For many women, weight loss is one of the highest priorities in life. After all, achieving such a goal not only guarantees a beautiful appearance and complete freedom of choice in clothing stores, but also provides confidence, lightness and good health. These are all important ingredients for happiness and contentment in life that should not be overlooked.
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, compliance with which will enable any woman to look good regardless of age and circumstances.
Rule # 1: Think about nutrition individually and in advance
Decide which food system you want to adhere to - fractionated (involves eating in small portions 5-6 times a day) or classic (3 meals a day in normal portions). Fractionated nutrition in small portions contributes to easier assimilation of food. However, many people find it more convenient and psychologically more comfortable to divide food into 3 meals.
In addition, the vast majority of fitness experts claim 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 properly! Thinking about your daily diet in advance helps 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 must be hydrated. But we too often ignore 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 with a tendency to edema, kidney and urinary tract diseases, it is better to refrain from drinking a large amount of fluid. In such cases, it makes sense to seek the advice of your doctor to agree on the allowable amount of fluid you drink per day.
Rule # 3: Eat the right fatty foods for weight loss
Contrary to popular belief, not all high-fat foods are bad for your health. The use of healthy polyunsaturated fats, which 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:
- fatty fish (salmon, tuna, mackerel);
- shellfish;
- flaxseed, corn, olive oil;
- seeds, walnuts;
- avocado.
The right fats will dull hunger, causing you to lose weight much faster. Use this trick by consuming the mentioned foods daily. The most calorie-poor should be transferred to 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, and chew the food thoroughly. The brain does not immediately give a signal of an outburst of satiety, which is why we often use more than necessary. Proper moderate nutrition - 80% success. Remember this and forever erase the concept of "dinner for the TV series" from your life.
Choose high quality fresh foods (they fill up well) and remove junk food completely (empty calories). Violation of this rule more than 5 times a week slows or stops the process of burning fat cells, even if you are doing sports at the same time.
Rule No. 5: More daily activity
Losing weight will be faster by itself if you move more. Ignore the elevator and go up the stairs. Go to work or go for a walk in the park before bedtime. Move around the city by bike. Increased activity, even 20-30 minutes, will inadvertently burn extra calories.
Practice outdoor running. A light morning run on an empty stomach helps remove fat from the most problematic areas and burdens you with positive emotions throughout the day!
Rule # 6: Beware of Liquid Calories
Store-bought juices and sugary sodas are bad thirst quenches and are full of 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" 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 contain many nutrients, vitamins and minerals.
Focus on finding non-starchy foods. Suitable for you:
- cucumbers
- tomatoes;
- cabbage;
- radish;
- Paprika;
- eggplant;
- asparagus;
- celery;
- garlic;
- greens.
Do not forget the fruit! They must also be chosen carefully taking into account the glycemic index. Aromatic apples and pears, sliced orange or oven-baked grapefruit with cinnamon is a healthy snack that gives only joy and not a drop of fat.
Rule No. 8: Do not forget fiber
Include fiber in your diet. It is found in many vegetables and promotes good digestion. Once in the stomach, the fiber swells up, fills all the space and gives a feeling of fullness for a long time, which is very important if your goal is to lose weight fast.
Stir dry fibers into kefir or yogurt if desired. This supplement is sold in any major supermarket in the health food department as well as at pharmacies. Despite its benefits, fiber has a laxative effect, stimulates gas formation. Therefore, it should be gradually introduced into your daily diet. For people with aggravated 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 in consultation with the doctor is recommended.
Rule # 9: Get enough sleep
A good metabolism is impossible without a proper 8-hour sleep in a dark, quiet room. If rest is not enough, the hormone balance is disturbed 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 crispy salad, it is best to prefer the latter: the food is better absorbed and you will be full longer.