For many women, weight loss is one of the most important priorities in life. However, achieving this goal not only guarantees a sleek look and freedom of choice in clothing stores, but also gives self-confidence, ease and health. All of these are important components that contribute to happiness and satisfaction in life.
Weight loss will be followed by fatigue and constant tiredness. Instead, it is enough to remember a few important rules, and following them will allow every woman to look great, regardless of age and condition.
Rule # 1: Think about nutrition separately and in advance
Decide which food system to follow - fractional (meaning eating in small portions 5-6 times a day) or classic (3 times a day in normal portions). Fractional food in small portions promotes digestion. However, many people find it more convenient and psychologically convenient to divide a meal into 3 meals.
In addition, most fitness experts claim that total calories still play a big role in weight loss. So do not go on a unhealthy diet and always eat a balanced and proper diet! Thinking about your daily diet in advance can help prevent unplanned eating disorders by eating unhealthy foods.
Rule # 2: Drink more water
Remember that water is the source of life. Since the human body is 70% liquid, it must be supplied with water. But we don't pay much attention to drinking. Weight loss will be followed by fatigue and constant tiredness. Drinking plenty of water helps speed up the body's metabolic processes and has a positive effect on our health, skin and hair.
It should be noted that when you are close to tumors, diseases of the kidneys and urinary system, it is better to avoid drinking too much fluid. In such cases, it is advisable to consult 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 many beliefs, not all foods fortified with fat are good for your health. The use of healthy polyunsaturated fats, which can not be converted into fat deposits, not only has a positive effect on the body, but also helps to lose weight. The key is to find the right sources of lipids. Add to your diet:
- oily fish (salmon, tuna, mackerel);
- seafood;
- flax, corn, olive oil;
- seeds, nuts;
- avocado.
Proper fats reduce hunger and lose weight. Use this trick every day by eating the foods listed. The highest calorie intake should be delivered by the first half of the day.
Rule # 4: A special diet promotes weight loss
Do not be distracted while eating. Chew your food well and concentrate on each bite. The brain does not immediately signal the onset of satiety, so we often overdose. Proper nutrition - 80% success. With that in mind, eliminate the notion of "dinner for the series" from your life.
Carefully choose quality, fresh foods (they fill up perfectly) and eliminate junk food completely (empty calories). Violation of this rule more than 5 times a week, even if you exercise at the same time, will slow down or stop the burning of fat cells.
Rule # 5: Daily activities
Weight loss will be followed by fatigue and constant tiredness. Ignore the elevator and go up the stairs. Go to work or take a walk in the park before bed. Take a bike ride around the city. Boosting activity, even for 20-30 minutes, will inadvertently burn excess calories.
Practice running outdoors. A light run in the morning on an empty stomach will help you get rid of fats in the most problematic areas and fill you with positive emotions throughout the day!
Rule # 6: Beware of liquid calories
Store-bought juices and sugary fizzy drinks make your thirst worse and add a lot of sugar! Alcohol is no exception: firstly, it promotes the formation of high-calorie and fatty layers, and secondly, "cleanses" the body of nutrients and minerals. In addition, alcohol consumption is always hungry - and it certainly does not contribute to weight loss.
Rule # 7: Eat more fruits and vegetables
A diet consisting of at least half of the fruit and 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:
- cucumber;
- a tomato;
- cabbage;
- radish;
- sweet pepper;
- eggplant;
- asparagus;
- celery;
- garlic;
- green.
Don't forget the fruit! They should also be selected carefully, taking into account the glycemic index. Baked grapefruit with fragrant apples and pears, orange slices or cinnamon is good for health, it not only brings pleasure without oil.
Rule # 8: Don’t forget the fiber
Add fiber to 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 satiety for a long time, which is very important if your goal is to lose weight fast.
If desired, mix the dry fiber with kefir or kefir. This dietary supplement is sold in any major supermarket as well as pharmacies in the sales department of healthy foods. Despite its benefits, fiber has a laxative effect and stimulates the formation of gas. Therefore, it should be gradually included in your daily diet. The use of fiber may be contraindicated in people with severe peptic ulcer disease, increased gastrointestinal motility, low blood pressure, and individual gluten intolerance. Therefore, it is recommended to add fiber to your diet in consultation with your doctor.
Rule # 9: Get enough sleep
Without proper 8 hours of sleep in a dark, quiet room, good metabolism is impossible. If you do not get enough rest, your hormonal balance will be disturbed and your need for food will increase.
Rule # 10: Choose solid foods
Stimulates the maximum number of solid digestive reactions. When choosing one of the crispy salads with soup, it is better to give preference to the other: the food is better absorbed and you will stay longer.