For many women, losing weight is one of the top priorities in life. After all, achieving such a goal not only guarantees a luxurious look and complete freedom of choice in clothing stores, but also gives confidence, lightness and good health. These are all important ingredients for happiness and life satisfaction that you shouldn't overlook.
To lose weight, it is not necessary to exhaust the body with strict diets. Instead, just remembering a few important rules is enough, following these rules will allow every woman to look great, regardless of age and circumstances.
Rule #1: Think about nutrition individually and first
Decide on the diet that you will stick to - split (implies eating in small portions 5-6 times a day) or classic (3 meals a day with normal servings). Fractional nutrition in small portions contributes to easier assimilation of food. However, many people find it convenient and psychologically more comfortable to divide food into 3 meals.
In addition, the vast majority of fitness experts argue that total calories still play an important role in weight loss. Therefore, do not go on an unhealthy diet, but always eat in moderation and in the right way! Thinking ahead about your daily diet will help prevent unplanned breakdowns caused by 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 directly depends on this factor. Drinking a lot of water helps speed up the metabolism in the body and has a beneficial effect on our health, skin condition and hair.
It should be noted that for people with a tendency to edema, kidney and urinary system diseases, it is better to limit your intake of large amounts of fluids. In such cases, you should seek advice from your doctor to agree on how much fluid to allow you to 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. The use of healthy polyunsaturated fats that cannot be converted into stored fat not only has a nourishing effect on the body but also supports weight loss. The most important thing is to find the right lipid source. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- seafood;
- linseed oil, corn, olives;
- nuts, walnuts;
- avocado.
The right fats will reduce the feeling of hunger, helping you to lose weight much faster. Use this tip by consuming the foods listed on a daily basis. The foods with the highest calorie content should be moved to the first half of the day.
Rule #4: Conscious eating promotes weight loss
Don't get distracted by anything while eating. Focus on each bite, chew food thoroughly. The brain doesn't immediately signal the onset of satiety, so we often use more than we need. Moderate and reasonable nutrition - 80% success. Keep this in mind and permanently erase the concept of "dinner watching TV" from your life.
Choose fresh, quality foods carefully (they are very filling) and eliminate junk food completely (empty calories). Violation of this rule more than 5 times a week will slow down or completely stop burning fat cells, even if you are exercising at the same time.
Rule #5: Be more active every day
Weight loss will accelerate 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. Get around the city by bike. Increasing activity, even 20-30 minutes, will obviously 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 give you positive emotions for the whole day!
Rule #6: Beware of liquid calories
Store-bought juices and sugary soft drinks are poor thirst quenchers and contain a lot of sugar! Alcohol is no exception: firstly, it contains a lot of calories and promotes the formation of fats, secondly, it "expends" useful substances and minerals from the body. In addition, the consumption of alcoholic beverages makes the body constantly hungry - and this, of course, does not contribute to weight loss.
Rule #7: Eat lots of vegetables and fruits
A diet that includes at least half of the vegetable dishes will be good for the body and promote rapid fat burning. Vegetables contain many nutrients, vitamins and minerals.
Focus on finding non-starchy foods. Suitable for you:
- Cucumber;
- tomato;
- cabbage;
- radish;
- Bell pepper;
- eggplant;
- asparagus;
- celery;
- garlic;
- green vegetables.
Don't forget the fruit! They also need to be selected carefully, taking into account the glycemic index. Fragrant apples and pears, sliced oranges or toasted grapefruits with cinnamon are a healthy snack that's just refreshing and doesn't reduce 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 expands, filling the space and providing a long-lasting feeling of fullness, which is important if your goal is to lose weight quickly.
Stir dry yarn into kefir or yogurt if desired. This supplement is sold in any major supermarket in the health food division, as well as in pharmacies. Although beneficial, fiber has a laxative effect, stimulating gas production. So it should be introduced into your daily diet gradually. For people with peptic ulcer disease, increased bowel movements, low blood pressure, individuals with gluten intolerance, the use of fiber may be contraindicated. Therefore, the addition of dietary fiber is recommended in consultation with your doctor.
Rule #9: Get enough sleep
Good metabolism is not possible without a full 8 hours of sleep in a dark and 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 soups and crunchy salads, it's best to prioritize the latter: the food will be absorbed better and you'll stay full longer.