Many people who have managed to get rid of excess weight through incredible efforts, face the problem that they do not manage to keep their body weight within the normal range. Therefore, it is so important to know how to approach the process of weight loss, so as never to return to this issue.
everyone who once in his life tried to lose weight, wondered why it is not possible to do quickly and effectively? What is my mistake? And the answer is simple: to get rid of extra pounds, you need to be able to properly manage this process. Joinfo.com will talk about how to reduce body weight, and at the same time stay in full health.
The process of losing weight means more conscious planning of food intake and control over the food consumed. However, it is worth considering that the metabolic rate of each person is unique. Even in people of the same age and gender, with the same weight and growth the process of fat burning occurs quite differently.
For this reason, you need to know the features of your body and more patiently approach the process of weight loss. This will help with dignity to go through such a difficult period and achieve the desired results.
Reduce fat intake
It is believed that the amount of fat consumed is one of the most important indicators of how the process of weight loss will take place.
If we compare the effect of two completely different low-fat and carbohydrate diets on long-term weight loss, it turns out that adding less fat to the menu helps to burn a much larger number of calories in the long run.
But it should be taken into account that low-carb diets – not the only way to lose weight. It is important to understand that the diet should exclude harmful trans fats, but leave useful, which should be about 25 percent of the daily caloric content. Only in this case will it be possible to lose weight safely for health.
Consume more fresh vegetables
Fresh vegetables are magical foods that help you lose weight easily. They are low-calorie, but contain a large number of micronutrients and plant bioactive components that accelerate metabolism, help dissolve accumulated fats and prevent deterioration in weight loss.
When planning your diet, you should enrich it with green leafy vegetables, which are better consumed raw. Starchy vegetables should be eaten in small portions once a week. Serve plant-based food better with lean meat and with a little olive oil.
Give up processed meat
The diet of a slim ageing person should consist of a large number of fresh vegetables and fruits, unpeeled grains, unroasted nuts and legumes, as well as fish, chicken, turkey meat, eggs, milk, cheese, yogurt and kefir, which are sources of animal protein.
Losing weight by reducing or eliminating red meat and bacon opens the door to a healthy lifestyle. Processed meat products such as ham, sausage, salami, sausages and sausages must be completely discarded.
Losing weight with hunger is a method of weight loss, which gives maximum discomfort to a person. Yes, if you refuse to eat, you can get rid of extra pounds, but in this case the health will suffer and the lost weight will later return.
In addition, during fasting minerals, such as sodium and potassium, in excess amounts are excreted in the urine, blood pressure is reduced, and most of the lost weight falls on water and loss of muscle mass.
In this case, uric acid and lipids are broken down in the blood. There are stones in the gallbladder because of the stagnation of bile. The exchange of substances is slowing down. Hair loss, fatigue and irritability are the right companions of hunger.
At the same time, pleasure receptors are activated in the brain, and there is an excessive interest in any food, but most of all – to the caloric, restraining appetite is almost impossible, which is fraught with overeating. As a result, the weight returns in the blink of an eye.
Don’t give up bread
To start the process of fat burning in the body, it is necessary to eat whole grains in a balanced way, and at the same time exclude refined grains, starchy foods, and foods containing pure sugar. Therefore, bran or whole grain bread is the ideal food for weight loss.
Inulinu dietary fibers contained in wheat fiber have a prebiotic effect and protect the colon from the appearance of cancer cells, increasing the amount of short-chain fatty acids in the body.
Eating enough wheat bread or whole grains such as buckwheat reduces the activity of the disease-causing beta-glucurinidase by 30 percent. It also provides protection against diseases such as diabetes, heart disease and cancer.
The antioxidants in wheat and dietary fiber interact by binding bile acids and reducing the synthesis of cholesterol in the liver.
Give preference to olive oil
It is believed that eating foods high in saturated fatty acids and trans fats leads to obesity. But the regular inclusion of healthy lipids in moderation in the menu helps to maintain a normal weight. Therefore, when choosing vegetable oils, give preference to olive oils.
Olive oil contains a large amount of monounsaturated fats called “oleic acid” that have an antivascular effect. And it is the best source of antioxidants, essential fatty acids and vitamin E.
Consume olive oil regularly. It lowers LDL cholesterol in the blood and increases good cholesterol. Get rid of butter, lard, cream, oily sour cream, coconut oil and any solid margarine to speed up the process of healthy weight loss.
Completely give up the sweet soda
Many of those who are overweight do not present their food without cola or concentrated fruit juices. Which are extremely harmful to health. But do they have an alternative that will give them the same pleasure? Sadly, no. Therefore, it is better to forget about these drinks at all. Because they interfere with the work of the saturation center and encourage you to overeat.
Psychological support is important
If family members do not understand or support your eating restrictions or increase physical activity, it will lead to a loss of will. This situation can lead to a breakdown and return to the previous weight.
Family and friends should be supported by non-food-related socialization. They should not condemn a complete person for what he eats and his physical activity during the process of weight loss. You also need to strictly adhere to the schedule of meals and do not interrupt the diet.
Perhaps you will be interested to read about the fact that those who want to lose weight are ready for anything from the strictest diets to alternative methods of getting rid of extra pounds. One of the most “magical” of them is considered hypnosis.