Strategies In The Fight Against Weight - Part Two

We continue with 4 more important steps on the way to a slim body .

5. More water!

There is no life without water! Water plays an important role in the digestive process, in regulating body temperature, lubricating the joints, maintaining skin moisture and high muscle tone. Water delivers oxygen, glucose and nutrients to every part of the body and expels harmful toxins. If you drink a little water, the body begins to store. The results: swelling in the eye area, lack of sufficient water often leads to constipation. So just drink plain water! It should become your № 1 weight loss tool . Water plays a key role in regulating the rate of metabolism. Dehydration slows down the metabolism and with it the burning of fat.

• How do you know if you are drinking enough water? Multiply your weight in kilograms by 30 ml, ie if you weigh 63 kg, you need almost 2 liters of water, which is about 9 glasses.
• Your urine should be clear or pale yellow. The deep yellow color indicates an acute shortage of fluids in the body.

6. Health has color!

The bright colors of fruits and vegetables are not accidental. For the color of tomatoes are "guilty" biologically active plant substances called phytonutrients. These are powerful antioxidants. They protect DNA cells from natural damage, thus saving cells from cancer deformities. In addition, antioxidants limit inflammatory processes in the body. The bright color of many fruits and vegetables is a sign that they hide a very powerful weapon against various diseases. The red color protects genes, vision, heart, reduces the risk of cancer and other diseases. Experts advise to consume 5 - 9 servings of salads of fresh fruits and vegetables daily. The average person eats an average of 2, and a large percentage of people do not eat fruits or vegetables at all.

• Find out if you are eating properly according to the color of the contents of your refrigerator. If white and beige tones predominate, then your menu is poor in phytonutrients and is high in calories. "Color it" and you will definitely get rid of a few extra pounds.
• Choose more dark green and bright red, deep purple and bright orange, fresh yellow plant products. They are sources of many vitamins, minerals and phytonutrients.

7. Don't be afraid of fat!

Complete fat loss is a huge mistake. They are not only a mandatory part of the menu, but also help to lose weight. This statement initially sounds absurd. Incidentally, the formation of fat deposits is "to blame" not only the excessive amount of fat in the diet, but also hormones, in particular insulin.

That's not all. There are several types of fats. You need vegetable and omega-3 fats (fish), animal is forbidden. If the latter increase blood pressure, blood cholesterol levels and significantly increase the likelihood of heart problems, then vegetable and omega-3 fats do the exact opposite.

• Include in your menu rapeseed and flaxseed oils, walnuts, peanuts and avocados - these are excellent sources of vegetable fats;
• Eat at least two servings of fish a week;
• Significantly reduce the intake of animal fats - they are "hidden" in meat and dairy products;
• Completely give up trans fats (margarines, etc.).

8. Banish sorrow and grief!

Stress prevents weight loss and this is scientifically proven. How does this happen? When the brain "registers" stress (no matter what it is due to, whether a scandal with a partner or a quarrel on the street, etc.), it sends an alarm signal to the adrenal glands and they secrete the "stress" hormone cortisol. Formally, this hormone should increase your strength, but research shows that along the way it causes the accumulation of fat in the waist area. This in turn increases the risk of developing cardiovascular disease. Therefore, to protect yourself from excess weight and heart problems, it is very important to avoid stressful situations and moments.

• Try to sleep at least 8 hours a day;
• Exercise more, but alternate intense training with rest so that tired muscles can "come to their senses". Otherwise, the physical activity itself will become stressful for the body;
• If your fitness seems monotonous and it burdens you mentally, orient yourself to another type of physical activity (sports dancing, tennis, cycling, etc.);
• Be sure to find time for a good book, nice music or other activity that gives you pleasure and relaxation.