Lose weight without dieting! The new year often brings us (s) with a goal that sounds torturous and painful… The good news is that by applying the following 10 tips you can easily and without much effort lose a few pounds and regain your lost energy and form!
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1. Drinking Water for Lose Weight
We often tend to confuse the feeling of hunger with that of thirst and dehydration. The next time you want to chew something, drink a glass of water. Even slight dehydration can change your body’s metabolism. Aim for 8 glasses a day and limit carbonated and alcoholic beverages as well as coffee. It is now proven that losing weight is facilitated when we drink water just before our meals. With two glasses of water 10 ‘before each meal, you will feel the feeling of satiety faster and you will eat less.
2. Eat “real” Carbohydrates
Replace processed carbohydrates such as white bread, spaghetti, white rice, cookies, buns, sweets with so-called complex or “good” carbohydrates. Who are they; Legumes, oats, whole grains, fruits, and vegetables. These foods contain multiple antioxidants and fibre that help fight inflammation in your body. Generally prefer foods in their most natural form with the least possible processing.
3. Choose Good Fats
Fats are often misunderstood. You think that you should completely eliminate them from your diet, but in reality, you can not live without them. Your body uses fats for energy as well as for the health of the skin, hair, and nails, but also for the absorption of vitamins and in general for good physical function. Good fats protect you from heart disease, cancer, Alzheimer’s disease, and even depression. Also, good fats help lower blood pressure and fight bad cholesterol. Where do you find good fats? In nuts (choose them raw and without salt), in fish, avocado, and virgin olive oil, flaxseed, sunflower seeds, and chia seeds.
4. Prefer Low Fat Proteins
Your body needs protein to rejuvenate your cells, stabilize your blood sugar levels, and, for energy. Your body is made up of amino acids which, in various combinations, make the corresponding proteins that are essential for the function and structure of your body. Many foods are high in protein, but the richest sources of protein are animal foods such as meat, dairy, eggs, and fish and some plant foods such as legumes, nuts, and seeds. Always try to control the origin of animal feed, be informed about breeding conditions, and, when you can, buy organic products. Fresh, well-fed animals raised on forage and free-range chickens are obviously much preferred. Organic yogurts and free-range eggs are also great choices, especially if you are a vegetarian. Tofu, tempeh, and peanut butter are excellent sources of vegetable protein.
5. Eat Breakfast
Breakfast is a must unless you have a diet plan and you follow a specific diet. If you start your day with a healthy breakfast, you will give the necessary boost to your metabolism and you will avoid wrinkles during the day. In a previous article here I have given some ideas for a healthy breakfast such as egg, oats, cottage cheese, yogurt, or chia seeds. If you can not eat in the morning when you wake up, then listen to your body and wait an hour or two until you eat your first bite to lose weight.
6. Eat More Often
It is important to eat often during the day to keep your blood sugar levels up, so you do not get too hungry and fall head over heels for food or unhealthy snacks. But do not forget to keep a check on the amount you end up consuming… It has been shown that when you feed your body at regular intervals you send a signal to your body that food is available and that it can burn the available energy instead of maintaining it. stores it as fat.
7. Exercise Your Body and Mind
Exercise helps control your weight, improves your body image, lowers blood pressure, and improves your mood. To keep your body lean and strong, aim to complete a 30-minute physical activity each day. You do not need much and remember that any type of exercise is better than nothing. Use the stairs instead of taking the elevator, do your chores on foot, take your dog for a walk, play with your children in the park, take care of your plants or garden.
It is just as important to keep your mind, and your mind, active. Maintain positive thinking, meditate, read or solve crossword puzzles.
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8. Sleep Well for Lose Weight
In addition to the negative effects of lack of sleep such as nervousness, difficulty concentrating, and bad mood, it has now been scientifically proven that people who sleep less weigh more and have a larger waist circumference. Over time, people who sleep less (five hours or less) gain weight faster than those who sleep at least seven hours. Lack of sleep creates disorders in your circadian rhythm and in addition to leading you to chronic fatigue, it results in low metabolism and more appetite. Restriction of sleep also leads to hormonal imbalances. In particular, leptin and ghrelin, which are the hormones of hunger, are detuned and give the wrong messages to the brain. So the advice I have to give you if you want to lose weight is to sleep more! Your goal should be seven to eight hours of sleep a day helping to lose weight.
9. To Cook
When you cook and eat homemade food you control the quantities of portions and the quality of the ingredients. This way you can also reduce salt, fat, and calories. Avoid fried foods and prefer cooking in the oven and in the pot. Eat lots of raw vegetables and experiment with new foods. Use herbs and spices instead of salt.
10. Record What You Eat for Lose Weight
Become the detective of your diet, learn to explore what you put in your body. Check labels and avoid ingredients that contain sugar, trans fats, glucose-fructose syrup, and chemicals that you can not even pronounce. The healthiest foods are the ones we find in nature with the least possible processing. Think there is a label on broccoli or a salmon fillet ?!
So in a Nutshell :
No in processed foods, bad fats, sugar, and NAI in natural foods, good carbohydrates, low-fat proteins, proper breakfast, frequent food intake, good sleep, gentle exercise, the exercise of your spirit, in cooking, and in conscious nutrition. These golden rules will make you lose weight if you follow them to the letter. In the course of time, after it becomes your way of life, you will maintain your desired weight, allowing yourself, without regrets, to get out of your program somewhere.