You're not you when you're hungry: we tell you what conscious weight loss is without giving up your favorite food (and alcohol!)

Eating everything in a row and not getting fat is a desire as fabulous as flying yourself. But Icarus was able to get off the ground and soar. I just did it wrong — got carried away, overdid it — as a result, I lost my wings and died. It's the same with food — you can eat your favorite dishes, the main thing is to know how and when.

We talked to the founders of the GetLean conscious weight loss movement and extracted from them a few basic rules that everyone can apply on their own. It turned out that you can really eat everything that is so dear to our mood and stomach.

After this conversation, the editor sat down to write an article, ordered a hefty croissant in a cafe and does not feel remorse at all.

(2 photos and 7 illustrations in total)

There is such a problem

When you come to the gym, you are obsessed with the desire to get rid of "these sides" as soon as possible, so that "these folds" disappear and that the ass is like a nut (preferably tomorrow). Even before you change these leggings with an incomprehensible print, you already dream that in a couple of months you will reopen the refrigerator and pull out a piece of juicy meat with a thin inflated handle, eat it without a twinge of conscience and bite half of your favorite cake.

The same thing happens when a person begins to indiscriminately refuse food for the sake of all kinds of diets — for two days there is a crust of bread and an egg, for weeks to sit on proteins and selflessly turn all food into liquid. The weight really goes away, but as soon as the losing weight stops following the diet and more and more often allows himself that coveted piece of juicy fatty meat or cake (maybe not meat, maybe not cake — everyone has their own rock and roll) - the kilograms will return.

Julia literally put an experiment on me — gave me some tasks, told me quite clearly how the processes in my body work - why thirst arises, for example. And so, word for word, on her advice, I really lost 30 kg. Then gradually I began to do sports. And now I'm like this. And this is the situation when I will not be thrown back — there is nothing to throw away. I think differently now.

Kirill Gurbanov, co-founder of GetLean

What does "conscious weight loss" mean?

Yulia Kolesova, the founder of GetLean and the main theorist of the program, experimented on herself before teaching others.

The most understandable and short explanation is that all diets are based on the same principles of the functioning of the body, just no one tells you what these principles are. But as soon as you start to lead a habitual lifestyle, the weight returns. We suggest to dive a little deeper into this problem. Here are the principles themselves, and then build your own diet yourself. This does not allow you to get cubes, you just come into a basic form — an ordinary good-looking person. By the way, we don't even do sports much — we don't promote the desire for an ideal body.

The GetLean group is deeply immersed in the problem — in addition to theory, there are practical tasks that are made so that a person plunges into the brave new world of permissive proper nutrition with interest. But these rules are based on several "golden" ones.

First: remove the unconscious sugar. We get a lot of sugar from bread, which we take from the store, from our favorite yogurt, which seems quite dietary. You just need to stop buying products that contain sugar, that is, stop consuming it unconsciously. At the same time, do not touch your favorite cakes and croissants.

How to choose desserts? The best ones are those in which there is no combination of fat and sugar. To explain it simply: sugar opens the door to fat cells, and this fat is deposited there. For example, a cake. The cake is made of sugar and butter, and butter is fat. That is, jam is better than cake. And jelly is better than cake. Cakes in which the cream is not made on the basis of butter are already more dietary.

Second: in no case should you try to lose weight through fasting. This is a simple truth that is trumpeted from everywhere, but people still continue to torture themselves. When you are starving, the body turns on the "emergency" mode and believes that food needs to be urgently stocked. A million people count calories according to a plan that is 30-40% lower than their norm, and lose muscle mass. At the exit from such a diet, the structure of their body is much worse — the body eats its own muscles in order not to die.

Many misinterpret the concept of "starvation". It includes not only a complete refusal to eat, but also artificial abstinence. For example, the situation: there is a feast in the evening, a person is deliberately malnourished during the day — as if he leaves "free space". But this is a completely stupid way to control weight. The body will not receive its norm, and, most likely, in the evening you will break down at the feast.

Third: do not deprive the body of fuel. The body is a machine, only we do not drive on one fuel, but on five. And as soon as we exclude one thing, everything goes a little wrong with us. Carbohydrates were removed — and the body processed some of its own tissues to extract energy from them. It makes a person feel bad, but in the short term he does not notice it. You need to eat in a variety of ways.

Fourth: don't eat when you're not hungry. It's also a matter of psychology. Very often we eat "for company": we had breakfast later, arrived at work, but still went and ate with colleagues at 12 o'clock. If you understand that there is no physical feeling of hunger — do not force the body and cram food into it. Wait until you are really hungry, and then sit down at the table. Hence, the story is born that it is not worth finishing everything clean if it does not "climb" anymore.

Fifth: don't drink calories. People think that water is boring. They drink compotes, juices and lattes in frenzied quantities instead. The energy value of one glass of juice is equal to a snack, but, unlike a snack, after the juice you will quickly get hungry and risk overeating. Drink water.

Sixth: liquid food is not a panacea. Many people are sure that we would be a hundred times slimmer and healthier if we ate like astronauts — five times a day through tubes. There are studies that show how much chewing affects the absorption of food. Everything is important there: saliva contains enzymes that disinfect and help digest food even before ingestion. So, for example, carbohydrates begin to break down even in the mouth: chew bread and sweets longer. If it is bad to chew food, then large chunks that get into the stomach will not be able to be processed with gastric juice and will not be fully absorbed by the body. We are worse at assimilating food that we don't chew. Chewing movements start the process of preparing the entire system for digestive work, gastric juice is released. Imagine the frustration that comes to the body when you chew gum, and then no food arrives. In addition, people who choose liquid food are more nervous. Chewing kills cortisol, the stress hormone.

Seventh: get enough sleep. In general, everything is simple here — if you haven't had enough sleep, then the body really wants energy and automatically adjusts its eyes to carbohydrates and fast sugar. It is carbohydrates that boost mood and give instant energy. Marathon runners, for example, drink cola when they run, because it is momentary sugar that immediately gets into the blood.

Eighth: eat colorful food. The number of colors on the plate directly indicates the usefulness of the food. Every color in nature carries a set of nutrients. Try to eat food of at least three colors. It's beautiful, the receptors are happy, and there are more vitamins.

Alcohol: how to drink properly. Everyone already knows that alcohol is a carbohydrate. At the same time, it is very high in calories. You can drink three times a week. Girls — 1-2 glasses of wine, men - 2-3. And the same amount of ethanol can be consumed in terms of any other alcoholic substance. The main thing is not to forget that ethanol is a poison. And so that you don't feel very bad, you need to dilute alcohol with water — two glasses of water for one glass of booze. And then the concentration of alcohol in the blood will be two to three times less, and the body will not begin to hate you.

Alcohol needs to be properly consumed. It depresses the nervous system and stomach, and it doesn't matter if you eat vegetables or chicken. This food is not fully digested and will enter the intestines in a partially undigested form. Alcohol is a foreign substance, we do not know how to split anything from it and do not extract energy. Therefore, the body needs to get rid of it: all processes in the body are hammered into the usual course of things and tend to bring out "UFOs", which means that digestion slows down. Drink alcohol with drinking water: 1 glass for 1 glass, and preferably 2 glasses per glass. So you dilute the concentration by 2 or 4 times, and the consequences accordingly. Eat alcohol according to science: moderate and low-fat food, because food loads the liver and pancreas, and this aggravates a hangover: fresh salads, vegetables and berries are best.

Following only these eight rules and drinking alcohol correctly, you will already lose weight noticeably and begin a pleasant path to a comfortable weight and shapes that suit you. If you want to dive deeper into the problem and learn a few crown life hacks from GetLean, go to the website and sign up for a group. You will study for six weeks so that you can relax for the rest of your life.