For many women, losing weight is a top priority in life. After all, 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 life happiness and satisfaction that shouldn't be overlooked.
To lose weight, it is not at all necessary to exhaust the body with strict diets. Instead, it is enough to remember some important rules, the observance of which will allow every woman to look great, regardless of age and circumstances.
Rule No. 1: think about nutrition individually and in advance
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). Fractional nutrition in small portions helps to facilitate the assimilation of food. However, many people find it more convenient and psychologically more comfortable to divide food into 3 meals.
Furthermore, the vast majority of fitness experts argue that total calories still play a key role in weight loss. Therefore, do not follow an unhealthy diet, but always eat in moderation and in the right way! Thinking about your daily diet in advance will help prevent unplanned breakdowns with the use of unhealthy foods.
Rule No. 2: Drink more water
Don't forget that water is the source of life. The human body is 70% liquid and needs to be hydrated. But too often we ignore the need to drink. Meanwhile, weight loss directly depends on this factor. Drinking a lot 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, kidney and urinary system diseases, it is better to refrain from drinking a large amount of fluids. In these cases, it makes sense to ask your doctor for advice to agree on the allowable amount of fluids you drink per day.
Rule No. 3: eat the right fatty foods to lose weight
Contrary to popular belief, not all fat-fortified foods are bad for your health. The use of healthy polyunsaturated fats that cannot be converted into fat stores 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 lipids. Include in your diet:
- blue fish (salmon, tuna, mackerel);
- seafood;
- linseed, corn, olive oil;
- seeds, nuts;
- avocado.
The right fats will dull your hunger, making you lose weight much faster. Use this trick by consuming the listed foods daily. Those most high in calories should be carried over to the first half of the day.
Rule No. 4: a conscious diet promotes weight loss
Don't get distracted by anything while eating. Focus on each bite, chewing your food well. The brain does not immediately give a signal about the onset of satiety, so we often use more than necessary. Moderate proper nutrition - 80% success. Remember this and delete the concept of "dinner at the TV series" from your life forever.
Choose fresh, quality foods carefully (they are great fillings) and completely eliminate junk food (empty calories). Violation of this rule more than 5 times a week slows down or completely stops the burning process of fat cells, even if you play sports at the same time.
Rule No. 5: more daily activity
Losing weight will accelerate on its own if you move more. Ignore the elevator and go up the stairs. Go to work or take a walk in the park before bed. Getting around the city by bicycle. Increasing activity, even by 20-30 minutes, will inconspicuously burn extra calories.
Practice running outdoors. A light jog in the morning on an empty stomach will help remove fat from the most problematic areas and will charge you with positive emotions for the whole day!
Rule No. 6: beware of liquid calories
Store-bought juices and sugary sodas are poor thirst quenchers and loaded with lots of sugar! Alcohol is also no exception: firstly, it is very high in calories and promotes the formation of fat deposits, and secondly, it "eliminates" 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 No. 7: eat more fruits and vegetables
A diet consisting of at least half of vegetable dishes is good for the body and promotes rapid fat burning. Vegetables contain a lot of nutrients, vitamins and minerals.
Focus on finding non-starchy foods. Suitable for you:
- cucumbers;
- tomatoes;
- cabbage;
- radish;
- sweet pepper;
- aubergine;
- asparagus;
- celery;
- garlic;
- greens.
Don't forget the fruit! They must also be carefully selected, taking into account the glycemic index. Aromatic apples and pears, orange slices or baked grapefruit with cinnamon are a healthy snack that will bring only pleasure and not a drop of fat.
Rule No. 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, filling all the space and providing a feeling of fullness for a long time, which is very important if your goal is to lose weight quickly.
If desired, mix dry fiber with kefir or yogurt. This dietary supplement is sold in any large supermarket in the natural food department, as well as in pharmacies. Despite its benefits, fiber has a laxative effect, stimulates gas formation. Therefore, it should be gradually introduced into the daily diet. 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 No. 9: get enough sleep
A good metabolism is impossible without adequate 8 hours sleep in a dark and quiet room. If the rest is not enough, the hormonal balance is disrupted and the need for food increases.
Rule No. 10: choose solid foods
Solid food triggers the maximum number of digestive reactions. When choosing between a soup and a crunchy salad, it is better to give preference to the latter: the food will be absorbed better and you will stay full longer.