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There is such a tradition-every year, shortly before December 31, to lose weight for the holidays. No wonder, because on New Year’s Eve we want to look irresistible. You can throw off excess weight and tighten your figure without starvation and torment in the gym. It is important to remember that nutrition is only a 50 % success rate. The popular German brand BRITA gives proven tips to make weight loss effective, and most importantly, healthy.
The elixir of harmony
Often a couple of extra pounds is the result of excess fluid in the body. Paradoxically, but to drive it, it is important to consume more water. And here it is not only the volume that matters, but also the chemical composition.
The daily rate is easily calculated using the formula: weight in kg × coefficient 30 (the number of ml of liquid per 1 kg). Ideally, consume fresh water that is completely free of chlorine, heavy metal salts, and bacteria. Boiled water does not contain any of the above, but it is pointless to look for valuable elements in it. In this respect, filtered water without heat treatment is much more useful. Properly purified water retains its mineral composition, and minerals are useful and necessary for the body. Sufficient consumption of properly purified water removes toxins and excess salt, which is often the cause of excess fluid in the body. And it also allows you to adjust the water-salt balance and speed up the metabolism. As a result, the excess weight goes away faster.
Calories count like
To get rid of extra calories, you need to count them. Keep a food diary and diligently record each meal. A more practical option is a mobile application in the phone that will calculate everything by itself.
Carefully monitor the ratio of proteins, fats and carbohydrates. As a rule, 10-35% of the diet is allocated to proteins, 20-35 % to fats, and 45% to carbohydrates. If you reduce the consumption of one element, make up the balance at the expense of the other two.
And remember that not all nutrients are equally useful. Carbohydrates are allowed only slow. These are cereals, hard grains and legumes. The right fats are found in vegetable oils and nuts. The proteins we are interested in are full of white meat, low-fat fish and fermented dairy products.
Lunch on schedule
Having built a clear diet, you can easily part with excess weight. It is based on a well-known principle — less is better, but more often. This means that for the whole day you need to distribute 5-6 meals at intervals of 2-2. 5 hours. Remember that the most high-calorie foods are eaten at breakfast and lunch. In the second half of the day, the metabolic rate decreases.
Do not forget about the correct drinking regime. For effective weight loss, nutritionists recommend drinking a glass of clean water on an empty stomach, half an hour before meals and before each meal. It is useful to drink filtered fresh water after a meal, but not before an hour. The same applies to other permitted beverages: black, green and herbal teas, unsweetened fruit drinks, and fresh juices.
Are you my friend or my enemy?
Successful weight loss is helped by fat-burning products. These are mainly vegetables with a high content of dietary fiber: all types of cabbage (including sea cabbage), celery root, beets, carrots, sweet peppers. Green beans, garlic, and spinach belong to this camp. Among the fruits and berries, there are no equal citrus fruits, fresh pineapples, raspberries and cranberries. Ginger, cinnamon and turmeric will help you achieve tangible results.
At the same time, it is important to abandon products that multiply kilograms exponentially. The most insidious of them are nuts, crackers, chips and other snacks. After that, smoked meats, homemade pickles, store-bought sauces and packaged juices are sent into oblivion. Out of sight, remove all fat, fried, flour and sweet. By doing so, you will not only reduce the fat content and calorie content of your diet, but also feel a more subtle taste of more natural foods and beverages.
The Taming of the Shrew
Here are a few more tricks that will help you overcome your appetite and achieve the desired figure on the scales. Eat from a small plate, so that there is a feeling of overcrowding. Buy blue or green dishes or put a napkin next to it in the same color scheme. It is proved that cold shades calm the raging appetite.
Try to chew each piece of food thoroughly. At the same time, put the appliances on the table. So the feeling of satiety will come faster. Add less salt to your food and never salt your prepared meals. Remember, its excess retains fluid in the body and disrupts the water balance. Often we confuse hunger with thirst, so it is important to consume enough water little by little, and not at once at the end of the day. Don’t watch TV while eating and put your phone away. Distracted by them, we do not notice how we begin to overeat.
On foot to the cherished goal
The diet will be more effective if you add physical activity to it. But not everyone has the time and energy to go to the gym — on the eve of the holidays, there are enough important things to do without that. In this situation, it remains to move more.
Get off public transport one stop earlier, take a longer route to work, use the stairs instead of the elevator, etc. If possible, take a walk before going to bed and get some fresh air.
Train yourself to do exercises in the morning and arrange 5-minute breaks for office gymnastics at the workplace. Clean the house more often. It is estimated that for half an hour of active cleaning, you can burn up to 150 kcal. Moreover, once again clean up before the holidays will not hurt.
Successfully lose weight for the New Year without compromising your health, your own and those around you — is quite a feasible mission. These simple recommendations are available to absolutely everyone. The main thing is to find the right motivation and not give in to temptation. BRITA will help you with advice and delicious water that is pleasant to drink and does not need to be boiled.