After the festive belt busting, it's time to lose weight. Weight loss should be carried out at a moderate pace to avoid the yoyo effect. Everyone's body is different and reacts differently to different stimuli, so when changing your diet or limiting the amount of food you take in, it's a good idea to use common sense. Some practical tips to implement with your daily routine.
- To lose weight, you need to eliminate from your diet highly processed items that contain large amounts of simple carbohydrates (added sugars) and harmful trans fats - chips, candy, cakes, carbohydrate-fat snacks, delicatessen products and fatty meats and sausages.
- You will ensure your daily portion of dietary fiber (25-40 g per day) by eating vegetables, fruits and cereal products. Very good sources of fiber are - buckwheat and barley groats, brown rice, rye bread, cereals and bran, as well as fresh vegetables and fruits with a low glycemic index, such as prunes, apples, pears and citrus fruits. Carbohydrates are best provided in the form of whole grain cereal products.
- It is advisable to eat skim dairy products (low-fat milk, buttermilk, kefir) and lean meat and cold cuts. People on a vegetarian diet should eat pulses - chickpeas, lentils and beans - instead of meat. Fish is also a good source of protein.
- Fat is associated by many with calories. However, the human body needs valuable fats (polyunsaturated fatty acids) to function properly. Healthy fats will provide you with vegetable oils and marine fish.
- An important factor in supporting weight loss is to limit the consumption of table salt. Try substituting salt for herbs.
- Pay attention to the vitamins and minerals provided with food. In case of deficiencies, consider supplementation after consulting a doctor or nutritionist.
- Remember to hydrate yourself. Drink a minimum of 2 liters of water every day. If you don't like water, drink herbal infusions, fruit teas, vegetable juices. However, avoid sugary carbonated drinks.
- You can't lose weight without exercise. It doesn't have to be competitive sports right away. Movement is also a few minutes walk with the dog. It is important to do it every day.
- Intense exercise is best done under the guidance of a specialist. Get a consultation with a personal trainer. This will ensure that the exercises will not only be effective, but also make you happy.
