Nowadays being overweight not only affects a person's appearance but also it has an adverse impact on family relationships and health. Many people want to lose weight and get in shape. Is it possible? Of course, you can do it! Find out more from this article.
Adiposity leads to problems with the cardiovascular system. It can significantly reduce the term of your life. Sometimes extra weight becomes a stumbling block about work, for the choice of a beautiful dress and attitudes of people in society. Our bodies are programmed to preserve and increase the "reserve of fat," that is why to gain weight easily, but it is tough to lose. You should always remember that the main thing it is not losing weight. It is much more important to maintain the desired result.
You should "tune" yourself psychologically to start losing weight. You have to accept the fact to lose weight in a short time is impossible without damage to health. Many manufacturers promise miracle-pills and super-trainers which help you. But don't believe them! If you want to lose weight effectively and keep it off, you have to act according to the scheme drawn up in advance. Not a single step back! Losing of extra weight must happen gradually. Sharp rejection of food and exhaustion of body hard physical activity is causing diseases of the gastrointestinal tract, and diseases of the joints, not to mention the strain on the heart.
Eat and lose weight naturally
The belief that to lose weight you need to give up eating is very wrong. Therefore the human body accumulates fat and carbohydrates as a reserve that it needs. So it is important to eat a balanced manner. That is, your diet must have proteins, fats, and carbohydrates a mandatory basis. However, some carbohydrates you need to reduce slightly. After all, carbohydrates are converted into energy. But if some carbohydrates exceed a norm for the human organism, soon these residues are deposited on the abdomen and thighs. This is exactly what destroys your beautiful figure.
Nutritionists advise you have a hearty breakfast, good lunch, and easy dinner. This ensures that you will fast lose weight and keep it off permanently. Scientists have long figured out that in the first half of the day people move more. Respectively, we may eat a little more than at night. Dinner should be easy because your stomach needs rest at night. The food does not metabolize if you eat it late at night. Then you add a hearty breakfast in the morning, but your dinner has not metabolized yet. As a result, everything that is not had time to be absorbed will be your overweight.
Nutritionists recommend eating 5-6 times a day, certainly at the same time eating small portions. At the same time, you need to monitor not only the weight of the food, which should be around 250-350 grams but also count calories safe products. Your single portion should not exceed 400-450 kcal. The total amount of kcal of your diet must not exceed 1600-1700. You should not reduce the caloric content of below 1200 kcal if you do not consult about this with your doctor.
You need to diversify your diet with plenty of fruits and vegetables. In fact, you can eat it in unlimited quantities. You should snacking and satisfy hunger pangs by apples or a salad of cabbage and carrots, but in any case not chocolate and biscuits. Nowadays your primary task is to reduce the amount of sweets, baked goods, and salted, smoked, fried, spicy dishes. And very soon you will have to exclude these harmful products altogether.
Also, many nutritionists advised keeping a diary of weight loss, which will help you control your diet. How to keep a diary of weight loss? It's easy! You must write following items:
- the name and quantity of the product that you ate
- your weight in the morning (you need to control the loss of weight)
- how much time you played sports
The main thing is that you do not lie to yourself because this diary is only for you.
Sport is my life
A proper diet is, of course, right, but nobody canceled the exercise. If you want to lose weight and keep it off, we should start with light workouts, namely gymnastics. It is not as traumatic as other sports. Remember, that after the long absence of physical activity your body will resist your efforts. And you will feel pain in the muscles and joints. Morning exercises will help you energize for the day and prepare the body for more strenuous exercise. An excellent alternative to the gym is yoga, Pilates, fitness, and shaping. And if you want to combine business with pleasure, you should go to the dance hall.
You need a lot of water
Experts advise drinking about two liters of plain water. Also, they do not advise to drink soda water, sugar water, tea, especially at night. It is fraught with the appearance of edemas
Well, how to lose weight easily and keep it off?
- Count calories and eat according to the plan: breakfast, lunch, dinner;
- Eat right (if you did not eat fatty foods during the diet, then you do not recommend to start to do it after; restrict the use of flour and sweet);
- You should not forget about sports and active lifestyle (move as much as possible, because the movements stimulate metabolism);
- Try to get rid of bad habits (smoking, alcohol);
- Do not be afraid of "failures" (do not scold yourself when you broke down and ate something tasty, but terribly nutritious. Just pull yourself together, count calories and convince yourself that it was a holiday, the next day eats regularly).
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- Let your dish will blue. Scientists prove that colors affect appetite. Blue suppresses appetite, and the red and yellow, on the contrary, increase.
- Wait 20 minutes before you have an extra portion of food
- Eat at the kitchen table but not on the couch.
- Make yourself an honest picture "before." You will more motivate.
The advice listed above are of a general nature, so we recommend that you consult with a nutritionist and choose an own supply diet, which will focus specifically on the fight against obesity.
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