For many women, losing weight is one of the highest 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 confidence, ease and good health. These are all important ingredients for happiness and life satisfaction that should not be neglected.
To lose weight, it is not necessary to exhaust the body with strict diets. Instead, it is enough to remember a few important rules, the observance of which 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 you will adhere to - broken (means eating in small meals 5-6 times a day) or classic (3 meals a day in normal meals). Fractional diet in small meals contributes to easier assimilation of food. However, for many it is more convenient and psychologically comfortable to divide food into 3 meals.
In addition, the vast majority of fitness experts claim that total calories still play a key role in weight loss. Therefore, do not stick to an unhealthy diet, but always eat moderately and properly! Thinking in advance about your daily diet will help prevent unplanned breakdowns with the use of unhealthy foods.
Rule # 2: Drink more water
Remember that water is the source of life. The human body is 70% fluid and needs to be hydrated. But too often we neglect the need to drink. Meanwhile, weight loss directly depends on this factor. Drinking a lot of water helps speed up metabolic processes in the body and has a beneficial effect on our health, skin and hair condition.
It should be borne in mind that with a tendency to edema, kidney and urinary system diseases, it is better to refrain from drinking large amounts of fluids. In such cases, it makes sense to seek the advice of your doctor to agree on the amount of fluid you drink daily.
Rule # 3: Eat real 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 that cannot be converted into fat deposits not only have 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 your diet:
- fatty fish (salmon, tuna, mackerel);
- sea food;
- flaxseed, corn, olive oil;
- seeds, nuts;
Real fat will suppress hunger, which will make you lose weight much faster. Use this trick by consuming these foods daily. The most caloric should be transferred in the first half of the day.
Rule # 4: A conscious diet promotes weight loss
You don’t mind at all while eating. Concentrate on each bite, chewing food thoroughly. The brain does not give a signal immediately about the onset of satiety, so we often use more than necessary. Proper moderate diet - 80% success. Remember this and erase the concept of "dinner in a TV series" from your life forever.
Carefully choose quality, fresh foods (they are excellent satiety) and completely eliminate unhealthy foods (empty calories). Violation of this rule more than 5 times a week slows down or completely stops the process of burning fat cells, even if you do sports at the same time.
Rule no. 5: More daily activities
Losing weight will accelerate on its own 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. Ride your bike around town. Increasing the activity, even for 20-30 minutes, will burn extra calories inconspicuously.
Practice running outdoors. Running lightly in the morning on an empty stomach will help you remove fat from the most problematic areas and fill you with positive emotions for the whole day!
Rule # 6: Beware of liquid calories
Purchased juices and sweet carbonated drinks quench thirst poorly and are full of a lot of sugar! Alcohol is also no exception: first, it is very high in calories and promotes the formation of fat deposits, and secondly, it "washes out" useful substances and minerals from the body. In addition, the consumption of alcoholic beverages is constantly hungry - and that, of course, does not contribute to weight loss.
Rule no. 7: Eat more vegetables and fruits
A diet consisting of at least half of plant foods 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:
Don't forget the fruit! They should also be carefully selected taking into account the glycemic index. Aromatic apples and pears, sliced oranges or grapefruit baked in the oven with cinnamon are a healthy snack that will bring only pleasure, not a drop of fat.
Rule no. 8: Don’t forget the fibers
Include fiber in your diet. It is found in many vegetables and promotes good digestion. They enter the stomach, the fibers swell, filling all the space and providing a feeling of satiety for a long time, which is very important if your goal is to lose weight fast.
If desired, mix dry fibers into kefir or yogurt. This dietary supplement is sold in any large supermarket in the health food department, as well as in pharmacies. Despite its advantages, the fibers have a laxative effect, stimulating the formation of gases. Therefore, it should be introduced into the daily diet gradually. For people with exacerbated peptic ulcer disease, increased bowel motility, low blood pressure, individual gluten intolerance, fiber use may be contraindicated. It is therefore recommended to include dietary fiber in the diet in consultation with your doctor.
Rule # 9: Get enough sleep
Good metabolism is impossible without proper 8-hour 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 trigger the maximum number of digestive reactions. When choosing between soup and crispy salad, it is best to give preference to the latter: the food will be better absorbed, and you will stay full longer.