For many women, losing weight is one of the highest priorities in life. Ultimately, achieving such a goal not only guarantees a sleek look and complete freedom of choice in clothing stores, but also gives confidence, lightness and good health. All of these are 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 strict diets. Instead, it's enough to remember some important rules, the observance of which will allow every woman to look great, regardless of age and circumstances.
Rule # 1: Consider diet individually and in advance
Decide which food system to follow - fractional (involves eating in small portions 5-6 times a day) or classic (3 meals a day in regular portions). The fractional diet in small portions contributes to the easier assimilation of food. However, many people find it more convenient and psychologically more comfortable to divide food into 3 meals.
In addition, the vast majority of fitness experts argue that total calories still play a key role in weight loss. Therefore, do not follow an unhealthy diet, but always eat in moderation and correctly! Thinking about your daily diet in advance will help you avoid unplanned harm by using unhealthy foods.
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 ignore the need to drink. Meanwhile, weight loss depends directly on this factor. Drinking plenty of water helps speed up metabolic processes in the body and has a beneficial effect on the health, skin and condition of our hair.
It should be noted that with the tendency to edema, kidney and urinary tract, it is better to avoid drinking large amounts of fluid. In such cases, it makes sense to seek advice from your doctor to agree on the amount of fluid you are allowed to drink per day.
Rule # 3: Eat the right fatty foods for weight loss
Contrary to popular belief, not all high-fat foods are bad for your health. The use of liquid polyunsaturated fats that can not be converted into fat deposits not only has a beneficial effect on the body, but also helps in weight loss. The most important thing is to find the right sources of lipids. Include in your diet:
- fatty fish (salmon, tuna, mackerel)
- seafood;
- flaxseed, corn, olive oil
- seeds, nuts?
- avocado.
The right fats will reduce hunger, making you lose weight much faster. Use this trick by consuming the mentioned foods daily. The most calories should be transferred in the first half of the day.
Rule # 4: Conscious eating promotes weight loss
Do not be distracted by something while eating. Concentrate on each bite, chewing the food well. The brain does not immediately give a signal to start satiety, so we often use more than is required. Proper moderate nutrition - 80% success. Remember this and delete forever the meaning of "dinner on TV" from your life.
Choose carefully quality, fresh foods (they are wonderfully full) 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 engaged in sports at the same time.
Rule # 5: More daily activity
Weight loss will be accelerated on its own if you move more. Ignore the elevator and head for the stairs. Walk to work or take a walk in the park before bed. Get around the city by bike. Increasing the activity, even 20-30 minutes, will burn unlimited extra calories.
Practice outdoor running. A light jog in the morning on an empty stomach will help remove fat from the most problematic areas and will charge you with positive emotions for the whole day!
Rule # 6: Beware of liquid calories
The juices bought in the store and the baking soda are ugly thirst quenchers and are full of a lot of sugar! Alcohol is no exception: first, it has a very high calorie content and promotes the formation of fat deposits, and second, it "flushes" 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 a plate of 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;
- Pepper?
- eggplant;
- asparagus;
- celery;
- garlic;
- greens.
Do not forget the fruit! They should also be carefully selected taking into account the glycemic index. Aromatic apples and pears, sliced orange or baked grapefruit with 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, the fiber swells, filling the entire space and providing a feeling of fullness for a long time, which is very important if your goal is to lose weight fast.
Mix the dry fibers in the kefir or yogurt if desired. This nutritional supplement is sold in any major supermarket in the health food department as well as in pharmacies. Despite its benefits, the fibers have a laxative effect, stimulating the formation of gases. Therefore, it should be gradually introduced into your daily diet. For people with worsening peptic ulcer disease, increased intestinal motility, low blood pressure, individual gluten intolerance, the use of fiber may be contraindicated. Therefore, it is recommended to include dietary fiber in the diet in consultation with your doctor.
Rule # 9: Get enough sleep
A good metabolism is impossible without proper 8 hours of sleep 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 activates the maximum number of digestive reactions. When choosing between a soup and a crunchy salad, it is best to opt for the latter: the food will be better absorbed and you will stay fuller longer.