Categorical methods in the fight against excess weight are not only ineffective, but also detrimental to health. Proper nutrition, physical activity, psychotherapy should work together. Otherwise, attempts to lose weight drive the body into a state of stress and exacerbate the situation. Therefore, it is so necessary to gradually form healthy lifestyle habits.
Diets don't work, you have to rebuild your lifestyle. Healthy habits make weight loss easier and safer.
The outside world is a reflection of what is happening inside. Take your time to start a diet or go to the gym to get better again after a month. Start with an inner change. Just 10 minutes of being in silence is enough to set intentions, remove accents from problems.
Let go of negative attitudes towards your body. Look in the mirror with gratitude and love. This ritual reduces the body's resistance.
Visualizing how the day will go helps the mind feed on positive beliefs. In the morning or before bed, plan your next steps to lose weight. For example, visualize drinking a glass of warm water in the morning, then eating a hearty breakfast.
It is better to buy groceries a week in advance. You can even pre-prepare and store healthy food supplies in containers to help you avoid temptations. Research has shown that food stored at home affects eating behavior. Healthy snacks on hand at the right time include nuts, natural yogurt, whole fruits, carrots, and boiled eggs.
Drinking 0.5 liters of water increases calorie burn by 24-30% over the next hour. Water before meals reduces calorie intake, especially for middle-aged and older people.
When it comes to losing weight, protein is a source of nutrients. The body burns calories during digestion, so a high-protein diet increases your metabolism by 80-100 calories per day. A protein diet reduces appetite. Research shows that people eat 400 fewer calories per day.
It is a natural drink packed with antioxidants. Green tea increases energy expenditure by 4%, fat burning by 17%, especially unhealthy belly fat.
Helps track calories, carbs, fats and proteins. It takes less time to prepare food. The appetite remains under control.
This is a diet plan that involves short periods of fasting between meals. The time is chosen individually. You can even lose weight during the night. Fasting sleep allows the body to get the rest it needs and renew itself.
Remember to get up regularly when sedentary. Get up, stretch out, take a walk. Movement improves blood circulation, protects against overvoltage.
Unplug electronics an hour before bed, don't drink caffeine too late. Give your body time to finish digesting food.
This method involves a conscious choice of food, understanding the feeling of hunger and satiety. Helps to recognize the signals of the body, to distinguish between true desires. Mindful eating is especially helpful when you overeat emotionally.
Instead of focusing on losing weight, it is worth learning how to feed the body with nutrients. Food is needed in order to be healthy, strong, agile, and not in order to lose weight.