Fighting excess weight Is a problem that is relevant for both men and women. Everyone may have different reasons for this: someone wants to get in shape for the beach season, others think about health, others become hostages of their lifestyle and only dream of a sports figure without making any effort. At the same time, many of them think that losing weight is very difficult. It is not surprising – after all, there is so much information about “” transformations around. In fact, the only effective way to lose weight is through a holistic approach.
If you have gained weight, then it is worth starting the fight against extra pounds by analyzing your eating habits. Try for a few days just recording everything that you eat, and note at what time and in what situation you usually do it. Eating in front of the TV, snacks on the go, “” stress – all these can cause obesity and interfere with maintaining a healthy weight.
It is also worth noting how much water you drink every day, while tea, coffee or juices do not count. Many articles have been written about the benefits of water, and all authors agree that drinking enough fluids helps maintain a healthy weight. There are many reasons for this: for example, sometimes people confuse thirst with hunger and eat when they are actually thirsty. Also, the use of a sufficient amount helps to accelerate metabolism, has a positive effect on the condition of the skin and regulates digestion.
Another important point is the correct goal setting. You should not strive to lose weight quickly – this process should be slow, but consistent. The optimal rate of weight loss without harm to the body is 2-4 kg per month, depending on the initial weight and other parameters. You can create a schedule and follow it, taking into account various factors: for example, if you have one or two weeks of vacation, do not plan for this time to lose weight, but focus on maintaining the already achieved result.
There are a number of rules to help you stay fit:
1.
Consider the characteristics of your body. There are no universal recipes, so any recommendations must be adapted to each specific situation.
2.
Attitude is already half the battle. In order not to lose determination, try to visualize your goal: imagine how great you will look in your favorite dress or how much easier it will be for you to carry your weight in heels. Break your goal down into multiple milestones and reward yourself for achieving each one.
3.
It is likely that at some point you will step back from your diet and allow yourself a slice of cake or a plate of fatty pilaf. There is nothing wrong with that – a couple of hundred extra calories does not negate everything that you have already achieved, in addition, now there are modern safe means that block fats and prevent extra pounds from being deposited – like, for example, XL-S Medical. It also helps regulate appetite, so you feel fuller from eating less. However, remember that the more often you violate the principles of healthy eating, the longer it will take you to achieve results.
4.
If you have a friend who also wants to lose weight, join forces. You will be able to learn recipes for delicious and healthy meals together, and going to the gym together will reduce the percentage of workouts missed due to laziness.
5.
From the variety of dietary products, focus on what you love. There is no need to choke on asparagus or celery if you hate them – just eat other vegetables. A similar rule works for sports, so try to find for yourself the types of activities that you will enjoy doing.
6.
Any recipe can be slightly modified so that the resulting dish contains fewer calories: instead of fatty pork, give preference to chicken or turkey, replace white bread with whole grain, and mayonnaise with a light salad dressing, etc.
7.
Several meals reduce the risk of overeating, as you have less food to fill up. Firstly, you will not have time to get very hungry, and secondly, you will know that in 2-3 hours you will be able to replenish energy reserves with another snack. It can also help you resist the temptation to have a hearty meal before bed.