For many women, losing weight is one of the top tasks in life. After all, achieving such a goal not only guarantees the unique appearance of the clothing store and complete freedom of choice, but also gives people a sense of confidence, lightness and health. These are important factors for happiness and life satisfaction that cannot be ignored.
In order to lose weight, there is no need to consume your body through a strict diet. On the contrary, it is enough to remember some important rules. Following these rules will make every woman look great, regardless of age and environment.
Rule #1: Consider nutrition separately in advance
Decide which food system you will stick to-fractional (meaning 5-6 small servings per day) or classic (3 meals per day, normal serving size). A small portion of the nutrients helps to absorb food more easily. However, many people find it more convenient and psychologically more comfortable to divide food into three meals.
In addition, most fitness experts believe that total calories still play a key role in weight loss. Therefore, do not eat unhealthy diets, but eat them in moderation! Thinking about your daily diet in advance will help prevent accidental breakdowns due to the use of unhealthy foods.
Rule #2: Drink plenty of water
Don't forget that water is the source of life. 70% of the human body is liquid and needs to be hydrated. But we often overlook the necessity of drinking. At the same time, weight loss directly depends on this factor. Drinking a lot of water helps to accelerate the metabolic process in the body and has a beneficial effect on our health, skin and hair condition.
It should be noted that people who are prone to edema, kidney and urinary system diseases, it is best not to drink a lot of fluids. In this case, it is necessary to seek the advice of your doctor to agree on the amount of liquid you are allowed to drink per day.
Rule 3: Eat the right fatty foods to lose weight
Contrary to popular belief, not all fat-fortified foods are harmful to your health. Using healthy polyunsaturated fats that cannot be converted into fat deposits is not only good for the body, but also helps to lose weight. The most important thing is to find the correct source of lipids. Include in your diet:
- Oily fish (salmon, tuna, mackerel);
- seafood;
- Linseed, corn, olive oil;
- Seeds, walnuts;
- Avocado.
The right fat can relieve hunger and make you lose weight faster. Use this technique by eating the listed foods every day. The highest calorie should be taken to the first half of the day.
Rule #4: Conscious eating promotes weight loss
Don't be distracted by anything while eating. Focus on each bite and chew the food thoroughly. The brain does not immediately signal the beginning of satiety, so we often use more than needed. Appropriate and moderate nutrition-80% success. Keep this in mind and always remove the concept of "dinner watching TV series" from your life.
Carefully choose high-quality fresh foods (they are good fillers) and completely eliminate junk foods (empty calories). Violating this rule more than 5 times a week will slow down or completely stop the process of burning fat cells, even if you are exercising at the same time.
Rule #5: More daily activities
If you exercise more, weight loss will accelerate by itself. Ignore the elevator and go up the stairs. Walk to work or take a walk in the park before going to bed. Tour the city by bicycle. Increased activity, even for 20-30 minutes, will burn extra calories inconspicuously.
Practice outdoor running. Jogging on an empty stomach in the morning will help remove fat from the most problematic areas and bring you positive emotions throughout the day!
Rule #6: Watch out for liquid calories
Store-bought fruit juices and sugary sodas do not quench thirst well and contain a lot of sugar! Alcohol is no exception: First, it is very high in calories, which promotes the formation of fat deposits, and second, it "washes" useful substances and minerals from the body. In addition, the consumption of alcoholic beverages will continue to be hungry-of course, this does not help weight loss.
Rule #7: Eat more vegetables and fruits
A diet consisting of at least half of the vegetables is good for the body and promotes rapid fat burning. Vegetables contain a variety of nutrients, vitamins and minerals.
Focus on finding non-starchy foods. suits you:
- cucumber;
- tomato;
- cabbage;
- radish;
- Bell Pepper;
- eggplant;
- asparagus;
- celery;
- garlic;
- vegetables.
Don't forget the fruit! They also need to choose carefully, taking into account the glycemic index. Fragrant apples and pears, sliced oranges or oven-baked grapefruit with cinnamon are all healthy snacks that only bring pleasure and not a drop of fat.
Rule 8: Don’t forget fiber
Add fiber to your diet. It is found in many vegetables and can promote good digestion. Once in the stomach, the fiber swells, filling up all the space and providing a sense of fullness for a long time. This is very important if your goal is to lose weight quickly.
If necessary, stir the dry fiber into the kefir or yogurt. This dietary supplement is sold in any large supermarkets and pharmacies in the health food sector. Despite its benefits, fiber has a laxative effect and stimulates gas formation. Therefore, it should be gradually introduced into your daily diet. For people with aggravated peptic ulcer disease, increased bowel movement, low blood pressure, and individual gluten intolerance, fiber may be disabled. Therefore, it is recommended to add dietary fiber to the diet after consulting a doctor.
Rule #9: Get enough sleep
If you don't sleep properly for 8 hours in a dark, quiet room, you can't have a good metabolism. If there is not enough rest, the hormonal balance will be disrupted and the demand for food will increase.
Rule #10: Choose solid foods
Solid food triggers the greatest number of digestive reactions. When choosing between soup and crispy salad, it is best to choose the latter: the food will be better absorbed and you will stay fuller longer.