Diet does not work, despite the fact that you devote a lot of time and attention to slimming? You may be breaking one of the “diet commandments.” Learn how to lose weight effectively without disappointment and the yo-yo effect – learn a few basic rules!
You must realize that slimming should not be a chore and a temporary change in lifestyle. The way you eat should become a habit and thus enable you to maintain a healthy weight for many months. Half a year of a drastic diet will be useless if you return to your old lifestyle after losing extra pounds. Then you can be sure that you will return to your previous figure very quickly. Following certain “golden” weight loss rules can be helpful – both in getting rid of fat and maintaining its effect!
- Eat 5 meals a day – anyone who has ever lost weight knows this rule. To make losing weight more effective, in addition to the three main meals (breakfast, lunch and dinner), also eat a second breakfast and an afternoon snack. Of course, these cannot be large or caloric dishes, it is best to choose fruit, yoghurts, cottage cheese and vegetables. Thanks to this, your metabolism will constantly work and you will avoid attacks of “wolf hunger”.
- The diet cannot be short-lived – drastic ways to lose weight will work only in the case of losing excess water from the body, e.g. a few days before an important ball, when you need to fit into a dress. After this type of methods, the body returns to its old figure very quickly, and the metabolism often decreases, which makes it difficult to lose weight later. Diet is a long-term process, lasting several months. In addition, it is difficult, because sometimes, despite the efforts, the weight will not budge – but you should be patient and remember that effectiveness takes time.
- Consume only small portions – eating two meals a day makes you gain weight, and eating five meals a day leads to weight loss. This is because the human body, having supplied small amounts of food, prepares for the period of “famine” and stores reserves in the form of hated fat.
- Plan your meals – Reaching for anything ends badly. Planning meals in advance, preparing a lunch for work in the form of a salad the day before will contribute to weight loss. Thanks to this, you will avoid eating fast in fast food, reaching for sweets and you will start to control what you eat.
- Don’t eat in front of the TV “Unfortunately, this is what happens to many of us. We like to snack while watching a movie, usually chips, sweets or salty nuts. This can lead to us not paying attention to how much we actually eat. In addition, put meals on small plates – you will fool your brain that you eat more than you really need. Also compose them in such a way that they taste good, because eating something not very good will lead to reaching for another treat to compensate for the unpleasant meal.
- Make a move – it turns out that the easiest way to burn fat is through not very intense exercise. So you don’t have to sweat in the gym – if you follow the right diet, all you need to do is, for example, start walking to work or introduce three minimum 40-minute walks a week.
- Take a day off – to make weight loss more pleasant (and effective at the same time), you need to indulge in something fattening from time to time. During parties, grand outings or holidays, we don’t have to deny ourselves everything. In the first months of the diet, allow yourself only one calorie meal a week. One meal will improve your well-being and will not destroy the current effects.
- Drink lots of drinks – of course, the non-carbonated and unsweetened ones. Water is the best to break down fat. Light drinks are also out, because most often sugar is replaced with a sweetener.
- Don’t sit down, stop – this advice is important especially for people who spend most of the day in a sitting position. You must stand for a minimum of 10 minutes every hour of the day to achieve results. Use this trick while standing at a stop, on a tram or bus, or during a break at work.
- Check the labels – do not believe what is written in bold on the label of each product. Read what is written on the back in smaller font. It’s important to know what you eat. Especially in the case of light products, which often contain a lot of carbohydrates.