How to lose excess weight correctly?

Each of us at least once thought about the need to lose excess weight. And where to start to guarantee become slimmer? We have prepared top recommendations that work 100%.

1. 

   Motivation. Decide for yourself, or even better, make a list of why you need to lose weight. At least 3 points. Hang it on refrigerators at eye level so you don’t forget what you’re aiming for.

2. Nutrition. Approximately 70% of excess weight is removed by nutrition and only 30% by physical activity. But! No diets! They carry a temporary effect and significant stress for the body. How can this be? There are several ways. We use them all together or to choose from.
   • Changing the diet. Every day we reduce the consumption of baked goods, sweets, sweet soda, chips and large amounts of fried, smoked and fatty foods. If you have already embarked on the path of proper nutrition, but really want cake or fried meat, then you can eat a small portion once every 7-10 days, and then return to your chosen diet.This way you “dull” the vigilance of the brain, and it will not store fat in reserve.
   • We eat with pleasure! It’s not for nothing that as children we were forbidden to read or watch TV while eating. This distracts you from food. The result is overeating. We concentrate on each piece (preferably with our eyes closed) and feel the whole gamut of taste. We eat until we get maximum pleasure. As soon as the joy from eating has decreased, the portion can be postponed. You’re full. And it doesn’t matter how much is left on the plate.
   • Counting calories. Believe me, it’s not scary! And the effect is very noticeable: 3-5 kilograms lost per week. Moreover, now there are a lot of websites and applications for smartphones with calorie calculators. At first, it will take up to 10 minutes a day to record and count what you eat per day, and then even less. The main thing to remember is to lose weight, you need to spend more than you consume. For women, the maximum amount is 1000-1200 kcal per day, for men – 1500-1700 kcal.

     

   • Drink more water! Our body needs water for proper metabolism.Water deficiency leads to a slowdown in metabolism and the appearance of fat deposits, and, of course, deterioration in health.
   • Reduce portions. We take a plate slightly smaller than the usual diameter, and after a week and a half – even smaller. Our stomach is roughly the size of our fist. So the food on the plate should strive for this volume. Eating too much is harmful!
   • Pseudo-hunger”. Got up from the table with the desire to eat something else? Try to imagine your favorite dish. Would you eat it now? If not, then you are not hungry. And we often confuse hunger with thirst. Just drink water.
   • Snacking wisely. You can have a snack between main meals. This could be a small portion of vegetables, fruits or dried fruits, sprouted wheat bread, 2-3 nuts or a small handful of unroasted pumpkin or sunflower seeds. You should have no more than 4-6 meals per day along with snacks.

     

   • “Eating at night” The famous “don’t eat after 6 pm” attitude is only suitable for those who go to bed at 9 pm.Go to bed later – last light meal 2-3 hours before bedtime. Attention: juice, milk, kefir, sweet tea/coffee are food!
3. Mode. As it turns out, it is very important for achieving the desired shape. The later you go to bed after 10 pm, the slower your metabolism. It is also affected by stress and constant bustle. So planning things will help you.
4. Physical activity. We introduce it gradually. 2-3 times a week. No time? No money for fitness clubs? There is a street – run, jump rope, there is a floor – do push-ups, do a plank. There would be a desire! Exercises with your own weight can generally replace all exercise equipment. And note, exercises that “remove fat from the stomach, thighs, etc.” does not exist.The body “burns” fat deposits only as a whole, throughout the body.
5. Plateau Effect. This name is given to a certain recurring period when, despite all efforts, weight and volume remain unchanged. To overcome the “plateau” you need to change something: the load, types of exercises, number and speed of repetitions.

Well, are you ready to shed everything unnecessary? Let’s get started!