Fashion slimness confidently holds the position for more than a dozen years. It would seem that we know everything about overweight by regularly testing on ourselves pills, psycho trainings, diets. But often the pounds, dropped a lot of effort, return quickly and permanently. That's because in the pursuit of new pseudo-effective methods, people forget the 8 rules that need to be followed if you want to lose weight. Without them, just no way. Attention! We read, execute, boast the desired forms!
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8 very simple rules, and you will learn how to lose weight quickly
1. Adjust carbohydrate intake
Whatever different clever people have advised, it is impossible to completely abandon this nutrient. So you deprive the body of a source of energy and dietary fiber. The result: a breakdown, bowel problems. Another thing - to minimize the consumption of sugar, this will not harm. Remember, the daily intake of carbohydrates for an adult healthy person is ≈ 350 g. The required amount can and should be obtained from whole-grain products, legumes, rice, vegetables and fruits.
2. Do not neglect physical activities.
The ideal option - cardio. The best helpers in losing weight - running and swimming. It does not matter if there is no possibility. Even regular exercise has an effective help in the fight against extra pounds, provided that you do every exercise on an empty stomach every day for at least 10 minutes. Try running on the spot, squats, swings, press loads.
3. Less often stand on the scales
It is impossible to say that the devices lie, but they do not show the whole truth. The picture of losing weight will be much more intelligible if you use not a scale in the process, but a centimeter tape. Weight loss is usually slow, and the lack of visible results destroys the desire to continue. Rarely stand on the scales, but more often consider yourself in a mirror, measure and compare the volumes of the main problem areas: waist, hips, chest, biceps.
4. Eat more often, but less
The key to success - a fractional diet. A typical example is 5 approaches instead of the usual lunch-dinner-dinner. But this will only work if the portion volume is reduced, carefully monitor the number of calories and the balance of nutrients.
5. Keep a food diary
It seems to you that you do not eat anything at all, and the weight is in place? Can not be! Write down everything edible that fell into your hands, and therefore in the stomach. Even a glass of water and a tiny candy. At the end of the day, analyze the results. Landmark - 1800-2000 calories per day, just need to consume so much to lose weight. What are your numbers?
6. Plan the menu
Spontaneous raids into the kitchen nullify all efforts. Take an hour to paint a menu of five meals a week, carefully calculate the calorie of all dishes, buy groceries. Try to follow the plan as much as possible. So you can really withstand the demands of a low-calorie diet + free up your time for exercise.
7. Follow the drinking regime.
Hydration is the most important aspect of effective weight loss. The best assistant is non-carbonated purified water. Daily rate - 2 liters or 8 glasses. Drink before meals, after and instead, pleasant results will not keep you waiting.
8. Sleep more
An adult needs 7-9 hours for a night’s rest. Those who do not maintain the norm, provoke a hormonal imbalance that can cause weight gain. And do not forget, the last solid meal should be 3 hours before a night's sleep. Immediately before uostitsya under a cozy blanket, you can drink water or yogurt, chew a banana or a handful of dried fruit.
Calculate your ideal weight for the new WHO criteria using a free online calculator.
The proposed 8 rules to follow if you want to lose weight, work with a 99% guarantee. And before moving from theory to practice, we recommend checking your health, calculating the actual and desired BMI.