For many women, losing weight is one of the highest priorities in life. After all, achieving such a goal, in addition to providing a stylish appearance in clothing stores and complete freedom of choice, also gives self-confidence, lightness and health. All of these are important ingredients that should not be neglected for happiness and life satisfaction.
You do not need to consume strict diets to lose weight. Instead, it is enough to remember a few important rules that will allow every woman to look beautiful, regardless of age and condition.
Rule # 1: Think about nutrition individually and in advance
Decide which food system to follow - fractional (5-6 times a day in small portions) or classic (3 times a day in normal portions). Fractional nutrition in small portions helps to make food easier to digest. However, many people find it more convenient and psychologically more convenient to divide food into 3 meals.
In addition, the vast majority of fitness experts claim that total calories still play a key role in weight loss. Therefore, do not eat a harmful diet, but always eat in moderation and properly! Thinking about your daily diet in advance will help prevent unplanned accidents with the use of harmful foods.
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 we often overlook 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 our health, skin and hair condition.
It should be noted that when prone to edema, kidney and urinary tract diseases, it is better to refrain from drinking large amounts of fluids. In such cases, it makes sense to consult your doctor to agree on the amount of fluid you can drink per day.
Rule # 3: Eat the right fatty foods to lose weight
Contrary to popular belief, not all fatty foods are good for your health. The use of healthy polyunsaturated fats, which cannot be converted into fat deposits, not only has a beneficial effect on the body, but also helps in weight loss. The key is to find the right sources of lipids. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- sea products;
- flax, corn, olive oil;
- seeds, walnuts;
- avocado.
The right fats will quench your hunger and make you lose weight faster. Use this trick daily by using the foods listed. The highest calorie ones should be taken until the first half of the day.
Rule # 4: Conscious eating helps you lose weight
Do not be distracted by anything while eating. Concentrate on each bite by chewing food thoroughly. The brain does not immediately signal the onset of satiety, so we often use more than is required. Proper average nutrition - 80% success. Remember this and erase the concept of "dinner in the series" from your life forever.
Carefully choose quality, fresh foods (very good) and completely eliminate unhealthy foods (empty calories). Violation of this rule more than 5 times a week, even if you exercise, slows down or completely stops the process of burning fat cells.
Rule # 5: More daily activities
Weight loss will be followed by fatigue and constant tiredness. Don't pay attention to the elevator and go up the stairs. Go to work or walk in the park before bed. Bike around the city. Increased activity, even for 20-30 minutes, will burn significantly more calories.
Practice running outdoors. A light run on an empty stomach in the morning will help to remove fat from the most problematic places and fill you with positive emotions throughout the day!
Rule # 6: Focus on Liquid Calories
Store-bought juices and sugary fizzy drinks are thirst-quenching and loaded with a lot of sugar! Alcohol is no exception: first, it is high in calories and promotes the formation of fatty deposits, and secondly, "washes" nutrients and minerals from the body. In addition, the consumption of alcoholic beverages is always hungry, and this, of course, does not help to lose weight.
Rule # 7: Eat more vegetables and fruits
A diet of at least half of plant foods is good for the body and helps burn fat faster. Vegetables contain a lot of nutrients, vitamins and minerals.
Be sure to find non-starchy foods. Suitable for you:
- cucumber;
- tomato;
- cabbage;
- radish;
- Pepper;
- eggplant;
- asparagus;
- celery;
- garlic;
- greens.
Don't forget the fruit! In addition, they should be carefully selected taking into account the glycemic index. Cinnamon with aromatic apples and pears, sliced oranges or baked grapefruit is a healthy snack that will only bring a flavor and will not bring a drop of fat.
Rule # 8: Don't forget the fiber
Include fiber in your diet. It is found in many vegetables and helps in good digestion. Once in the stomach, the fiber swells, fills the entire space and gives a feeling of satiety for a long time, which is very important if your goal is to lose weight quickly.
If desired, mix the dry fibers with kefir or yogurt. This dietary supplement is sold in any large supermarket or pharmacy in the Department of Healthy Food. Despite its benefits, fiber has a laxative effect, stimulates gas formation. Therefore, it should be gradually included in your daily diet. Fiber use may be contraindicated for people with severe peptic ulcer disease, increased intestinal motility, low blood pressure, and individual intolerance. 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 not possible without an 8-hour sleep suitable in a dark, quiet room. When rest is not enough, the hormonal balance is disturbed and the need for food increases.
Rule # 10: Choose solid foods
Solid food triggers the maximum number of digestive reactions. When choosing between a soup and a crispy salad, it is better to prefer the latter: the food will be better assimilated and you will stay longer.