For many women, losing weight is one of the highest priorities in life. After all, such a goal not only guarantees a chic look and complete freedom of choice in clothing stores, but also gives self-confidence, brightness and good health. All of these are important ingredients for happiness and life satisfaction that should not be neglected.
To lose weight, it is not at all necessary to deplete your body with strict diets. Instead, it is enough to remember a few important rules, which will allow to respect every woman to look great, regardless of age and circumstances.
Rule # 1: Think about nutrition individually and in advance
Decide which food system you will adhere to - fractional (implies eating in small portions 5-6 times a day) or classic (3 meals a day in normal portions). Fractional nutrition in small portions contributes to easier assimilation of food. However, it becomes more convenient and psychologically comfortable to divide food into 3 meals.
In addition, the vast majority of fitness experts claim that whole calories still play a key role in losing weight. Therefore, 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
Do not forget that water is the source of life. The human body is 70% liquid and needs to be hydrated. But we often ignore the need to drink. Meanwhile, weight loss depends directly on this factor. Enough water helps to speed up metabolic processes in the body and has a beneficial effect on our health, skin and hair condition.
It should be noted that it is best to refrain from drinking large amounts of liquid with a tendency to edema, kidney diseases and urinary systems. In such cases, it makes sense to seek advice from your doctor to agree on the amount of allowable fluids you drink per day.
Rule # 3: Eat the right fatty foods for weight loss
Contrary to popular belief, not all fat fortified foods are bad for your health. Healthy polyunsaturated fats that cannot be converted into fat deposits not only have a beneficial effect on the body, but are also helpful for weight loss. The most important thing is to find the right lipid sources. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- seafood;
- linseed, corn, olive oil;
- seeds, walnuts;
- avocado.
The right fats will make hunger dull, causing you to lose weight much faster. Use this trick by eating the listed foods daily. The high-calorie ones should be carried over to the first half of the day.
Rule # 4: Conscious Eating Promotes Weight Loss
No one should pay any attention to you while eating. Concentrate on each bite, chewing the food well. The brain does not immediately signal the onset of satiety, so we often use it more than necessary. Moderate proper nutrition - 80% success. Remember this and forever erase the concept of "dinner to TV series" from your life.
Carefully choose high quality fresh foods (they are wonderfully stuffed) and eliminate junk food altogether (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 are doing sports at the same time.
Rule # 5: More Daily Activity
Losing weight by itself will accelerate if you move more. Ignore the elevator and go upstairs. Walk to work or walk in the park before bed. Move around the city by bike. Increased activity, even 20-30 minutes, will obviously burn extra calories.
Practice outdoor running. Light jogging in the morning on an empty stomach will help remove fat from the most problematic areas and leave you feeling positive for the whole day!
Rule # 6: Be Aware of Liquid Calories
Shop-bought juices and sugary sodas are bad thirst quenchers and are loaded with lots 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 always hungry - and this, of course, does not contribute to weight loss.
Rule # 7: Eat More Vegetables and Fruits
A diet containing at least half of the vegetable dishes is good for the body and promotes fast fat burning. Vegetables are rich in nutrients, vitamins and minerals.
Focus on getting non-starchy foods. Suitable for you:
- cucumbers;
- tomatoes;
- cabbage;
- radish;
- Pepper bell;
- egg production;
- asparagus;
- celery;
- garlic;
- greens.
Don't forget the results! They must also be carefully selected, taking into account the glycemic index. Aromatic apples and pears, sliced orange or oven baked grapefruit with cinnamon are healthy snacks that will only give pleasure 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. When it is in the stomach, the fiber swells, filling all the space and feeling full for a long time, which is very important if you aim to lose weight fast.
Stir dry fiber into kefir or yogurt if desired. This dietary supplement is sold in any major supermarket in the health food department, and in pharmacies. Despite its benefits, fiber has a laxative effect, it stimulates gas formation. Therefore, it should be introduced into your daily diet gradually. For people with worse peptic ulcer disease, increased intestinal motility, low blood pressure, individual gluten intolerance, fiber use may be contraindicated. Therefore, it is recommended to include dietary fiber in the diet in consultation with the doctor.
Rule # 9: Get enough sleep
It is impossible to have a good metabolism without proper 8-hour sleep in a quiet dark room. If rest is not enough, hormonal balance is disturbed and the need for food increases.
Rule # 10: Choose solid foods
Solid food stimulates the maximum number of digestive reactions. When choosing between a soup and a crispy salad, it’s best to prioritize the latter: the food will be better absorbed, and you’ll stay a lot longer.