For many women, losing weight is one of the highest priorities in life. After all, achieving such a goal not only guarantees a chic appearance 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 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, the observance of which will allow every woman to look great, regardless of age and circumstances.
Rule # 1: Think about nutrition individually and in advance
Decide which food system you will adhere to - fractional (implies eating in small portions 5-6 times a day) or classic (3 meals a 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 comfortable to divide food into 3 meals.
In addition, the vast majority of fitness experts argue that total calories still play a key role in losing weight. Therefore, do not go on an unhealthy diet, but always eat in moderation and right! Thinking about your daily diet in advance will help prevent unplanned breakdowns with 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 hydrated. But we too often ignore the need to drink. Meanwhile, weight loss directly depends on this factor. Drinking plenty of water helps to accelerate 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 system diseases, it is better to refrain from drinking a large amount of liquid. In such cases, it makes sense to seek advice from your doctor to agree on the permissible amount of fluid you drink per day.
Rule # 3: eat the right fatty foods for weight loss
Contrary to popular belief, not all fat-fortified foods are bad for your health. The use of healthy polyunsaturated fats that cannot be converted into fat deposits not only has a beneficial effect on the body, but is also an aid in weight loss. The most important thing is to find the right lipid sources. Include in your diet:
- oily fish (salmon, tuna, mackerel);
- seafood;
- linseed, corn, olive oil;
- seeds, walnuts;
- avocado.
The right fats will dull hunger, making you lose weight much faster. Use this trick by consuming the listed foods daily. The most high-calorie ones should be carried over to the first half of the day.
Rule # 4: Conscious Eating Promotes Weight Loss
Do not be distracted by anything while eating. Concentrate on each bite, chewing the food thoroughly. The brain does not immediately give a signal about the onset of satiety, therefore we often use more than required. Proper moderate nutrition - 80% success. Remember this and forever delete the concept of "dinner to the TV series" from your life.
Choose carefully high-quality, fresh foods (they are great filling) and eliminate junk food (empty calories) completely. Violation of this rule more than 5 times a week inhibits or completely stops the process of burning fat cells, even if you are simultaneously doing sports.
Rule # 5: More Daily Activity
Losing weight will speed up by itself if you move more. Ignore the elevator and head up the stairs. Walk to work or take a walk in the park before bed. Move around the city by bike. Increasing activity, even for 20-30 minutes, will inconspicuously burn additional calories.
Practice running outdoors. A light jogging in the morning on an empty stomach will help remove fat from the most problematic areas and charge you with positive emotions for the whole day!
Rule # 6: Beware of Liquid Calories
Store-bought juices and sugary sodas are poor thirst quenchers and are loaded with a lot of sugar! Alcohol is also no exception: firstly, it is very high in calories and promotes the formation of fatty deposits, and secondly, it "flushes" nutrients and minerals from the body. 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 consisting of at least half of 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:
- cucumbers;
- tomatoes;
- cabbage;
- radish;
- Bell pepper;
- eggplant;
- asparagus;
- celery;
- garlic;
- greens.
Don't forget the fruit! They also need to be carefully selected, taking into account the glycemic index. Aromatic apples and pears, sliced orange or oven-baked grapefruit with cinnamon are a healthy snack that will bring only pleasure and not a drop of fat.
Rule # 8: Don't Forget Fiber
Include fiber in your diet. It is found in many vegetables and promotes good digestion. Once in the stomach, the fiber swells, filling all the space and providing a feeling of fullness for a long time, which is very important if your goal is to lose weight quickly.
Stir dry fiber into kefir or yogurt if desired. This dietary supplement is sold in any large supermarket in the health food department, as well as in pharmacies. Despite its benefits, fiber has a laxative effect, stimulates gas formation. Therefore, it should be introduced into your daily diet gradually. For people with exacerbated peptic ulcer disease, increased intestinal motility, low blood pressure, individual gluten intolerance, the use of fiber may be contraindicated. Therefore, the inclusion of dietary fiber in the diet is recommended in consultation with the doctor.
Rule # 9: Get enough sleep
A good metabolism is impossible without a proper 8-hour sleep in a dark, quiet room. If rest is not enough, 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 a soup and a crispy salad, it is best to give preference to the latter: the food will be absorbed better, and you will stay full longer.