For many women, losing weight is one of the most important priorities in life. After all, achieving such a goal not only ensures a chic appearance and complete freedom of choice in clothing stores, but also gives self-confidence, lightness and good health. These are all important ingredients for happiness and life satisfaction that should not be overlooked.
To lose weight, it is not at all necessary to exhaust your body with strict diets. Instead, it is enough to remember a few important rules, adhering to which will make every woman look great, regardless of her age and circumstances.
Rule # 1: Think about nutrition individually and upstream
Decide which food system you will adhere to - fractional (involves eating in small portions 5-6 times a day) or classic (3 meals a day in normal portions). Nutrition broken down into small portions contributes to easier assimilation of food. However, many people find it more convenient and psychologically more comfortable to divide food into 3 meals.
What's more, the vast majority of fitness experts claim 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 ahead about your daily diet will help prevent unplanned outages associated with using unhealthy foods.
Rule # 2: Drink more water
Remember that water is the source of life. The human body is 70% liquid and needs to be hydrated. But too often we ignore the urge to drink. Meanwhile, weight loss directly depends on this factor. Drinking plenty of water helps speed up metabolic processes in the body and has a beneficial effect on our health, the condition of our skin and hair.
It should be noted that with a tendency to edema, diseases of the kidneys and urinary system, it is better to refrain from drinking a large amount of fluids. In such cases, it is a good idea to seek advice from your doctor to agree on the allowable amount of fluid you drink per day.
Rule # 3: eat the right fatty foods to lose weight
Contrary to popular belief, not all foods fortified with fat are bad for you. The use of healthy polyunsaturated fats which cannot be converted into fat deposits not only has a beneficial effect on the body, but is also an aid in weight loss. The most important thing is to find the right sources of fat. Include in your diet:
- fatty fish (salmon, tuna, mackerel);
- Seafood;
- flax seeds, corn, olive oil;
- seeds, nuts;
- lawyer.
The right fats will reduce hunger, making you lose weight much faster. Use this trick by consuming the foods listed on a daily basis. The most calories should be carried over to the first half of the day.
Rule # 4: Mindful Eating Promotes Weight Loss
Don't get distracted by anything while eating. Concentrate on each bite, carefully chewing the food. The brain does not immediately give a signal when we are full, which is why we often use more than we need. Good moderate nutrition - 80% success. Remember this and remove the concept of "dinner at the TV show" from your life forever.
Choose fresh, quality foods carefully (they are very filling) and completely eliminate junk food (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 play sports at the same time.
Rule # 5: More daily activity
Weight loss will accelerate on its own if you move more. Ignore the elevator and go up the stairs. Walk to work or take a walk in the park before bed. Get around the city by bike. Increasing activity, even 20-30 minutes, will quietly burn extra calories.
Practice running outdoors. Light jogging in the morning on an empty stomach will help remove fat from the most problematic areas and charge you with positive emotions for the whole day!
Rule # 6: Watch out for liquid calories
Store-bought fruit juices and sugary sodas are poor thirst-quenchers and are loaded with a lot of sugar! Alcohol is no exception either: on the one hand, it is very high in calories and promotes the formation of fatty deposits, and on the other hand, it "evacuates" 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 vegetable dishes 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;
- green vegetables.
Don't forget the fruits! They should also be carefully selected, taking into account the glycemic index. Aromatic apples and pears, slices of baked orange or grapefruit with cinnamon are a healthy snack that will only bring 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 swells, fills all the space and gives you a feeling of fullness for a long time, which is very important if your goal is to lose weight quickly.
Stir in dry fibers into kefir or yogurt if desired. This food supplement is sold in all supermarkets of the dietetic department, as well as in pharmacies. Despite its advantages, fiber has a laxative effect, stimulates the formation of gas. Therefore, it should be introduced into your daily diet gradually. For people with exacerbated peptic ulcer, 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 the doctor.
Rule # 9: Get enough sleep
A good metabolism is impossible without a good 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 foods trigger the maximum number of digestive reactions. When choosing between a soup and a crispy salad, it is best to favor the latter: the food will be better absorbed, and you will stay full longer.