If you really want to lose weight, the first thing you have to do is to unsubscribe from all the so-called “spots” and “diet” pages on social networks and start working on yourself. It’s important to understand that losing weight doesn’t consist just of a strict diet. It’s a whole range of activities that you have to do during a pretty long period of time to reach the desired results! When losing weight, it’s healthy to lose 500-1000 grams a week, i.e. 2-4 kg a month. Losing weight faster can harm your health.
How to reach that dynamic?
At first you have to balance your diet. You can’t just stop eating fats. Many people associate fats only with fat deposits in the body which in reality are just unused resources of extra energy because of unhealthy diet. Lack of fats can even stop the process of losing weight and completely eliminate its results.
Your diet should contain a normal amount of carbohydrates. Again, there’s no use in no-carb diet. It also harms your health and doesn’t lead to any good.
The same goes to a complete elimination of salt from the diet. You still should consume a bit of salt, as it contains sodium that is present in blood composition, is necessary for gastric juice production, takes part in water exchange which plays a vital role in the neurotransmission. Lack of salt can make a healthy person feel worse: he’ll become dull, apathetic, sleepy.
In order to have a long-lasting result and to be able to keep it going without exhausting diets and relapses, you have to get used to your diet. You’ll work out a habit over time, and it won’t be so hard to control yourself anymore. But at first you’ll have to put in effort.
You also have to choose a type of physical exercises you’ll do, and we recommend a combination of power exercises and cardio. The important thing is that physical loads should make you invigorated, but not exhausted. Sports shouldn’t be a burden. If you still feel exhausted, you should make some changes in your daily regimen, sleep routine and diet.
How to start eating healthy?
Not everyone can change their eating habits overnight – some people think it is such a hard thing to do that they don’t even want to start. In this case it is better to break this goal into several small steps and slowly introduce new habits into your life one by one.
In practice, it might look like this:
— to start with, look through your daily routine and make sure you have enough time to rest and sleep at night (as we know, overstrain and lack of sleep lead to overeating and slowing metabolism).
— make your own drinking routine so that you drink the necessary amount of water (considering physical activities, weather conditions, etc.)
— start eating in fractions with 3-4 hours intervals between meals.
— start your mornings with healthy breakfast and have dinner not later than 3 hours before sleep.
— take snacks from home (fruits, low-fat dairy products, whole-grain breads).
— reduce consumption of fast-food, processed meat (like sausages).
— start buying products according to the prepared beforehand list, don’t have extra snacks at home.
— carefully read the info on packages, try to choose products without obscure additives, dyes and glutamate.
— when eating in cafes and restaurants ask to not add sauces and dressings to your dishes as they contain extra calories.
– use natural diet supplements.
Start every next stage in your diet after you got accustomed to the previous one, then it will be much easier to move on to the sustainable changes in this area.
Working out during holidays
There are a lot holidays during the year: Christmas, New Year, Easter, summer holidays, birthdays and personal reasons to celebrate something. The food prepared for such celebrations isn’t usually healthy: lots of pastry, fast food, greasy food, salads with mayonnaise, sweets, alcohol. Any fitness coach would tell you that it’s safer to sew up your mouth, and would be right.
But holidays are the reason to have fun and spend time with your family and friends, so it would be brutal to completely eliminate them from life. So eat, drink, have the time of your life, but don’t forget to follow these tips:
- Choose strong alcohol in small quantities and don’t dilute it with non-alcoholic beverages. When it comes to calories and the amount of carbohydrates, strong beverages are safer. Choose dry wine instead of champagne. Before feasting, take 500 mg of vitamin C. After feasting, eat something that contains protein before sleep (the ideal choice is cottage cheese).
- Drink water. In the day of feasting drink 1 liter more than your usual norm, alcohol causes dehydration and intoxication, water can prevent some of the consequences.
- Do a work-out the next morning. Try not to skip workouts. If you don’t feel well enough for an energetic workout, do a simple cardio – for example, go skating with your friends.
- When starting feasting, first try to eat meat, fresh vegetables and salad greens. It will slow down the absorption of consumed carbohydrates after.
- Drink water with lemon juice in the morning and before sleep.
These simple rules will help you to not gain extra weight during holidays and have a nice and fun celebration!