Contents
- 1. Don’t Skip Breakfast
- 2. Watch your portion sizes
- 3. Eat less overall
- 4. Always drink a glass of warm water before meals
- 5. If you really want sweets, allow yourself to have them.
- 6. Skip low-fat foods
- 7. Do not drink kefir and do not eat cottage cheese at night
- 8. If you break loose, do not scold yourself.
So that the goal of “losing weight by summer”, which many have set now, does not harm your body, you need to follow a few simple rules. Which one, says the doctor.
Losing weight should be smoothly woven into your daily routine, without turning it into the Holy Grail and a super-important goal. Of course, it is necessary to rebuild the diet based on the needs of your body, but you should also follow the rules related to the rhythm of nutrition. Ekaterina Volkova, an obstetrician-gynecologist, spoke about them in an interview with Doctor Peter.
1. Don’t Skip Breakfast
If you sleep enough and well, then the body spends «reserve» carbohydrates that you «put» in the liver during the day. If they are replenished not in the morning, but in the evening, the “reserves” will go into fat.
2. Watch your portion sizes
Normally, the body completely digests only 200–300 grams of food at a time, and utilizes the excess into fat. It should be remembered that with age, the portion size should be reduced, and meals should be arranged more often.
3. Eat less overall
Do you work hard, play sports, but do not lose weight? Try counting the calories in what you eat. Most likely, you can still find something superfluous there.
4. Always drink a glass of warm water before meals
Instead of water, you can use chamomile tea. The fact is that behind the feeling of hunger, in fact, the usual thirst is often hidden — enough to drink, and it will go away. If, after 20 minutes, hunger still remains with you, then it’s really time for you to have a snack.
5. If you really want sweets, allow yourself to have them.
But not much and only in the morning. Better in the morning — so there is more opportunity to utilize the energy received. Less «illegal» would be a slice of homemade whole wheat fruit pie or dark chocolate.
6. Skip low-fat foods
Fat can and should be eaten, as it produces sex hormones and stress hormones.
7. Do not drink kefir and do not eat cottage cheese at night
Foods containing lactose in the evening can cause fermentation and increase insulin release. The latter enhances the deposition of fat, especially in the abdomen — the so-called visceral fat.
8. If you break loose, do not scold yourself.
Breakdowns happen, and that’s okay. Therefore, do not quit the diet you have started and just return to the “true path”.