Checklist for dieters
Health / / December 19, 2019
1. Gradually change your diet
Many people, when they begin to lose weight, dramatically changing their eating habits. From the high calorie and fatty foods rapidly moving to different diets, where there is nothing greasy or fried. Every time, when you dramatically change your diet and your lifestyle, you increase the risk of failure of your venture to lose weight. Instead of a sharp rejection of junk food, try to gradually replace it with a healthy. For example, in the first week add to your diet is a serving of vegetables, in the second - fruit and so on. Thus, you gradually replace all the unhealthy foods to healthy foods.
2. stop worrying
Due to the fact that we make difficult process of losing weight, we worry more. Chronic stress Cortisol helps to develop, and he, in turn, contributes to weight gain. There is a connection between stress and an increase in appetite. The name of this connection - the hormone ghrelin. If you do not want to discover at their sides extra weight, try to manage your stress or completely eliminate its source, because the experiences call into question the achievement of your goal - weight loss. Furthermore, stress increases the risk of heart disease and hormonal disorders.
3. Consume enough calories
When beginners start to lose weight, they monitor the amount of calories they consume daily. And, of course, try to reduce it. This is only partially correct. You need calculate your rate. And do not try to have a lot less of your rules. The body will think that the hard times came, hunger - it's time to slow down metabolism to conserve energy. As a result, you can get even the opposite effect - not to lose weight and gain it.
4. Do not skip meals!
You should eat at least five times a day. This will help maintain proper blood sugar levels and maintain energy supply. Divide your calories rate on three main meals and two additional. Calculate the approximate portion and begin to eat regularly.
5. Maintain a food diary
Studies show that a man who keeps a log with records of food intake for three months, is prone to weight loss. Thanks to the diary you can easily keep track of what you eat, when and how much. Assistant in this case you can become your smartphone and special applications. For example, Dialife for iOS helps keep track of your diet. For owners of Android smartphones will approach the application "A sandwichยป.
6. To drink a lot of water
Many people drink too little water. To burn fat, your body needs to spend a certain amount of water, and you tell him it does not. I and others have Layfhakera not get tired to repeat the importance of maintain water balance body. Not only for weight loss. This is important for your health. Multiply your weight in pounds by 30 and you will get the approximate amount of liquid in milliliters, that you need to drink a day.
7. Do sport
If you are obese or just overweight, then you can lose weight by reducing the amount of calories consumed. But eventually drop weight will slow or stop. You need to move more. Sport makes a lot of useful things for our body. It speeds up the metabolism, causing us to burn more calories. Sport builds muscle, strengthens the immune system. Not necessarily run to the gym - you can walk to a lot of walking, jogging, or riding on bike. Before beginning any exercise program, consult your physician.
8. Weighed every two weeks
Stop weighed daily! Your weight can vary by 2-2.5 kilograms every day. If you weigh yourself every day, you will be disappointed when you see the plus 1 kilogram on the scales. And it's stressful! You need one? Of course not. Weigh yourself every two weeks. Then you will see progress. We woke up in the morning, going to the bathroom - and on the scales.
9. Forget the word "diet"
When you start to eat healthy food, do not try to even call it a diet. Calling the correct and healthy eating diet, we program ourselves to the fact that this is all temporary and soon we will return to our favorite dumplings, cakes and soda. Remember, you do not sit on a diet, you change your lifestyle!
10. Adequate sleep
Lack of sleep can lead to hormonal imbalance, impair our immune system, mental focus, and so on. Sleep - is the restoration of tissues, enzymes, red and white blood cells, antibodies. In fact, it's like charging the battery of your phone, but instead of battery you are charging your body. In general, do not forget to sleep the right amount of time for you.
If you want to bring your body into shape and lose weight, change your lifestyle to a healthier and, therefore, correct. Enough sleep, drink enough water, eat right, play sports, and your life will change for the better.