For many women, losing weight is one of the highest priorities in life. After all, achieving such a goal not only guarantees a chic appearance and complete freedom of choice in a clothing store, but also gives confidence, lightness and good health. These are all essential ingredients for happiness and life satisfaction that should not be overlooked.
To lose weight, there is absolutely no need to tire your body on a strict diet. 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 #1: Think nutrition individually and ahead of time
Decide which food system you will stick to - fractional (implying eating in small portions 5-6 times a day) or classic (3 times a day in normal portions). Fractional nutrition in small portions contributes to easier assimilation of food. However, many people find it more comfortable and more psychologically comfortable to divide food into 3 meals.
In addition, most fitness experts think that total calories still play a key role in losing weight. Therefore, do not go on an unhealthy diet, but always eat in moderation and right! Thinking about your daily diet ahead of time will help prevent unplanned damage by using unhealthy foods.
Rule #2: Drink More Water
Don't forget that water is the source of life. The human body is 70% fluid and needs to be hydrated. But all too often we ignore the need to drink. Meanwhile, weight loss directly depends on this factor. Drinking plenty of water helps to speed up metabolic processes in the body and has a beneficial effect on the health, condition of our skin and hair.
It should be noted that with a tendency to diseases of edema, kidneys and urinary system, it is better to refrain from drinking a lot of fluids. In such cases, it makes sense to seek advice from your doctor to agree on the permissible amount of fluids you drink per day.
Rule #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 deposits not only has a beneficial effect on the body, but also aids weight loss. The most important thing is to find the right lipid source. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- seafood;
- linseed, corn, olive oil;
- grains, walnuts;
- avocado.
The right fats will reduce hunger, making you lose weight faster. Use this trick by eating the listed foods every day. The most high-calorie should be carried into the first half of the day.
Rule #4: Conscious Eating Promotes Weight Loss
Don't be distracted by anything while eating. Concentrate on each bite, chewing the food thoroughly. The brain does not immediately signal the onset of satiety, so we often use more than we need. Proper moderate nutrition - 80% work. Remember this and forever remove the concept of "dinner to the TV series" from your life.
Choose quality fresh food carefully (very filling) and eliminate junk food completely (empty calories). Violation of this rule more than 5 times a week slows or completely stops the process of burning fat cells, even if you do sports simultaneously.
Rule #5: More Daily Activities
Weight loss will accelerate on its own if you move more. Ignore the elevator and take the stairs. Walk to work or take a walk in the park before bed. Go around the city by bicycle. Increasing activity, even 20-30 minutes, will unobtrusively 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 fill you with positive emotions for the whole day!
Rule #6: Beware of Liquid Calories
Store-bought juices and sugary sodas are bad thirst quenchers and are loaded with a lot of sugar! Alcohol is also no exception: firstly, it is very high in calories and promotes the formation of fat deposits, and secondly, it "removes" beneficial substances and minerals from the body. In addition, the consumption of alcoholic beverages always makes you 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 a vegetable dish is good for the body and increases fat burning fast. Vegetables contain many nutrients, vitamins and minerals.
Focus on finding non-starchy foods. Suitable for you:
- cucumber;
- tomato;
- cabbage;
- radish;
- peppers;
- eggplant;
- asparagus;
- celery;
- Garlic;
- green vegetable.
Don't forget the fruit! They also need to be carefully selected, taking into account the glycemic index. Aromatic apples and pears, sliced orange or roasted grapefruit with cinnamon are healthy snacks that will bring only 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. Once in the stomach, the fiber swells, fills all the space and provides a feeling of fullness for a long time, which is especially important if your goal is 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, as well as in pharmacies. Despite its benefits, fiber has a laxative effect, stimulates gas formation. Therefore, it should be incorporated into your daily diet gradually. For people with aggravated peptic ulcer disease, increased intestinal motility, low blood pressure, individual gluten intolerance, the use of fiber may be contraindicated. Therefore, incorporating dietary fiber into the diet is recommended in consultation with a doctor.
Rule #9: Get enough sleep
A good metabolism is impossible without a proper 8 hours of sleep in a dark and quiet room. If 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. When choosing between soup and crunchy salad, it is best to choose the latter: the food will be absorbed better, and you will be full longer.