For many women, losing weight is one of the most important priorities in life. Ultimately, achieving such a goal not only guarantees a chic look 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, you do not need to exhaust your body with strict diets. Instead, it is enough to remember a few important rules, following which will allow any woman to look great, regardless of age and circumstances.
Rule №1: Think about eating individually and in advance
Decide which food system you will adhere to - partial (involves eating small portions 5-6 times a day) or classic (3 meals a day in normal portions). Fractional feeding in small portions contributes to easier digestion. However, many people find it more convenient and psychologically more convenient to divide food into 3 meals.
In addition, most fitness experts say that total calories still play a key role in weight loss. Therefore, do not undergo an unhealthy diet, but always eat moderately and properly! Thinking in advance about your daily diet will help you prevent unplanned breakdowns with the use of junk food.
Rule # 2: Drink more water
Remember that water is the source of life. The human body is 70% fluid and needs to be hydrated. But all too often we ignore the need 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, skin and hair condition.
It should be noted that with a tendency to edema, diseases of the kidneys and urinary system is better to refrain from 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 drink per day.
Rule # 3: Eat the right fatty foods to lose weight
Contrary to popular belief, not all foods rich in fat are harmful to your health. The use of healthy polyunsaturated fats, which can not be converted into fat, not only has a beneficial effect on the body, but is also a helper in weight loss. The most important thing is to find the right lipid sources. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- Seafood;
- flaxseed, corn, olive oil;
- seeds, nuts;
- avocado.
Proper fat will dull hunger, which will make you lose weight much faster. Use this trick by consuming the listed foods daily. The most caloric should be carried in the first half of the day.
Rule # 4: Conscious eating promotes weight loss
Do not be distracted by anything while eating. Concentrate on each bite by chewing the food well. The brain does not immediately signal the onset of satiety, which is why we often use more than required. Proper moderate nutrition - 80% success. Remember this and erase the term "dinner for the TV series" from your life forever.
Choose quality, fresh foods carefully (they are great for stuffing) 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 exercise at the same time.
Rule # 5: More daily activity
Weight loss will be accelerated by itself if you move more. Ignore the elevator and head up the stairs. Take a walk to work or take a walk in the park before bed. Move around the city by bike. Increasing activity, even 20-30 minutes, will lead to imperceptible burning of extra calories.
Practice running outdoors. Light jogging in the morning on an empty stomach will help you 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 and sweet carbonated drinks bought in the store do not quench the thirst and are loaded with a lot of sugar! Alcohol is no exception: firstly, it is high in calories and promotes the formation of fat, and secondly, "removes" nutrients and minerals from the body. In addition, the consumption of alcoholic beverages is constantly hungry - and this, of course, does not contributefor 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 starch-free foods. Suitable for you:
- cucumbers;
- tomatoes;
- cabbage;
- radish;
- Pepper;
- eggplant;
- asparagus;
- celery;
- garlic;
- green.
Don't forget the fruits! They should also be carefully selected taking into account the glycemic index. Aromatic apples and pears, sliced orange or roasted grapefruit with cinnamon are a healthy snack that will bring only pleasure, not a drop of fat.
Rule # 8: Remember Fiber
Include fiber in your diet. It is found in many vegetables and promotes good digestion. Once in the stomach, the fibers swell, fill the entire space and provide a feeling of satiety for a long time, which is very important if your goal is to lose weight quickly.
Stir dry fiber into kefir or yogurt if desired. This food supplement is sold in every major supermarket in the health food department, as well as in pharmacies. Despite their advantages, fibers have a laxative effect, stimulate the formation of gases. Therefore, it should be introduced into your daily diet gradually. For people with acute 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 after consultation with your doctor.
Rule # 9: Get enough sleep
Good metabolism is impossible without proper 8-hour 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 food
Solid food causes the maximum number of digestive reactions. When choosing between soup and crispy salad, it is best to give preference to the latter: the food will be better digested and you will stay full longer.