Lose Weight Without Hunger Strikes: 10 Rules

2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38

You can get rid of extra pounds with the help of a nutritionist or on your own. If your task is to lose weight, use 10 simple rules. Lose 3-5 kg in a month without hunger strikes and exhausting sports

Rule 1. Focus on yourself

Prepare yourself psychologically, tune in to losing weight, make a firm decision. To do this, you need to set the mind on proper nutrition, give up harmful products. Reassure yourself that you are not going on a diet or fasting, but simply changing your diet.

When designing your menu, use the 80/20 Golden Rule of Weight Loss Nutrition. Healthy food makes up 80% of the diet, 20% is a favorite, although not very healthy. Prohibit ice cream, cakes, soda, rolls and other unhealthy foods.

Rule 2. Breakfast

There is a misconception that skipping breakfast can help you lose weight. The right set of products for your morning meal will give you strength, cheer you up, and help you start the day actively. Be sure to eat in the morning, but exclude fast carbohydrates. Give preference to fiber and protein.

Rule 3. There shouldn't be much useful

Sweets are recommended to be replaced with dried fruits, this does not mean that they should be eaten in kilograms. Excess calories will not help you lose weight. Nutritionists suggest giving preference to fish, nuts, replacing animal fats with vegetable oil, using avocados. Everything should be in moderation, maintain proportions, count calories.

Rule 4. Burning calories

The table with the calorie content of foods should be in a conspicuous place. Calculate how many calories you consume per day. Reduce this rate by 500 units, and you will lose 0.5 kg in a week.

If hunger prevails, and you cannot adjust the menu, burn them through physical exertion. For control, buy a fitness bracelet or install an application on your smartphone. Walk more, for a half-hour walk it will take 100 kcal.

Rule 5. New habits

It will help you to lose weight and keep the weight in the habit of monitoring your diet all the time. You've lost your first pounds. Luck gave wings, and you began to overeat with joy. Rest assured - the weight will return.

If you drank the right amount of water for weight loss, consumed the right foods, never give up these habits, they should become a way of life.

Rule 6. Diet

The body reacts in a panic to long pauses between meals. There is a reaction to hunger: metabolic processes slow down. In such a situation, the body tries to stock up on energy, and reads the deposition of fat. Nutritionists recommend following the diet, not making long pauses between meals. To lose weight, eat less, but more often, every 3-4 hours.

Rule 7. The size of the plate

You always want to fill a large container as much as possible. Many people try to arrange products beautifully, creating a still life on a plate, which is then eaten with gusto.

A minimum of food in a large dish causes stress and a subconscious reaction that this is not enough to satisfy hunger. To lose weight, use a saucer or a small plate, there will not be much food here, but it will be enough for you.

Rule 8. Take your time

Eat slowly, as the signal of satiety arrives in the brain 5-10 minutes after the end of the meal. The body must have a spare time to become fully saturated. This is facilitated by the number of chewing movements and the absence of irritants. To lose weight, do not read at lunch, do not watch movies, do not be distracted by gadgets.

Rule 9. Get enough sleep

A person who has not slept well is nervous or depressed. At this time, gastronomic breakdowns often occur, there is a high probability of overeating and the use of unhealthy foods.

Rule 10. Movement

Calories are burned even when we talk, but while driving, this process occurs ten times faster. To increase the load, it is not necessary to go to the gym and do aerobics. Try to take at least 8 thousand steps (6 km) every day. Adjust your everyday life a little - try to move more:

• do not use the elevator, go up to the floor on foot;

• get off the bus 1-2 stops earlier;

• while talking on the phone, do not sit in a chair - walk;

• while watching TV, do 5-10 squats;

• while working at the computer, get up every 1-2 hours for a five-minute walk, etc.