For many women, losing weight is one of their highest priorities in life. After all, achieving this goal not only guarantees a chic look and complete freedom of choice in clothing stores, but also gives self-confidence, lightness and good health. All of these are important ingredients for happiness and life satisfaction that should not be overlooked.
To lose weight, it is not necessary to deplete the body with strict diets. Instead, it's enough to remember a few important rules, observance of which will allow all women 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 (means eating in small portions 5-6 times a day) or classic (3 meals a day in normal portions). 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 three meals.
Furthermore, the vast majority of fitness experts argue that total calories still play a key role in weight loss. So don't eat unhealthy, 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 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 we often ignore the need to drink. Meanwhile, weight loss directly depends on this factor. Drinking lots of water helps speed up the body's metabolic processes and has a beneficial effect on health, skin and hair.
It should be noted that, with a tendency to edema, kidney and urinary system diseases, it is best to avoid drinking large amounts of fluids. In these cases, it makes sense to see your doctor to come to an agreement on the amount of fluid you can drink each 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. Using healthy polyunsaturated fats that cannot be converted to fat deposits not only has a beneficial effect on the body, but it also helps with weight loss. The most important thing is to find the correct sources of lipids. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- Seafood;
- linseed, corn, olive oil;
- seeds, nuts;
- avocado.
The right fats will dampen hunger, making you lose weight much faster. Use this trick by consuming the foods listed daily. The most caloric should be transferred to 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 your food well. The brain does not give an immediate signal about the onset of satiety, so we often use more than necessary. Moderate proper nutrition - 80% success. Remember this and eliminate the concept of "dinner for the TV series" from your life forever.
Choose quality fresh food carefully (they make a great filling) and completely eliminate junk food (empty calories). Violating this rule more than 5 times a week slows down or completely stops the fat cell burning process, even if you are playing sports at the same time.
Rule #5: More daily activity
Weight loss will accelerate by itself if you move more. Skip the elevator and go up the stairs. Walk to work or take a walk in the park before bed. Tour the city by bicycle. Increased activity, even 20-30 minutes, will discreetly burn extra calories.
Practice running outdoors. A light jog in the morning on an empty stomach will help remove fat from the most problem areas and load you up with positive emotions throughout the day!
Rule #6: Beware of liquid calories
Store-bought juices and sugary soft drinks don't quench your thirst and are loaded with lots of sugar! Alcohol is no exception either: first, it's very high in calories and promotes the formation of fat deposits, and second, it "cleans" useful substances and minerals from the body. Also, alcohol consumption is constantly hungry - and this, of course, does not contribute to weight loss.
Rule #7: Eat more vegetables and fruits
A diet of at least half vegetable dishes is good for the body and promotes rapid fat burning. Vegetables contain many nutrients, vitamins and minerals.
Focus on finding starch-free foods. Suitable for you:
- cucumbers;
- tomatoes;
- cabbage;
- radish;
- Pepper;
- Aubergine;
- asparagus;
- celery;
- garlic;
- green.
Don't forget the fruit! They also need to be selected carefully, taking into account the glycemic index. Aromatic apples and pears, orange slices or oven-roasted grapefruit with cinnamon are a healthy snack that will only bring you 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, filling all the space and giving you a feeling of fullness for a long time, which is very important if your goal is to lose weight quickly.
Mix dry fiber into kefir or yogurt if desired. This dietary supplement is sold in any large supermarket in the health food department as well as in pharmacies. Despite its benefits, fiber has a laxative effect, stimulates the formation of gases. Therefore, it should be introduced into your daily diet gradually. 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 physician.
Rule #9: Get Enough Sleep
Good metabolism is impossible without adequate 8-hour sleep in a dark, quiet room. If rest is not enough, the hormonal balance is disrupted and the need for food increases.
Rule #10: Choose solid foods
Solid foods trigger the maximum number of digestive reactions. When choosing between a soup and a crispy salad, it is preferable to give preference to the latter: the food will be better absorbed and you will be satisfied for a longer time.