 calories, you can lose more than 5 kilograms over the course of a year, and with a deficit of 250 calories, the weight loss will be up to 14 kilograms!
Key nutrition tips ahead of the New Year:
- Reduce consumption of sweets, flour, fatty and alcoholic drinks;
- Drink at least 1. 5 liters of water per day;
- Include at least 400 grams of vegetables and fruits in your diet every day;
- Look for healthier substitutes: use honey instead of sugar, choose chicken or turkey instead of fatty meat;
- Don’t Skip Snacks – They’ll Help control appetite between main meals.
Recommendations for sports activities
To enhance the results of proper nutrition, invest in regular physical activity.
This may seem surprising, but if your goal is to get rid of a couple of extra pounds in a week or two, it is better not to increase the load, but rather to reduce it, especially when it comes to intense interval training (HIIT).
Of course, HIIT is considered one of the most effective methods for losing weight quickly: a study published in the One International Journal of Obesity found that women who did 20-minute HIIT sessions lost about 4 kilograms in 15 weeks, while those who did 40 minutes of moderate-impact aerobics instead losing weight gained about 1. 5 kilograms.
However, many people, trying to lose weight, get too carried away with high-intensity training. Excessive HIIT training can cause muscle pain, fatigue, trouble falling asleep, and decreased motivation—all of which can make it difficult to reach your holiday goals. In addition, HIIT increases the level of cortisol, a stress hormone, which, at long-term high levels, contributes to impaired sugar metabolism and provokes the body to store fat.
Sports are not always grueling exercises in the gym. You can replace them with walks in the fresh air, stretching, yoga or dancing. You can do simple exercises at home: squats , lunges, jumping and stretching. The main thing is to devote at least half an hour of physical activity every day.
To consolidate the results of proper nutrition and training pay attention to self-care. Massages, facial and hair treatments, manicures and pedicures will help you look even more well-groomed and bring you closer to your desired image for the New Year.
