For many women, losing weight is one of the top priorities of life. After all, achieving such a goal guarantees not only a chic appearance in clothing stores and complete freedom of choice, but also confidence, lightness andGives good health too. These are all important elements for happiness and life satisfaction which should not be neglected.
It is not at all necessary to exhaust your body with strict diets in order to lose weight. Instead, it is enough to remember a few important rules, the observance of which will allow every woman, regardless of age and circumstances, to look great.
Rule #1: Think about nutrition personally and in advance
Decide which feeding system you will follow - fractional (eating in small portions 5-6 times a day) or classic (3 meals a day in normal portions). Fractional nutrition in small portions contributes to the easy assimilation of foodHowever, many people find it more convenient and psychologically more comfortable to split the meal into 3 meals.
In addition, most fitness experts argue that total calories still play an important role in losing weight. Therefore, do not go on unhealthy diets, but always eat balanced and right! Thinking about your daily diet in advance will help prevent unplanned breaks from the use of unhealthy foods.
Rule #2: Drink More Water
Do not forget that water is the source of life. The human body is 70% fluid and it needs to be hydrated. But we also often overlook the need to drink alcohol. Meanwhile, weight loss directly depends on this factorDrinking plenty of water helps to speed up the metabolic processes in the body and has a beneficial effect on our health, the condition of the skin and hair.
It should be noted that with a tendency to edema, diseases of the kidneys and urinary system, it is better to refrain from drinking large amounts of liquid. In such cases, ask your doctor to agree on the permissible amount of fluid you drink per day. It makes sense to seek advice from.
Rule #3: Eat the Right Fatty Foods for Weight Loss
Contrary to popular belief, not all fatty foods are harmful to your health. Consuming healthy polyunsaturated fats that cannot be converted into fat deposits not only has beneficial effects on the body, but also aids in weight loss. The most important thing is to find the right lipid sources. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- seafood;
- linseed, corn, olive oil;
- seeds, walnuts;
- Avocado.
The right fats will reduce hunger, making you lose weight much faster. Use this trick by consuming the listed foods daily. The ones with the most calories should be taken in the first half of the day.
Rule #4: Conscious Eating Promotes Weight Loss
Do not be distracted by anything while eating. Chewing the food thoroughly, pay attention to each bite. The brain does not immediately signal about the onset of satiety, so we often use more than necessary. Nutrition - 80% success. Remember this and remove the concept of "Dinner to the TV Series" from your life forever.
Choose quality, fresh foods carefully (they are very good) and eliminate junk food completely (empty calories). Violation of this rule more than 5 times a week will slow down or completely stop the process of burning fat cells. even if you're playing together.
Rule #5: More Daily Activity
Weight loss will automatically accelerate if you move a lot. Ignore the elevator and climb the stairs. Take a walk to work or a walk in the park before bed. Walk around the city by bike. Increasing activity, even 20-30 minutes, Will burn extra calories inexplicably.
Practice outdoor running. Light jogging in the morning on an empty stomach will help remove fat from the most problematic areas and fill you up with positive emotions for the whole day!
Rule #6: Beware of Liquid Calories
Store-bought juices and sugary sodas are less thirst-quenching and contain a lot of sugar! Alcohol is also no exception: firstly, it is very high in calories and promotes the formation of fatty deposits, and secondly, it "flushes" useful substances and minerals from the body. In addition, alcoholic beveragesConsumption is constantly hungry - and this certainly does not contribute to weight loss.
Rule #7: Eat More Vegetables and Fruits
A diet consisting of at least half vegetables is good for the body and promotes rapid fat burning. Vegetables contain many nutrients, vitamins and minerals.
Focus on finding non-starchy foods. Suitable for you:
- cucumbers;
- tomatoes;
- Cabbage;
- radish;
- capsicum;
- eggplant;
- asparagus;
- parsley;
- garlic;
- Greens.
Don't forget the fruit! They should also be selected carefully, taking into account the glycemic index. Oven-baked grapes with fragrant apples and pears, sliced orange or cinnamon is a healthy snack that will bring only pleasure and not a drop of fat.
Rule #8: Don't Forget Fiber
Include fiber in your diet. It is found in many vegetables and promotes good digestion. Once in the stomach, fiber swells, fills up space and provides a feeling of fullness for a longer period of time, which is very important. Important if your goal is to lose weight quickly.
Add dried fiber to kefir or yogurt if desired. This dietary supplement is sold in health food departments as well as pharmacies in any major supermarket. Despite its benefits, fiber has a laxative effect, stimulating gas formation. Therefore it should be included in your daily diet gradually. For people with acute peptic ulcer disease, increased intestinal motility, low blood pressure, individual gluten intolerance, the use of fiber may be contraindicated. Therefore, diet in consultation with a doctorIt is recommended to include fiber in
Rule #9: Get Enough Sleep
A good metabolism is impossible without proper sleep of 8 hours in a dark, quiet room. If rest is not enough, the hormonal balance is disturbed and the need for food increases.
Rule #10: Choose Solid Foods
Solid food triggers the maximum number of digestive reactions. When choosing between soups and crunchy salads, it's best to give preference to the latter: Food will be better absorbed, and you'll be fuller for longer.