Many men and women try to improve their body appearance before going on holiday, especially if they are going to be on a warm beach. To do this, each person tries to apply their own methodology, ignoring the recommendations of nutritionists and other specialists. Rigid diets and various methods of non-conventional medicine, as a rule, lead to disastrous results. In order to lose weight, and at the same time maintain health, you just need to follow the standard rules:
- Plan your time ahead a few weeks. Set aside all the things you don’t want to do. Make sure you have a healthy daily routine, so make sure you have clear time for work, rest and household chores.
- Count the calories you eat during the week by weighing each portion. At the end of 7 days, divide the total number of calories by the entire period. If calories exceed 1200 kcal per day, it is better to cut out carbohydrates and foods high in fat.
- Physical activity – move more, if you don’t go to the gym, you should start walking at least 10 km a day, morning jogging for up to 1 hour 3 times a week will do. It is important to use more calories than you eat. To determine the balance between these concepts, visit online resources and use a special calculator.
- The diet should consist of more protein and fibre with few carbohydrates. The table should consist of healthy foods. Avoid fried and smoked foods, as well as convenience foods and fast food.
- Eat in small portions at least 5 times a day, 3-4 hours apart. The last meal should be no later than 6 p.m. Remember that the interval between dinner and breakfast should not exceed 12 hours, otherwise the body will start to compensate by accumulating fat.
- Do not exclude fatty foods from the table, they are necessary for a person to be satiated with energy and strength.
- Give up sweets, switch to healthy sweets such as dried fruit or protein bars.
- Drink plenty of clean water; you may use still mineral water.
- Drink at least 1.5 litres of water per day; tea and juices are not included.
- Have a rest day with light meals. Drink more fluids than usual during this period.
- Reduce your intake of salty foods to a minimum.
- Get up to 8 hours of rest a night, as a night’s sleep restores strength and has a beneficial effect on all systems.
- Take a number of sports supplements and fat burners, they will speed up the results and help maintain them for a long time.
Reconsider your diet without damaging your body.
During the period of weight loss, a person is stressed, it becomes difficult to cope with their emotions and breakdowns may occur. To prevent this from happening, you need to eat right, without excluding fats, proteins and carbohydrates. Each of these elements are very important for the final result in the period of weight loss.
Fats and their importance
Numerous studies show that omega 3 is needed. The body does not want to give up its reserves, if they are missing. Of course, limitless consumption of fatty foods promotes obesity. During dieting, it is necessary to consume omega foods, which are not deposited in the tissues. As little as 40 to 80 grams is sufficient, depending on your weight. Essential omega 3 are present in fish, flaxseed oil and nuts. The classic table consists only of foods that help to beat hunger and make you feel comfortable during the course, despite the exceptions:
- lean meats and fish – these will saturate the cells with protein and allow you to gain muscle volume while you lose weight, taking physical activity into account.
- Porridge – buckwheat or oats are the most commonly used cereals. Due to their beneficial properties these cereals help to maintain proper digestion and increase strength and stamina. It should be noted that eating cereals feels full, but do not forget that they are carbohydrates, and a large amount of them can cause the opposite effect.
- Vegetables and fruit are a source of fibre and vitamins. Eat more of these foods, and you will have fewer digestive problems and less chance of losing energy.
- Greens are a great source of nutrients and should be used with every meal.
- Dairy – a source of protein and fats, drink low-fat kefir or eat yoghurt.
- Nuts and dried fruit – can replace sweets and still balance your diet.
What are the benefits of fat burners?
An important feature of the effects of slimming pills is that they are completely safe for human health and have no side effects. Excess fat is burned as a result of a slight increase in body temperature. As a rule, the temperature increase in relation to the norm is only half a degree Celsius.
In order to get the balance right, the body needs to expend more energy, which is taken from the subcutaneous stores. This gives the athlete a burst of energy and makes him more active.
Nowadays, it is possible to buy fat burners that block the formation of fatty tissue in the liver or that can convert fat into fatty acids.
When should I take probiotics and how do I choose the right ones?
Probiotics have become an integral part of our life, they are used in medicine and sport for different purposes. They are also useful in the fight against fat accumulation. Before using them, make sure you know you need them; you should take them in the following cases:
- Unstable diet, long intervals between lunch and dinner, fatty and heavy food, low intake of vegetables and fruit.
- Chronic diseases, irregular intestinal function.
- Constant stress.
- Changes in diet.
- Taking powerful drugs.
- High levels of physical exertion.
Micro-organisms can help eliminate intestinal discomfort and prevent diarrhoea and bloating. They may protect us against infectious diseases, as they have a positive effect on the immune system by strengthening it. To find the right remedy, the following scheme should be used as a guideline:
- Decide on the purpose for which you will use probiotics.
- Study the composition of the microorganisms from which the product is made.
- How many organisms are in a single dose.
- Study the storage methods.
- Check the life span of the bacteria.
- Availability of a certificate.
Do not buy any products from unfamiliar sellers, watch the price, low values may indicate poor quality.
