For many women, losing weight is one of the highest priorities in life. Achieving such a goal is not only a chic appearance and complete freedom of choice in clothing stores, but also self-confidence, lightness and good health. These are all important ingredients for happiness and life satisfaction that should not be neglected.
To lose weight, it is not at all necessary to replace your body with strict diets. Instead, it is enough to remember a few important rules, whose observation allows any woman to look great, regardless of age and circumstances.
Rule # 1: Think about the diet individually and in advance
Decide on which eating system you will stick to - fractionated (involves meals in small portions 5-6 times a day) or classic (3 meals a day in normal portions). Fractional diet in small portions contributes to easier food assimilation. However, many people find it more convenient and psychologically more convenient to divide the meal into 3 meals.
In addition, the vast majority of fitness experts argue that total calories still play a key role in weight loss. So do not go on an unhealthy diet, but always eat in moderation and properly! Thinking about your daily diet in advance will help prevent unplanned breakdowns with the use of 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 we too often ignore the need to drink. Meanwhile, weight loss directly depends on this factor. Drinking lots of water helps to speed up the 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 tract diseases, it is better to drink a large amount of fluid. In such cases, it makes sense to seek the advice of your doctor to decide on the permissible amount of fluid you should drink per day.
Rule # 3: Eat the right fatty foods for weight loss
Contrary to popular belief, not all fatty foods are bad for your health. The use of healthy polyunsaturated fats that can not 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 lipid sources. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- Seafood;
- Flaxseed, corn, olive oil;
- Somen, Walnuut;
- avocado.
The right fats kill hunger so you lose weight much faster. Use this trick by consuming the listed foods every day. The most calorie rich should be transferred 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, chewing the food thoroughly. The brain does not immediately give a signal about the onset of satiety, so we often use more than necessary. Properly moderated diet - 80% success. Remember and forever erase the concept of "Dinner to the TV series" from your life.
Choose quality, fresh foods carefully (they are super filling) and eliminate junk food completely (empty calories). Violation of this rule more than 5 times a week slows down or stops the process of burning fat cells, even if you are exercising at the same time.
Rule # 5: More daily activity
Losing weight will accelerate itself as you move more. Ignore the elevator and go up the stairs. Go to work or take a walk in the park before bed. Walk around the city by bike. Increasing activity, even 20-30 minutes, will inadvertently burn extra calories.
Exercise outdoors. A light jog in the morning on an empty stomach helps remove fat from the most problematic areas and loads you with positive emotions for the whole day!
Rule # 6: Watch out for liquid calories
Store bought juices and sugar soda are bad thirst quencher and they are loaded with a lot of sugar! Alcohol is also no exception: firstly, it is very high in calories and promotes the formation of fatty deposits, and secondly, it "flushes out" 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 fast fat burning. Vegetables are rich in nutrients, vitamins and minerals.
Focus on finding non-starchy foods. Suitable for you:
- Cucumbers;
- Tomatoes;
- Kabes;
- Radish
- Bell Paprika;
- Eggplant;
- Asparagus;
- Celery;
- Garlic;
- Green.
Don't forget the fruit! They must also be carefully selected taking into account the glycemic index. Aromatic apples and pears, sliced orange or top-baked grapefruit with cinnamon are a healthy snack that brings only joy and not a drop of fat.
Rule # 8: Don’t forget 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 offers a feeling of fullness for a long time, which is very important if your goal is to lose weight fast.
Stir in dry fiber and kefir or yogurt if desired. This dietary supplement is sold in a large supermarket in the health food section as well as in pharmacies. Despite its benefits, the fiber has a laxative effect, stimulates gas formation. Therefore, it should be included in your daily diet. For people with worsening peptic ulcer disease, 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 your doctor.
Rule # 9: Get enough sleep
A good metabolism is impossible without a proper 8-hour sleep in a dark, quiet room. When the 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. If you choose between a soup and a crispy salad, you should preferably offer the preference: the food is better absorbed, and you will stay full longer.