For many women, losing weight is one of the highest priorities in life. However, achieving such a goal not only guarantees a stylish appearance and full freedom of choice in the clothing store, but also gives self -confidence, lightness and good health. These are all essential ingredients for happiness and life satisfaction that cannot be ignored.
To lose weight, there is absolutely no need to exhaust your body with a strict diet. On the other hand, enough to remember a few important rules, adherence to it will allow every woman to look great, regardless of age and circumstances.
Rule # 1: Think about nutrition individually and early
Decide which food system you will adhere to - fractional (meaning eating in small portions 5-6 times a day) or classic (3 meals a day in normal portions). Fractional feeding in small portions contributes to easier assimilation of food. However, many people feel more comfortable and psychologically more comfortable to divide food into 3 meals.
In addition, a large number of fitness experts argue that total calories still play an important role in weight loss. So don’t go on an unhealthy diet, but always eat moderately and properly! Thinking about your daily diet in advance will help prevent unplanned damage with unhealthy food consumption.
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 too often overlook the need to drink. Meanwhile, weight loss directly depends on this factor. Drinking lots of water helps speed up metabolic processes in the body and has a beneficial effect on our health, skin and hair condition.
It should be borne in mind that with the tendency of diseases of edema, kidneys and urinary system, it is better to refrain from drinking large amounts of fluids. In such cases, it makes sense to seek the advice of a doctor to agree on the amount of fluid you drink each day.
Rule # 3: eat the right fatty foods to lose weight
Contrary to popular belief, not all fat -rich foods are bad for your health. The consumption of healthy double unsaturated fats that cannot be converted into fat storage not only has a good effect on the body, but also helps to lose weight. The most important thing is to find the right source of lipids. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- seafood;
- flaxseed, corn, olive oil;
- seeds, walnuts;
- avocado.
Proper fats will eliminate hunger, making you gain weight faster. Use this trick by eating the foods listed daily. The highest calories should be carried over to the first half of the day.
Rule # 4: Eating consciously promotes weight loss
Do not be distracted by anything while eating. Concentrate on each bite, chewing food carefully. The brain does not immediately signal the onset of satiety, so we often use more than necessary. Proper moderate nutrition - 80%success. Remember this and eliminate the concept of "dinner to a TV series" from your life.
Choose fresh and quality foods carefully (they are very tasty) and eliminate snacks 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 do sports simultaneously.
Rule # 5: More Daily Activities
Losing weight will increase by itself if you move more. Ignore the elevator and go up the stairs. Take a walk to work or take a walk in the garden before bed. Move around the city by bike. Increasing activity, even 20-30 minutes, will burn extra calories indefinitely.
Practice running outside the house. A light jog in the morning on an empty stomach will help remove fat from the most problematic areas and burden you with positive emotions throughout the day!
Rule # 6: Beware of Liquid Calories
Store -bought juices and sugary sodas are bad thirst quenchers and loaded with lots of sugar! Alcohol is also no exception: first, it is very high in calories and encourages the formation of fat deposits, and secondly, it "removes" useful substances and minerals from the body. In addition, the consumption of alcoholic beverages is always hungry - and this certainly does not contribute to weight loss.
Rule # 7: Eat More Vegetables and Fruits
A diet consisting of at least half a serving of vegetables is good for the body and encourages rapid fat burning. Vegetables contain many nutrients, vitamins and minerals.
Focus on finding non -starchy foods. Suitable for you:
- cucumber;
- tomato;
- cabbage;
- radish;
- Lada bel;
- brinjal;
- asparagus;
- celery;
- garlic;
- green.
Don't forget the fruit! They should also be carefully selected, taking into account the glycemic index. Aromatic apples and pears, sliced oranges or baked grapefruit with cinnamon are healthy snacks that will only bring 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 fibers swell, fill all the space and provide a feeling of fullness for a long time, which is very important if your goal is to lose weight quickly.
Add dry fiber to kefir or yogurt if desired. These supplements are sold in hypermarkets in the health food department, as well as in pharmacies. Despite its nutrients, fiber has a laxative effect, stimulating the formation of gas. Therefore, it should be included in your daily diet gradually. For people suffering from peptic ulcer disease, increased intestinal motility, low blood pressure, individual gluten intolerance, the use of fiber may be contraindicated. Therefore, the inclusion of dietary fiber in the diet is recommended in consultation with a physician.
Rule # 9: Get enough sleep
A good metabolism is not possible without a proper 8 hours of sleep in a dark and quiet room. If rest is not enough, the hormonal balance is disturbed and the need for food increases.
Rule # 10: Choose solid foods
Solid foods trigger the maximum number of digestive reactions. When choosing between crispy soups and salads, you better choose the latter: food will be better absorbed, and you’ll be full longer.