The contents
Change habits
Stick to routines
Consume fats
10,000 steps a day
Healthy snacks
Pay attention to the composition
Thirst or hunger?
Move more
Forget about bad habits
Diet is not an easy process, but necessary for those people who want to lose weight. Achieving an ideal weight a throw proper nutrition, sport, because everything is fine. But it is fundamentally wrong, because it guarantees the return of the weight. To keep the weight, you need to follow the simple and effective rules. We will describe in this article.
Change habits
Healthy eating is not just about keeping a certain type of food, but a whole way of life. Most people don’t realize it. They only seek to diet by limiting yourself in various products for some time. But, as practice shows, does not bring results, because the weight comes back again.
We understand that to maintain weight after weight loss will only three things — eating right, reducing portion size and exercise. However, such rules often people not. Many people think that losing weight stops daily work. But it is not.
The main thing you have to do is to change your own habits. Don’t need to come home from work and immediately run to the fridge. Your diet should be designed to trifles, not allow to take liberties, or I will gain weight. If you for many months tried to lose weight, why now should give up and stop working on themselves?
Measures to weight reduction based on changing eating habits, are among the most efficient in the world. This allows not only to reduce weight and to obtain the desired shape, but also keep it. This result is demonstrated by numerous studies.
“We recruited 75 volunteers aged 18 to 75 years are overweight or obese, and then randomly divided them into three groups. Each groups followed their program. The first violation of old habits and the formation of new habits, the third — nothing changed in the habits of being a control group,” talks about the study, Gina Cleo from bond University in Australia.
The first group of subjects sent messages to be sent on violation of the things to which people are accustomed. Volunteers from the second group was to include ten healthy habits in your daily routine. Moreover, none of the programs did not include specific diet plan or exercise for weight loss.
The results after 12 weeks of the experiment the participants from the second group lost an average 3.1 kg. And after 12 months without the supervision of specialists lost another 2.1 kgs when converted to the average. Thus, it speaks about the benefits of habits, which will benefit not only weight loss but also in overall health. By the way, many of the participants showed positive results in terms of psychological health.
Stick to routines
Each person needs to be a daily routine, not just someone who wants to lose weight. It helps to be more disciplined. As for the extra weight, if you want to lose weight once and for a long time, you should also take this as a note. After all, athletes and people who watch over the figure, I eat strictly by the hour. This is useful for the future.
Consume fats
As if it’s scary sounds. But the fat — faithful assistant in getting rid of excess weight. Only it’s not what you think. No chips, tons of vegetable oil, cream cakes. Choose healthy fats, which abound in oily fish, avocado and nuts. They need to replace other fats for example TRANS fats.
10,000 steps a day
This is not some whim, but a real help in getting rid of excess weight and maintaining the desired shape. Aim to perform 10 000 steps per day, replacing public transport and private car for Hiking. You don’t even notice how fast they fly. Walking is extremely good for health.
Healthy snacks
If you suddenly want to eat, no need to run to the Taco truck or the nearest fast food restaurant. Take healthy snacks that will not harm your body. These include oatmeal cookies or muesli, fruit, vegetables, raisins, nuts and so on.
Pay attention to the composition
We believe that this habit you have to turn back when he lost weight. Qualitative composition of the products is the key to a healthy diet. Be sure to check the sugar content, salt, fat, protein and carbohydrates to know what kind of meds your body.
Thirst or hunger?
Thirst and hunger can sometimes send the body the same signals. To understand that I feel at a particular moment, drink a glass of water and wait 10 minutes.
Move more
Sit or lie less, move more. Movement is life. So you need to abandon a sedentary lifestyle in favor of sports. Hiking is only a fraction of the benefits that you can bring to your body. It is best to continue training in the gym. If this is not possible, then you can do at home.
Forget about bad habits
Bad habits are enemies of a beautiful figure. Give up Smoking and alcohol, if not done so before.
Without the proper approach, you will not be able to attain your dream figure. Losing weight sometimes seems to be much more easy process than the retention of weight after that. You must comply with all measures in combination, to make your figure remains attractive for many years.