For many women, losing weight is one of the top priorities in life. Achieving such a goal not only guarantees a chic appearance and absolute freedom of choice in clothing stores, but also gives self-confidence, lightness and health. These are all important ingredients for happiness and life satisfaction that should not be neglected.
In order to lose weight, it is not at all necessary to exhaust your body with strict diets. Instead, it is enough to remember a few important rules, compliance with which will allow any woman to look good regardless of age and circumstances.
Rule # 1: Think about diet individually and in advance
Decide which nutritional system you want to adhere to - fractionated (means eating 5-6 times a day in small portions) or classic (3 meals a day in normal portions). Fractional nutrition in small portions helps make food easier to absorb. However, many people find it more convenient and psychologically more enjoyable to split the diet into 3 meals.
Additionally, the vast majority of fitness experts argue that total calories still play a key role in losing weight. Therefore do not eat unhealthily, but always eat in moderation and correctly! Thinking about your daily diet in advance can help you avoid unplanned breakdowns from unhealthy foods.
Rule # 2: Drink more water
Do not forget that water is the source of life. The human body is 70% fluid and needs to be hydrated. But too often we ignore the need to drink. Meanwhile, weight loss is directly related to this factor. Drinking plenty of water helps to accelerate the metabolic processes in the body and has a positive effect on our health, skin and hair condition.
It should be noted that if there is a tendency to edema, kidney and urinary tract diseases, it is better not to drink large amounts of fluids. In such cases, it makes sense to seek advice from your doctor in order to agree on the allowable amount of fluids per day.
Rule # 3: Eat the Right Fatty Foods for Weight Loss
Contrary to popular belief, not all foods fortified with fat are bad for your health. The use of healthy polyunsaturated fats that cannot be converted into fat deposits not only has a positive effect on the body, but also helps with weight loss. The most important thing is to find the right sources of lipid. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- Seafood;
- Flaxseed, corn, olive oil;
- Seeds, walnuts;
- Avocado.
The right fats curb hunger and make you lose weight much faster. Use this trick by consuming the listed foods on a daily basis. The most high-calorie should be carried over to the first half of the day.
Rule # 4: Eating consciously promotes weight loss
Don't let anything distract you while you eat. Focus on each bite and chew the food thoroughly. The brain does not immediately give a signal that we are feeling full, so we often use more than necessary. Proper moderate diet - 80% success. Remember and erase the concept of "dinner on the TV series" from your life forever.
Choose good quality, fresh foods carefully (they fill you up very well) and avoid junk foods entirely (empty calories). Breaking this rule more than 5 times a week will slow down or stop burning fat, even if you are exercising at the same time.
Rule # 5: Be more active every day
Losing weight will speed up on its own as you move more. Ignore the elevator and go up the stairs. Go to work or take a walk in the park before bed. Get around the city on a bike. Increasing activity, even 20-30 minutes, inconspicuously burns 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 will recharge you with positive emotions throughout the day!
Rule # 6: Beware of liquid calories
Store-bought juices and sugary sodas are bad thirst quenchers and are high in sugar! Alcohol is also no exception: on the one hand, it is very high in calories and promotes the formation of fat deposits; on the other hand, it "flushes out" useful substances and minerals from the body. In addition, the consumption of alcoholic beverages makes you constantly hungry - which of course does not help you lose weightat.
Rule # 7: Eat more vegetables and fruits
A diet that consists of at least half of the vegetable dishes is good for the body and promotes rapid fat burning. Vegetables contain many nutrients, vitamins and minerals.
Focus on finding non-starchy foods. Suitable for you:
- Cucumber;
- Tomatoes;
- Cabbage;
- Radish;
- Sweet peppers;
- Aubergine;
- Asparagus;
- Celery;
- Garlic;
- Greens.
Don't forget the fruits! They also need to be carefully selected taking into account the glycemic index. Aromatic apples and pears, sliced oranges or oven-baked grapefruit with cinnamon are a healthy snack that is only enjoyable and not a drop of fat.
Rule # 8: Don't Forget The 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 the whole space and provides a feeling of satiety for a long time, which is very important if you want to lose weight quickly.
Stir dry fibers into kefir or yogurt, if desired. This dietary supplement is sold in every large supermarket in the health food department, as well as in pharmacies. Despite its advantages, fiber has a laxative effect, stimulates gas formation. Hence, it should gradually be added to your daily diet. The use of dietary fiber may be contraindicated in people with aggravated gastric ulcers, increased intestinal motility, low blood pressure, individual gluten intolerance. Therefore, in consultation with the doctor, the inclusion of fiber in the diet is recommended.
Rule # 9: Get Enough Sleep
A good metabolism is impossible without proper 8 hours of sleep in a dark, quiet room. If rest is not enough, the hormonal balance is disturbed and the need for food increases.
Rule # 10: Choose solid foods
Solid food triggers the maximum number of digestive reactions. When choosing between a soup and a crunchy salad, give preference to the latter: the food is better absorbed and you stay full longer.