For many women, losing weight is the most important thing in life. After all, achieving such a goal not only ensures a good look and complete freedom of choice in clothing stores, but also provides confidence, lightness and good health. These are all important ingredients for happiness and life satisfaction that should not be neglected.
To lose weight, it is not at all necessary to exhaust your body with a strict diet. Instead, it is enough to remember a few important rules that are followed, which will allow all women to look good, regardless of age and circumstances.
Rule no. 1: Think about nutrition individually and in advance
Decide which food system you will follow - break (involves eating in small portions 5-6 times a day) or classic (3 meals a day in regular servings). Low-dose malnutrition promotes easier food adaptation. However, many people find it more comfortable and psychologically convenient to divide food into 3 meals.
In addition, the vast majority of fitness experts claim that total calories still play a key role in weight loss. Therefore, do not go on an unhealthy diet but always eat in moderation and properly! Thinking about a daily diet in advance helps to prevent unplanned breakdowns when using unhealthy foods.
Rule no. 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 too often overlook the need to drink. Meanwhile, weight depends directly on these factors. Drinking plenty of water helps to speed up the metabolic processes in the body and has a positive effect on our health, skin and hair.
It should be noted that with a tendency to edema, kidney and urinary tract diseases it is better to avoid drinking large amounts of fluid. In such cases, it is wise to consult your doctor to agree on the permissible amount of fluid you drink per day.
Rule # 3: Eat the right fatty foods for weight loss
Contrary to popular belief, low-fat foods are not bad for your health. The use of healthy polyunsaturated fats that can not be converted into fat deposits not only has a positive effect on the body, but it is an aid in weight loss. The most important thing is to find the right fat sources. Include in your diet:
- fatty fish (salmon, tuna, mackerel);
- seafood;
- flaxseed, corn, olive oil;
- seeds, walnuts;
- avocado.
The right fats will quench your hunger and weigh you down much faster. Use this trick by consuming listed foods daily. The most calorie-rich should be transferred to the first half of the day.
Rule no. 4: Conscious eating contributes to weight loss
Do not be disturbed when eating. Focus on each bite, chew your food carefully. The brain does not immediately signal the onset of satiety, which is why we often use more than is required. Proper nutrition - 80% success. Remember this and erase the term "dinner in the TV series" forever from your life.
Choose quality, fresh foods (they are a great filling) and eliminate junk food completely (empty calories). Violation of this rule more than 5 times a week slows down or completely stops the process of burning fat cells, even if you are doing sports at the same time.
Rule no. 5: More daily activity
Losing weight will accelerate if you exercise more. Ignore the elevator and go up the stairs. Go to work or go for a walk in the garden before bed. Move around the city by bike. Increased activity, even 20-30 minutes, will noticeably burn extra calories.
Practice running. A light morning jog on an empty stomach helps to remove fat from the most difficult areas and charge you with positive emotions throughout the day!
Rule # 6: Beware of liquid calories
Shop juices and sugary sodas are poor cod lures and are loaded with a lot of sugar! Alcohol is also no exception: firstly, it is very high in calories and promotes fat formation and secondly, it "flushes out" useful substances and minerals from the body. In addition, the consumption of alcoholic beverages is constantly hungry - and this of course does not contribute to weight loss.
Rule # 7: Eat more vegetables and fruits
A diet consisting of at least half of the vegetarian dishes is good for the body and promotes rapid fat burning. Vegetables contain many nutrients, vitamins and minerals.
Focus on finding non-starchy foods. Suits you:
- cucumbers;
- tomatoes;
- Cabbage;
- radish;
- Paprika;
- eggplant;
- asparagus;
- celery;
- garlic;
- green.
Do not forget the fruit! They also need to be carefully selected based on the blood glucose index. Aromatic apples and pears, sliced orange or oven-baked grapefruit with cinnamon are a healthy snack that brings only pleasure and not a drop of fat.
Rule # 8: Do not forget about fiber
Include fiber in your diet. It is found in many vegetables and promotes good digestion. Once in the stomach, the fibers swell and fill the entire space, providing a feeling of fullness for a long time, which is very important if your goal is to lose weight fast.
Stir dry fiber into kefir or yogurt if desired. This supplement is sold in any supermarket in the health food department and in pharmacies. Despite its benefits, fiber has a laxative effect, stimulating aeration. Therefore, it should be introduced daily in your diet. For people with worsening gastrointestinal disease, increased intestinal motility, low blood pressure, exceptional gluten intolerance, fiber use may be contraindicated. Therefore, it is recommended that dietary fiber be included in the diet in consultation with your doctor.
Rule # 9: Get enough sleep
Good metabolism is impossible without a proper 8 hours of sleep in a dark, quiet room. If rest is not enough, hormonal balance is disturbed and the need for food increases.
Rule # 10: Choose solid foods
Fast food triggers a maximum number of digestive reactions. When choosing between soup and crispy salad, it is best to keep the latter in mind: the food is better absorbed and you will be full longer.