For many women, losing weight is one of life's highest priorities. 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 components of happiness and life satisfaction that should not be forgotten.
To lose weight, it is not necessary to tire the body with strict diets. Instead, it is enough to remember a few important rules that will make every woman look great, regardless of age and circumstances.
Rule 1: Think about your diet individually and in advance
Decide which food system you will follow - fractional (that is, eat in small portions 5-6 times a day) or classic (3 meals a day in normal portions). Fractional diet in small portions promotes easier food assimilation. However, for many people it is more convenient and psychologically more convenient to divide food into 3 meals.
In addition, most fitness experts say that total calories still play a key role in weight loss. So don't go on an unhealthy diet, but always eat in moderation and properly! Thinking in advance about your daily diet will help prevent unplanned breakdowns by eating 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 moisturized. But all too often we ignore the need to drink. Meanwhile, weight loss directly depends on this factor. Drinking lots of water helps to speed up the 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 large amounts of fluids. In such cases, it makes sense to seek the advice of a doctor to agree on the amount of fluid you should drink per day.
Rule 3: Eat the right fatty foods to lose weight
Contrary to popular belief, not all fatty foods are harmful to your health. Consumption of healthy polyunsaturated fats, which cannot be converted into fat deposits, has a beneficial effect on the body, but is also an aid in weight loss. The most important thing is to find the right sources of lipids. Include in the diet:
- oily fish (salmon, tuna, mackerel);
- seafood;
- linseed, corn, olive oil;
- seeds, walnuts;
- avocado.
The right fats will quench your hunger, making you lose weight much faster. Use this trick when consuming the listed foods every day. Most calories need to be transferred to the first half of the day.
Rule 4: Conscious eating promotes weight loss
Nothing distracts while eating. Focus on each bite by chewing the food thoroughly. The brain does not immediately signal the onset of satiety, so we often take more than necessary. Proper moderation - success of 80%. Remember this and forever erase the notion of "dinner for the TV series" from your life.
Carefully choose quality, fresh food (they fill perfectly) and completely eliminate 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 are doing sports at the same time.
Rule 5: Increased daily activity
Weight loss will automatically speed up if you move more. Ignore the elevator and go up the stairs. Take a walk to work or take a walk in the park before bed. Navigate the city by bike. By increasing the activity, even for 20-30 minutes, you will inconspicuously burn extra calories.
Train outdoor running. A light run in the morning on an empty stomach will help to remove fat from the most problematic places and charge you with positive emotions for the whole day!
Rule # 6: Beware of liquid calories
Store-bought juices and sweet carbonated drinks are bad thirst quenchers and are high in sugar! Alcohol is no exception: firstly, it contains a lot of calories and promotes the formation of greasy deposits, and secondly, the body "rinses out" useful substances and minerals. 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 that includes at least half of the vegetable dishes is good for the body and promotes fast fat burning. Vegetables are rich in nutrients, vitamins and minerals.
Focus on finding foods without starch. Suitable for you:
- cucumbers;
- tomatoes;
- cabbage;
- radish;
- 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, sliced orange or oven-baked grapefruit with cinnamon are a healthy snack that will bring only joy and not drops of fat.
Rule 8: Don't forget the fiber
Include fiber in your diet. It is found in many vegetables and promotes good digestion. The fiber that enters the abdomen swells, filling the entire space and providing a lasting feeling of satiety, which is very important if your goal is to lose weight quickly.
If desired, mix the dry fiber in kefir or yogurt. This food supplement is sold in any large supermarket in the health food department, as well as in pharmacies. Despite its advantages, the fibers have a diarrhea effect, stimulating gas formation. Therefore, it should be introduced gradually into the daily menu. In people with exacerbated peptic ulcer disease, increased intestinal motility, low blood pressure, individual gluten intolerance, the use of fiber may be contraindicated. Therefore, in consultation with your doctor, it is recommended to include fiber in your diet.
Rule 9: Get enough sleep
Good metabolism is not possible without a 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 foods cause the maximum number of digestive reactions. When choosing between soup and crispy salad, it is best to prefer the latter: the food is better absorbed and you will stay full longer.