Starting to lose weight is not as easy as choosing a travelling destination or creating a PlayAmo login. The unknown, the effort ahead, the potential setbacks and breakdowns are frightening. Most of these doubts come from a lack of information.
While losing weight, it’s important to follow some rules. Then getting rid of extra pounds will be as comfortable as possible and won’t harm your health. Here are basic recommendations that will help you get the shape of your dreams.
Never Strive for Instant Results
Stiff diets and exhausting workouts are a huge stress for the body. A sensible measure is important. The desire to lose a considerable number of pounds in a short time is fraught with serious consequences for your health:
- Reduced immunity due to a lack of vitamins and trace elements.
- Disorders in the nervous system that occur due to an imbalance of certain hormones (serotonin, dopamine, oxytocin), which, in turn, is the result of an acute lack of nutrients.
- Dehydration: express diets lead to weight loss at the expense of water rather than fat. The result is sad: flabby, dry and saggy skin, wrinkles, brittle nails, dull, split hair.
- Reduced muscle tone: under extreme conditions of nutrient deficiency, the body begins to “burn” the most energy-consuming mass: muscles, which consume many times more calories than fat tissues.
- Fat accumulation: the organism, in its effort to survive, activates lipogenesis – the process of forming a fat reserve.
Express diet combined with excessive physical activity, perhaps, and will allow you at the cost of their own health to quickly get rid of extra pounds. But in such cases, the weight always comes back.
Get Checked out
Find the reason why you are overweight. Hormonal malfunctions, lack of certain vitamins or nutrients, and problems with certain organs and systems that slow down the metabolism are often to blame.
So before losing weight, make sure you have a medical examination. Do this under the guidance of a professional nutritionist. An experienced specialist will understand where you need to look, and will save you from taking unnecessary tests.
Start Counting Calories
To begin with, calculate the daily norm of calories, which is exactly what your body needs for normal activity. You can do this with special apps and calculators available on the App Store and Play Market.
The app will request your parameters: weight, age, gender, level of physical activity, etc. The calorie allowance calculated in this way should be reduced by about 15% – this will be the very individual deficit, which will help you gently and without harm to your health to get rid of excess weight.
When working on a diet, remember about the balance of proteins, fats, and carbs. The optimal proportions look something like this:
- Protein – 25%-30%.
- Fats – 25%-30%.
- Cabs – 40%-50%.
Place a Taboo on Unhealthy Foods
While losing weight, you will have to give up some products, even if they are your favorite. We are talking primarily about:
- White bread.
- Mayonnaise and other sauces.
- Fast food.
- Some drinks: canned juices, sugary drinks, alcohol.
- Fatty meats (pork, lamb).
All of these are high-calorie foods that are difficult to fit into the daily diet of a person who is losing weight on a calorie deficit.Besides, many of the foods on the list don’t nourish the body with vitamins and other beneficial substances, but are just an unnecessary burden on it.
Make Your Diet of Healthy Foods
Add healthy foods to your menu that help you lose weight. These include:
- Light meats (chicken, turkey, rabbit, lean beef).
- Low-fat fish.
- Low-fat dairy products.
- Fruits, vegetables, and berries.
The way food is cooked also matters: stewing, boiling, baking, and grilling instead of frying.
It turns out that information about satiety reaches the brain with some delay. That is, the food is already in the stomach, but the body doesn’t yet realize this and continues to signal hunger. Getting into the habit of eating slowly rather than gulping down food at a rapid pace will help avoid overeating.
Practice Split Meals
Nutritionists are unanimous in their opinion: you should eat fractional meals. It’s about five to six meals a day at equal time intervals. Keep within your caloric norm, so portions should be smaller than usual. So you will ensure stable operation of the digestive system and avoid the torment of hunger, which is the main cause of uncontrollable breakdowns.
Drink Clean Water More Often
Water speeds up your metabolism, which in turn activates the fat burning process. Besides, it creates a feeling of fullness in the stomach, thus dulling the feeling of hunger.
Water fits perfectly into the diet of thinners because it contains no calories at all. Nutritionists advise drinking a glass of water at room temperature on an empty stomach, immediately after waking up.