Do not neglect protein, healthy fats, and dietary fiber
Protein, healthy fats, and dietary fiber are great ingredients for weight loss. You should consume the sources of these nutrients in every meal. Hormones, muscles, enzymes, hair, skin, and nails are all made up of protein. By consuming enough protein, the body can build low-fat muscle mass, aid in post-exercise recovery, and increase the feeling of satiety.
One thing you should know is that not all fats are harmful, and some fats even help you lose weight. Healthy fats are anti-inflammatory. Inflammation can lead to the accumulation of toxins in the body, which in turn leads to overweight due to inflammation.
Sources of healthy fats include fatty fish such as salmon, sardines and macarons, omega-3 fatty acids, nuts, seeds, avocados, olive oil, avocado oil, and so on. These foods reduce inflammation in the body.
Drink enough water
We are so busy during the day that sometimes we forget to drink enough water. Drinking enough water all year round, especially in summer, is very important. During the summer, the body loses more water through sweating; So you should drink more water this season. Inadequate water intake may be one of the reasons why you do not lose weight and your stomach does not flatten.
Drinking water helps to hydrate the body and remove toxins from the body. This is useful in increasing the body's metabolism and thus weight loss. Always have a bottle of water with you when you go out. Also, put a bottle of water on your desk to quench your thirst whenever you feel thirsty. To hydrate your body, you can also eat fruits such as watermelon and cucumber, which contain a lot of water and keep the body hydrated.
Control the amount of food you eat
Many people do not eat anything for a long time and starve themselves to achieve rapid weight loss; Unaware that this not only does not help to lose weight but can even have negative effects on weight loss and lead to overeating. Controlling the amount of food you eat is the key to losing weight without depriving yourself of food.
You can eat when you want to lose weight, but there are two things to keep in mind; What do you eat and how much do you eat? When on a diet, you should completely avoid unhealthy and fattening foods such as chips, puffs, ice cream, pizza, hamburgers, and French fries. You should also reduce the amount of food you eat.
You can occasionally reward yourself for success in losing weight and eat small amounts of high-calorie foods. Be aware that you should not overeat such fattening foods, otherwise all your efforts to lose weight will be wasted.
Reduce your sugar and salt intake
Both sugar and salt are harmful to health; However, many people over-consume them. Excessive salt intake leads to water retention in the body, which if not controlled, can lead to high blood pressure. On the other hand, excessive sugar consumption raises blood sugar levels and leads to insulin resistance.
Excess sugar is stored as fat in the body. Avoid adding too much salt and sugar to your food. Also pay attention to the hidden salt and sugar in some foods and beverages such as cakes, soft drinks, sausages, pickles, fried chicken, ice cream, cheese, salt kernels, soy sauce, ketchup, chocolate.
do not consume artificial sweeteners
Calorie counting is not the only thing that matters in losing weight. Artificial sweeteners can be to blame for your failure to lose weight. Various studies with scientific reasons have shown that the use of artificial sweeteners is harmful not only for weight loss but also for the health of the body. These compounds may cause weight gain and brain tumors.
There is no evidence that artificial sweeteners are good for the body. Pregnant and lactating women, children, people with diabetes and migraines should stop using artificial sweeteners altogether. Instead of artificial sweeteners, you can use brown sugar or honey.
Beware of Sauces
Sauces contain a lot of salt, sugar, additives, and preservatives. Many people are unaware of the negative effects of sauces on weight loss. We usually pour sauces on salads, fried foods, grilled chicken, and similar foods and eat them with pleasure.
If you look at the nutritional label of a sauce bottle or jar, you will notice that it contains a lot of salt and sugar, as well as a lot of chemicals. You can make ketchup sauce yourself with tomato paste and some vinegar. To make the salad dressing, mix the olive oil, apple cider vinegar, salt, and pepper and pour over the salad.
Detox your body every week
Unhealthy eating habits, poor quality food, weekend overeating, and generally unhealthy lifestyle have made detoxification necessary once or twice a week. Follow the juice diet one day a week. Eat natural and homemade juices in this diet and avoid ready-made juices that are high in sugar and preservatives.
brisk walk
Physical activity, like diet, plays a significant role in weight loss. Walking is one of the best sports because it does not put too much pressure on the joints and heart. If you are not used to exercising, walking is a great way to start.
Walk at a normal pace for 15 to 20 minutes every day. After a week, increase the speed and duration of the walk. Walk at a slow pace for one minute using the timer. Then walk faster for 30 minutes and keep doing this.
Early on, you may experience pain and cramping in the leg muscles. This is perfectly normal. Do not give up and think about your goals to achieve the ideal body. Be aware that you should not exercise excessively, otherwise your body will be damaged. Keep your balance in exercise and get enough rest whenever you are tired.
Running can reduce your stress
Running when you are stressed will make you feel good. This is because when running, the brain focuses more on preventing falls than worrying about other issues. Exercise-releasing hormones called serotonin, adrenaline, and dopamine are released when you exercise. This will make you feel better by exercising. The next time you are stressed, run instead of overeating. Rest assured this will make you feel much better.
The dance will help you lose weight
What could be better than playing your favorite music, dancing, and losing weight at the same time? Dancing is an effective cardio exercise for burning accumulated fat in the body. You can search the internet for different dances such as Zumba, Bollywood dance and so on. try. Do not worry that you are not a good dancer. Do not neglect the main goal. The goal here is not to dance well, the goal is to have fun and fun physical activity and burn fat.
Add resistance training to your exercise routine
Resistance training helps build muscle and increase endurance. These exercises are especially useful for people over 50, because they increase the number of calories the body burns at rest. In addition, resistance training helps maintain bone mineral density, thereby protecting you from osteoporosis. Doing weight training and using the exercise equipment available in the gym are good examples to start resistance training.
Get enough sleep
If you fail to achieve your weight loss goals, your sleep is probably inadequate. Studies show that getting enough sleep may help you lose weight as much as diet and exercise. Various studies have linked poor sleep and weight gain to elevated levels of the hormone ghrelin (the hormone responsible for stimulating hunger). In addition, one study found that people who slept at least seven hours a night were 33 percent more likely to lose weight. For one to two hours before going to bed, put away electronic devices such as cell phones and laptops and stop eating.
Choose snacks wisely
Eating a snack is enjoyable for many people. People who want to lose weight should choose healthy and filling options for snacks. Eating healthy, low-calorie snacks is a great way to lose weight and reduce hunger between meals. Choose snacks that are high in protein and fiber and help increase satiety and prevent hunger.
peanut butter, vegetables with home or Greek yogurt, and berries are some of the healthy, tasty, and nutritious snacks you can try. To avoid fattening snacks like chips and puffs, you need to keep them out of sight. If you make such unhealthy snacks available, you will go for them whenever you are hungry.
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