We https://greenelly.com/ present to your attention 10 rules of healthy weight loss, which will be an effective tool in the fight against excess weight.
1. Increase the proportion of fruits and vegetables in your diet
First, try replacing some foods with vegetables or fruits. You will be surprised how it fills and refreshes you.
2. Always eat fresh vegetables or fruits before meals
If raw vegetables or fruits are consumed before a meal, digestive enzymes for raw food are produced in the stomach, and cooked food is digested in the same way. So you deceive the body and you are more likely to lose weight. Scientists have found that 3-5 servings of vegetables or fruits a day is not only a great help in losing weight, but also the prevention of cancer and heart disease.
3. Increase your water intake
Also limit your intake of sweetened or unsweetened mineral water. Drink 2 liters of water a day. When losing weight, increase your intake of clean water to 3 liters. On the one hand, it will fill your stomach so that you will not feel hungry, and on the other hand, it will bring great benefits to your body.
4. Limit fried foods to a minimum
Give preference to boiled dishes. This will not only reduce the consumption of low-quality fat, but also contribute to weight loss.
5. Start using only olive oil
Throw away all other oils, including sunflower – they are full of harmful free radicals and carcinogens. Fat can also be ingested in the form of various nuts and seeds.
6. Pay attention to products with 0% fat content
If fat is replaced with some chemical compound that the body doesn’t know how to deal with at all, unhealthy fat begins to be deposited in fat cells. Eat small amounts of butter rather than margarine and trans fats, which contain chemical fat substitutes and are full of carcinogens.
7. Increase physical activity
Do not set high goals, for example, from tomorrow I will go to the “fitness center” or sign up for aerobics, I will run for an hour every evening. In most cases, you will find that you don’t have the time or money to go to a fitness center, you don’t have the right clothes for aerobics, and jogging in the evenings can be dangerous. It’s better to start with a little activity – it’s better than nothing and easier to follow. For example, stop using the elevator and run up the stairs even while shopping – this way you will do less shopping, which will make it easier to lose weight, and at the same time work out. After a few weeks, you will find that breathing has become easier. On weekends, instead of watching TV, go to nature – 10 minutes of movement in the fresh air will replace an hour of hard work in the gym.
8. Stop snacking between meals
Cookies, candy or chocolate – and you will be surprised how much accumulates in fat cells per day. Try to write down everything you eat. Read a useful or interesting book in the evening instead of a newspaper or TV.
9. Don’t eat everything on your plate
Psychologists have found that most of us have a fixed block from childhood. Parents who force their children to eat everything they put on their plate do not even suspect what a negative effect this can have on their child later. Try to overcome this subconscious habit from childhood and learn to leave something on your plate.
10. If you want to lose weight, you must first believe that you can do it.
Nobody will do it for you. Positive thinking and self-rewarding works wonders.