For many women, weight loss is one of the most important priorities in life. After all, achieving such a goal not only guarantees a chic look and complete freedom of choice in clothing stores, but also gives self-confidence, lightness and good health. These are all important ingredients for happiness and life satisfaction that should not be forgotten.
To lose weight, it is absolutely not necessary to exhaust your body by following strict diets. Instead, it is enough to remember a few important rules that will allow every woman to look great, regardless of age and circumstances.
Rule 1: Think about your diet individually and in advance
Decide which food system to follow - fractional (means you eat in small portions 5-6 times a day) or classic (3 meals a day in regular portions). Partial nutrition in small portions contributes to easier food absorption. However, for many people, it is more convenient and psychologically more convenient to divide food into 3 meals.
In addition, the vast majority of fitness experts say that total calories still play a major role in losing weight. Therefore, do not follow an unhealthy diet, but always eat in moderation and right! By thinking about your daily diet in advance, you will be able to avoid unplanned spoilage by consuming unhealthy foods.
Rule 2: Drink more water
Remember 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 is directly dependent on this factor. Drinking plenty of water speeds up the metabolic processes in the body and has a positive effect on our health, skin and hair condition.
It should be noted that in case of predisposition to edema, diseases of the kidneys and urinary system, it is better to refrain from drinking large amounts of fluids. In such cases, it is advisable to consult your doctor to agree on the amount of fluids you should drink per day.
Rule no. 3: Eat the right fatty foods for weight loss
Contrary to popular belief, not all fat-rich foods are harmful to your health. The use of healthy polyunsaturated fats, which cannot be converted into fat deposits, not only has a positive effect on the body, but also helps to lose weight. The key is to find the right sources of lipids. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- seafood;
- linseed, maize, olive oil;
- seeds, walnuts;
- avocado.
The right fats will quench your hunger, making your weight much faster. Take advantage of this trick by consuming the listed foods on a daily basis. The most calories should be moved to the first half of the day.
Rule 4: Conscious eating promotes weight loss
Do not get distracted by 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 necessary. Proper moderation - 80% of success. Remember this and permanently remove the concept of "dinner at the TV series" from your life.
Carefully choose quality, fresh food (they fill perfectly) and completely remove unwanted food (empty calories). Violating this rule more than 5 times a week slows down or completely stops the process of burning fat cells, even if you exercise at the same time.
Rule 5: More daily activities
Weight loss will speed up on its own if you move more. Ignore the elevator and go up the stairs. Walk to work or take a walk in the park before bed. Ride your bike in the city. Increasing activity, even for 20-30 minutes, will imperceptibly burn extra calories.
Practice running outdoors. A light run in the morning on an empty stomach will help remove fat from the most problematic places and load up positive emotions throughout the day!
Rule 6: Beware of fluid calories
Store-bought juices and sweet carbonated drinks are weak thirst quenchers and are loaded with a lot of sugar! Alcohol is no exception: firstly, it is very high in calories and promotes the formation of fat deposits, and secondly, it "flushes out" the body of useful substances and minerals. .
Rule 7: Eat more vegetables and fruits
A diet consisting of at least half of vegetable dishes is good for the body and promotes rapid fat burning. Vegetables are rich in nutrients, vitamins and minerals.
Focus on foods that are free of starch. It fits you:
- cucumbers;
- tomatoes;
- cabbage;
- radishes;
- Peppers;
- Eggplant;
- asparagus;
- celery;
- garlic;
- greens.
Don't forget the fruit! They should also be carefully selected based on the glycemic index. Aromatic apples and pears, chopped orange, or oven-baked grapefruit with cinnamon are a healthy snack that will give only pleasure, not a drop of fat.
Rule 8: Don’t forget the fiber
Add fiber to your diet. Its found in many vegetables and promotes good digestion. Once in the stomach, the fiber swells, filling the entire space and giving a feeling of satiety for a long time, which is very important if your goal is to lose weight fast.
If desired, add dry fiber to kefir or yogurt. This food supplement is sold in any large supermarket in the health food department as well as in pharmacies. Despite the benefits, the fiber has a laxative effect, stimulating gas formation. Therefore, it should be included in your daily diet gradually. People with exacerbated peptic ulcer, increased intestinal motility, low blood pressure, individual gluten intolerance, fiber use may be prohibited. Therefore, it is recommended to consult a doctor to include dietary fiber in the diet.
Rule 9: Get enough sleep
Good metabolism is not possible without proper 8 hours of sleep in a dark, quiet room. If there is not enough rest, the hormonal balance is disturbed and the need for food increases.
Rule 10: Choose solid foods
Solid foods cause the maximum number of digestive reactions. When choosing soup and crispy salads, it is best to give preference to the latter: the food will be better absorbed and you will stay full longer.