When you look at models and celebrities, you may wonder what kind of diet or training program they follow to have a lean and toned body. Many are assisted by fitness instructors and dieticians, not to mention that they have a virtually unlimited budget to lose weight or keep fit. Such a lifestyle isn't realistic for anyone, but you can copy some tips and tricks to help you lose weight.
Steps
Part 1 of 4: Power
Step 1. Fill up on vegetables
They are low-calorie, rich in fiber, vitamins, minerals and antioxidants. In addition to being ideal for a healthy, balanced diet, nutrient-rich foods satiate you and help you lose weight.
- Generally, adults should consume 2 or 3 servings of vegetables per day to meet their daily requirement.
- Try to eat them for lunch and dinner as a side dish or main dish. One serving of vegetables is equivalent to a plate of salad or spinach.
- Eating low-calorie foods can help you cut back. Also, if half of a dish is made up of vegetables, half of the dish will automatically be low-calorie.
Step 2. Prefer lean proteins
Many weight loss diets that are in vogue encourage you to consume more lean protein. In fact, some studies show that they help lose weight and keep appetite under control.
- The daily protein requirement varies according to sex, age and the type of physical activity performed. Either way, consuming 1-2 servings of lean protein with each meal will help you get adequate amounts.
- One serving of protein equals approximately 85-100 grams. The size is roughly similar to a deck of cards or the palm of a hand.
- Choose a variety of lean protein foods, such as legumes, chicken, eggs, lean beef, skim milk, fish, pork, or tofu.
Step 3. Limit carbohydrates
Many celebrity and model diets are aimed at limiting carbohydrates. In fact, several studies show that decreasing consumption accelerates weight loss.
- Low-carbohydrate diets aim to reduce the consumption of foods that are rich in carbohydrates, such as fruit, cereals, legumes, starchy vegetables, milk and derivatives.
- To get good results, limit your carbohydrates from the cereal group in particular. Most of the nutrients contained in these foods are also found in protein foods, fruits and vegetables.
Step 4. Avoid alcohol
If you're trying to lose weight, it's best to limit all unnecessary calories. The diets of models and celebrities exclude alcohol.
- Alcohol is high in calories and offers no nutrients. Avoiding these extra calories can promote weight loss.
- If you drink alcohol, limit your consumption. Women should not drink more than 1 drink per day, while men should drink 2.
Step 5. Drink plenty of water, essential for any self-respecting healthy diet
Adequate hydration is also very important for weight loss.
- 8-13 glasses per day are recommended. Everyone needs slightly different amounts depending on their age and the type of physical activity they do.
- Hydrating optimally can help keep your appetite in check. Many times hunger is mistaken for thirst, as the signals are similar.
Part 2 of 4: Sports
Step 1. Walk more
Some models and celebrities burn more calories just this way. Each step you take can help you dispose of more.
- Counting your steps can help you understand how much you are moving throughout the day. The more you move, the more calories you will burn.
- Some experts recommend taking 10,000 steps a day. It is not a rule or an imposition, but if you achieve this, then you have an active lifestyle.
- All the additional activities you do help you stay healthy and lose weight.
- You can buy a pedometer or download an application to understand what your current situation is. Increase your steps over time. To get started, just add 1,000 steps per day.
Step 2. Train with a friend
Many models and celebrities train together. When you play sports with someone, you feel more motivated to be consistent.
- Some studies also show that working out with a friend can help you get into the habit of exercising consistently.
- Invite a friend, cousin, or colleague to train with you. Agree to do a few weekly training sessions together.
- You may also like some classes in the gym. Group lessons allow you to make friends and have fun in company.
Step 3. Work out in the morning
Celebrity coaches recommend exercising in the morning rather than in the afternoon or evening.
- There is no definitive evidence, but it seems that working out in the morning burns more fat.
- If you plan to go to the gym or do some physical activity in the morning, allow for 150 total minutes per week. This recommendation applies to adults who have a healthy and average build.
- Try to do different cardiovascular exercises, such as jogging / running, elliptical, swimming, dancing, or aerobics classes.
Step 4. Train with weights
Models and celebrities always have toned and sculpted muscles. Training with weights regularly can help you achieve a similar physique.
- Try to do weights 2-3 days a week. Train the major muscle groups (arms, legs, abdominal and back corset) for 20-30 minutes.
- Always allow for a rest day between workouts to help heal and repair your muscles.
- Include several exercises: weightlifting (with dumbbells or stationary gear), yoga, Pilates, and bodyweight exercises (such as lunges, pushups, or crunches).
Part 3 of 4: Keeping Your Weight Under Control
Step 1. Proceed gradually
Models lose weight and maintain a healthy weight in a slow and steady way. Rapid weight loss is not sustainable in the long term, so you risk gaining weight more easily.
- Generally, try to lose 500 grams or 1 pound per week. This rhythm is considered safe, healthy and easier to maintain in the long run.
- Slow and stable weight loss is usually possible by making small changes to your lifestyle and diet. If you make drastic changes or follow a crash diet, you will hardly be able to sustain this lifestyle.
Step 2. Keep stress under control
Models and celebrities do it to protect their emotional health, but also to facilitate weight loss. Fighting tension can promote weight loss and help keep hunger in check.
- In particularly stressful times, it is more difficult to keep cravings in check, so hunger increases and losing weight is complicated. It is normal for the body to react in this way to stress.
- Keep stress under control. To help yourself, try writing a journal, listening to music, going for walks, or talking to a friend.
- You can also try yoga or meditation to calm and clear yourself up.
- If home methods aren't effective or you think you need other remedies, see a psychologist or cognitive-behavioral therapy expert. He can guide you and advise you on how to manage stress.
Step 3. Indulge in your favorite foods
Models treat themselves to some goodies even when trying to lose weight. Permanently eliminating less healthy foods is unrealistic and over time can only increase the desire for them.
- The secret to losing weight lies in balance. You can't overdo it with your favorite foods, otherwise you risk slowing down your weight loss or even gaining weight.
- Make weekly or monthly appointments to indulge in some greedy foods. Planning them can help you make up for the extra calories. You could go to the gym more often, do longer workouts, or stay light on days when you "cheat".
Part 4 of 4: Staying Healthy
Step 1. Consult your doctor about the goals you want to achieve
Losing weight and maintaining your ideal weight once you reach it can be difficult. Based on your weight and current health, too strict a diet and exercise could be a potential health risk. Consult a doctor before starting any diet.
- Your doctor can help you set healthy weight loss goals and suggest healthy weight loss strategies.
- Your doctor may also be able to recommend a certified dietitian or fitness professional who can help you achieve realistic goals.
Step 2. Set realistic goals for yourself
Everyone has a different body. Losing weight can be more difficult (and potentially harmful) for some people than others. Before trying to achieve a modeling physique, think seriously about what kinds of weight loss goals you can reasonably achieve. Aim for goals that are S. M. A. R. T.
- S. - "Specific". Plan exactly how much exercise you will go to do each week or how many calories you will go to consume daily;
- M. - "Measurable". Maintaining measurable goals will help you keep track of how much and how you achieve them. For example, while you can't quantify a goal like "eat healthier", you can definitely measure one like "eat 1,200 calories a day";
- TO - "Feasible". Determine if you have the time, resources, and physical ability to achieve your goals. Are you able to exercise daily despite your working hours? Are you following a diet suited to your daily needs?
- R. - "Realistic". The weight you can safely lose in a given period of time is limited. Consult your doctor or dietician about what kind of weight loss you can realistically hope to achieve;
- T. - "Traceable". You should be able to gauge your progress in some way, whether it's by weighing yourself weekly or keeping a journal of your daily physical activity and calorie intake.
Step 3. Know the risks associated with a model's lifestyle
Keep in mind that models often resort to extreme and dangerous measures to lose or maintain their weight. The risk of developing physical and psychological problems is high for them, as a result of the unhealthy and unrealistic demand they are subjected to by the fashion industry. Know the potential risks to your physical and mental health before attempting to achieve a modeling physique.
- Models who make parades are especially prone to developing eating disorders such as anorexia;
- In some countries, new laws have been enacted to prevent fashion agencies from hiring models if their weight is below what is considered healthy for their build.
Advice
- Before starting a weight loss program, always talk to your doctor. He will be able to tell you if it is safe and suitable for your needs.
- The media may advertise model or celebrity diets that are not safe or recommendable for most people. Just because a model has lost weight on a certain diet does not mean that this diet is safe or effective for you too.
- Many photos are retouched, so try to have realistic expectations. You must aspire to have a healthy weight and body, not just to be thin.
- Just because you're not a model doesn't mean you're not beautiful.
