Losing weight is a complex process that includes nutrition, exercise, rest, and an appropriate attitude. Basic rules, following which you will get results, in this article. In some cases, reception is possible: https://pillintrip.com/medicine/fresubin.
Rule 1: “Be positive and motivated.
The desire to look attractive, feel good and be healthy – can’t that be a worthy motivation? Be consciously prepared for the challenges that will arise along the way. It is not enough to lose weight, the result still needs to be retained. Therefore, losing weight is, first of all, a rejection of many temptations and the adoption of a different routine of life.
Rule 2. “Eat a sensible diet.
A balanced diet is a key to effective weight loss.
Let us distinguish the basics:
Reduce the caloric content of the daily menu, reaching about 30 kcal per 1 kg of desired weight.
Eliminate fatty, fried, smoked, salty, sweet, baked goods and other not very healthy products.
Eat small portions of food in small batches. This will help maintain your metabolic rate, keep your stomach full and improve the absorption of nutrients.
L-carnitine is also good for speeding up your metabolism. Take 250-300 mg in portions 30-40 minutes before a meal. The daily rate varies from 1,500 to 2,000 mg.
Your last meal should be taken at least two hours before going to bed. A good option is a combination of vegetables and protein (meat, fish). If after some time you want to eat again, you can drink a glass of low-fat kefir or a portion of casein.
Consume foods rich in fiber: vegetables, fruits and cereals.
Variety in your diet. This will help to prevent breakdowns in your diet.
Increase the percentage of protein in your diet. Approximately 30% of total calories should consist of protein, on average 1.5-2 g. per 1 kg of weight. Carbohydrates are mostly complex, about 60%. One should not refuse fats completely, but their quantity should not exceed 10%.
Protein (whey, casein, etc.) compensates the protein requirement well.
Drink less carbonated beverages and juices, because they are the source of many extra calories.
Drink water. It is essential to keep your water balance. The average daily norm is 2-2.5 liters. Choose pure mineral water without gas or melted water. Drink 1 glass of water in the morning on an empty stomach and half an hour before meals.
Rule 3. “Combination of strength and cardio workouts.”
In general, any type of physical activity will benefit weight loss. Whether it’s cycling, jogging, brisk walking, or swimming. Take your pick.
Fitness classes are a good way to lose weight. You can exercise not only in the gym, but also at home. However, a professionally selected exercise program is more likely to lead you to the desired result.
That is why many people find fitness classes effective in the fight against extra pounds. A competent trainer will certainly combine strength training with cardio, because the effectiveness of this method has been proven many times in practice.
Rule 4. “Get enough sleep.”
The quality and duration of sleep affect the production of the appetite hormones leptin and ghrelin. Sleep deprivation or restless sleep leads to a decrease in the concentration of these hormones, which in turn leads to the development of obesity.
Your mood for the day depends on whether or not you get enough sleep. If you are in a bad mood, it is easy to snap and eat unhealthy or calorie-dense foods.
To improve the quality of sleep, you can take melatonin. This is a natural sleep hormone. Taking it additionally in the form of a supplement will improve sleep depth, sleep and provide better recovery.
By following the above rules, you will smoothly bring yourself closer to your target weight, improve your well-being, improve your health and acquire a lot of healthy habits!