For many women, losing weight is one of the highest priorities in life. After all, achieving such a goal not only guarantees a stylish appearance and complete freedom of choice in clothing stores, but also brings self-confidence, lightness and good health. All of these are important ingredients for happiness and life satisfaction that should not be neglected.
To lose weight it is not necessary at all to exhaust the body with strict diets. Instead, it is enough to remember a few important rules, the observance of which will allow all women to look great, regardless of age and circumstances.
Rule No. # 1: Think about nutrition individually and in advance.
Decide which food system you will stick to: fractional (involves eating in small portions 5-6 times a day) or classic (3 meals a day in normal servings). Fractionated 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.
Additionally, the vast majority of fitness experts argue that total calories continue to play a key role in weight loss. Therefore, do not follow an unhealthy diet, but always eat in moderation and well! Thinking about your daily diet in advance will help you prevent unplanned breakdowns with the use of unhealthy foods.
Rule No. # 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 too often we ignore the urge to drink. Meanwhile, weight loss is directly dependent on this factor. Drinking plenty 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 noted that with a tendency to edema, kidney and urinary system diseases, it is better to refrain from drinking a large amount of fluid. In such cases, it makes sense to seek the advice of your doctor to agree on the allowed amount of liquid you drink per day.
Rule No. # 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 stores not only has a beneficial effect on the body, but also helps with weight loss. The most important thing is to find the right lipid sources. Include in your diet:
- blue fish (salmon, tuna, mackerel);
- seafood;
- linseed, corn, olive oil;
- seeds, nuts;
- avocado.
The right fats will quench your hunger, making you lose weight much faster. Use this trick by consuming the listed foods on a daily basis. Those higher in calories should move to the first half of the day.
Rule No. 4: mindful eating promotes weight loss
Don't be distracted by anything while eating. Focus on each bite, chewing your food well. The brain does not give an immediate signal about the onset of satiety, so we often use more than necessary. Adequate moderate nutrition: 80% success. Remember this and eliminate the concept of "dinner to the television series" from your life forever.
Choose fresh, quality foods carefully (they are a great filler) and cut out junk food entirely (empty calories). Violation of this rule more than 5 times a week slows or completely stops the process of burning fat cells, even if you are playing sports simultaneously.
Rule No. 5: more daily activity
Weight loss will speed up on its own if you move more. Ignore the elevator and go up the stairs. Walk to work or take a walk in the park before bed. Get around the city by bike. Increased activity, even 20 to 30 minutes, will discreetly burn extra calories.
Practice running outdoors. A light jog in the morning on an empty stomach will help remove fat from your most problem areas and fill you with positive emotions throughout the day!
Rule No. # 6: watch out for liquid calories
Store-bought juices and sugary sodas are bad for quenching thirst and 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 "removes" useful substances 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 No. 7: eat more vegetables and fruits
A diet consisting of at least half 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;
- vegetables.
Don't forget the fruit! They also need to be selected carefully, taking into account the glycemic index. Scented apples and pears, slices of orange or grapefruit baked with cinnamon are a healthy snack that will only bring pleasure 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, filling the entire 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 food supplement is sold in any large supermarket in the healthy eating department, as well as in pharmacies. Despite its benefits, fiber has a laxative effect, it stimulates the formation of gases. Therefore, it should be introduced into your daily diet gradually. For people with aggravated 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 adequate 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 foods trigger the most digestive reactions. When choosing between a soup and a crunchy salad, it is best to give preference to the latter: the food will absorb better and you will stay full longer.