New Year is the time for updates. If you have long wanted to start leading a healthy lifestyle and get rid of bad habits, we suggest taking the first steps towards this today. For those who don’t know where to start, we have prepared some simple but effective tips to help you switch to proper nutrition, improve your health, and gain a slim figure.
7 Tips To Lose Weight
Every new year, make a promise to yourself to lead a healthy lifestyle and lose weight? It’s time to finally do it! In this article, we will provide you with 7 effective tips to help you switch to nutrition and get a slim figure.
Tip #1: Eliminate Junk Food And Alcohol
Sausages, fast food, sugary soda, packaged juices, energy drinks, white pastries and bread, pastries, mayonnaise, and ketchup are all so-called “junk” food. These foods do not do any good, but fills the body with empty calories and is stored in fat.
Along with junk food, it is worth limiting the consumption of alcohol too. It increases the feeling of hunger, slows down the metabolism, and disrupts the water-salt metabolism in the body. As a result, fats and toxic settles in the body. An easy way out is to register for the specialized addiction treatments, those are sometimes free. Or you can stay like this and never become healthy again.
Tip #2: Adjust The Water Regime
Water improves metabolism, restores water-salt balance, breaks down fat, and removes toxins from the body. It also suppresses hunger and prevents overeating. Nutritionists advise drinking one glass of water upon waking up, before each meal, before and after exercise, and 30-60 minutes before bedtime. And in order not to forget about the water mode, you can set a “reminder” on your smartphone.
Our body constitutes mostly of water. And if it’s not in the right about, the body loses its balance and nothing works out. So, you need to have enough water in the body to make exercise more effective.
Tip #3: Follow The Diet
The basic rule of healthy eating is to eat small meals every three hours. Forget fasting and rigid diets. The ideal daily diet includes a full breakfast, lunch, dinner, two snacks in between, and another light one hour before bed. This mode improves metabolism and speeds up weight loss, while you get the necessary amount of nutrients and energy.
But if you do not follow the diet and have more cheat days in between, the weight would increase instead of decreasing. It is important to adhere to your diet plan and follow it for better results.
Tip #4: Cook In Healthy Ways
A healthy diet is based on gentle culinary methods – braising, steaming, and simmering. They allow you to preserve the maximum of useful substances in products. The most harmful method is frying in oil, which provokes high cholesterol, cardiovascular disease, and weight gain.
Boiled food is also not very useful. During cooking, foods lose a lot of vitamins and trace elements. Most vegetables are generally best eaten raw, as prolonged cooking destroys valuable fiber. When we over-cook a food the useful ingredients also dries off, leaving only the nutrition-less meal. So, be careful in the kitchen.
Tip #5: Maintain A Balance Of Protein, Fat, And Carbohydrates
Proteins, fats, and carbohydrates are necessary for the full functioning of the body, so none of this can be excluded from the diet. So, proteins are building material for muscles. The better the muscle mass is developed, the less space is left for body fat. Protein also speeds up metabolism, since a lot of energy is spent on its digestion. You can scoop it from lean meat, soya beans, eggs, dairy products, rennet cheeses, and fish.
Complex carbohydrates fill you up for a long time, providing an energy boost for the whole day. The best sources are cereals, whole grain and bran bread, durum pasta, vegetables, roots, fruits, and legumes.
But it is better to refuse from simple carbohydrates – sugar, confectionery, white pastries, as they cause jumps in blood glucose. And they provoke feelings of hunger, loss of strength, and mood.
You can’t do without fats either. They regulate the work of the hormonal and nervous systems help the assimilation of proteins, vitamins, and other useful substances. At the same time, the diet should contain as much vegetable fats as possible (cold-pressed vegetable oils, fish, nuts), but animal fats in moderate doses are also needed.
Tip #6: Track Calories
To maintain a good figure, you need to expend more energy than you consume from food. It is not necessary to keep a strict record of calories – it is enough to know the approximate energy value of the dish. It’s also important to consider the time of day. So, proteins are evenly distributed between meals.
But high-calorie carbohydrates (cereals, pasta, and potatoes) are best eaten in the first half of the day. Since our activity decreases in the evening, and they can easily be deposited in fat. Fats are also quite high in calories, so they are suitable for the first half of the day.
Tip # 7: Make Healthy Eating A Lifestyle
If you want lasting results, eating well should become a way of life, not just another short-term diet, after which you return to your usual diet. Change your eating habits forever, and the reward is not only a slimmer figure but better health.
If you adopt a healthy lifestyle, you will be healthy even when you age. The glow of skin will stay the same, wrinkles will not appear soon, your bones will be strong enough, and chances are you may also live longer.
Many of us have been trying to lose weight, but unfortunately couldn’t achieve the results. Sometimes we do get the results, but after a month we retain the old weight. It is because we do not stick to our diet plan and change our lifestyle. Once we do that, everything will work out!