How to lose weight before New Year's Eve?

Many people, aware of the difficulties that come with the reduction period, plan their entire strategy well in advance. This is a very good and effective idea, as rational weight reduction will bring results that will last not only on New Year's Eve, but also in the years to come.

1. Changes in nutrition
2. How to lose at least 5 kg by New Year's Eve?
3. What type of training burns fat best?
4. How to facilitate and accelerate fat burning?

With some time left before this big and eagerly awaited event, we can assess the extent to which we need to introduce a restrictive weight-loss diet and the extent to which slight changes in our current lifestyle will suffice.

Changes in nutrition

If the improvement in your figure is to be cosmetic, and we are talking about 1-2 kilograms, it is enough to make a few small changes to your daily habits. The first is to take care of the quality of your diet, i.e. introduce healthy and nutritious products into your menu, which will not only satisfy your hunger, but also provide all the vitamins, minerals and biologically active substances necessary to maintain your health. It does not matter much whether you eat 3 or 5 meals a day, but it is important to eat less than before and moderately less than our requirements.

An effective and healthy diet – which one?

Every diet should be tailored to the individual needs of the person who is going to follow it. However, this is not only about nutritional values, but also about the time needed to prepare meals, habits and culinary possibilities of the person planning dietary changes.

For people who are particularly health-conscious but often skip meals, especially breakfast, the optimal solution may be a diet called intermittent fasting, which involves periodic fasting.

The first meal is usually skipped, which naturally creates an energy deficit. Busy people who do not have time to prepare varied meals should introduce quick-to-prepare dishes into their diet, which can be cooked even 2 or 3 days in advance. It is also worth including smoothies or ready-made healthy meals in such a diet, which are currently very often offered by catering companies or shops.

When choosing a diet and changing our eating habits, we must take into account our capabilities and habits, because even the best diet will not work if we are unable to stick to it due to a lack of time to prepare fancy dishes or because it includes products that we do not like at all.

Secondly, protein

We focus on the principles of healthy eating and slightly increase the level of protein in the diet, the main sources of which are fish, meat, eggs, dairy products and legumes.

An interesting and tasty alternative to these products is protein supplement, which is easily digestible and has high biological value. It is ideal especially after training, as it significantly affects muscle tissue regeneration. It can also be a tasty addition to your diet, e.g. as a supplement to morning porridge or a fruit smoothie.

Secondly, fats

Another important element is fats. We care about the quality of our products and focus on healthy sources such as olive oil, rapeseed oil and avocado. Saturated fats should be limited.

Thirdly, carbohydrates

Carbohydrates included in the diet should have a low glycaemic load and be minimally processed, e.g. coarse groats, oatmeal, wholemeal bread, brown rice, but we do not shy away from potatoes, which are unjustly maligned. They are the perfect companion to a weight-loss diet, as they have a very high satiety index when served boiled, but without fatty sauces.

Do not be afraid of sweeteners and sugar substitutes

It is also worth using healthy sugar substitutes, such as erythritol. Although this product closely resembles sucrose in both taste and appearance, it is much healthier.

It does not provide calories and does not cause an increase in blood sugar levels, which is particularly important for people with diabetes or insulin resistance. In addition, it contributes to improved oral hygiene as it does not cause plaque formation and protects teeth from decay.

How to lose at least 5 kg by New Year's Eve?

If our goal is more ambitious and we want to lose at least 5 kg, it is worth ensuring that we choose the right diet and, in this case, calculate the appropriate number of calories, as changing our habits may not be enough of an incentive. A weight-loss diet must be based on an energy deficit, i.e. we eat less than our body needs. To burn 1 kg of body fat, we should eat about 7,000 kcal less (in a given period of time). Depending on your health, goal and body fat level, the energy deficit may vary, usually 300-500 kcal, but in the case of obese people, it can sometimes reach up to 1,000 kcal. You can easily check your requirements using the BMR calculator.

What type of training burns fat best?

Regardless of our goal, our diet should be supported by appropriate physical activity. The most desirable is full-body training, supported by aerobic exercises or intervals. If we do not have access to a fitness club, we can take care of our activity at home and during our free time.

Any form of exercise is recommended, whether it is aerobics or a 5-kilometre walk, as long as it brings us closer to our goal.

How to facilitate and accelerate fat burning?

To accelerate and enhance the effects of your weight loss plan, it is worth seeking help in the form of supplements. The market is rich in all kinds of offers, so everyone, regardless of age or activity level, will find something for themselves.

Start in moderation

The best-known preparation that can be safely used by everyone, even the elderly, is L-carnitine. It supports the transport of free fatty acids, thanks to which they are burned. In addition, it has a very beneficial effect on improving the lipid profile and supports the cardiovascular system. So it not only supports weight loss, but also has health benefits.

Blood sugar control – extremely effective berberine

Chromium and berberine are quite interesting supplements. These substances affect sugar metabolism. During weight loss, they help control appetite and regulate insulin levels.

Uncompromising effectiveness – ‘thermogenic’ fat burners

However, the most interesting group of products are thermogenics, or so-called fat burners. This is the name given to preparations that contain both herbal extracts and stimulants.

Their action is comprehensive, affecting:

• thermogenesis, i.e. they increase energy expenditure,
• suppress appetite
• affect lipolysis
• add energy

New Year's Eve is getting closer, so it is not worth putting off your plans to reduce body fat. Consistent work at the gym and a healthy diet every day will bring us closer to success.