Golden Weight Loss Tips

If you are determined to get rid of extra pounds , know that this can be done easily. All you need is perseverance and the right approach to solve the problem and the results will not be late: you will be healthier, younger, more beautiful, more mobile and cheerful. The basic formula for success is not to overload yourself with extra calories and to move more. Willpower and self-discipline depend only on you. These useful tips will help you reach the desired goal without harming your health and without costing you dearly. Here they are:

1. Eat right

Strive to maximize your menu with useful products and minimize (it is best to completely eliminate) harmful ones. This completely simple and sensible approach can help you lose a few pounds, because there will be no products on your table that need long processing; food containing preservatives; pastries; smoked meats and other defective products. Refined carbohydrates (such as white bread and pasta) are deprived of their useful dietary fiber. It has been found that after consuming such foods, blood sugar levels rise sharply, which greatly increases appetite and increases calorie intake a few hours later. To avoid this, add to each meal a portion of high-fiber vegetables, as they contain few calories,

2. Do not suffer from starvation

A sharp reduction in the caloric content of the food you eat does not help with weight loss. Such an approach often leads to a slowdown in metabolism: the body begins to save energy. Above all, you need reasonable restrictions, but lifestyle, physique and other strictly individual factors are of great importance. The daily menu should not have less than 1500-1800 calories. Keeping healthy food nearby can help you avoid eating something unhealthy between meals. Snacks such as whole fruits, nuts, carrots, yogurt and hard-boiled eggs are very suitable.

3. Eat slowly and do not overdo it

A portion of fish, meat or chicken (eaten at once) should not exceed the size of a deck of cards (less than 100 grams). If you have a large amount of food on your plate, you are more likely to overeat. Therefore, use smaller plates, as it has been proven that this way some people tend to consume fewer calories. Controlling portions by monitoring calorie intake and keeping a diary of food intake during the day also helps with weight loss. It is right to eat slowly and in a relaxed atmosphere. According to nutritionists, food eaten "on foot" does not affect consciousness and the feeling of satiety is difficult. Healthy eating as a way of life and regular exercise contribute to better results in the long run.

4. Drinks are also high in calories

We often have the wrong feeling that we have not consumed much food, and we have completely forgotten about the amount we drank. All drinks, except water, contain calories. So remember to eat calories even when you reach for a glass of juice. A glass of wine contains about 120 to 180 kcal, depending on the type and variety. Beer is characterized by particularly high nutrition. Moderate consumption of alcoholic beverages is more acceptable than frequent consumption.

Regular drinking of water can boost metabolism by 24-30% for a period of 1-1.5 hours, helping the body burn more calories. A study found that people who drank half a liter of water about half an hour before a meal reduced their calorie intake and lost 44% more weight than those who did not drink water. Drinking coffee is also beneficial as it is rich in antioxidants. Studies show that caffeine in it can boost metabolism by 3-11% and increase fat burning by up to 10-29%. To take advantage of these benefits, you should not add sugar or other high-calorie ingredients to it. Like coffee, green tea also has many benefits, one of which is weight loss.

5. Exclude white flour, sugar and pasta from your daily menu

Pasta made from white flour and sugar raises blood sugar levels by causing the pancreas to produce more insulin. This leads to uncontrolled appetite and lack of energy. Added sugar is one of the worst ingredients in a modern diet. Most people take it in too large quantities. Studies show that sugar intake (and high-fructose corn syrup) is strongly associated with an increased risk of obesity, as well as the development of type 2 diabetes and heart disease. Be sure to read food labels, as even so-called healthy foods can contain sugar.

Sometimes you can show weakness and eat larger amounts and more caloric food for the day, which is completely human. Do not punish yourself, but instead try to reduce the amount of calories at the next meal or eat only healthy foods and increase physical activity.