For many women, losing weight is one of the top priorities in life. After all, achieving such a goal guarantees not only a stylish look and complete freedom of choice in clothing stores, but also gives self-confidence, lightness and health. All of these are important components for happiness and life satisfaction that should not be neglected.
It is not necessary at all to exhaust your body with strict diets to lose weight. Instead, it is enough to remember a few important rules that will make every woman look great, regardless of age and circumstance.
Rule 1: Consider nutrition individually and in advance
Decide which food system you will adhere to - fractional (meaning eating in small portions 5-6 times a day) or classic (eating 3 meals a day in regular portions). Fractional nutrition in small portions contributes to easier assimilation of food. However, many people find dividing food into 3 meals more convenient and psychologically more comfortable.
Additionally, the vast majority of fitness experts argue that total calories still play an important role in weight loss. Therefore, do not go on an unhealthy diet, always eat in moderation and right! Thinking through your daily diet in advance will help prevent unplanned breakdowns with the use of unhealthy foods.
Rule #2: Drink More Water
Remember that the source of life is water. The human body is 70% fluid and needs hydration. But too often we ignore the need to drink. By the way, weight loss directly depends 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 it is better to refrain from drinking large amounts of liquid, as edema is prone to diseases of the kidneys and urinary system. In such cases, it makes sense to seek advice from your doctor to agree on the amount of fluid you should 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, which cannot be converted into fatty deposits, not only has a beneficial effect on the body, but also helps to lose weight. The most important thing is to find the right sources of lipids. Include in your diet:
- fatty fish (salmon, tuna, mackerel);
- Sea products;
- linseed, corn, olive oil;
- seeds, walnuts;
- Avocado.
The right fats reduce hunger and allow you to lose weight much faster. Use this trick by consuming the listed foods daily. The highest-calorie ones should move into the first half of the day.
Rule #4: Conscious Eating Promotes Weight Loss
Nothing should distract you while you eat. Concentrate on every bite, chew food thoroughly. The brain does not give an immediate signal about the onset of satiety, so we often use more than necessary. Proper moderate nutrition - 80% success. Remember this and remove the concept of "dinner on the show" from your life forever.
Choose quality, fresh foods carefully (they're wonderfully filling) and eliminate junk food altogether (empty calories). Violation of this rule more than 5 times a week will slow down or completely stop the process of burning fat cells, even if you are doing sports at the same time.
Rule #5: More Daily Activities
If you move more, weight loss will accelerate on its own. Ignore the elevator and go up the stairs. Before going to bed, walk to work or take a walk in the park. Cycle around the city. Increased activity burns extra calories unnoticed, even for 20-30 minutes.
Take a jog outdoors. A light jog in the morning on an empty stomach will help remove fat from the most problematic areas and will charge you with positive emotions for the whole day!
Rule #6: Beware of Liquid Calories
Grocery store juices and sugary sodas are poor thirst quenchers and contain 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 "cleans" beneficial 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 #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;
- tomato;
- cabbage;
- radish;
- Green 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 oranges or baked grapefruit with cinnamon is a healthy snack that will bring only pleasure, not a drop of oil.
Rule #8: Don't Forget the Fiber
Add fiber to your diet. It is found in many vegetables and promotes good digestion. Once in the stomach, fiber swells, 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 quickly.
If desired, mix the dry fiber with kefir or yogurt. This dietary supplement is sold in any large supermarket and pharmacies in the health food section. Despite its benefits, fiber has a laxative effect, stimulates gas formation. Therefore, it should be gradually included in your daily diet. The use of fiber may be contraindicated for people with severe peptic ulcer disease, increased intestinal motility, low blood pressure, individual gluten intolerance. 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, 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. Choosing between soup and crispy salad, it is best to give preference to the latter: the food is better absorbed and you stay full longer.