For many women, losing weight is one of life’s top priorities. After all, achieving such a goal not only guarantees a fashionable look and complete freedom of choice in clothing stores, but also gives you confidence, lightness and good health. These are all important components of happiness and life satisfaction that should not be neglected.
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 that can be followed to make every woman great, regardless of age and circumstances.
Rule 1: Think about eating individually and in advance
Decide which eating system you will follow - fragmentary (5-6 times daily in small portions) or classic (3 meals per day in normal portions). Fractional nutrition in small portions contributes to easier assimilation of food. However, many people find it more convenient and psychologically more convenient to divide food into 3 meals.
In addition, the vast majority of fitness experts argue that total calories continue to play a key role in losing weight. Therefore, do not eat an unhealthy diet, but always consume it in moderation and correctly! Thinking about your daily diet in advance will help prevent unplanned breakdowns associated with using 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 too often we ignore the need to drink. Meanwhile, weight loss depends directly on this factor. Consuming a lot of water speeds 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 the tendency of edema, kidney and urinary tract diseases, it is better to refrain from drinking large amounts of fluids. In such cases, it makes sense to ask your doctor for advice on how to agree on the amount of fluid you can take each day.
Rule 3: Eat proper fatty foods
Contrary to popular belief, not all foods fortified with fat are harmful to your health. The use of healthy, polyunsaturated fats, which cannot be converted into fat deposits, not only has a beneficial effect on the body, but also helps in weight loss. The key is to find the right lipid sources. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- Seafood;
- flaxseed, corn, olive oil;
- seeds, nuts;
- avocado.
The right fats quench your hunger and thus lose weight much faster. Use this trick by consuming the foods listed daily. The ones with the most calories should be carried over to the first half of the day.
Rule 4: Conscious eating promotes weight loss
Do not disturb anything while eating. Concentrate on every bite, chew the food thoroughly. The brain does not give an immediate signal of the onset of satiety, so we often use more than is necessary. Adequate moderate nutrition - 80% success. Keep this in mind and erase the notion of "dinner on TV" from your life forever.
Carefully choose quality, fresh foods (filled perfectly) and completely wipe out junk foods (empty calories). Violating this rule will slow down or stop the process of burning fat cells more than 5 times a week, even if you are exercising at the same time.
Rule 5: Multiple daily activities
Weight loss alone accelerates if you move more. Ignore the elevator and go up the stairs. Walk to work or take a walk in the park before going to bed. You can move around the city by bike. Increasing activity, up to 20-30 minutes, burns extra calories without noticing.
Exercise for outdoor running. A light jog in the morning, on an empty stomach, helps remove fat from the most problematic areas and fills the whole day with positive emotions!
Rule 6: Beware of liquid calories
In-store juices and sugary soft drinks are bad thirst quenchers and are high in sugar! Alcohol is no exception: on the one hand, it has a very high caloric content and promotes the formation of fatty deposits, and on the other hand, it "washes out" useful substances and minerals from the body. In addition, consuming alcoholic beverages keeps you hungry - and that, of course, doesn’t contribute to weight loss.
Rule 7: Eat more vegetables and fruits
A diet consisting of at least half of vegetable foods is good for the body and promotes fast fat burning. Vegetables are high in nutrients, vitamins and minerals.
Focus on finding non-starchy foods. Suitable for you:
- cucumber;
- tomato;
- cabbage;
- radish;
- Bell peppers;
- eggplant;
- asparagus;
- celery;
- garlic;
- greens.
Don't forget the fruit! These should also be carefully selected, taking into account the glycemic index. Aromatic apples and pears, sliced oranges or oven-baked grapefruits with cinnamon are a healthy snack that means just 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, fills all the spaces and provides a feeling of fullness for a long time, which is very important if the goal is fast weight loss.
Mix dry fiber into kefir or yogurt as desired. This dietary supplement is sold in any major supermarket in the healthy food department as well as in pharmacies. Despite its benefits, fibers have a laxative effect, stimulating gas formation. Therefore, it should be gradually introduced into the daily diet. The use of fiber may be contraindicated in exacerbated peptic ulcer disease, increased bowel movements, hypotension, and individual gluten intolerance. Therefore, the inclusion of dietary fiber in the diet is recommended 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 disrupted and the need for food increases.
Rule 10: Choose solid foods
Solid food triggers the maximum number of digestive reactions. When choosing between soup and crispy salad, it’s best to prefer the latter: the food is better absorbed and stays full for longer.