To lose weight, do you need to eat little or no food at all? This is a big misconception. This approach is very harmful to health, undermines the metabolism and can lead to very sad consequences. It should be remembered that it is impossible to properly lose weight without physical activity. As doctors say: "A diet without sports is a stomach ulcer."
Tip 1
Your diet needs to be adjusted so that it contains as few fast carbohydrates as possible. Of course, they can be consumed in large quantities, but only before exertion, physical or mental. Fast carbohydrates are all sweet, as well as starchy foods, rice and potatoes.
What is recommended to be removed from the diet:
- cakes;
- confectionery, bakery products;
- pasta;
- rice porridge, including milk, as well as boiled rice;
- fried potatoes and fries.
Potatoes can be eaten in the morning and only boiled. White rice should be replaced with dark varieties, brown, wild or black. Bread should be replaced with rye or whole grain, preferably yeast-free.
Tip 2
Don't starve for long. If you want to eat - eat, while choosing low-calorie food. The multiplicity of food intake should be 5-6 times a day, but in very small portions. These frequent meals will speed up your metabolism, which in turn will help you burn fat to the maximum.
Tip 3
Eat as many vegetables as possible. Especially green ones, these are: lettuce leaves, herbs, celery, cabbage. It sounds corny, but vegetables are low in calories and rich in minerals and nutrients, which will help you feel good. And here an interesting rule applies: the more flowers in your plate, the better.
Tip 4
Never ignore your morning meal. Breakfast is the main meal. It is he who gives a charge for the whole day, and also helps to further accelerate the metabolism. The best breakfast solution is oatmeal with some kind of fruit or nuts. You can afford a whole grain bread sandwich with lean meat. Preferably turkey or chicken.
Tip 5
Don't chase quick results. Quickly lost pounds will return to you just as quickly. It takes a long time for the results to appear and even longer for them to take hold. It is also worth remembering that exercise with iron in the gym is quite effective, but you need to work on a program that is different from the program of bodybuilders. You need to work with a small weight, because the main thing is the number of repetitions. Light weight and consistency of exercise will give your body tone, mobility and flexibility, as well as with small weights, you will protect yourself from injury. The intensity of the workout is the main condition for losing weight. Aerobic activity should be included before and after training, and the total duration should be at least 40 minutes. This is the minimum time for the depletion of glycogen stores. After it, fat will begin to burn. If a workout of 40 minutes is an ordeal for you, it will mean that you have taken too much load. In this case, you should either reduce the weight or replace running with walking.
