For many women, losing weight is one of the highest priorities in life. After all, achieving such a goal not only guarantees an elegant appearance and complete freedom of choice in clothing stores, but also gives self-confidence, lightness and health. These are all important ingredients for happiness and life satisfaction that should not be neglected.
To lose weight, it is not necessary to exhaust your body with strict diets. Instead, it is enough to remember a few important rules, following which will allow all women to look beautiful, regardless of age and circumstances.
Rule # 1: Think about nutrition individually and in advance
Decide which food system to follow - fractional (means eating small portions 5-6 times a day) or classic (3 meals a day in normal portions). Fractional feeding in small portions helps to absorb food more easily. However, for many it is more convenient and psychologically more comfortable to divide food into 3 foods.
In addition, the vast majority of fitness experts argue that total calories still play an important role in weight loss. Therefore, do not follow an unhealthy diet, but always eat in moderation and properly! Thinking ahead in your daily diet will help you to eat unhealthy foods during unplanned breakdown.
Rule # 2: Drink more water
Do not forget that water is the source of life. The human body is 70% liquid and needs to be hydrated. But we often overlook the need to drink. Meanwhile, weight loss directly depends on this factor. Drinking plenty of water helps to speed up metabolic processes in the body and has a beneficial effect on our health, skin and hair condition.
It should be noted that prone to edema, kidney and urinary tract diseases, it is better to refrain from drinking large amounts of fluid. In such cases it makes sense to consult your doctor for advice on the allowable amount of fluid.
Rule # 3: Eat the right fatty foods to lose weight
Contrary to popular belief, all fat-rich foods are not harmful to your health. Consumption of healthy polyunsaturated fats, which can not be converted into fat deposits, not only has a beneficial effect on the body, but also the subject of weight loss. The most important thing is to find the right lipid sources. Include your diet:
- Oily fish (salmon, tuna, mackerel);
- sea Products;
- Flax, corn, olive oil;
- Seeds, nuts;
- Avocado.
Proper fats will inhibit hunger, making you lose weight much faster. Use this trick by taking the listed foods daily. The most high-calorie ones should be shifted in the first half of the day.
Rule # 4: Conscious eating promotes weight loss
Do not leave anything out while eating. Concentrate on each bite and chew the food well. The brain does not immediately signal the onset of saturation, so we often use more than we need. Proper moderate nutrition - 80% success. Remember this and erase the concept of "dinner before the TV series" from your life forever.
Carefully select quality, fresh foods (they are full) and completely exclude junk food (empty calories). Violation of this rule 5 times a week slows down or completely stops the process of burning fat cells, even while doing sports.
Rule # 5: More daily activity
Weight loss will be accelerated by itself if you move more. Ignore the elevator and climb the stairs. Walk to work or take a walk in the park before bed. Ride the city by bike. Increasing activity, even for 20-30 minutes, will inadvertently burn extra calories.
Practice outdoor jogging. A light jog in the morning on an empty stomach will help remove fat from the most problematic areas and load up on positive emotions throughout the day!
Rule # 6: Beware of liquid calories
Store-bought juices and baking soda are bad thirsty and full of a lot of sugar! Alcohol is no exception: firstly, it is very high in calories and promotes the formation of fat deposits, and secondly, it "expels" useful substances and minerals from the body. Will.
Rule # 7: Eat more vegetables and fruits
A diet that contains at least half of all vegetable dishes is good for the body and promotes rapid fat burning. Vegetables contain lots of nutrients, vitamins and minerals.
Focus on finding non-starchy foods. Suitable for you:
- Cucumber;
- Tomatoes;
- Cabbage;
- Bolok;
- Pepper;
- eggplant;
- asparagus;
- Celery;
- garlic;
- Greens.
Do not forget the fruit! They also need to be carefully selected, taking into account the glycemic index. Aromatic apples and pears, sliced oranges or grapefruit baked in the oven with cinnamon are a healthy snack that will only bring you pleasure and not a drop of fat.
Rule # 8: Don’t forget the fiber
Include fiber in your diet. It is found in many vegetables and promotes good digestion. Once in the stomach, the fiber explodes, filling the entire area and providing a feeling of fullness for a long time, which is very important if your goal is to lose weight fast.
Mix dry fiber in kefir or yogurt if desired. This food supplement is sold in any large supermarket health food department as well as pharmacies. Despite its benefits, fiber has a laxative effect, stimulating the production of gases. Therefore, it should be included in your daily diet on a daily basis. For people with acute peptic ulcer disease, increased bowel movement, low blood pressure, individual gluten intolerance, the use of fiber may be contraindicated. Therefore, the inclusion of fiber in the diet is recommended in consultation with your doctor.
Rule # 9: Get enough sleep
A good metabolism is impossible in a dark, quiet room without proper 8 hours of sleep. If the rest is not enough, the hormonal balance is disturbed and the need for food increases.
Rule # 10: Choose solid foods
Solid foods cause the maximum number of digestive reactions. When choosing a soup and crunchy salad, it is best to give preference to the latter: the food is better absorbed and you stay full longer.