Always follow 10 rules to lose weight
Thinking of starting a diet plan to lose weight? Before that, keep a few things in mind. You have body fat but you are not fat. So there is no reason to suffer from inferiority complex in losing weight. There is nothing to blame or be ashamed of. It's a matter like any other challenge, where you move forward with a goal in mind. Dieting is a skill that you have to struggle to acquire. According to The Diet Trap Solution, “As long as you move forward in a smart and rational way you are sure to reach your goal wherever you want to go. We are sharing some tips to help you reach your goal and maintain it at all times. Some of the world's leading dietitians have given their opinions, the results of which have been tested.
1. Not diet, it's your lifestyle
If you think you will be on a crush diet for a month then everything will be the same again then your plan will never work. You just have to be more discriminating with the help you render toward other people. You need to adjust your diet to your lifestyle. Don't feel like you're on a diet. Otherwise after a while you will leave everything and go back to the previous place again. Sometimes it causes double weight gain.
John Apolzan, an assistant professor in the Ingestive Behavior Lab at Pennington Biomedical Research Center at Louisiana State University, said that in the future, you can estimate how much weight you can lose in the first month. This is why nutritionists say the first two weeks of your new diet strategy should be tough. It is advisable to avoid sugar, alcohol and carbohydrates at this time.
"Then, combine these foods in small amounts into your diet, for longevity," said Wade Bajilian, a nutritionist and exercise therapist in San Diego and assistant professor at The SuperFoodsRx.
Set your diet in such a way that it is healthy at the same time and can always be followed. Calculate how many drinks you drink a week. Or keep a certain amount of biryani, polau. It did not deprive itself of fun foods and did not take extra calories. You will not be upset, because you are on a diet and can't eat fun with friends.
Always follow 10 rules to lose weight
2. There are proper ways to exercise
Exercise burns calories and stimulates your body's metabolism. But there are some people who are just as unaware of overeating as they are of being overworked or exercising.
“Unfortunately, our physical systems are programmed to hold extra pounds biologically,” said Louis Orne, a professor of metabolic research and director of the Center for Integrated Weight Control at Will Cornell Medicine. This means that when you are doing extra exercise your brain is sending signals to stay hungry at a proportionate rate. Research shows that if you can't control yourself too much, you are re-consuming as many calories as you burn. Sometimes even more is being taken. You think I'm exercising.
Always follow 10 rules to lose weight
3. Don't be so bothered by light hunger
Many people have a hard time losing weight just because they are worried about their appetite. Their idea is that starvation is a very bad thing. So this is what they want to avoid at any cost. So all the time they keep some snacks with them. Whenever you feel hungry, you swallow it, whether you need it or not.
Again, many people are under stress and overeat. Many people chew whatever they can get their hands on even if they are upset or upset. What are you eating, how many calories are you eating? You should only take food when you feel you are not paying enough attention to work. You need to eat at a certain time every day. These snacks between the two foods play a significant role in your weight gain.
So when you start to feel hungry, use the HALT method. Ask yourself আমি Am I really hungry? Or am I angry. Suffering from loneliness or feeling tired or bored? If you still don't understand what's going on, give it an apple test. Wondering what it is again! The apple test is - an apple and you will find it tempting and fun when you are hungry. And if it doesn't work, be careful. Something else is inside you.
Robin Frutchey, a behavioral therapist at Johns Hopkins University's Waste Management Center, said: "In that case, talk to yourself privately instead of eating." Food is not the solution if hunger is not the problem. "There are other ways to deal with anxiety or anxiety, such as walking outside, going to the gym, or texting a friend - and the funny thing is that the negative effects of these things are zero."
Always follow 10 rules to lose weight
4. Not all types of calories are created equally
The weight loss equation is very simple. Eat fewer calories than you would. Then the weight will continue to decrease. But what kind of food you eat has a big impact. Processed foods, which contain a lot of saturated fat and eat refined starch and sugar, send signals to your brain - your stomach is full. And the need to eat food
5. Choose these three types of foods: protein, processed foods and plant fats
If you eat these three types of food regularly then weight control will be much easier for you.
Protein satisfies your hunger very quickly. Dr. According to Aronne, those who took twice the amount of protein they needed each day in the weight loss program (a 150-pound woman needs 110 grams of protein daily) were able to lose 60% of their weight from fat.
Foods that are produced from trees are rich in fiber. It is difficult to consume too many calories from such food. Three cups of broccoli, a lot of food but it has only 93 calories! The fruit is different. Many more fruits can be eaten together. And it contains a lot of sugar. So you have to calculate how much you are eating while eating.
The oils obtained from olive oil, avocado and almonds are much healthier and keep you fresh. If you completely eliminate oil from the food list, you may suffer from depression or feel deprived. Try to keep these three types of food on your daily food list. You can eat meat, eggs, seafood, beans, pulses, tofu, and yogurt.
Always follow 10 rules to lose weight
6. Excluding any meal, fasting by eating juice, crush diet will bring back your weight again:
When you almost never eat or go on a crash diet, you have no idea about healthy eating. Decide in advance what kind of food is triggering your appetite or overeating. Deal with him that way. Otherwise the lost weight will come back again. The tougher your diet plan, the harder it will be to maintain. If you don't get the protein your body needs, your muscles will gradually lose weight, not fat. So losing weight in this way is a kind of delusion.
How much you need to lose weight and how much you eat depends on what your diet will be like. Try to burn 500-1000 calories per day by diet control and exercise. If you can limit your food list to 1500 calories per day then you no longer have to fast. In a few days you will see the change.
Always follow 10 rules to lose weight
7. How you eat is just as important as what you eat
Focusing on what your brain needs to remember what you play. Physical satisfaction and mental satisfaction are closely tied. People say how difficult it is for them to lose weight - they love to eat. Although they do not notice what they are eating. They eat too much while watching TV, reading books, driving or working. Whose account is not in their brain. Thus many more calories are stored in their body every day.
Whenever you eat something, sit down and read at a table. If you ask Kao what he ate all day, research has shown that he forgot most of the food he ate while standing. So when you sit down to eat, turn off the TV or computer, keep your phone out of hand. Look at what you are eating. Smell. Chew gently. Do not spoon the next meal before chewing and swallowing well. A study in the British Journal of Nutrition found that people who ate food while watching it ate 30% less food than those who ate food while listening to music or watching TV.
Always follow 10 rules to lose weight
8.Weight loss will be followed by fatigue and constant tiredness
Cornell University in a 2015 study showed that measuring weight every day helps people lose weight. This way you will know if the way you are going is right or if you need to change. It gives you motivation.
Stop measuring weight at the same time every day if you want to get the best result. If you see a sudden increase in weight compared to the previous day, then there is nothing to be afraid of. Maybe you ate too much salt the day before or your period may be the cause. If it doesn't return to normal within a day or two, you need to look at the food list again.
Always follow 10 rules to lose weight
9. Being under too much stress and sleeping less at night is your main enemy
When you are very tired and tense, your body produces a stress hormone called cortisol which stimulates you to consume a lot more carbohydrates. If you do not sleep well at night, your body raises the level of ghrelin, a hormone associated with hunger. At the same time, it suppresses a hormone called leptin. This hormone sends signals to the brain that our stomachs are full and we are satisfied with what we eat. Those on a diet that slept five and a half hours a week for two weeks lost 55% less fat and were hungry than those who slept eight and a half hours, according to a report in the Canadian Medical Association Journal.
Always follow 10 rules to lose weight
10. Self-satisfaction will bring you back to the previous place
When you are slimming down a little bit, your body starts releasing less of the hormone leptin. If you lose 10 percent of your body weight, leptin levels are reduced by 50 percent. Dr. According to Aronne, “Our brains are programmed in such a way that you think you have lost a lot of weight. In fact, not so much. And he tells you, you need more food now and burn fewer calories. ” That's why losing weight and holding it is very difficult. One more thing to keep in mind, the lighter you are
Always follow 10 rules to lose weight, weight loss, fitness
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